FoundMyFitness - Rhonda Patrick, Ph.D.

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Latest Episodes:

#096 How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep Oct 08, 2024

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Exercise, meal timing, and sleep are three powerful tools for optimizing metabolic health, a key factor in healthy aging. Even slightly elevated blood glucose levels, but within the "normal" range, can contribute to brain atrophy in areas linked to aging and neurodegeneration. Long-term glucose elevations (high HbA1c) also promote harmful compounds that stiffen blood vessels, reduce heart flexibility, and raise cardiovascular risk. In this episode, recorded at the American Academy of Anti-Aging Medicine conference in Palm Beach, Florida, I provide practical, science-backed protocols on how to implement HIIT, circadian-timed eating, and optimized sleep strategies to dramatically improve metabolic health and protect against these harmful effects.

Timestamps:

(00:00) Introduction
(04:25) Why HIIT outshines zone 2 for improving metabolic health
(06:46) The signaling role of lactate production by muscle
(09:33) Optimal HIIT conditions for improving body composition
(10:36) How vigorous exercise repairs dysfunctional mitochondria
(14:27) HIIT vs. zone 2 for mitochondrial biogenesis
(16:09) Evidence-based HIIT protocols
(17:46) Why "exercise snacks" are a crucial pre- and post-mealtime activity
(19:50) The mortality benefits of short exercise bursts
(23:08) Why late-night eating is detrimental
(27:37) Can high glucose levels accelerate brain atrophy?
(28:30) How circadian misalignment affects postprandial glucose
(29:46) Metabolic health benefits of time-restricted eating
(32:24) Why early eating is better for metabolic health
(34:48) Why losing sleep for 3 nights mimics type 2 diabetes
(36:58) Why less than 7 hours of sleep increases type 2 diabetes risk
(37:44) Why chronically high blood glucose damages cardiovascular health
(39:39) What 4 hours of sleep for 4 nights does to insulin signaling
(40:44) Why short sleep facilitates obesity
(42:03) The checklist for good sleep hygiene
(45:37) Can 1 hour of extra sleep help you lose weight?
(46:47) Cognitive behavioral therapy for insomnia (CBT-I)
(48:22) How HIIT improves metabolic health when sleep-restricted
(50:55) Can HIIT ameliorate the mortality risk from poor sleep?

Show notes are available by clicking here

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#095 What Microplastics Are Doing to Your Brain, Body, and Reproductive Systems Sep 19, 2024

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Every week, the average person ingests the equivalent weight of a credit card in plastic.* While certain preventive measures can significantly reduce your intake of these harmful substances, it’s crucial to acknowledge a more daunting concern: the bioaccumulation of microplastics in the brain, potentially at ten times the rate of other organs. Microplastics and their associated chemicals are alarmingly ubiquitous — they permeate breast milk, sperm, the hippocampus, the prefrontal cortex, the air we breathe, medications, the water supply, and our bloodstream, accumulating in most major organ systems. During this episode, we’ll explore the unsettling realities of microplastics and their associated chemicals, diving into how they infiltrate nearly every facet of our environment and body, and discuss actionable strategies to reduce exposure.

Timestamps:

(00:00) The extent of the problem
(02:12) Top sources of exposure
(04:00) Contamination of our water
(05:04) BPA, phthalates, & PFAS (forever chemicals)
(07:06) How heating plastic affects BPA exposure
(09:21) Our unfortunate habit of eating credit cards
(11:33) Microplastics in major organs
(14:05) Crossing the blood-brain barrier
(15:01) How microplastics affect a developing fetus
(15:55) The bloodstream is a highway for microplastics
(18:12) Endocrine and hormonal effects
(23:09) Consequences in pregnant women
(25:35) How phthalates affect reproductive health
(26:36) BPA's involvement in autism spectrum disorder
(29:58) Side effects of prenatal BPA exposure
(32:18) The brain may be a super-accumulator of plastic
(34:50) Human brain microplastic levels are rising
(36:06) Lost fertility in women
(38:07) Changes in sperm quality
(39:23) Microplastics in sperm
(40:59) Why the heart suffers
(42:51) Microplastics in arterial plaque
(43:56) How BPA affects blood pressure
(45:58) Risk of cancer
(50:31) Topo Chico sparkling water
(53:02) Reverse osmosis filtration
(54:56) Food-based strategies for limiting microplastics
(56:32) The "myth" of BPA-free plastics
(58:14) Is salt a source of microplastics?
(59:18) HEPA filters
(1:00:52) Choose your clothing wisely
(1:01:47) How to prevent release of microplastics (from laundry)
(1:02:32) Receipts and thermal paper
(1:04:17) Microplastic excretion and breakdown
(1:06:28) Sulforaphane for detoxifying
(1:08:38) Can dietary fiber increase microplastic excretion?
(1:10:15) Are plastic chemicals excreted through sweat?
(1:11:21) Do excretion strategies work for "forever chemicals"?

Show notes are available by clicking here

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* Some sources suggesting this figure may need to be revised downward as a result of some disagreement on the math used. However, in spite of this lack of consensus, the human and animal intake of microplastics is substantial and pervasive.

#094 Dr. Layne Norton on Building Muscle – Insights on Diet, Training, and Supplements Aug 22, 2024

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Dr. Layne Norton is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. We discuss why most people aren’t training too hard, when to go to failure, whether seed oils are “the” central cause of chronic disease, why having a slow metabolism isn’t a credible reason for being overweight (for most), and the sustaining power of good habits. We also get into controversies around the carnivore diet, diet sodas, artificial sweeteners, intermittent fasting, and much more.

