Shows
FoundMyFitness#098 How to Train According to the ExpertsDownload my “How to Train According to the Experts” guide Exercise is more than a tool for physical transformation—it's a cornerstone of longevity, metabolic resilience, and neurocognitive vitality. In this special episode, I’m joined by Brady Holmer, a distinguished exercise science communicator and lifelong endurance runner, as we deconstruct the latest evidence-based protocols for enhancing muscle strength and cardiovascular health. What’s the optimal exercise protocol to reverse 20 years of heart aging? Is the standard 150 minutes per week truly enough to preserve a youthful heart, or do you need to exercise more frequently? What’s the most tim...
2025-02-032h 52
FoundMyFitness#092 The Truth About Alcohol: Risks, Benefits, and Everything In-Between | Dr. Rhonda PatrickMy omega-3 guide on concerns like a-fib, dosage, supplement quality, oxidation, and more Discover my premium podcast, The Aliquot Join over 300,000 people and sign up for my newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more In this special solo episode of FoundMyFitness, we’re taking a deep dive into alcohol. We’ll explore the science, misconceptions, controversies, and health effects of this widely used drug. I believe that a nuanced, scientific discussion on alcohol is the best way to provi...
2024-07-013h 24
FoundMyFitness#091 Andrew Huberman, PhD: How to Improve Motivation & Focus By Leveraging DopamineDownload the 12-Page "Omega-3 Supplementation Guide" Discover my premium podcast, The Aliquot Join over 300,000 people and sign up for my newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more Dr. Andrew Huberman is a Stanford professor, neurobiologist, and host of the incredibly popular Huberman Lab Podcast. He’s also the guest on this episode of the FoundMyFitness podcast. Our conversation encompasses an in-depth discussion of the brain’s dopamine system and provides a toolkit for enhancing motivation and focus. ...
2024-06-123h 32
FoundMyFitness#090 How Exercise Prevents & Reverses Heart Aging | Benjamin Levine, M.D.Download the 13-Page "Omega-3 Supplementation Guide" Discover my premium podcast, The Aliquot Join over 300,000 people and sign up for my newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more Today's guest, Dr. Benjamin Levine, has shown that with the right exercise protocol, people who were sedentary most of their lives could reverse up to 20 years of heart aging. Dr. Levine is one of the world's leading experts in understanding how the heart adapts under a variety of conditions, whether tha...
2024-05-282h 31
The Aliquot PreviewPREVIEW Aliquot #106: The Science of Longevity Vitamins: Taurine, Ergothioneine, and PQQ Get more Aliquots! Become an FMF Premium Member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, every-other-week Science Digest emails, and more. Learn more about The Aliquot podcast here Vitamins are substances that our bodies need to develop and function normally. When considering vitamins, we tend to think of the usual suspects – A, C, D, E, and K, plus the eight B vitamins. However, the body produces many molecules that fit the description of a vitamin, driving physiological processes from infancy through later life. Some of these molecules might even be c...
2024-04-3035 min
FoundMyFitness#089 Why Exercise Intensity Matters for Longevity | CrossFit for Health 2024 Download the 9-Page "Cognitive Enhancement Blueprint" Discover my premium podcast, The Aliquot Join over 300,000 people and sign up for my newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more I recently had the privilege of presenting at the CrossFit Health Summit, where I explored a constellation of factors contributing to longevity. In this context, I placed a special emphasis on the pivotal role of vigorous exercise throughout life. Timestamps (00:00) Introduction (03:12) Why "below normal" cardio may be a...
2024-04-0851 min
FoundMyFitness#088 The Science of Optimizing Sleep - Special Preview Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more Discover my premium podcast, The Aliquot If you’ve been following FoundMyFitness for a while, you may remember that we have our members-only podcast, The Aliquot. I want to share a preview of our newest Aliquot episode, "The Science of Optimizing Sleep," available to everyone, not just our Premium Members. Adequate, quality sleep is essential for the body's recovery and repair, promoting optimal physical and mental health. Getting a good night's sleep can be challen...
2024-03-2621 min
FoundMyFitness#087 The Science of Magnesium and Its Role in Aging and Disease | Dr. Rhonda Patrick Download the 9-Page "Cognitive Enhancement Blueprint" Discover my premium podcast, The Aliquot Join over 300,000 people and sign up for my newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more In this solo episode, I'm taking an in-depth look at magnesium – a critical yet frequently underestimated mineral in our health. Magnesium stands tall among vital nutrients for its significant role in multiple aspects of human physiology. During this podcast, we'll delve into the widespread negative health effects caused by a lack...
2024-03-191h 17
FoundMyFitness#086 How Micronutrients & Exercise Ameliorate Aging | Dr. Rhonda Patrick Download the 9-Page "Cognitive Enhancement Blueprint" Discover my premium podcast, The Aliquot Join over 300,000 people and sign up for my newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more In today's episode, I'm bringing you along to the American Academy of Anti-Aging Medicine's Longevityfest Conference, where I had the honor of presenting a keynote last December. We'll explore some foundational yet effective tactics to enhance longevity and prevent diseases. Additionally, we'll delve into more intensive lifestyle modifications that, despite their de...
2024-03-0656 min
FoundMyFitness#085 Dr. Peter Attia on Mastering Longevity – Insights on Cancer Prevention, Heart Disease, and Aging Download the 9-Page "Cognitive Enhancement Blueprint" Discover my premium podcast The Aliquot Show notes are available by clicking here Peter Attia, MD is a highly respected expert in preventive medicine, focused on the crucial subject of longevity and cardiovascular health. He's also the author of the NY Times best selling book Outlive - which I highly recommend if you have not read it already. Peter's philosophy transcends the conventional goal of merely extending lifespan; it's about enriching the quality of every year, ensuring that each stage of life is lived with optimal health...
2023-12-273h 59
FoundMyFitness#084 The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick Download the 9-Page "Cognitive Enhancement Blueprint" companion guide at bdnfprotocols.com. This episode challenges common perceptions about exercise, delving deep into the benefits of vigorous exercise for not just physical health but also brain function, aging, and even cancer prevention. It tackles fundamental questions, like what genetic and metabolic adaptations occur with vigorous exercise and how it can contribute to combating heart's age-related changes. We also unpack how these rigorous exercises affect glucose transport, mitochondrial health, and brain health at an intricate level. Lastly, it introduces practical applications like the Norwegian 4x4 interval training protocol, the benefits...
2023-12-061h 02
FoundMyFitness#083 How Vitamin D, Omega-3s, & Exercise May Increase Longevity | Dr. Rhonda PatrickThis episode features Rhonda Patrick, Ph.D., and was originally recorded for the Institute for Functional Medicine's podcast, 'Pathways to Wellbeing.' This episode outlines a series of fundamental tactics you can start applying immediately to enhance cellular health, protect the nervous system, elevate mood, reduce inflammation, promote muscle and bone function, and help prevent chronic disease. In this episode, I discuss: (00:00) Introduction (01:04) Vitamin D deficiency — risks, why it's so common, & correcting with supplementation (08:20) Magnesium's critical role in DNA repair & synthesis (11:49) The best dietary sources of magnesium (13:05) Magnesium supplements: Glycinate, malate, dioxide, & citrate (14:14) Exercise staves off ag...
2023-11-101h 00
FoundMyFitness#082 The Science of Vigorous Exercise — Should We Train Hard or Train Long? | Martin Gibala, Ph.D.Dr. Martin Gibala is a muscle physiologist, professor, and kinesiology department chair at McMaster University in Hamilton, Ontario, Canada. He is best known for pioneering research on the health benefits of high-intensity interval training (HIIT) and his profound understanding of HIIT's physiological mechanisms. He is a co-author of the book "The One-Minute Workout." In this episode, we discuss: (00:00) Introduction (11:00) What is high-intensity training? (11:53) Zone 2 vs. HIIT for VO2 max — which is better? (13:22) The vital role of vigorous exercise (14:40) Why VO2 max matters for longevity (17:45) Why athletes vs. exercisers benefit from different intensity distributions (22:09) Measuring maximum heart ra...
2023-09-192h 51The Aliquot PreviewPREVIEW Aliquot #92: The Underestimated Role of Resistance in Body RecompositionHaving a healthy body composition, with plenty of lean mass – in the form of muscle and bones – is essential for health throughout the lifespan. Achieving a healthy body composition requires a balanced approach that emphasizes resistance training – and calorie reduction where appropriate. In this Aliquot, Dr. Brad Schoenfeld describes a balanced approach to maximizing muscle growth and strength and dispels early myths about possible blunting effects of aerobic training, the need to train to failure, and the "go heavy or go home" philosophy. Here's what you'll find in this episode... (00:00) Can resistance training amplify fat loss? (03:33) Why weight loss bur...
