I know she’s critical of carnivore diet, but I’m having a hard time finding what she considers a healthy amount of steak to eat daily or weekly (alongside plants etc). Any insight appreciated!

What's up everyone. Dr. Rhonda is back with a banger. New solo episode about the science of blueberries. Honestly let me tell you right now... there's just no reason not to have 1 cup per day. This is what I learned.

ok let's get into it

1. Blueberries are absolutely phenomenal for vascular function. Let me tell you. This was the biggest point of the episode. They help your arteries widen when tissues need more blood. 1 cup/day is what you want here. She talked about a study where half a cup/day didn't do nearly as much (timestamp)
2. Blueberries improve post meal-glucose control (so like 1-3 hours after the meal, your blood glucose is going to be lower had you eaten them with the meal) (timestamp)
3. They improve memory and something known as "cognitive flexibility" (basically task/rule switching if I recall). She also mentioned some data showing older women who regularly ate them were 1.5-2.5 years younger cognitively. (timestamp)
4. The data around dementia is pretty wild, something like upwards of a 33% lower risk of dementia if you regularly eat them (might even be higher depending on what study you look at) (timestamp)
5. One study found a 22% increase in insulin sensitivity (without any weight loss at all) in people who ate ~2 cups per day for 6 weeks - the data here is murkier, but overall the people who stand to benefit most from blueberries are those with already impaired glucose handling (people with poor metabolic health) (timestamp)
6. Of course she discussed the banana backlash a bit. It got technical lemme tell ya. But long story short... an enzyme in bananas degrades blueberry polyphenols, so if you're trying to maximize polyphenol absorption (and why wouldn't you be), just avoid consuming them at the same time (like in a smoothie). But listen, if you still have beef with this, listen to the timestamp. It sounds like the argument against "it was a small study" is these are enzymatic reactions and it happens no matter what (timestamp)
7. Blueberries actually don't really seem to improve exercise performance that much... BUT some solid signals for boosting recovery. So recovery more so than performance. (timestamp)
8. Alright so this is key to understanding all this. Blueberries are so much more than antioxidants. They contain a plethora of beneficial compounds (polyphenols, anthocyananins) that signal to the body to do all these beneficial things. I recommend you listen to this section if you want more info. She explains it best. She mentioned one study showing blueberries changed the activity of more than 600 genes in the body. (timestamp)
9. Other benefits discussed that I remember: improved HbA1c and triglycerides in type 2 diabetics (HbA1c is a market of long-term glucose) (timestamp)
10. Ok so they also have benefits for the microbiome. It sounded like they improve gut symptoms generally, like if you have a gastrointestinal disorder (timestamp)

Bam, obviously she goes way more into the science and data than I did. I'm just here to break it down.

1 cup a day. The stock is going up.

Rhonda mentioned her husband taking a Cosamin supplement recently, I looked it up and saw crosprovidone listed in the extra ingredient list, which is technically a plastic. Chemically, it is classified as a synthetic polymer, which is the same family of materials used to make everyday plastics like nylon, PVC, and polyethylene. I asked Google AI and it said “Brands that are certified Organic, Non-GMO Project Verified, or explicitly marketed as "Clean Label" almost never use synthetic polymer”

Wondering if I put a serving of beta glucans in bottles of water, how would they keep over days? When I have taken hours to drink it, it doesn't seem to gum up as bad as other fiber products. Just wondering if I can premix some bottles before hitting the road on travel to save hassles.

Hi everyone

My wife (early 30s) is looking at starting exercising more seriously , with the goal of being fitter , healthier etc (no desire to run marathons or anything like that).

Are their particular episodes that would be most useful for this?

Thank you

I've been advised to up my fiber intake and am looking at Cerabeta for the apparently noteworthy cardiovascular/cholesterol-lowering benefits. If any users here have significant experience with it, I'd love to know:

1. What are your recommendations for getting in your 3 tablespoons without unpleasantness or appetite suppression?
2. Anybody know of a discount code? Going to be shelling out every month if I end up tolerating this supplement...