Timestamps:

(00:00) Introduction
(04:48) Layne's coaching philosophy
(14:39) Why to start tracking calories (for at least 3 days)
(17:41) Why people lie to themselves about food intake
(23:06) The profound benefits of small exercise doses
(26:53) Why you should treat exercise like brushing your teeth
(30:11) Benefits of resistance training for older individuals
(33:51) Should you train to failure?
(47:07) Why hard training & consistency trump exercise selection
(56:46) Is lifting heavy necessary for building muscle?
(57:54) Barbell vs. hack squats for preventing falls
(1:00:10) Can lifting weights decrease low-back pain?
(1:01:43) Injury prevention when resistance training
(1:11:16) How exposure therapy can help you with injuries
(1:15:04) Why pain doesn't always indicate tissue injury
(1:18:17) Should you resistance train after a poor night of sleep?
(1:21:57) Why menopause can cause weight gain
(1:29:36) Why it's never too late to start lifting weights
(1:32:05) Resistance training tips for older individuals with joint pain
(1:36:18) Why total protein intake matters more than distribution
(1:44:19) Layne's daily protein distribution
(1:46:44) The shortcomings of nutrition studies
(1:54:06) Is consuming more than 1.6 g/kg of protein beneficial?
(1:55:33) Should you eat more protein in a calorie deficit?
(1:56:43) Protein intake for endurance athletes
(1:58:07) How much protein does Layne eat?
(1:59:11) Are seed oils a predominant cause of chronic disease?
(2:08:45) Does the carnivore diet increase heart disease risk?
(2:14:16) Are heated seed oils more inflammatory?
(2:20:33) Is there a "big food" industry conspiracy?
(2:26:17) Are sugar-sweetened beverages uniquely deleterious?
(2:30:17) Can diet soda help you lose weight?
(2:34:20) Microbiome & cancer risks of diet soda
(2:42:02) Is drinking 1 Diet Coke per day unhealthy?
(2:44:24) Why Layne rarely takes a strong position on early science
(2:49:04) Carnivore diet
(3:01:52) Time-restricted eating
(3:12:38) Layne's daily routine
(3:16:55) Layne's diet and supplements
(3:19:49) Creatine and hair loss
(3:22:49) Rhodiola rosea & ashwagandha
(3:25:54) Layne's tier 2 supplements

Show notes are available by clicking here

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#093 Dr. Luc van Loon: Optimizing Protein Intake & Distribution for Muscle Growth Jul 30, 2024

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Dr. Luc van Loon is a renowned figure in the realm of exercise science, particularly celebrated for his deep understanding of protein metabolism, resistance training, and the nuanced role of collagen supplements in sports nutrition. Our conversation is an in-depth discussion on optimal protein intake & distribution strategies for stimulating muscle protein synthesis with delightful detours into insightful discussion of un ique topics like the timing of cold-water immersion.

Timestamps:

(00:00) Introduction
(06:00) Why do we need protein?
(07:04) How the protein RDA (0.8 g/kg) was established
(11:34) Protein turnover in organs (brain, liver, etc.)
(14:54) How much protein do you really need?
(19:42) Recommended protein intake when dieting for weight loss
(20:59) How the body adapts to higher protein
(24:30) Anabolic resistance
(27:29) Protein requirements for overweight & obese individuals
(29:42) Gaining strength vs. muscle mass
(34:04) Optimal protein distribution
(37:49) 20g vs. 100g protein post-workout (Luc van Loon study)
(40:45) Can evening protein consumption stimulate muscle protein synthesis overnight?
(45:29) How does time-restricted feeding affect muscle protein synthesis?
(51:51) Protein before vs. after exercising
(53:41) How does spreading out protein intake affect hypertrophy?
(56:39) Protein shakes vs. animal protein
(59:42) Protein supplementation for weight loss & recomposition
(1:00:58) Casein vs. whey protein for stimulating muscle protein synthesis
(1:03:53) Factors that influence protein's anabolic potential
(1:04:58) Raw eggs vs. cooked — what's better for hypertrophy?
(1:08:51) Plant vs. animal protein
(1:11:52) Plant-based protein powder
(1:16:31) Whey protein isolate vs. concentrate
(1:17:20) How resistance training changes the leucine threshold
(1:20:31) Do high-protein diets cause atherosclerosis?
(1:28:29) How muscle adapts to repeated bouts of resistance training
(1:31:09) Optimal resistance training frequency
(1:33:06) Advice for elderly who want to start resistance training
(1:35:33) Hormonal changes & resistance training
(1:40:53) Does cold water immersion blunt muscle protein synthesis?
(1:50:03) Does collagen increase connective protein synthesis in muscle?
(1:57:45) Signaling roles of collagen peptides
(2:00:15) How hydrolyzed collagen powder affects pain perception
(2:01:37) Benefits of smaller peptides in hydrolyzed collagen
(2:03:41) Collagen's impact on skin health
(2:07:30) Amino acids from hydrolyzed collagen powder
(2:12:14) Luc's exercise routine & diet

Show notes are available by clicking here

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#092 The Truth About Alcohol: Risks, Benefits, and Everything In-Between | Dr. Rhonda Patrick Jul 01, 2024

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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 provide you with the information you need to make an informed decision about alcohol use.