2023-08-1136 min
FoundMyFitness#081 The Anabolic Potential of Omega-3 Fatty Acids | Chris McGlory, PhDDr. Chris McGlory is an assistant professor at Queen's University in Kingston, Ontario, Canada. Known for his work in the field of muscle physiology and aging, Dr. McGlory's research focuses on elucidating the molecular mechanisms underlying muscle protein synthesis and degradation, with a particular emphasis on the roles that omega-3 fatty acids play in maintaining muscle health in older adults. In this episode, we discuss: (00:00) Introduction (05:50) Start of interview (13:03) Why atrophy is worse for the old than the young (15:23) Can dietary protein prevent atrophy? (17:35) Why reduced movement can insidiously mimic short-term immobilization (22:51) The disability threshold — when atrop...
2023-07-031h 36
FoundMyFitness#080 How Heat Therapy Improves Slow Wave SleepHeat therapy, such as using a sauna or soaking in a hot bath, may significantly improve your slow wave sleep. My latest episode delves into the fascinating intersection between exercise and passive body heating and elucidates how high energy expenditure exercise and heat exposure share nuanced mechanisms in sleep regulation. Some key aspects explored include: The surprising role of the immune system in regulating sleep through somnogenic cytokines, immune signals like IL-1B and TNF-alpha, released in response to heat stress and exercise. The interconnected nature of thermoregulation and sleep, particularly in the brain, which highlights the importance...
2023-05-3015 minThe Aliquot PreviewPREVIEW Aliquot #85: The Science of Wrinkle Prevention ⎯ Building Resilient SkinYour skin is a crucial barrier to the outside world – the first line of defense against environmental exposures, and the primary means by which the body retains fluids necessary for survival. Consequently, maintaining a healthy skin barrier is important for your overall health. In this Aliquot, I describe some things you can do to protect your skin and possibly prevent wrinkles, too. (00:00) The role of UV exposure in skin aging (00:19) Strategies for reducing the effects of photoaging (00:40) Preventing photoaging with hydrolyzed collagen (02:41) Cocoa for improved circulation and cognition (09:39) The connection between sugar and skin damage (10:18) Why exercise and glycemic control prevents w...
2023-04-1825 min
FoundMyFitness#079 Blood-Brain Barrier Dysfunction in Alzheimer’s Disease and Dementia | Axel Montagne, Ph.D.Dr. Axel Montagne is a chancellor's fellow and group leader at the UK Dementia Research Institute at the University of Edinburgh Centre for Clinical Brain Sciences. His group aims to understand how, when, and where critical components of the blood-brain barrier become dysfunctional preceding dementia and in the earliest stages of age-related cognitive decline. With this knowledge, they hope to develop precise treatments targeting brain vasculature to protect brain function. More importantly his work, and that of his colleagues, provide a critical lens through which to view the contributions of vascular dysfunction (or, conversely, vascular health – if we...
2023-02-281h 48The Aliquot PreviewPREVIEW Aliquot #78: The minimum effective dose for hypertrophyIncorporating resistance training into your exercise regimen presents a scheduling dilemma – there's simply not enough time. Performing time-efficient workouts that involve supersets, paired sets, drop sets, and multi-joint exercises decrease training time while providing the minimum effective dose necessary for muscle hypertrophy. In this Aliquot, experts Dr. Brad Schoenfeld and Dr. Stuart Philips provide tips for optimizing gym time and share the workout routines and healthy lifestyle behaviors they practice to promote healthy aging. (00:00) Introduction (00:23) Minimal effective dose for hypertrophy (10:18) Dr. Schoenfeld's personal fitness routine (13:40) What is Dr. Phillips doing to age well? Get more Aliquots! Become a FM...
2023-01-1420 min
FoundMyFitness#078 Resistance training for time efficiency, body composition, and maximum hypertrophy | Brad Schoenfeld, Ph.D.Dr. Brad Schoenfeld is a professor at Lehman College in the Bronx, in New York City. His research primarily focuses on muscle adaptations to strength training, muscle hypertrophy. Publishing over 300 studies in the field of exercise and sports nutrition as a scientist, Brad began his career as a competitive bodybuilder and personal trainer. In this episode, we discuss: (00:00) Introduction to Dr. Brad Schoenfeld (05:26) Why should we lift weights? (06:56) Why building bone matters (11:33) How to lift in old age (13:45) Why to lift while young (especially women) (16:21) Should children lift weights? (17:05) Does lifting stunt growth? (19:48) How to change body co...
2022-12-062h 04The Aliquot PreviewPREVIEW Aliquot #70: Preventing age-related muscle lossThe progressive loss of skeletal muscle mass and strength that occurs with aging, referred to as sarcopenia, begins as early as our 30s or 40s. Many factors contribute to sarcopenia, including diet and inactivity. Building muscle mass in one's early years is essential for staving off the age-related loss of muscle mass and may promote longevity. In this Aliquot, Dr. Stuart Phillips discusses the importance of building muscle through resistance training and why starting early is important. (00:00) Introduction (00:58) Why muscles decline with age and what to do (06:00) Why muscle is important for longevity (16:25) Causes of anabolic resistance in old age...
2022-10-2232 min
The Aliquot PreviewPREVIEW Aliquot #65: Concerns with chronic NSAID useNon-steroidal anti-inflammatory drugs, or NSAIDs, are among the most widely used drugs worldwide, available in both prescription and over-the-counter forms, such as aspirin, ibuprofen, naproxen, and others. Most NSAIDs, with the exception of aspirin, work by inhibiting the activity of a family of enzymes called cyclooxygenases, which drive inflammatory processes. But because these inflammatory processes can be beneficial in some contexts and because the drugs often elicit off-target effects, there are some concerns about their use. In this Aliquot, I describe current recommendations and concerns surrounding NSAID use. (00:00) Introduction (02:58) Daily aspirin use and cardiovascular disease risk (clip...
2022-08-3126 min
FoundMyFitness#077 Rewriting genomes to eradicate disease and aging | Dr. George ChurchGeorge Church, Ph.D. is a professor of genetics at Harvard Medical School and of health sciences and technology at both Harvard and the Massachusetts Institute of Technology. Dr. Church played an instrumental role in the Human Genome Project and is widely recognized as one of the premier scientists in the fields of gene editing technology and synthetic biology. In this episode, we discuss: (00:00) Introduction to Dr. George Church (07:13) History of the Human Genome Project (15:20) Manufacturing cell phones (with biology) (17:34) Genome Project-Write (20:03) Writing a human Y chromosome (from scratch) (20:48) What if you could eliminate viral disease? (22:51) De-exti...
2022-08-242h 08
The Aliquot PreviewPREVIEW Aliquot #61: How dietary fiber influences metabolic healthDietary fiber is a broad term that refers to the non-digestible components of fruits and vegetables. Gut microbes break down certain types of fiber, releasing micronutrients trapped in the fiber matrix and producing beneficial metabolic byproducts, such as short-chain fatty acids. Fiber exerts a wide array of beneficial health effects, influencing metabolic health, and may be an important, if overlooked, component of ketogenic diets. In this Aliquot, Dr. Michael Snyder, Dr. Dominic D'Agostino, and Dr. Rhonda Patrick discuss the benefits of dietary fiber. (00:00) Introduction (00:44) The gut microbiome influences glucose and cholesterol regulation (07:25) Benefits of including a variety of fib...
2022-07-1932 min
FoundMyFitness#076 Building Muscle with Resistance Exercise and Reassessing Protein Intake | Stuart Phillips, PhDStuart Phillips, PhD, is a professor of kinesiology at McMaster University in Hamilton, Ontario, Canada, where he also serves as the director of the Physical Activity Centre of Excellence. His research centers on the roles exercise and nutrition play in influencing human skeletal muscle protein turnover and how these lifestyle factors influence body composition, especially as we age. In this episode, we discuss: (00:00) Introduction to Dr. Stuart Phillips (07:16) Why muscle is important for longevity (14:34) Is the importance of muscle mass (per se) overstated? (16:48) Is the RDA on protein too low? (19:03) Minimum vs. optimal protein intake (for...
2022-06-291h 56
The Aliquot PreviewPREVIEW Aliquot #59: How alcohol affects sleep, behavior, and cancer risk Alcohol, one of the most used drugs worldwide, is a controversial subject. Whereas some research suggests drinking alcohol improves health, an abundance of evidence indicates that drinking alcohol also harms health. Particularly, higher alcohol intake is associated with an increased risk of many cancers. Some of the deleterious effects of drinking may be due to alcohol's effects on sleep. Although alcohol may help us feel calm and ready to sleep, it has surprising effects on REM sleep and maybe our waking behaviors too. In this Aliquot, we discuss some of the risks and surprising effects of alcohol on human health a...