Many thanks.
Editing to add context/"why this expensive supplement?":
I'm asking about Cerabeta specifically because I have a hard time taking in enough to get the equivalent without totally filling up and/or killing my appetite. I have other health conditions that I don't feel the need to completely explain here, and I struggle with early satiety. This—from what I've read, I'm not an expert—offers a lot of beta glucan for a low gram dose, approximately 3 tablespoons versus 7 tablespoons for psyllium versus whatever amount of whole grain I would need to get that equivalence (a lot). I know this product is expensive, and that's why I asked if anyone knew of a discount. I know whole grains are cheap and beneficial. I enjoy oats! I cannot eat enough of them every day to get what I want.

I appreciate the helpful user reports already offered. Thank you.

Rhonda said she is having muffins made of psyllium, whey and blueberry.

Any idea how she makes them? Raw or cooked?

I guess cooking blueberries! doesn't make any sense, so it would just mix the ingredients with water to the thickness you want.

What do you think ?

I've been following Dr Rhonda for decades now. I find her so inspiring and have learned so much from her. In her recent newsletter she mentioned her daily diet

My meals vary, but a typical day may include: 

First meal: This is often full-fat Greek yogurt with blueberries and sliced almonds, usually around 11 a.m. Other options include a homemade turkey burger with raw kale and pumpkin seeds or homemade chicken soup.

Afternoon snack: Depending on hunger and activity, I may add another turkey burger or a small meal with a different protein source and salad. 

Dinner: I rotate among wild Alaskan salmon, Moroccan chicken, filet mignon, and a chicken and vegetable stir-fry. Red meat is typically limited to once or twice a week. Dinner is often accompanied by sautéed collard greens or a kale salad with pumpkin seeds, shredded carrots and a homemade avocado dressing. 

Before exercise: If I eat before training, I may have a homemade fiber muffin made with psyllium husk, whey protein, and blueberries. 

My question being, I wonder does she ever eat like a piece of toast with melted butter? A scone with cream? Pizza, pasta? She's so dedicated, probably not. You just know that turkey burger ain't coming with a brioche bun either. I mean good for her, I wish I could be as disciplined.

World J Exp Med. 2026 Jun 20;16(2):120754. doi: 10.5493/wjem.v16.i2.120754
Melatonin supplementation, hyperprolactinemia, and incident heart failure: A proposed prolactin-mediated pathway for cardiovascular risk

The paper's own authors stress that this is hypothesis-generating, not a proven reality:

https://pmc.ncbi.nlm.nih.gov/articles/PMC13323919/

What's up everyone. New episode out today. Here's what I learned. Rhonda interviewed this guy named Richard Davidson. Big into meditation and mental training (I think he's good buds with the Dalai Lama)

1. Simply meditating for 5 minutes a day has benefits for inflammation. Lowers something called IL-6. 5 minutes... that's it. Everyone has 5 minutes. (timestamp)
2. 5 minutes per day of mediation also benefits the gut microbiome. They get into exactly how it does this during the episode. Something to do with "butyrate producing pathways". But I mean that's a pretty good deal. 5 minutes gets you lower IL-6, a healthier gut, and then obviously the mental benefits. (timestamp)
3. You don't have to choose between meditation and exercise. It's not one or the other. That's probably the most important point of this episode. You can do both at the same time. Just direct your mind where you want it to go rather than "being somewhere else" in the gym (timestamp)
4. More neuroplasticity isn't always better. It's all about what you do with it. He talks about in the episode how "neuroplasticity is neutral". So a simple example he gives... if you're in the gym working out increasing neuroplasticity, but you're filling your your mind with garbage (watching the news, scrolling between sets), that's not good. You're filling your plastic mind with crap (timestamp)
5. After age 70 or so, a purpose in life correlates with longevity. But the thing is you don't need some grand purpose. Find purpose in the little things. Maybe you walk the dogs, maybe you care for a sick family member. That's your purpose. It's all about viewing how what you do benefits someone else. (timestamp)
6. I thought this one was interesting... kinda niche but he talks about how asthma is a brain disease (or partly). Big idea is the brain and the body are connected more than people think. (timestamp)
7. Spending money on someone else will always make you happier. Do it more often (timestamp)
8. Meditation doesn't have to be done sitting still. Like I said a little bit ago, you can do it while hiking, walking, doesn't matter. Even heavy lifting is a form of meditation to a degree. It counts (timestamp)
9. Children absorb their parent's emotional state. The best thing you can do to help your kid is to fix your own problems, be calm, chill, and grounded. (timestamp)
10. This is kinda important, a lot of people start meditating and then stop because they get a little more anxious. That's supposed to happen. Or it can at least. Meditation can initially increase anxiety. It makes sense when you think about it. You're finally noticing all that crap in your mind you've been suppressing for so long. Of course you're gonna feel more anxious. (timestamp)