Timestamps

(00:00) Introduction
(08:03) What does it mean to "have a drink"?
(09:39) Drinking frequency definitions
(12:39) How alcohol is metabolized
(18:25) Can alcoholism be inherited?
(19:41) How food affects alcohol metabolism
(21:40) Does age affect alcohol metabolism?
(22:29) How alcohol affects nutrient absorption
(27:04) How alcohol affects gut health
(28:57) Alcohol elevates circulating LPS levels
(31:51) Gut health & alcohol use disorders
(36:30) Sick quitter & healthy user biases
(39:38) How alcohol impacts the brain
(43:34) Alcohol's effects on anxiety
(49:56) Alcohol facilitates thiamine deficiency
(51:39) Alcohol promotes brain inflammation
(52:56) Dementia & Alzheimer's disease risk
(1:06:50) Is resveratrol in red wine beneficial?
(1:11:28) How alcohol impacts sleep
(1:19:47) Mitigating alcohol's impact on sleep
(1:22:13) Hangover symptoms & causes
(1:26:33) How congeners affect hangover severity
(1:27:58) Treating hangovers with fruit
(1:30:40) Zinc, vitamin B3, & hangovers
(1:31:41) Managing hangovers with NSAIDs
(1:32:22) "Hair of the dog” for hangovers
(1:32:40) Liposomal glutathione, NAC, & hangovers
(1:35:56) Does ZBiotics prevent hangovers?
(1:38:18) Dihydromyricetin (DHM) for hangovers
(1:39:15) Exercise & sauna for treating hangovers
(1:40:21) Alcohol's effect on mortality risk
(1:44:28) Alcohol consumption in Blue Zones
(1:49:07) Does alcohol increase cancer risk?
(2:00:43) Can quitting alcohol lower cancer risk?
(2:09:46) Alcohol & cardiovascular disease (CVD)
(2:23:24) Alcohol and type 2 diabetes risk
(2:28:28) Alcohol's impact on your waistline
(2:31:33) Why alcohol facilitates weight gain
(2:34:06) How alcohol impacts reproductive health
(2:44:31) Preconception alcohol risks
(2:47:12) How alcohol affects testosterone in men
(2:48:55) Pre-pregnancy alcohol consumption risks
(2:53:17) Is red wine the healthiest option?
(2:57:47) Alcohol & post-exercise recovery
(3:01:34) Does alcohol "blunt your gains"?
(3:04:11) The BEER-HIIT study
(3:05:03) Can exercise lessen alcohol cravings?
(3:12:57) Alcohol damage control tactics

Show notes are available by clicking here

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#091 Andrew Huberman, PhD: How to Improve Motivation & Focus By Leveraging Dopamine Jun 12, 2024

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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.

Timestamps

(00:00) Introduction
(07:58) Dopamine's Neuromodulatory Role
(09:50) Motivation vs. Reward
(14:56) Dopamine as a "Wave Pool"
(20:19) Minimizing Smartphone Dopamine Effects
(23:53) Dangers of Effortless Dopamine Peaks
(27:13) Signs of High Motivation
(29:20) Dopamine Reward Prediction Error
(38:21) Warm-Up Period for Focus and Motivation
(42:37) Rewarding Effort
(53:12) Fostering Tenacity in Kids
(55:26) Visualizing Negative Outcomes
(58:12) Overcoming Procrastination
(1:04:12) Exercise's Impact on Dopamine
(1:08:56) Cold Exposure vs. Drugs
(1:10:50) Exercise Entrainment Effect
(1:14:45) Dangers of Relying on Stimulants
(1:22:13) Cold exposure
(1:30:56) Limiting Workout Intensity
(1:36:29) Anterior Midcingulate Cortex
(1:38:52) Transcranial Magnetic Stimulation
(1:44:49) NSDR
(1:59:36) Healthy Social Media Use
(2:17:33) Circadian Rhythms and Solar Light
(2:27:31) Limiting Late-Night Light Effects
(2:30:30) Spiking Morning Cortisol
(2:33:54) Long Distance Viewing vs. Screens
(2:40:27) Limiting Alcohol Intake
(2:54:08) ADHD
(3:03:30) Replacing ADHD Drugs with Behaviors
(3:05:21) Andrew's Weekly Workout Routine
(3:11:04) Andrew's Diet & Supplement Routine
(3:15:21) Andrew's Experimentation with Peptides
(3:20:31) Processing Negative Feedback

Show notes are available by clicking here

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#090 How Exercise Prevents & Reverses Heart Aging | Benjamin Levine, M.D. May 28, 2024

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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 that's exercise, elite athleticism, or hospital bedrest. Or even highly exotic conditions, like prolonged exposure to microgravity. He is the founding director of the Institute for Exercise and Environmental Medicine at UT Southwestern in Dallas.

Timestamps

(00:00) Introduction
(06:21) Bed rest vs. aging
(11:40) Does exercise protect against long COVID?
(17:14) How 12 weeks of bed rest affects heart size
(18:42) Why a brand-new rubber band mimics a lifetime of endurance training
(22:14) The exercise dose that preserves youthful cardiovascular structure
(24:22) The exercise regimen that reversed 20 years of heart aging
(28:05) What it takes to reverse vascular age by 15 years
(33:29) Benefits of starting an exercise regimen in your 70s
(39:17) Risks of high-intensity exercise
(42:42) Balancing high-intensity & moderate-intensity training
(47:39) Training for health vs. training for performance
(49:58) Make exercise a part of your personal hygiene
(51:01) Why does VO2 max correlate with longevity?
(58:29) The 2018 JAMA study on cardiorespiratory fitness & mortality
(1:04:06) How does change in fitness over time affect mortality?
(1:06:19) Why exercise non-responders should consider "increasing the dose"
(1:10:08) The 2 limiting factors for improving VO2 max in competitive athletes
(1:17:20) Heart adaptations in purely strength-trained vs. endurance athletes
(1:23:09) Why pure strength-trainers should incorporate endurance training
(1:26:53) How strength training affects blood pressure
(1:31:27) How exercise influences cardiac output in mitochondrial myopathy patients
(1:33:25) Does CrossFit count as endurance training?
(1:35:50) What's the best exercise for improving blood pressure?
(1:40:57) Lifestyle strategies for treating hypertension
(1:43:26) Why recovery is key to reaping the benefits of a training stimulus
(1:47:22) The best indicator of being overtrained
(1:54:46) Why HRV is a poor indicator of recovery
(2:00:02) Why do men tend to be faster runners than women?
(2:03:34) Can women achieve similar aerobic exercise benefits doing 2x less than men?
(2:05:06) Are there cardiovascular benefits of HRT in women?
(2:08:45) Exercise volume vs. coronary plaque calcification
(2:15:35) How exercise duration & intensity affect coronary calcium levels
(2:18:48) Why high exercise duration & intensity increases risk of Afib
(2:26:00) Why you shouldn't become an endurance athlete to "live longer"