2022-06-2032 min
FoundMyFitness#075 Intestinal Permeability: the Bacterial link to Aging, Brain Barrier Dysfunction & Metabolic DisorderThe intestinal barrier serves as a gatekeeper to the human body. The loss of the health and integrity of this barrier influences multiple aspects of human health – including cardiometabolic function, neurological health, behavior, and more – in surprising and unexpected ways. One of these ways involves lipopolysaccharide, or LPS, a bacterial product that arises in the intestine, and its interaction with far distal tissues and organs via the induction of immune mediators. Dr. Rhonda Patrick was the keynote speaker for the Metabolic Health Summit, held May 5 – 8, 2022, in Santa Barbara, California. Her presentation described the role that intestinal permeability and ba...
2022-05-3158 min
FoundMyFitness#074 Dr. Dominic D'Agostino on Developing a Well-Designed Ketogenic Diet and Harnessing Its BenefitsDr. Dominic ("Dom") D'Agostino is an expert on a wide range of topics related to metabolic health, ketosis, and ketogenic diets. As one of the world's foremost experts on the ketogenic diet, Dom has personally practiced some variation of ketogenic diet for over a decade, bringing a substantial amount of practical experience along with his anecdotes from human and animal research. In this episode, we discuss: (00:00) Introduction to Dr. Dominic D'Agostino (04:59) What is "keto” (and what it is not) (08:42) Types of ketogenic diets (15:27) Lifestyle Ketogenic Diet (26:36) Biomarkers and hyperlipidemia (29:41) Micronutrients and Supplementation (33:40) Exogenous Ketones (55:48) Optimal blood co...
2022-04-282h 48
FoundMyFitness#073 Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCramThis episode features a discussion with MedCram co-founder Kyle Allred on the effects of sauna. I had the pleasure of being interviewed by Kyle on all things sauna science and we're posting that discussion for you here. As an exercise mimetic, sauna use has anti-inflammatory, mood-elevating, and detoxifying properties that research increasingly shows may deliver cardiovascular and brain benefits. The science of sauna use has been a research interest of mine for many years and this discussion is by far one of the most well-rounded discussions I've had on the subject. Thanks to Kyle and MedCram for...
2022-04-131h 26
FoundMyFitness#072 Morgan Levine, PhD, on PhenoAge and the Epigenetics of Age Acceleration — can we change the pace?Morgan Levine, Ph.D., developed the phenotypic aging clock called PhenoAge and is a Founding Principal Investigator at Altos Labs, a biotech company that seeks to understand the mechanisms that drive the aging process and age-related diseases with the hope of identifying possible interventions. Additionally, Dr. Levine is an assistant professor of pathology at the Yale University School of Medicine, where her research focuses on the science of biological aging. Dr. Levine completed a postdoctoral fellowship with previous guest Dr. Steve Horvath, a pioneer in the field of epigenetic clocks. In this episode, Dr. Levine a...
2022-04-121h 29
The Aliquot PreviewPREVIEW Aliquot #54: Dietary and environmental factors that may impact autoimmune diseasesAutoimmune diseases such as type 1 diabetes, rheumatoid arthritis, and multiple sclerosis occur when the immune system mistakes the body's own proteins for those released by invading pathogens. The immune system has strategies for filtering these autoimmune cells out of circulation; however, this filter can malfunction due to age, genetic predisposition, disruption of the gut barrier and gut microbiota, or other environmental exposures. In this episode of the Aliquot podcast, we'll discuss autoimmunity and how childhood exposure to germs, dietary fiber intake, and fasting can build a healthy and balanced immune system. (00:00) Introduction (02:06) Childhood exposure to germs educates the immune system (Er...
2022-04-0430 min
FoundMyFitness#071 Peter Diamandis, MD, and Tony Robbins on strategies that promote longevity now – and in the very near futureDr. Peter Diamandis is a serial entrepreneur and founder of XPRIZE, a non-profit organization that designs and conducts global competitions that incentivize the development of technological breakthroughs that propel humanity toward a better future. Tony Robbins is an entrepreneur, bestselling author, philanthropist, and business strategist. He provides business and life coaching to millions of people worldwide through his audio programs, educational videos, and live seminars. Diamandis and Robbins are a dynamic duo, having paired up with co-author Dr. Robert Hariri to write Life Force, a best-selling book that describes breakthroughs in precision medicine and health technologies that can help people live...
2022-03-091h 37
The Aliquot PreviewPREVIEW Aliquot #51: What's the best omega-3 dosage for maximum benefit? Early studies of omega-3 fatty acid intake demonstrated dramatic biological effects. Since then, the body of research enumerating the profound anti-inflammatory and multi-system, generalized health-promoting qualities of omega-3s continues to grow; however, some studies fail to show any effects from omega-3 supplementation. This source of consternation may, by and large, boil down to low doses, raising the question: what is the right dose of omega-3 to use? In this Aliquot, Dr. Bill Harris shares his experience administering some of the largest omega-3 doses ever used in human trials and gives his recommendations about optimal dosage taking genes a...
2022-02-1653 min
FoundMyFitness#070 Dr. Eran Elinav on Microbiome Insights into Personalized Response to Diet, Obesity, and Leaky GutEran Elinav, MD, PhD, is a professor of immunology and principal investigator at the Weizmann Institute of Science in Tel Aviv, Israel, where he co-directs the Personalized Nutrition Project. Dr. Elinav is also a principal investigator at the German Cancer Research Center in Heidelberg, Germany. His research focuses on understanding the complex interactions between humans and the bacteria that reside in their gut and how these interactions shape human health and disease. In this episode, Dr. Elinav and I discuss... (00:00) Introduction to Dr. Eran Elinav (06:38) Circadian rhythm of the microbiome (17:17) Lessons from Hunter-gatherers (24:44) Nurturing the microbiome in c...
2022-02-081h 56
The Aliquot PreviewPREVIEW Aliquot #43: Protein consumption: Finding the Balance Protein is essential for maintaining muscle mass as we age. Modulating protein intake via dietary intake or fasting can have variable effects on aging and muscle growth. Whereas fasting turns off multiple pathways associated with aging, such as mTOR, IGF-1, growth hormone, and others, eating for optimal fitness activates these important processes. In this aliquot, we discuss: (00:00) Introduction (02:57) Growth-longevity trade-off (Mike Maser discussion) (11:45) Role of IGF-1 in the aging process (Valter Longo discussion) (12:55) mTOR and the IGF-1 regulation by amino acids (Peter Attia discussion) (15:55) Anti-cancer effect of glutamine restriction outweigh the negative effect of glutamine deprivation on the gut and...
2021-11-3033 min
The Aliquot PreviewPREVIEW Aliquot #41: Q&A and Interview Mashup - Blood Tests, Biomarkers, and Lab Work“If you can not measure it, you can not improve it.” - William Thompson Getting regular checkups and undergoing blood tests are fundamental to maintaining good health. FMF guests with expertise ranging from lipid metabolism to Alzheimer's disease risk to micronutrient status have shared their recommendations regarding blood tests that a person should consider adding to their yearly checkup. This Aliquot brings many of those conversations together in one place. (00:00) Introduction (02:44) Self-experimentation with the ketogenic diet and the biomarkers to measure daily (Tim Ferriss discussion) (07:28) Longevity markers that are clinically available (Valter Longo discussion) (14:55) Vitamin D and COVI...
2021-10-1918 min
FoundMyFitness#069 COVID Vaccine Myths, Questions, and Rumors with Rhonda Patrick and Roger SeheultIn this nearly 2.5-hour episode, Dr. Rhonda Patrick and Dr. Roger Seheult and Kyle Allred of MedCram make a thoughtful, merit-based, and truly comprehensive discussion of COVID-19 vaccination. In addition to being a co-founder of MedCram Medical Lectures, Dr. Roger Seheult is, as you will find out in the conversation, a boots on the ground, critical care pulmonologist. For Dr. Seheult, COVID-19 is not just theory. He sees real sick people and for that reason brings a very special context to this conversation. Furthermore, Dr. Seheult is also an academic and educator. He is an...
2021-09-172h 30
FoundMyFitness#068 Dr. Bill Harris on the Omega-3 Index: Increasing Omega-3 to Promote Longevity & Transform HealthDr. William ("Bill") Harris is one of the world's preeminent experts in the field of omega-3 fatty acid research. His work has focused on the roles that fatty acids in play in cardiovascular and neurocognitive health. The author of more than 300 scientific papers on fatty acids and health, Dr. Harris is a professor in the Department of Medicine in the Sanford School of Medicine at the University of South Dakota, the co-inventor of the Omega-3 Index, founder of OmegaQuant Analytics, and president and founder of the Fatty Acid Research Institute. In this episode, Dr. Harris...