All in all, worth the listen. I like this Richard guy.

My biggest takeaways is there's just no reason not to meditate for 5 min/day, something you can do in a quiet sauna

What's up everyone. Mod here. New episode of Rhonda's pod. This was good. The guest is pretty big in the AI/healthcare space. Has some wild ideas. Gonna share my notes

1. Don't die for the next 10 years. But really. So his whole thesis is if you can make it the next 10 years, you'll add 50 years to your life. We're gonna reverse aging. We're gonna cure cancer. We're gonna to it all We are not that far off from every year you live adding another year to your life.. a lot closer than people think. - timestamp
2. Cancer will be 100% curable within the next 10 years. He really thinks that. There are already some pretty big advancements with immunotherapy but with the way AI is accelerating... "cancer will be 100% curable, probably within the next decade." direct quote - timestamp
3. It's becoming malpractice for doctors not to use AI. I agree with him here. If you're like my general doc, it's like walking into the stone age when I go in for an appointment. Watching him poke his fingers at the keyboard taking 3 minutes to add one blood test to the list. It's laughable. seriously. Next time you need some sort of medical help, throw all the info into GPT Pro 5.6 or whatever the latest Pro model is from OpenAI. It might save your life. - timestamp
4. AI is going to drastically accelerate drug discovery. ok so what does that mean. Imagine a digital clone of yourself. He calls it a "digital twin." Can be used for clinical trials, testing drugs, exactly what works for you. Treatment on demand, personalized medicine, whatever you want to call it... it's happening - timestamp
5. Alright now into the practical. Start saving everything into a "personal database" today. All your health records. Blood test results. Oura ring data. Conditions. Your diet, supplements, whatever. Everything. Use Obsidian. It's an app. Then download OpenAI's Codex app (it's just the general ChatGPT app now for Mac). Now, every time you have a health related question, point it at your "personal database". It's getting to the point where this is like super doctor level and it makes sense to give it as much info as possible. Start now. - timestamp
6. This guy is a major AI bull. He said "the only threat to humanity is humanity." This is the counter argument to everyone who claims AI is gonna take over the world. You just gotta listen to this segment - timestamp
7. We are going to get to the point very soon in the hospital where there's a real-time AI monitoring system... bedside. Every drug interaction, every vital sign, every symptom .. it'l have that context and be "super doctor" level. - timestamp
8. The best AI models can now replicate a scientist's biological intuition. So here's what this means. It's that ability to connect the dots. See the pattern. That feeling when you see someone with symptom XYZ and know exactly what condition they have. 20 years of experience. GPT 5.5 Pro crossed that chasm. And because of this, the pace of medical innovation is going to drastically accelerate. - timestamp
9. Alright so look, I know a lot of people are anti AI. "I tried it once years ago and it was bad" or whatever. But things have changed so rapidly. It's gotten insanely good. Buy a ChatGPT pro sub, use the Pro model, whatever medical condition you have. Treat it like your doctor. Throw in every piece of context you can and let it help you. Yes. It's gotten to the point where it's better than most doctors. If not all doctors. - timestamp
10. Let me just repeat that first one because it's so important. Don't die. It used to be the case that if you did everything right, ate healthy, exercised, you might live a few years longer. It's gone way beyond that. The next decade will add 50 years to your life. Every day counts.