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Show notes are available by clicking here

#089 Why Exercise Intensity Matters for Longevity | CrossFit for Health 2024 Apr 08, 2024

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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 great starting point
(05:07) The simple math of 45 days of life extension (per 1 mL/kg/min VO2max)
(06:12) Why poor cardiovascular fitness is nearly as bad as a chronic disease
(06:52) Why zone 2 training may not improve VO2 max
(08:08) Protocols for improving VO2 max quickly
(09:10) How to estimate VO2 max in 12 minutes;
(10:07) Reversing 20 years of heart aging
(12:41) Blood pressure benefits of vigorous exercise
(13:29) The BDNF brain benefits of high-intensity exercise
(14:05) The signaling role of lactate production by muscle
(16:13) How training effortfully improves focus & attention
(17:23) Anti-cancer effects of vigorous exercise
(18:11) Why shear stress kills circulating tumor cells
(19:00) What if you exercise in short bursts all day long?
(20:06) Why "exercise snacks" are a crucial pre- and post-mealtime activity
(20:49) The best ways to improve mitochondrial biogenesis
(21:47) The mortality benefits of breaking up sedentary time
(26:17) Why the protein RDA is too low
(29:07) Does omega-3 reduce muscle atrophy?
(30:41) Why we should lift for aging and to prevent the 8% per decade decline of muscle
(32:03) Is lifting heavy necessary for gaining muscle?
(33:06) What the sauna has in common with exercise
(34:45) Does the sauna enhance the benefits of exercise?
(36:44) How heat shock proteins prevent plaque aggregation & slow muscle atrophy
(38:23) Can sauna after resistance training boost hypertrophy?
(39:06) Optimal sauna parameters
(39:59) Comparing traditional saunas to infrared
(40:59) Hot baths vs. saunas
(42:19) Is EPA or DHA responsible for omega-3's effects on disuse atrophy?
(43:53) Are endurance athletes at risk for cardiovascular injury?
(44:57) What mechanisms are responsible for sauna's benefits?
(47:08) Is a sauna temperature above 200 F too hot?
(49:31) My recommended sauna temperature & duration

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Show notes are available by clicking here

#088 The Science of Optimizing Sleep - Special Preview Mar 26, 2024

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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 challenging, especially in our modern world, but we can take steps to overcome those challenges. In this Aliquot, we present a mashup of our best resources on sleep, featuring insights from Dr. Matthew Walker, Dr. Satchin Panda, and me. In this preview, we discuss:

(00:02:13) How exercise timing affects deep sleep
(00:08:03) Do saunas and hot baths increase sleep-enhancing hormones?
(00:12:33) Can learning and meditation boost deep sleep?
(00:14:10) Do scented oils, like lavender, impact sleep?
(00:14:47) The insulin-tryptophan-melatonin connection
(00:19:20) Why carb-heavy meals make us sleepy

In the full episode available only for Premium Members, we also discuss:

Can calming music, akin to lullabies, curb pre-sleep ruminations?
The effect of air quality on sleep
The effect of low-level noise on sleep fragmentation
Whether or not time in nature transforms sleep quality
Could melatonin supplementation increase REM sleep — at the cost of decrease deep sleep?
How my sauna and hot tub routine preps me for sleep
Is there evidence white noise helps sleep and can calming music curb pre-sleep ruminations?
The differential impact of morning vs. evening light in slow wave sleep
Can adjusting our body's thermal cues unlock deeper sleep? (increase deep sleep)
Improving sleep with science-backed heat therapy protocols and how my sauna and hot tub routine preps me for sleep
The four pillars of sleep
How much sleep is enough? (from newborns to older adults)
The surprising lifestyle factors that synergize to maintain glymphatic clearance in aging brains (sleep, exercise, and omega-3s)
Are modern lifestyles and "social jetlag" turning us into shift workers?
Building resilience against circadian disruptions
Five immediate steps to enhance sleep quality tonight
How long caffeine stays in the system
The effect of alcohol and marijuana on sleep, particularly REM sleep

#087 The Science of Magnesium and Its Role in Aging and Disease | Dr. Rhonda Patrick Mar 19, 2024

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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 of magnesium and discuss why increasing your magnesium intake might be key to achieving optimal health.