2021-09-111h 58
FoundMyFitness#067 Dr. Ashley Mason on Drug-free Approaches for Treating Depression, Insomnia, and OvereatingDr. Ashley Mason is a clinical psychologist and director of the Sleep, Eating, and Affect Laboratory at the Osher Center for Integrative Medicine at UCSF. Her research centers on nonpharmacological approaches for treating depression, insomnia, and overeating. In this episode, we discuss: (00:00) Introduction (08:10) Whole-body hyperthermia (WBH) and sauna use differ (17:06) Depression causes thermoregulatory dysfunction – but sauna use may correct it (21:12) WBH and sauna use may reduce symptoms of depression (33:22) Heating the body slowly may improve heat tolerance and increase WBH effectiveness (39:35) Sauna use may benefit people with depression and cardiovascular disease – which often coincide (40:18) Dr. Mason and Rhonda...
2021-09-021h 49
The Aliquot PreviewPREVIEW Aliquot #38: Zinc's role in brain and immune healthZinc is an essential nutrient that participates in many biological processes and plays critical roles in immune function, protein synthesis, wound healing, DNA synthesis, cell division, and brain health. Zinc deficiency puts a person at risk for a subtype of Alzheimer's disease and poor immune function. In this Aliquot, Drs. Dale Bredesen and Rhonda Patrick describe some of the many roles that zinc plays in human health. (00:00) Introduction (01:47) How serum copper-to-zinc ratios can help differentiate types of Alzheimer’s disease pathogenesis (Dale Bredesen discussion) (06:06) Mild zinc deficiency may decrease immune function (Rhonda Patrick discussion) (08:45) Many people in the U.S. are...
2021-08-3119 min
FoundMyFitness#066 Dr. Mark Mattson on the Benefits of Stress, Metabolic Switching, Fasting, and HormesisDr. Mark Mattson Dr. Mark Mattson is a professor of neuroscience at the Johns Hopkins University School of Medicine and the former chief of the Neuroscience Research Laboratory at the National Institute on Aging. He's one of the most cited neuroscientists in the world, with more than 180,000 citations noted in the scientific literature. Dr. Mattson's work has advanced scientific understanding of brain aging and identified fundamental aspects of neurodegenerative disorders, including Alzheimer’s disease and Parkinson’s disease. His most notable work has focused on how the brain responds to mild stressors, such as those asso...
2021-08-242h 20FoundMyFitness#065 Dr. Satchin Panda on Circadian Insights into Exercise Timing, Melatonin Biology, and Peak CognitionDr. Satchin Panda Dr. Satchidananda (Satchin) Panda is a professor in the Regulatory Biology Laboratory at the Salk Institute for Biological Studies. Dr. Panda’s work focuses on chronobiology, the study of the day-night cycles that drive the multifaceted activities of the human body, using genetic, genomic, and biochemical approaches. He is an expert on circadian rhythms and a pioneer in the field of time-restricted eating. A priority for Dr. Panda when designing his studies is to identify strategies that positively impact public health. In this episode, Dr. Panda and I discuss... 00:00:00 - In...
2021-07-061h 28The Aliquot PreviewPREVIEW Aliquot #34: How fasting influences immune function This month’s Aliquot Preview episode features Dr. Rhonda Patrick and Dr. Valter Longo describe the roles that diet and fasting play in maintaining or restoring proper immune function. Diet plays essential roles in immune function. Consequently, deficiencies or insufficiencies in vitamins or minerals can impair immune function. The gut microbiota also modulates immune function, so maintaining a healthy gut is crucial. However, when the immune system becomes overactive, autoimmune disorders can arise. A growing body of evidence indicates that the fasting-mimicking diet may be beneficial in treating autoimmune disorders. Diet plays an essential role in immun...
2021-07-0120 min
The Aliquot PreviewPREVIEW Aliquot #30: Lifestyle modifications that enhance immune healthHaving a healthy, robust immune system is crucial for our survival. Critical players in the body's antiviral immune response are interferons. Certain lifestyle behaviors can boost interferon production and immune function, including sleep, vitamin D, and hot hydrotherapy. This Aliquot segment features Dr. Roger Seheult, a quadruple board-certified physician serving on the frontlines of COVID-19 care and co-founder of MedCram. (00:00) Introduction (02:48) Failures of the interferon system underpin up to 14% of all severe cases of COVID-19 (05:36) Sleep deprivation is implicated in impairment of viral immunity (07:29) How to achieve the highest quality of sleep (11:17) Low blood levels of vitamin D are as...
2021-06-1420 minFoundMyFitness#064 Dr. Michael Snyder on Continuous Glucose Monitoring and Deep Profiling for Personalized MedicineMichael Snyder Dr. Michael Snyder is the director for the Center for Genomics and Personalized Medicine at Stanford and a pioneer and advocate of "deep profiling." Deep profiling seeks to apply intelligent analysis to large data sets to yield specialized clinical insight, ranging from common consumer-grade wearables like Apple Watches to whole-body MRI, continuous glucose monitoring, and metabolomics. In this episode, we discuss: (00:00) Introduction to Dr. Michael Snyder (12:51) Continuous glucose monitor use in people without diabetes (31:04) A smartwatch helped diagnose Dr. Snyder's Lyme disease (34:00) Predicting other illnesses with smartwatches (40:41) Detecting airborne pollutants in the exos...
2021-05-271h 15
The Aliquot PreviewPREVIEW Aliquot #26: How mRNA COVID-19 Vaccines WorkTraditional vaccines take many years to develop. A recent innovation in vaccine technology involves exploitation of messenger RNA, or mRNA, to facilitate rapid scaling of vaccines and expedite their modification if the virus mutates significantly. The Pfizer and Moderna COVID-19 vaccines capitalize on this technology to induce antibody production against the SARS-CoV-2 virus. In this episode, we discuss: (00:00) Introduction (01:31) The difference between the mRNA and traditional vaccines (06:29) Real vaccine side effects known to exist (and why Dr. Seheult believes that the benefits outweigh the risk) This Aliquot segment features Dr. Roger Seheult, a quadruple board-certified physician serving on the...
2021-04-3010 min
The Aliquot PreviewPREVIEW Aliquot #25: Coffee, caffeine, and sleepCoffee consumption is associated with protection from several chronic diseases, including cancer, cardiovascular disease, and neurodegenerative disease. Whereas some of the beneficial effects of coffee may stem from its ability to induce autophagy, other evidence points to the benefits of caffeine, which, when consumed early in the morning – resets the body's internal clocks and provides a mental boost that helps us start the day and may even protect telomeres. But the long half-life of caffeine can reduce sleep quality, fueling a vicious cycle of poor sleep, daytime grogginess, and increased caffeine consumption. This Aliquot segment features Dr. Guido Kro...
2021-04-0125 min
The Aliquot PreviewPREVIEW Aliquot #22: Q&A Mashup - Rhonda's personal supplement routine This month’s Aliquot Preview episode is a special mashup episode features a compilation of supplement-related topics taken from many of my Q&A episodes over the last couple of years. This episode covers many supplement-related topics including: (00:00) Introduction (00:49) Personal supplementation routine as of October 2017 (08:04) Personal supplementation routine as of May 2019 (08:33) Personal supplementation routine as of December 2019 (10:39) Why I currently do not take NR or NMN. (13:59) Thoughts on moringa powder in my diet (17:22) Personal supplementation routine during the COVID-19 pandemic (28:30) Moringa dose, taste, and possible overlap with prostaphane supplements (34:27) Why I removed certain ingredients from her smoothie protocol (36:29) How much vit...
2021-02-2520 min
The Aliquot PreviewPREVIEW Aliquot #18: The dual nature of IGF-1: Striking a balance for optimal healthInsulin-like growth factor-1, or IGF-1 for short, is a protein that plays critical roles in major growth pathways in the human body. It influences nearly every tissue in the body, especially developmental growth, skeletal muscle and neurons. Emerging evidence suggests that IGF-1 also regulates the aging process. Overactivity of IGF-1 has been implicated in aging and age-related diseases, such as cancer. Balancing the beneficial and (sometimes) harmful effects of IGF-1 via exercise and fasting is critical to maintaining health. In this episode, we discuss: (00:00) Introduction (03:23) The role of both mTOR and the IGF-1 pathway in cellular growth and the...
2021-02-2536 min
The Aliquot PreviewPREVIEW Aliquot #16: Time-restricted eating for better metabolic health - Part 1Time-restricted eating, which involves taking in food within a small window of time during the day and fasting for the remainder, can improve certain biomarkers of health – even without weight loss – to improve overall health. In Part I of this two-part segment, Drs. Satchin Panda and Ruth Patterson describe how eating following the body's circadian clock – eating during the day and fasting at night – enables the body to focus on repair rather than on the digestion of food. In this episode, we discuss: (00:00) Introduction (01:05) Time-restricting eating reduces fat mass, increases lean muscle mass, reduces inflammation, and much more (Satchin Pa...
