The Orange Pill Podcast

What if slowing biological aging didn't require expensive treatments or extreme lifestyle changes? In Episode 148 of The Orange Pill Podcast, we explore findings from the landmark DO-HEALTH Bio-Age trial, which followed 777 adults aged 70 and older over three years to investigate whether omega-3 fatty acids, vitamin D, and simple home exercise could influence biological aging. Using advanced epigenetic clocks, researchers found that omega-3 supplementation modestly slowed several measures...

Creatine is best known for building muscle and boosting athletic performance, but could its benefits extend beyond the gym? In this episode of The Orange Pill Podcast, we explore a 2025 study published in Nutrients examining creatine's effects on sleep, cognitive function, physical performance, and muscle recovery. After just seven days of supplementation, participants reported better sleep quality, demonstrated improved attention, and achieved greater high-intensity exercise performance. But with some...

What if your muscles could regain strength before the soreness disappears? Emerging research suggests that plant-derived polyphenols may influence exercise recovery in ways that go beyond simply reducing discomfort. Recent studies investigating Sorghum bicolor and specialized fruit polyphenol extracts have reported promising findings involving muscle strength recovery, exercise-related biomarkers and cellular signaling pathways associated with muscle growth. In Episode 146 of the Orange Pill Podcast, we explore the science behind...

When it comes to supplements, we often assume that a higher dose means a bigger effect. A 2025 randomized, double-blind crossover trial of Rhodiola rosea challenges that assumption. After just seven days, 200 mg/day outperformed a 1,500 mg/day dose across several resistance-training outcomes, including repetition volume and upper-body strength—while neither dose meaningfully improved 30-second cycling sprint performance. Pasted markdown Pasted markdown In Episode 145 of the Orange Pill Podcast, we...

Ashwagandha has become synonymous with stress relief, but what happens when you put that claim through a placebo-controlled clinical trial? A 12-week randomized, double-blind study of a standardized ashwagandha root extract found an unexpected result: perceived stress improved substantially in both the ashwagandha and placebo groups, with no significant difference between them. But look beyond stress scores, and a much more interesting picture emerges. In Episode 144 of the Orange...