In this episode, I discuss:

(00:00) Introduction
(04:27) Why the effects of magnesium are far-reaching
(06:47) Why athletes need at least 10-20% more magnesium than the RDA
(10:54) Why magnesium deficiency & insufficiency are common
(12:19) How to determine if you're getting enough magnesium
(15:14) Magnesium supplements
(18:17) Is magnesium threonate better at crossing the blood-brain barrier?
(25:08) Why magnesium threonate shouldn't count toward your RDA goal
(26:04) What magnesium supplement do I take?
(26:36) The effect of stress on magnesium balance
(30:15) Why the energy demands of workouts affect magnesium balance
(32:56) Does magnesium supplementation improve sleep?
(34:04) Why trials in the field of nutrition are often misleading
(37:26) Does higher magnesium intake improve cognition?
(39:07) Does magnesium have a role in preventing Alzheimer's disease?
(42:09) The effect of creatine on the brain (and its relationship to magnesium)
(42:42) Why magnesium may prevent excitotoxicity in the brain
(43:32) Magnesium's potential for managing migraines
(46:41) The role of magnesium in aging
(47:39) Why magnesium deficiency impairs DNA repair
(49:13) Magnesium's role in cancer prevention
(51:14) Why magnesium is intertwined in genomic stability
(54:04) Why we shouldn't disregard observational data in nutrition
(54:52) How magnesium intake affects mortality risk and cancer
(57:49) Magnesium in osteoporosis prevention
(59:21) Why magnesium intake in early life affects bone accretion
(1:01:06) The effect of magnesium on vitamin D metabolism
(1:06:36) Does magnesium treat high blood pressure?
(1:10:12) Does magnesium help manage muscle cramps?
(1:12:41) Is transdermal absorption of magnesium effective?

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#086 How Micronutrients & Exercise Ameliorate Aging | Dr. Rhonda Patrick Mar 06, 2024

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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 demands, offer significant longevity benefits.

In this episode, I discuss:

(00:00) Introduction
(04:48) The importance of vitamin D
(09:08) How vitamin D deficiency affects all-cause mortality risk
(12:34) Optimal vitamin D levels & supplementation
(14:20) Why magnesium deficiency impairs DNA damage repair
(18:00) Dangers of inadequate omega-3 intake
(20:17) The correct omega-3 index level
(24:42) How to correct vitamin D, omega-3, & magnesium inadequacies
(26:27) Vigorous exercise is the best longevity drug
(28:00) How increasing VO2 max affects life expectancy
(32:46) Protocols for increasing VO2 max
(35:37) How to measure VO2 max
(36:44) What it takes to reverse 20 years of heart aging
(39:41) Blood pressure benefits of vigorous exercise
(40:58) The BDNF brain benefits of vigorous exercise
(44:08) How vigorous intensity exercise improves focus & attention
(45:21) Exercise protocols for maximizing BDNF
(46:23) Anti-cancer effects of vigorous exercise
(48:40) The benefits of exercise snacks

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#085 Dr. Peter Attia on Mastering Longevity – Insights on Cancer Prevention, Heart Disease, and Aging Dec 27, 2023

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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 and vitality.

In this episode, we discuss:

(00:00) Introduction
(07:36) Defining cardiovascular disease
(09:43) Coronary plaque and fatality risk
(13:34) How ApoB predicts heart disease
(21:34) Factors elevating ApoB
(27:23) Does high ApoB cause cardiovascular disease
(37:01) ApoB thresholds for ASCVD prevention
(40:27) Dietary factors raising ApoB
(49:33) Genetics of ApoB and LDL
(53:24) Does low LDL increase cancer?
(56:19) Cholesterol-lowering drugs
(59:59) Statins, uses, and side effects
(1:03:12) Are statins toxic to mitochondria?
(1:09:56) Ubiquinol for statin-induced muscle soreness
(1:11:09) How to train in zone 2
(1:17:09) Statins and neurodegenerative disease risk
(1:21:54) Cholesterol synthesis in the brain (desmosterol role)
(1:25:58) Statin alternatives
(1:36:49) Berberine for CVD Risk Reduction?
(1:39:36) Muscle as a glucose sink
(1:51:38) Hemoglobin A1C Levels and Mortality Data
(1:55:35) 80/20 Zone 2/VO2 Max Training Protocol
(2:02:12) Insights from VO2 max testing data
(2:12:17) How obesity increases cancer risk
(2:15:03) Cancer screening
(2:40:32) Menopause – hormonal shifts and health effects
(2:45:13) Hormone replacement therapy (HRT)
(2:58:57) Perimenopause diagnosis with hormone levels
(3:02:04) HRT's impact on dementia, cancer, and heart disease risk
(3:07:42) Vitamin D
(3:16:24) Testosterone replacement for women's sexual function
(3:18:47) HRT safety 10 years post-menopause
(3:23:05) Testosterone & TRT
(3:32:33) Blood pressure
(3:45:30) Peter's longevity optimization routines

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#084 The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick Dec 05, 2023

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 of "exercise snacks," and how to incorporate vigorous-intensity exercise into everyday life.

In this episode, I discuss:

(00:00) Introduction

(04:34) What differentiates "vigorous" from "zone 2" training

(08:34) Ties between VO2 max & life expectancy

(11:55) Why zone 2 training doesn't guarantee VO2 max improvements

(14:17) How to balance zone 2 training & vigorous-intensity workouts

(16:17) Why the Norwegian 4x4 protocol may improve your VO2 max

(19:35) Evidence-based methods to estimate VO2 max outside a lab.

(22:33) What it takes to reverse 20 years of heart aging: a two-year protocol

(28:24) HIIT and type 2 diabetes – how vigorous exercise can reduce risk.

(29:38) The mitochondria argument: HIIT vs. Zone 2 – which intensity is better?