2021-02-2524 min
The Aliquot PreviewPREVIEW Aliquot #8: Lifestyle interventions for depression and anxiety This month’s Aliquot Preview episode features Dr. Charles Raison, a professor of psychiatry. Various ancient practices, including meditation, hot yoga, and sauna, may aid in the treatment of depression. Whether the medical community will embrace these lifestyle interventions remains to be seen. In the meantime, most people with clinical depression are treated with antidepressants. These drugs have their advantages and disadvantages, and while they are helpful for a subset of depressed people, a quarter of patients taking the drugs may get worse. In this clip, Dr. Charles Raison discusses his belief that ancient practices ar...
2021-02-2515 min
The Aliquot PreviewPREVIEW Aliquot #6: Genetic and lifestyle risk factors for Alzheimer's diseaseThe single most important genetic risk factor for Alzheimer's disease is a variant of apolipoprotein E, or APOE for short, a lipoprotein produced in the liver and brain. Roughly a quarter of all people living in the US – about 75 million people – carry a genetic variant of APOE called APOE4. Having APOE4 is associated with higher circulating levels of LDL cholesterol and an increased risk for Alzheimer's disease. But having APOE4 doesn't mean that Alzheimer's disease is inevitable. In fact, lifestyle behaviors can modulate risk for the disease, too, especially sleep, which provides an opportunity to rid the brain of toxic metabo...
2021-02-2519 minThe Aliquot PreviewPREVIEW Aliquot #3: Q&A Mashup - Fasting This month’s Aliquot Preview episode is a collection of clips that covers a range of topics related to fasting, including associated mechanisms of healthspan and longevity, health benefits, and when and how to break the fast. In this episode, you'll discover: (00:00) Intermittent fasting caused an increase in bacterial richness in the gut microbiome that correlated with increased T-regulatory immune cells. (01:36) Fasting mimicking diet, the ketogenic diet and autoimmune diseases (02:58) Autophagy during fasting (04:47) It takes 5 days of water fasting in humans in order to reduce IGF-1 levels 50%. (07:00) When is autophagy occuring during a fast? (09:55) Sensitivity of bi...
2021-02-2527 minThe Aliquot PreviewPREVIEW Aliquot #2: Q&A Mashup - Sauna This month’s Aliquot Preview episode is a collection of clips that covers some of the many health benefits associated with sauna use, including heat shock protein activation, cardiovascular health, muscle mass preservation, and more. In this episode, you'll discover: (00:00) Implications of sauna bathing on risk of pneumonia and respiratory illnesses (01:00) Sauna use and the common cold. (01:57) Sauna and improved lung function (02:30) Finnish sauna, humidity and the immune system (07:00) What are the effects of sauna and hot baths on heat shock proteins and the immune system? (11:25) Temperature and duration of sauna bathing to obtain the cardiovascular be...
2021-02-2518 minThe Aliquot PreviewPREVIEW Aliquot #1: Q&A Mashup - Pregnancy and Child Development This month’s Aliquot Preview episode is a collection of clips that covers a range of topics related to optimizing a child's development and growth, from pregnancy to toddlerhood. In this episode, you'll discover: (00:00) Common deficiencies in infants and toddlers and how Rhonda optimizes her son’s diet. (01:45) Low omega-3 fatty acid intake in toddlers (04:18) Low iron intake in toddlers (05:03) Vitamin D supplementation in toddlers (06:26) Low magnesium intake in toddlers (06:55) Low potassium intake in toddlers (07:42) Low fiber intake in toddlers (08:58) Omega-3 supplementation in children (10:18) Omega-3 fatty acid and behavior and learning in school aged children. (13:17) Omega-3 fatt...
2021-02-2522 minFoundMyFitness#062 Dr. Steve Horvath on epigenetic aging to predict healthspan: the DNA PhenoAge and GrimAge clocksSteve Horvath Steve Horvath, PhD, is a professor of human genetics and biostatistics at UCLA's Fielding School of Public Health Dr. Steve Horvath has analyzed large data sets of DNA methylation profiles to derive an algorithm that accurately predicts a person's chronological age across multiple cells, tissues, and organs, and even mammalian species. He built on this algorithm to develop second-generation clocks that could predict time-to-death among people of the same chronological age, as well as lifespan and healthspan. In this episode, we discuss: (00:00) Introduction and overview (20:24) Horvath Aging Clocks (26:36) Heredity determines agi...
2020-12-221h 33FoundMyFitness#061 Q&A with Dr. Jed Fahey on Sulforaphane, Moringa and ChemoprotectionDr. Jed Fahey In this special two-hour Q&A episode with Dr. Jed Fahey, a world-leading expert on the science of chemoprotection and, in particular, sulforaphane, we discuss many of the listener-submitted questions from the hundreds of live event participants. In this episode, we discuss: (00:00) Introduction (07:19) The minimum daily dose of sulforaphane (12:04) Gauging sulforaphane content of foods is challenging (17:37) Workarounds to enhance the sulforaphane in cooked foods (23:38) How often to consume broccoli sprouts and how long their effects last (39:28) The effects of sulforaphane on glutathione production in the brain (43:12) The effects of sulforaphane on cancer (0...
2020-11-171h 56FoundMyFitness#060 Dr. Giselle Petzinger on Exercise for Parkinson's DiseaseGiselle Petzinger Giselle Petzinger, MD, an associate professor of Neurology at the University of Southern California, studies the extensive effects of how different types of exercise, in particular skill-based exercise, can affect the clinical outcome for people with Parkinson’s disease. Dr. Petzinger's work focuses on understanding how to promote brain repair after injury, particularly in the context of Parkinson's disease. She is currently investigating ways to enhance neuroplasticity in a preclinical model of the disease. She has examined the role of exercise in Parkinson's disease, with emphasis on how different types of exercise affect di...
2020-10-141h 18FoundMyFitness#059 Aliquot #3: Q&A Mashup - FastingGet a sample of our new premium member's content, known as Aliquots, by listening to this in-depth Q&A mashup on Fasting. What's an aliquot, you may ask? Aliquots are special, curated segments prepared and distributed to premium members via the premium members' podcast feed. In this previous, you'll learn: (00:00) Introduction (01:48) Fasting supports a healthy gut microbiome and reduces autoimmunity (08:28) Increasing autophagy with fasting (13:26) Reducing protein acetylation with fasting mimetics (18:17) Fasted exercise, water fasting, and a fasting-mimicking diet Learn more about our premium podcast feed The Aliquot by clicking here. Become a Fou...
2020-09-0928 minFoundMyFitness#058 Aliquot #2: Q&A Mashup - SaunaGet a sample of our new premium member's content, known as Aliquots, by listening to this in-depth Q&A mashup on Sauna use. What's an aliquot, you may ask? Aliquots are special, curated segments prepared and distributed to premium members via the premium members podcast feed. In this episode, you'll learn: (00:00) Introduction (01:41) Evidence supporting sauna use for health (04:09) How Finnish humid saunas can reduce viral illness (08:40) Sauna and hot bath use during the COVID-19 pandemic (15:07) Rhonda's sauna routine Learn more about our premium podcast feed The Aliquot by clicking here. Become a FoundMyFitness prem...
2020-09-0218 minFoundMyFitness#057 Aliquot #1: Q&A Mashup - Pregnancy and child developmentGet a sample of our new premium member's content, known as Aliquots, by listening to this in-depth Q&A mashup on pregnancy and child development. What's an aliquot, you may ask? Aliquots are special, curated segments prepared and distributed to premium members via the premium members podcast feed. This particular collection of segments covers every single major discussion of pregnancy and child development spanning years of members-only Q&As. In this episode, you'll hear: (00:00) Introducing "The Aliquot" (02:43) Omega-3s for babies and toddlers to maximize brain development (07:02) Common nutrient deficiencies in children and...
2020-08-2524 minFoundMyFitness#056 The Biology of Breast MilkThis episode aims to be the most comprehensive video compendium on the biology of breast milk ever recorded. In this episode, you'll discover: (00:00) Introduction (07:11) Breast milk production and composition (09:59) Human milk oligosaccharides help establish the infant gut microbiome (16:32) Omega-3s in breast milk boost brain development (18:15) Vitamins and minerals in breast milk (22:05) Breast milk stem cells and multi-organ microchimerism (22:54) Harmful substances transferred to infants via breast milk (28:05) Breastfeeding boosts the infant's immune system (31:17) Effects on intelligence (34:36) Breastfeeding as a benefit to maternal health If you’re interested in learning more, you can read the full show notes...