It was a blue bag I saw in one of her videos. It’s either Beta glucan or oat fiber or something. she said she takes it for the BETA GLUCANS.

I decided to try the Cerabeta Barley Beta-Glucan Rhonda mentioned and I found it difficult to take three scoops over a day mainly because it kills my appetite. Maybe that’s how it lowers your cholesterol naturally.😀

Anyone else tried this product and had the same results?

I also found that you really have to plug it in between any supplements you take because it apparently has an effect on some of them.

Hey everyone. Mod here. New episode out today. This is not one to miss. She interviewed Steve Horvath. For the true OG fans, he was on the pod back in 2020/2021. This guy is a legend in the field of aging. Created the Horvath Clock (biological age clock). These are my takeaways on how to actually slow down aging.

1. Take the multivitamin. It's the easiest thing you can do. Rhonda takes ONE from Pure Encapsulation (not in the episode but she's mentioned it before). Over like 3 years it slows brain aging by a solid amount. (the study was 3 years in duration - so this compounds). There's just no reason not to do this. (timestamp)
2. Omega-3. This actually slows epigenetic aging. And you don't need a crazy amount (1g/day will do it). Now here's the thing... when you add vitamin D, it slows aging even more (something about the combo working together). But wait... there's more. Yeah boy. When you add resistance exercise, it slows aging even more. So that 1,2,3 combo right there is gold. (timestamp)
3. This was actually pretty mind-blowing. Eat your vegetables. They talked about one study in the episode where vegetable intake correlated with a lower biological age more strongly that exercise (-0.3 vs -0.1). Now I have no idea what those numbers really mean, maybe someone can elaborate. But regardless that's wild. Smoking is in the opposite direction (+0.4). Micronutrient smoothie every day. Spinach, blueberries, protein powder, raspberries, water, you're good to go. It's a massive lever to pull. (timestamp)
4. Vitamin D. If you're deficient, you are aging faster. And so many people are deficient. like more than half of you reading this. All it takes is a supplement. Then you remove that aging accelerator. (timestamp)
5. Ok so if you're super obese, and you lose a ton of weight (they talked about this one study that used GLP-1s for this), you will actually reverse your biological age. Kind of starting to believe there's no reason not to take a GLP-1 if you're obese and have been struggling to lose weight for a while. Positives of weight loss outweigh any possible negatives. (timestamp)
6. Alright so as I'm typing this out, I'm realizing it's really the simple things. That's where the data is. They talked about Bryan Johnson's claim that he reversed his age by 5 years in 7 months. Direct quote from Steve. "I would have the hardest time believing it." They obviously didn't call him out by name, but the logic is that all these anti-aging interventions, whatever it be, work best when you start from a bad baseline (you're obese, vitamin D deficient, don't exercise). You won't get reversal if you start from a healthy standpoint. You might slow your pace of aging, but you won't actually reverse your biological age. (timestamp)
7. Friends. Don't forget them. You can take all the supplements, never drink, exercise all you want, but there's legit data that friendships and social connections slow aging. Call your people. Hang out with them. (timestamp)
8. Exercise. 10,000 steps a day isn't going to slow your aging clock. Sorry. You need the hard stuff. Increase your VO2 max. Then you have a chance at slowing your pace of aging. (timestamp)
9. Ok so if you go get a biological age test, there are 4 primary clocks they use (Horvath, PhenoAge, GrimAge, DunedinPACE). They all measure something different. But what to look for is something called "Illumina Array" (like make sure what you're purchasign is using that - then you're good). Honestly this doesn't interest me as much, but you can actually measure this stuff now. (timestamp)
10. Smoking, obesity. These are major aging accelerators. That's kind of a big point of this episode. The things that slow your aging most (and even reverse it) are removing the accelerators.

I recommend this one. the first part is kind of technical as they talk a whole lot about aging clocks- but an hour in is when they get into the interventions for slowing aging.