(32:09) Rethinking the 80-20 rule for everyday exercisers (less zone 2, more effort)

(35:18) The role of high-intensity workouts in enhancing mitophagy

(38:03) Why lactate accumulation from higher training intensity benefits the brain

(40:28) Why the "glucose sparing" effect of lactate benefits brain injury and aging

(43:26) The unique BDNF benefits of high-intensity exercise: the lactate advantage

(44:42) The angiogenic effects of VEGF on the blood-brain barrier (in response to lactate)

(46:58) The greater the exercise intensity, the greater the myokine release

(49:48) How physical activity affects death risk in breast & colorectal cancer survivors

(50:56) How vigorous aerobic exercise kills circulating tumor cells

(52:36) Why exercise reduces depression and neurotoxicity (kynurenine mechanism)

(54:13) The surprising power of "exercise snacks" against mortality

(1:01:36) Download "The Cognitive Enhancement Blueprint" at bdnfprotocols.com

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#083 How Vitamin D, Omega-3s, & Exercise May Increase Longevity | Dr. Rhonda Patrick Nov 10, 2023

This 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 age-related disease
(14:52) How genetic SNPs can affect vitamin D deficiency risk
(20:09) Low omega-3 intake from seafood is a top-6 preventable cause of death
(22:22) Why ALA's conversion into EPA & DHA is inefficient
(25:15) Omega-3 index: Optimal levels & ties to increased life expectancy
(28:27) How omega-3s reduce inflammation, a key driver of aging
(30:39) Omega-3s protect against muscle disuse atrophy
(31:38) Why avoiding fish during pregnancy is a huge mistake
(34:02) Omega-3s are a low-hanging fruit for improving cardiovascular & brain health
(35:46) What to look for when choosing an omega-3 supplement
(39:57) Hormesis: Why intermittent stressors are beneficial
(46:14) How to choose an exercise regimen
(47:09) “Exercise snacks” reduce all-cause & cancer-related mortality
(49:24) Brain benefits of lactate from vigorous exercise
(52:23) How blood flow generated from aerobic exercise kills circulating tumor cells
(54:30) Rhonda's workout regimen
(55:38) HIIT ameliorates adverse effects of sleep deprivation
(58:32) Exercise is the best longevity "drug"

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#082 The Science of Vigorous Exercise — Should We Train Hard or Train Long? | Martin Gibala, Ph.D. Sep 19, 2023

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 rate and VO2 max
(30:31) How the heart adapts to HIIT to increase VO2 max
(35:47) Why vigorous exercise accelerates mitochondrial adaptation
(40:06) Enhancing fat oxidation and mitochondrial growth with vigorous exercise
(44:22) How intensive exercise boosts fat breakdown
(45:56) Is high-intensity exercise better for autophagy than fasting?
(55:15) Exercise snacks
(57:55) Why 'choosing the stairs' reduces early death (VILPA study)
(1:00:39) Protocol for VO2 max
(1:05:50) The effect of HIIT on muscle fiber types
(1:10:18) How aging effects muscle fibers
(1:14:09) Does high-intensity training produce an "afterburn effect?"
(1:16:13) Why vigorous workouts are better for BDNF and cognition
(1:23:15) Anti-metastatic cancer effects
(1:50:23) Wingate training vs. reHIIT — a comparison of protocols
(1:55:38) Perceived exertion vs. HRmax
(1:59:23) Interval walking for people with type 2 diabetes
(2:01:06) Contraindications of HIIT
(2:05:06) Why preconditioning reduces risks from exercise
(2:10:44) Can resistance training be a type of aerobic exercise?
(2:16:24) Does cardio and strength training interfere with each other?
(2:18:45) How many minutes per week of high-intensity training?
(2:26:58) Are there sex differences and misconceptions in high-intensity training, for women?
(2:27:42) Should post-menopausal women do H.I.I.T.?
(2:27:47) Does intense exercise raise cortisol?
(2:34:16) Bone density and osteoarthritis
(2:36:40) Atrial fibrillation risk
(2:39:20) Hypoxic training and blood flow restriction
(2:40:45) Tips for training with joint issues

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#081 The Anabolic Potential of Omega-3 Fatty Acids | Chris McGlory, PhD Jul 03, 2023

Dr. 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 atrophy may actually be deadly
(24:58) Does high-dose omega-3 hold the key to fighting atrophy? (5g/day)
(28:35) Does omega-3 help muscle respond more optimally to low protein?
(41:37) Why omega-3 must be preloaded for 4 to 6 weeks
(44:20) Why omega-3 trials have conflicting results
(50:16) Does omega-3 enhance strength?
(52:42) Sex differences in gaining mass and strength
(54:46) Improvements in gait speed and balance (muscle performance / physical performance battery)
(55:49) How to act on mixed evidence — and should we?
(58:17) Why omega-3 may reduce frailty in old age
(1:01:59) Why the anabolic mechanisms are counterintuitive (going beyond the canonical anti-inflammatory role of omega-3)
(1:07:42) Do omega-3s boost tired, dysfunctional mitochondria?
(1:15:16) Why we need an "omega-3 index" for muscle
(1:18:52) Why the inflammation from cancer wastes muscle
(1:20:38) Does omega-3 reduce atrophy from cancer cachexia?

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#080 How Heat Therapy Improves Slow Wave Sleep May 30, 2023

Heat 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 of overlapping sleep regulation and heat loss processes. This involves warm-sensing preoptic area neurons in the preoptic area of the hypothalamus, a region known to play a crucial role in sleep regulation.
The intricate, bidirectional relationship between growth hormone (GH) and slow-wave sleep (SWS). With the majority of daily GH secretion occurring during the initial phase of SWS, stimulants of SWS, such as heat exposure, can result in enhanced GH secretion, establishing a strong connection between GH and sleep regulation.
The varying influence of heat on growth hormone, ranging from doubling after two 20-minute sauna sessions at 80°C, to increasing its circulation up to 16-fold after two one-hour sauna sessions at 80°C.

