Adding Medium-Chain Triglyceride (MCT) oil to exogenous ketone supplements (like BHB salts or esters) leads to a higher and more prolonged elevation of blood ketone levels than taking either substance alone. The MCT oil slows the absorption of the supplemental ketones, extending their effect.

A common ingredient in ketone esters, 1,3-butanediol, is metabolized like alcohol and can be toxic with chronic use. It can deplete the liver's NAD and ATP stores, potentially causing inflammation, fatty liver, and other adverse effects.

The Omega-3 Index, a measure of omega-3 levels in red blood cells, is a powerful predictor of longevity. Observational data shows that individuals with an index of 8% have a five-year longer life expectancy compared to those with a 4% index, a level common among people on a standard American diet.

Beyond lacking nutrients, processed foods contain additives like emulsifiers that are actively harmful. These chemicals, added for shelf stability, are known to disrupt the gut's critical mucus layer. This erosion of the natural barrier between your gut microbes and your body can directly lead to inflammation and contribute to metabolic syndrome.

The popular advice to take magnesium for sleep is often flawed. Most common forms of magnesium (like oxide or citrate) do not cross the blood-brain barrier. Since sleep is a brain process, these supplements are unlikely to have a direct effect unless an individual is clinically deficient.

Not all fish oil is beneficial; polyunsaturated fats are prone to oxidation, which can be harmful. Consumers should consult third-party testers like IFOS and specifically look for a TOTOX (total oxidation) value under 10 to ensure the product is potent and free from rancid, inflammatory fats.

To significantly slow the progression of age-related macular degeneration, a leading cause of blindness, a surprisingly modest diet change is effective. Consuming just two servings of oily fish and 2.7 servings of green leafy vegetables per week reduces the risk of the disease advancing by 41%.

Unlike the complex fibers from whole foods, purified prebiotics can cause a bloom of a small number of bacteria specialized in consuming that single fiber type. This can lead to an overall decrease in microbial diversity as these few specialists outcompete other microbes. A wide variety of plant foods is a safer approach to fostering a diverse gut ecosystem.

The brain's glymphatic waste clearance system works best at night. Mark Burnett suggests taking his supplement in the evening and sleeping on an incline using a wedge pillow to physically assist this natural drainage process, potentially boosting the supplement's effects.