2020-08-2538 minFoundMyFitness#055 COVID-19 Q&A #2 - Antibody-Dependent Enhancement, Cross-Immunity, Immunity Duration & MoreThis is a continuation of the last episode where Dr. Patrick took questions from newsletter subscribers around the ongoing pandemic and tried to add value by talking about some of the recent research, among other things. In this episode, you'll discover: (00:00) Introduction (04:06) Data surrounding SARS-CoV-2 duration (06:30) SARS-CoV-2 and long-lasting immunity (11:27) Genetic causes of immune variation (14:27) Previous viral exposure and cross-immunity to SARS-CoV-2 (18:57) Antibody-dependent enhancement and SARS-CoV-2 relevance (21:50) Sleep deprivation impairs immunity & vaccine efficacy (23:42) Microbiome composition and immune function (28:22) The differential effects of exercise intensity and duration on immune regulation (34:10) Micronutrient inadequacies promote immune dysregulation (46:32) Effects of sex and age...
2020-06-1055 minFoundMyFitness#054 Vitamin C: Oral vs. Intravenous, Immune Effects, Cancer, Exercise Adaptation & MoreIn this episode, Dr. Rhonda Patrick discusses all things vitamin C. This episode covers oral bioavailability, intravenous vitamin C bioavailability, immune cell function, common cold and other viral infections, lung function, sepsis, pneumonia, inflammation, intravenous vitamin C and cancer, role in exercise, safety concerns, and so, so much more! In this episode, you'll discover: (00:00) Introduction (07:33) Background on vitamin C, an antioxidant and immune booster (17:09) Bioavailability of vitamin C and dose frequency (22:53) Vitamin C in the context of the common cold (28:09) Vitamin C improves lung function and immunity (35:54) Vitamin C and exercise - does it blunt exercise adapta...
2020-05-131h 19FoundMyFitness#053 COVID-19 Q&A #1 with Rhonda Patrick, Ph.D.This episode features Dr. Rhonda Patrick answering some of the most popular questions related to COVID-19. Look for another COVID-19-focused Q&A, coming soon. In this episode, you'll discover: (00:00) Introduction (02:37) Are children and infants susceptible to COVID-19? Are some more susceptible to a more severe form of the disease? Are they carriers of it and possibly spreading transmission? (11:00) Can you explain a little about hydroxychloroquine as possibly treating COVID-19? How does it work? Does it have to do with it being a zinc ionophore? (17:58) Can you talk about quercetin's role as a zinc ionophore? (20:51) Is there...
2020-04-141h 14FoundMyFitness#052 New Omega-3, sulforaphane research, and more! [Kevin Rose Show]This episode was originally recorded for The Kevin Rose Show. Given some of the unique discussions we had, I had no choice but to ask the great Kevin Rose if he would let me re-post it over here on the FoundMyFitness podcast feed. A request which he graciously obliged. In this episode, you'll discover: 00:00:00 - Introduction 00:08:00 - Increasing omega-3 levels in the brain with phospholipid DHA 00:27:23 - Metformin's effects on longevity and possible harms 00:48:23 - Fasting and NAD+ supplementation 00:50:05 - Getting sulforaphane from food and supplements 01:06:57 - Magnesium L-threonate efficacy for brain health 01:13:44 - Sauna use mi...
2020-01-061h 36FoundMyFitness#051 Is Resveratrol a Longevity Compound?Rhonda gives a summary of the science of resveratrol including its effects in animals and humans, mechanisms, and the bottom line on resveratrol supplementation and safety. In this episode, you’ll discover: (00:00) Introduction (03:39) Resveratrol improves cardiovascular biomarkers in clinical trials (06:49) Anti-inflammatory effects of resveratrol (08:11) Improved cognition and memory in clinical studies (11:23) Resveratrol improved healthspan, but not lifespan, in animals (12:28) Induction of longevity genes via xenohormesis (16:19) Contradictory effects on exercise-associated benefits (20:34) Various factors that affect resveratrol bioavailability (23:09) Unintentional effects on drug metabolism If you’re interested in learning more, you can read the full show notes here. Jo...
2019-12-3028 minFoundMyFitness#050 NAD+ in Aging: Role of Nicotinamide Riboside and Nicotinamide MononucleotideIn this episode, Rhonda describes NAD+ (perhaps one of the most important molecules in the human body), why it is so important for aging, and why it declines with age. In this episode, you'll discover: (00:00) Introduction (03:07) Overview of NAD+, a source of cellular energy (09:18) NAD+ fuels PARP and sirtuin enzymes, promoting longevity (12:37) How can I raise NAD+ levels? (17:03) Can NAD+ boosters (NMN & NR) promote cancer growth? (19:15) Making sense of the research so far (27:03) Why not supplement with NAD+ directly? (29:23) Clinical trials investigating nicotinamide riboside are promising (32:42) Recap and concluding thoughts If you’re interested in learning more, you can read the full...
2019-11-1335 minFoundMyFitness#049 Dr. David Sinclair on Informational Theory of Aging, Nicotinamide Mononucleotide, Resveratrol & MoreDavid A. Sinclair David A. Sinclair, PhD, is a professor in the Department of Genetics at Harvard Medical School and co-director of the Paul F. Glenn Center for the Biological Mechanisms of Aging. He is the co-founder of the journal Aging, where he serves as co-chief editor. Dr. Sinclair's work focuses on understanding the mechanisms that drive human aging and identifying ways to slow or reverse aging's effects. In particular, he has examined the role of sirtuins in disease and aging, with special emphasis on how sirtuin activity is modulated by compounds produced by the b...
2019-11-061h 22FoundMyFitness#048 Sauna Use as an Exercise Mimetic for Heart and HealthspanThis podcast is the audio from a presentation Dr. Rhonda Patrick gave on how the sauna may be an exercise mimetic for heat health and healthspan. Sauna use has emerged as a means to increase lifespan and improve overall health, based on compelling data from observational, interventional, and mechanistic studies. Listen in to find out more. In this episode, you'll discover: (00:00) Introduction (03:01) Clinical research shows that sauna improves cardiovascular health (09:19) Finnish sauna vs Waon infrared therapy (12:35) The mechanisms of sauna use mimic exercise (15:58) Heat shock proteins mediate the benefits of sauna use (23:42) Sauna use reduces inflammation (25:54) Sauna u...
2019-09-1646 minFoundMyFitness#047 Exercise as a Treatment for DepressionIn this short episode, Dr. Patrick discusses some of the compelling science including observational studies, randomized controlled trials, and human mechanistic studies that suggests exercise is a powerful tool for preventing or managing the symptoms of depression and mental illness. Moreover, she talks about the specific types of exercise and exercise parameters that evidence suggests might be the most helpful for depression. This podcast started its life as a video, so make sure to check out the full video or the references and episode notes on the episode page. In this episode, you'll discover: (00:00) I...
2019-08-0317 minFoundMyFitness#046 Dr. Elissa Epel on Telomeres and the Role of Stress Biology in Cellular AgingElissa Epel Elissa Epel, PhD, is a Professor in the Department of Psychiatry at the University of California, San Francisco where she serves as the director of the Aging, Metabolism, and Emotions Center. Her research centers on the mechanisms of healthy aging and the associations between stress, telomere length, addiction, eating, and metabolic health. In this episode, we dive deep into the world of telomeres, the length of which is one of the useful biomarkers scientists have for getting a sense of the differences between how individuals or groups of individuals age. Telomere...
2019-06-101h 13
FoundMyFitness#045 Dr. Matthew Walker on Sleep for Enhancing Learning, Creativity, Immunity, and Glymphatic SystemMatthew Walker Matthew Walker, Ph.D., is a professor of neuroscience and psychology at the University of California, Berkeley, and serves as the Director of the Center for Human Sleep Science. Walker's research examines the impact of sleep on human health and disease. One area of interest focuses on identifying "vulnerability windows" during a person's life that make them more susceptible to amyloid-beta deposition from loss of slow wave sleep and, subsequently, Alzheimer's disease later in life. Dr. Walker earned his undergraduate degree in neuroscience from the University of Nottingham, UK, and his P...
2019-02-282h 47FoundMyFitness#044 Fasting Q&A with Dr. Rhonda Patrick and Mike MaserThis episode features a Q&A session with Dr. Rhonda Patrick. The questions were sourced from social media followers of both FoundMyFitness and also Zero Fasting Tracker, a convenient mobile app used widely in the fasting community for logging. In this 45-minute podcast, Dr. Patrick answers some of the most popular questions related to fasting, including: (00:00) Introduction (03:46) What effects do coffee, supplements, and amino acids have on fasting? (12:29) Should you consume electrolytes on a fast? (14:50) What evidence is there that one method of fasting is more beneficial than others? (24:01) What effect does the consumption of exogenous keto...