These findings highlight the potential for heat therapy and exercise with a high rate of energy expenditure to modulate slow wave sleep through the interconnected nature of thermoregulation, immunity, exercise, and hormones. By understanding and harnessing these links, individuals can potentially enhance their sleep quality and overall health and well-being.

In this episode, I discuss:

(00:00) - Introduction
(01:06) - Increasing pre-sleep tiredness
(02:06) - Effects of exercise
(04:09) - How the immune system regulates sleep
(05:07) - What heat and exercise have in common
(06:39) - Hormonal effects of heat
(06:59) - Growth hormone
(09:26) - Prolactin and sleep onset
(10:39) - Effect of sexual activity
(12:08) - Overlap in the brain (thermoregulation vs. sleep)
(12:46) - Heat protocols and tactics

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#079 Blood-Brain Barrier Dysfunction in Alzheimer’s Disease and Dementia | Axel Montagne, Ph.D. Feb 28, 2023

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 choose to preserve it) as a critical common thread in dementia and neurodegeneration.

In this episode, we discuss:

(00:00) Introduction to Dr. Axel Montagne
(11:44) What dementias have in common
(12:42) The importance of preserving small blood vessels (in the brain)
(13:38) Changes in the blood-brain barrier in aging that cause "leaking"
(15:11) Predicting cognitive decline early with biomarkers – an opportunity for intervention?
(16:32) Why targeting amyloid isn’t enough
(18:54) The impact of the APOE4 genotype on brain vasculature
(24:19) The cause of white matter damage in the brain
(33:47) Why the loss of omega-3 transport affects pericytes
(35:25) The role of exercise in prevention of blood-brain barrier dysfunction
(35:45) Why high heart rates during exercise preserve brain function
(36:49) The role of exercise in preserving vision health
(40:17) Why leaky vessels damage myelin and the brain
(45:31) Can you have more than one type of dementia?
(47:54) Does the breakdown of the blood-brain barrier cause “type 3 diabetes"?
(54:03) Why omega-3 may prevent detachment of pericytes
(1:14:35) Why a hepatitis drug restored cognition in APOE4 mice
(1:19:39) Why blood-brain barrier disruption results in the accumulation of amyloid-beta
(1:25:14) Why lifetime hypertension increases dementia risk
(1:37:13) Effects of obesity on blood-brain barrier leakage

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#078 Resistance training for time efficiency, body composition, and maximum hypertrophy | Brad Schoenfeld, Ph.D. Dec 06, 2022

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 composition
(27:22) Protein requirements
(29:19) How to calculate protein needs
(36:54) Protein per meal - what's the right amount?
(38:18) Does time-restricted eating undermine hypertrophy?
(43:19) Anabolic window: myths vs. reality
(46:15) Total daily protein intake
(54:49) Why aging affects muscle power (loss of type II fibers)
(57:52) Power training vs. strength
(59:20) Benefits of explosive power training (fall prevention)
(1:03:18) How to power train with plyometrics
(1:03:58) Training to failure (is it important?)
(1:09:59) Rest in between sets (is it needed?)
(1:11:12) Number of sets per week
(1:22:31) Tips for recovery
(1:33:41) Should you get sore from exercise?
(1:36:47) What can you do for soreness? (without blunting hypertrophy)
(1:40:16) Does aerobic exercise undermine resistance training?
(1:44:46) Resistance training for endurance athletes
(1:46:33) Can stretching increase muscle growth?
(1:51:06) Is yoga a type of resistance training?
(1:53:37) Blood-flow restriction training
(1:58:37) What is Brad's routine?

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#077 Rewriting genomes to eradicate disease and aging | Dr. George Church Aug 24, 2022

George 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-extinction and reinstating lost traits and genes
(27:06) The Vertebrate Genomes Project
(29:47) AlphaFold and other AI tools
(41:27) CRISPR vs. Base Editing (emerging tools of genetic engineering)
(49:40) Why multiplex editing will change the world
(52:18) Molecular flight recorder
(53:31) Preventing viral spillover and enhancing livestock
(57:40) PCSK9 gene therapy for cholesterol
(1:00:30) Is aging an evolved program?
(1:05:21) Treating aging with a combination gene treatment
(1:09:04) Does animal research help us understand human aging?
(1:11:40) Human organoids as a model and therapeutic
(1:13:34) Could engineered transplant organs become better than the originals?
(1:16:17) Embryo editing controversy
(1:28:41) Gene editing for space travel
(1:30:40) Can synthetic biology alleviate poverty?
(1:34:07) Is in vitro fertilization and embryo selection practically similar to editing?
(1:39:12) The occasional cost of brilliance
(1:45:45) Eradicating disease with Gene Drive
(1:48:55) Technologies to solve Lyme disease
(1:51:57) Dr. Church's experience with narcolepsy as a bridge to creative insights
(2:00:42) Why George encoded his book in DNA

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#076 Building Muscle with Resistance Exercise and Reassessing Protein Intake | Stuart Phillips, PhD Jun 29, 2022