2019-01-0949 minFoundMyFitness#043 Dr. Dale Bredesen on Preventing and Reversing Alzheimer's DiseaseDale E. Bredesen Dale E. Bredesen, M.D., is a professor of neurology at the Easton Laboratories for Neurodegenerative Disease Research at the David Geffen School of Medicine at the University of California, Los Angeles (UCLA). Dr. Bredesen's laboratory focuses on identifying and understanding basic mechanisms underlying the neurodegenerative process and the translation of this knowledge into effective treatments for Alzheimer's disease and other neurodegenerative conditions. He has collaborated on the publication of more than 220 academic research papers. In this episode, we discuss: (00:00) Introduction (06:00) What is Alzheimer's disease? (09:29) Alzheimer's types - hot, dry...
2018-10-011h 14FoundMyFitness#042 Dr. Valter Longo on Resetting Autoimmunity and Rejuvenating Systems with Prolonged Fasting & the FMDDr. Valter Longo Dr. Longo is the current director of the longevity institute at the University of Southern California and also director of the Oncology and Longevity Program at the Institute of Molecular Oncology Foundation in Milan, Italy. Dr. Longo’s research focuses understanding the biological mechanisms that regulate the aging process, the role of fasting and diet in longevity and healthspan in humans as well as metabolic fasting therapies for the treatment of human diseases. In this episode, we discuss... (00:00) Introduction (09:30) Defining fasting (16:10) Insulin/growth hormone axis and aging (21:37) Growth hormone defic...
2018-07-091h 17
FoundMyFitness#041 Dr. Charles Raison on Depression, the Immune-Brain Interface & Whole-Body HyperthermiaCharles Raison Charles Raison, M.D. is a professor at the School of Human Ecology at the University of Wisconsin-Madison and Founding Director of the Center for Compassion Studies in the College of Social and Behavioral Sciences at the University of Arizona. Dr. Raison’s research focuses on inflammation and the development of depression in response to illness and stress. He also examines the physical and behavioral effects of compassion training on the brain, inflammatory processes, and behavior as well as the effect of heat stress as a potentially therapeutic intervention major depressive disorder. ...
2018-03-191h 58FoundMyFitness#040 Dr. Eric Verdin on Ketogenic Diet Longevity, Beta-Hydroxybutyrate & HDAC InhibitorsEric M. Verdin Eric M. Verdin, M.D. is the fifth president and chief executive officer of the Buck Institute for Research on Aging and is a professor of Medicine at UCSF. Dr. Verdin's laboratory focuses on the role of epigenetic regulators in the aging process, the role of metabolism and diet in aging and on the chronic diseases of aging, including Alzheimer’s, proteins that play a central role in linking caloric restriction to increased healthspan, and more recently a topic near and dear to many of you, ketogenesis. He's held faculty positions at th...
2017-12-131h 03FoundMyFitness#039 Dr. Satchin Panda on Practical Implementation of Time-Restricted Eating & Shift Work StrategiesDr. Satchin Panda Dr. Satchidananda (Satchin) Panda is a professor in the Regulatory Biology Laboratory at the Salk Institute for Biological Studies. We talk about dealing with shift work, black coffee when fasting, and some of the distinctions between Satchin's approach to time-restricted eating which is influenced by his deep background in circadian biology and more conventional protocols like 16:8 that many people are familiar with. In addition to these important and very practical how-to tidbits, we dive into lots of interesting new territory as well, including... (00:00) Introduction (05:36) What is time-restricted eating (09:41) Circadian rh...
2017-10-302h 02FoundMyFitness#038 Dr. Guido Kroemer on Autophagy, Caloric Restriction Mimetics, Fasting & Protein AcetylationDr. Guido Kroemer Dr. Guido Kroemer is a professor at the University of Paris Descartes and an expert in immunology, cancer biology, aging, and autophagy. He is one of the most highly cited authors in the field of cell biology and was the most highly cited cell biologist for the period between 2007 and 2013. Especially notable among his contributions: he was the first to discover that the permeabilization of mitochondrial membranes is a concrete step towards apoptotic cell death. In this episode, you’ll discover: (00:00) Introduction (09:09) The three main nutrient signals that activate autop...
2017-07-311h 10
FoundMyFitness#037 Dr. Jari Laukkanen on Sauna Use for the Prevention of Cardiovascular & Alzheimer’s DiseaseJari Laukkanen This podcast features Jari Laukkanen, M.D., Ph.D., a cardiologist and scientist at the Institute of Public Health and Clinical Nutrition, University of Eastern Finland, Kuopio. Dr. Laukkanen has been conducting long-term trials looking at the health effects of sauna use in a population of over 2,000 middle-aged men in Finland. In this episode, you’ll discover: (00:00) Introduction (01:50) Sauna use improves cardiovascular health and reduces risk of death (06:42) How sauna use lowers blood pressure (08:07) Sauna use mimics aerobic exercise, increasing heart rate up to 150 beats/min (09:40) How long should you stay in th...
2017-06-1527 minFoundMyFitness#036 Judith Campisi, Ph.D. on Cellular Senescence, Mitochondrial Dysfunction, Cancer & AgingDr. Judith Campisi is a professor of biogerentology at the Buck Institute for Research on Aging and a co-editor in chief of the Aging Journal. As an expert on cellular senescence, the discussion involves a lot of talk about aging and cancer, where senescence plays a very important fundamental role. What are some of the strategies we might use in the future to prevent senescent cells? What causes them in the first place? In this episode, you’ll discover: (00:00) Introduction (05:12) Fundamental molecular and cellular processes of aging (13:19) What is senescence and why did we evolve t...
2017-04-281h 08FoundMyFitness#035 Gordon Lithgow, Ph.D. on Protein Aggregation, Iron Overload & the Search for Longevity CompoundsDr. Gordon Lithgow of the Buck Institute for Research on Aging tells us about worms! This unassuming scientific model has a lot of important advantages for science: they can be frozen and subsequently thawed and retain viability, they are extremely well understood down to the precise number of cells in their body and the wiring of their nervous system, known as the connectome. Additionally, they have a short lifespan and are cheap to work with. Why would that be advantageous, you may ask? This is where Dr. Lithgow's work on the Caenorhabditis Intervention Testing Program c...
2017-04-0446 minFoundMyFitness#034 Refined Sugar and Its Effects on Mortality, the Brain, Cancer, Hormones & MoreIf you're anything like me, having the facts straight can sometimes help you to push through the tough part of building new habits or breaking old bad ones. This podcast talks about the realities of what the science says surrounding the consumption of refined sugar. Some of the facts may surprise you! In this episode, you'll discover: (00:00) Introduction (01:16) Excess sugar consumption is common and dangerous (05:16) Sugar accelerates the aging process itself (09:14) Refined sugar harms the brain (11:22) High fructose corn syrup is uniquely dangerous (14:04) How to quit sugar If you’re interested in learning more, you can read...
2017-03-1615 minFoundMyFitness#033 Does Saturated Fat Cause Heart Disease?Today we try to answer or at least explore a big question in the world of health: does saturated fat cause heart disease? This is not an unreasonable concern given the fact that there have been several associative studies that have found a link between saturated fat and heart disease, which is, no doubt, a fat that we find abundantly in the typical American diet since it is richly found in staples like fatty beef, pork, butter, cheese, and other dairy products. And if you're in the United States and you're not at least a...
2017-02-1024 minFoundMyFitness#032 Does Meat Consumption Cause Cancer?Does meat consumption cause cancer? Or, put another way… does avoiding meat help prevent cancer? If you aren't already savvy to the topic, this may sound more absurd than it should. Here's why: there have been many, many, many correlative studies that have found that higher meat consumption is associated with a significantly higher risk of cancer and cancer mortality. In this episode, you'll discover: (00:00) Introduction (01:18) How cancer starts (04:49) Growth factors make cancer thrive (08:54) Applying the science to your needs (11:33) Cycle prolonged fasting with recovery and protein Join over 300,000 people and get the latest...
2017-01-2815 minFoundMyFitness#031 On Depression and Its Underlying CausesThe World Health Organization estimates that more than 350 million individuals of all ages have depression and approximately one-third of all patients with depression fail to respond to conventional antidepressant therapies like SSRI’s. The good news is that today, good science is starting to illuminate the underlying biological mechanisms of depression. This new understanding may soon help the clinical world develop new and more effective treatments. In this episode, you'll discover: (00:00) The scope of depression and SSRI use (03:37) How inflammation can cause depression (09:26) But what causes inflammation? (12:03) Treating depression with diet Join over 300,000 people and get the...
2017-01-2515 min
FoundMyFitness#021 How Cryotherapy Affects the Brain, the Immune System, Metabolism, and Athletic PerformanceDr. Rhonda Patrick explains how cold shock is a type of hormesis, which is a description of a type of stress that, in the right doses, is enough to shock the body and kick off adaptive processes and response mechanisms that are hardwired into our genes, and, once on, are able to create a resilience that actually exceeds what was needed to counter the initial stimuli. In this episode, you'll discover: (00:00) Introduction (03:09) Cold exposure is good stress for the brain (15:42) Cryotherapy reduces inflammation (23:12) Cold exposure, weight loss, and thermogenesis (30:45) Cold exposure increases antioxidant capacity and (33:42) How to use...
2016-02-121h 02
FoundMyFitness#019 Dr. Darya and Kevin Rose Talk Meditation Retreats, Diet, Seasonal Eating, and MoreIn this episode, Dr. Rhonda Patrick chats with Dr. Darya and Kevin Rose. Dr. Darya Rose, PhD is a neuroscientist, author of “Foodist: Using Real Food and Real Science to Lose Weight Without Dieting,” and creator of Summer Tomato, which was featured in TIME magazine’s list of the web’s 50 best websites in 2011. Kevin you may know from TV, the investing world, or any of a wide variety of things he’s well known for (founding digg.com, just for starters). More recently, Kevin hosts a podcast where he's had guests ranging from titans of industr...
2015-12-2553 minFoundMyFitness#017 Wim Hof (the Iceman) on Defeating Extreme Cold & Attenuating the Immune ResponseWim Hof Wim Hof, also known as "the Iceman", holds the world record for the longest ice bath (1 hour and 53 minutes and 12 seconds), just to name one of his many impressive feats. Dr. Patrick and Wim talk a bit about Wim's back story that culminated in him trying out cold water immersion, the relatively recent 2014 scientific publication of the "Wim Hof Method" which includes cold exposure during training, exposure to bacterial endotoxin, Wim's breathing techniques, and meditation. In this episode, we discuss... (00:00) Introduction (02:08) Wim Hof tells the story of how he fell in love wit...
2015-10-2250 min
FoundMyFitness#016 PRESENTATION: Rhonda Speaks at the Orthomolecular Congress in Bussum, NetherlandsDr. Rhonda Patrick delivers the keynote lecture at the Orthomolecular Medicine Congress in Bussum, Netherlands (MBOG Congres 2015). In this talk, you'll learn about: (00:00) Introduction (04:52) Micronutrient inadequacies and triage theory (10:42) Role of DNA damage in cancer and aging (21:10) Vitamin D, serotonin, and the development of autism (41:39) Omega-3s also regulate serotonin If you’re interested in learning more, you can read the full show notes here. Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness premium member to get access...
2015-10-1558 min
FoundMyFitness#014 Sauna Use and Building Resilience to Stress with Dr. Rhonda PatrickIn this episode Rhonda talks about: (00:00) Introduction (03:00) Heat stress makes the body more resilient to the stresses of aging (14:45) Possible mechanisms why sauna use reduces heart disease risk (16:45) Sauna enhances athletic endurance and muscle growth (28:16) Sauna use stimulates neurogenesis and improves cognitive function and mood (37:34) Sauna use detoxifies BPA, PCBs, phthalates, and other metals (51:10) Practical applications sauna use and other heat stressors like hot yoga If you’re interested in learning more, you can read the full show notes here. Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foun...
2015-09-111h 04
FoundMyFitness#010 Dr. Aubrey de Grey and Dr. Rhonda Patrick Talk AgingDr. Aubrey de Grey Dr. Aubrey de Grey is a biomedical gerontologist and the founder of the SENS research foundation which aims to find technologies that can repair the various types of damage that occur during the aging process. In this episode, we discuss... 00:00:00 - Introduction 00:02:27 - How to understand aging 00:08:14 - Epigenetic modifications accommodate cellular aging 00:18:24 - Inflammation is a double-edged sword 00:24:00 - Parabiosis has the potential to slow aging 00:31:35 - Lifestyle factors can only extend lifespan so far 00:36:49 - Future of Crispr/Cas9 in aging research 00:40:56 - Utilizing pluripotent stem cells from th...
2015-08-1348 min
FoundMyFitness#009 Rhonda Answers the Most Popular Questions About Vitamin DDr. Rhonda Patrick answers some of the most popular questions regarding vitamin D including: (00:00) Introduction (02:22) How do you decide how much vitamin D to supplement with? (12:51) Is it possible to get too much vitamin D? (20:52) Is there a difference between vitamin D made from the sun versus a supplement? (24:43) What form of vitamin D is more bioavailable or absorbed better? Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with...
2015-08-0630 min
FoundMyFitness#007 Tim Ferriss on Biomarkers, Ketosis, Microbiome, and Lyme DiseaseTim Ferriss Tim Ferris is a notorious self-experimenter, three-time New York Times bestselling author, angel investor, startup advisor, and much, much, much more. In this episode, we discuss... (00:00) Introduction (02:29) Oxytocin, vasopressin, and the neuroendocrine basis of pair bond formation (05:54) Tim’s self-experimentation with the ketogenic diet and the biomarkers he measures daily (14:55) Can a ketogenic diet reduce Alzheimer’s disease risk? (22:14) Inflammation accelerates aging, but is necessary for tissue repair (26:17) Vitamin C reduces inflammation, but may also inhibit muscle growth (35:22) Tim describes his experience with Lyme disease (45:43) Rhonda talks about her experience with MRSA and antibiotic...
2015-07-201h 15
FoundMyFitness#006 Jim Kean Talks Biomarkers, Building a Spectator SportJim Kean Jim Kean is the CEO of National Pro Grid League (NPGL) and founder of WellnessFX. In this podcast Rhonda and Jim discuss the quantified self movement and the importance of measuring biomarkers more than once, the gut's role in cholesterol and serotonin in the gut versus in the brain, about the role of exercise in preventing neuroinflammation and the effects of overtraining on sex hormones. We also chat a bit about the psychology of constructing a new, non-gender segregated, team spectator sport and bringing it to market, the factors that separate...
2015-07-0232 min
FoundMyFitness#005 Dr. Bruce Ames Talks CHORI-Bar Weight LossDr. Bruce Ames Dr. Rhonda Patrick speaks with Dr. Bruce Ames, about a micronutrient- and fiber-dense nutrition bar (referred to as the CHORI bar) that was developed in the Ames laboratory. The bar was formulated to be moderate in calories (107 kcal/≈25 g bar), but nutrient dense, with a polyphenolic-rich matrix of fruit, walnuts, and non-alkali-processed dark chocolate, supplemental vitamins, minerals, docosahexaenoic acid (DHA), a blend of insoluble and soluble fibers, protein, and glutamine. Most vitamins and minerals are present in amounts representing 10 to 50% of their corresponding recommended daily allowance (RDA) per bar; with the exceptions of...
2015-06-2209 min
FoundMyFitness#004 Bruce Ames on Triage Theory, Longevity Vitamins & MicronutrientsDr. Bruce Ames In this podcast, Dr. Rhonda Patrick interviews her mentor, Dr. Bruce Ames, about his triage theory and other nutrition topics. Dr. Ames was the 23rd most-cited scientist between 1973 and 1984, which is evidence of his long and productive career investigating human health and disease. Dr. Ames continues his research expanding our knowledge of nutrients such as vitamin D and its role in Autism spectrum disorder. In this episode, we discuss... (00:00) Introduction (04:18) Dr. Ames discovers vitamin deficiency-induced DNA damage (10:35) Triage theory explains nutrient rationing (14:37) Nutrient deficiencies cause insidious damage and accelerate aging (25:25) Expanding the li...
2015-02-1243 minFoundMyFitness#003 5 to 7x More Stem Cells from Placenta with Dr. Frans KuypersIn this interview, Dr. Rhonda Patrick talks to Dr. Frans Kuypers about his lab’s discovery on how the human placenta is a rich source of pluripotent stem cells, and yet the placenta is thrown away after delivery. In this episode, we discuss... (00:00) Introduction (04:39) The human placenta as a source of hematopoietic cells (11:30) Pluripotent cells can differentiate into any cell in the human body (13:03) Public banking of abundant pluripotent placental stem cells (18:06) Therapeutic applications of stem cells (22:56) Stem cells as part of a physician’s toolkit (28:56) Epigenetics of induced pluripotent stem cells (34:49) Biogenerators could use young cells to produc...
2014-12-171h 01
FoundMyFitness#001 Dr. Terry Wahls' Protocol That Reversed Multiple SclerosisIn this episode Dr. Rhonda Patrick interviews Dr. Terry Wahls about how she reversed her secondary-progressive multiple sclerosis with a micronutrient-dense diet and Paleo principles. She identified vitamins/minerals and other compounds present in vegetables/fruits that are essential for mitochondrial health, which is critical for brain function. In this episode, we discuss... (00:00) Introduction (00:48) Dysfunctional mitochondria contribute to disease development (04:03) Suboptimal magnesium status is common and possibly dangerous (04:50) Green vegetable consumption is key to Dr. Walhs’ wellness (06:18) The Triage theory explains how low micronutrient intake increases aging-related diseases (09:20) Fruits and vegetables are color-coded for the variety of micronut...
2014-07-2219 min