Stuart 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 athletes)
(19:29) Why older adults need more protein
(24:52) Caloric restriction vs. higher protein for aging
(28:04) What is a catabolic crisis?
(29:40) Effects of space flight on muscle
(36:16) Practical tips for protein intake
(39:34) Protein timing and the anabolic window
(41:27) Most important factors for hypertrophy
(43:57) Should we supplement leucine?
(45:46) Does plant protein support hypertrophy?
(56:30) Causes of anabolic resistance
(58:22) What types of exercise and how much?
(01:06:56) Protein and rest as tools for recovery
(01:08:14) Mechanisms of muscle protein synthesis and breakdown
(01:08:31) Does rapamycin inhibit hypertrophy?
(01:13:07) What is Dr. Phillips doing to age well?
(01:15:25) Hormonal responses to exercise
(01:17:09) Sex differences in hypertrophy
(01:19:38) Effect of menopause on muscle
(01:20:03) Do testosterone boosters work?
(01:21:56) Does growth hormone improve muscle?
(01:26:30) Androgen replacement therapy (benefits vs. drawbacks)
(01:31:17) Mental health benefits of exercise
(01:31:54) Anti-catabolic effects of heat
(01:38:19) Molecular causes of sarcopenia
(01:42:35) Anti-catabolic effects of omega-3
(01:48:57) Brain and muscle effects of creatine

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#075 Intestinal Permeability: the Bacterial link to Aging, Brain Barrier Dysfunction & Metabolic Disorder May 31, 2022

The 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 bacterial products play in aging, inflammation, and chronic disease.

In this episode, we discuss:

(00:00) Introduction
(08:12) Atherosclerosis
(13:49) Brain
(16:07) Circulating LPS and behavior
(19:05) Toll-like receptors and inflammation
(24:00) Factors that affect intestinal permeability
(30:10) Alcohol
(32:07) Gluten
(35:21) Butyrate and dietary fiber
(37:48) Dietary fat
(42:21) Biomarkers of intestinal permeability
(43:11) Omega-3 fatty acids
(50:02) Q&A

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#074 Dr. Dominic D'Agostino on Developing a Well-Designed Ketogenic Diet and Harnessing Its Benefits Apr 28, 2022

Dr. 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 concentration of ketones (Dom's pick)
(01:13:31) Exercise performance and anti-catabolic effects
(01:34:37) Brain and Memory
(01:42:39) Intermittent Fasting
(01:51:43) Neurodegenerative Diseases
(01:58:05) Migraines
(02:04:17) Autoimmune diseases
(02:06:15) Cancer
(02:22:03) Carnivore diet
(02:28:22) Dom's lifestyle habits
(02:31:46) Measuring ketones

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#073 Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram Apr 13, 2022

This 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 having me for his interview.

In this episode, we'll discuss:

(00:00) Introduction
(02:46) Summary of sauna benefits
(10:47) Heat as an aerobic exercise mimetic
(14:45) Effects of heat acclimation on endurance
(17:37) Why heat shock proteins may protect against dementia
(23:20) The stress-relieving effects of sauna use (personal anecdote)
(27:43) Investigating sauna for depression
(30:32) Brain-derived neurotrophic factor (BDNF) and endorphins response
(34:51) Cellular repair mechanisms elicited by sauna use
(40:05) Prevention of muscle atrophy
(42:45) Detoxification of heavy metals
(44:50) Heart rate variability, a measure of stress resilience
(46:40) The synergy of sauna use and exercise
(52:13) Cross-cultural and historical prevalence of heat therapy
(56:12) Infrared sauna vs. traditional saunas
(58:31) Rhonda's personal sauna protocol: duration, temperature, humidity, and frequency
(01:03:22) How jacuzzi, hot baths, and hot showers compare to sauna use
(01:06:19) Hydration, cold therapy, and sauna safety
(01:11:18) Who should not use saunas?
(01:15:21) Does sauna use increase blood sugar levels?
(01:17:16) Limitations of current sauna research and hopes for future research

MedCram is a YouTube channel created by Kyle Allred, PA-C and Roger Sehuelt, MD, master educators of health and medical science. Their videos cover important topics such as immunity, metabolism, and vitamin D in an authoritative, but approachable way. Visit the MedCram YouTube channel for more efficient, engaging, fun, and lasting way to learn and review medical topics.

Watch this episode on MedCram

If you’re interested in learning more, you can read the full show notes

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#072 Morgan Levine, PhD, on PhenoAge and the Epigenetics of Age Acceleration — can we change the pace? Apr 12, 2022

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 and I discuss:

(00:00) Introduction to Dr. Morgan Levine
(01:19) What is aging and why does it matter to scientists?
(04:45) Hallmarks of aging
(08:59) The advantage of epigenetic clocks in research
(19:05) Epigenetic age acceleration
(36:40) Are epigenetic changes in aging a cause or consequence?
(42:15) Reversing epigenetic age with interrupted reprogramming techniques
(49:27) Therapeutic plasma exchange in aging and pro-aging factors in blood
(56:01) Lifestyle factors that accelerate epigenetic age
(01:03:23) Reliability of consumer epigenetic aging tests
(01:06:12) Construct validity of epigenetic clocks
(01:12:06) Thoughts on most exciting research in aging field
(01:13:44) Dr. Levine's lifestyle habits

Get the show notes

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#071 Peter Diamandis, MD, and Tony Robbins on strategies that promote longevity now – and in the very near future Mar 09, 2022

Dr. 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 longer, healthier, more fulfilling lives – in the very near future. In this episode, Tony Robbins, Peter Diamandis and I discuss…

(00:00) Introduction
(07:09) How Tony Robbins and Peter Diamandis met
(18:08) Tony and Peter discuss their lifestyle habits
(29:32) GRAIL cancer screening blood test
(30:16) Cleerly AI-driven coronary CT scan
(36:13) The role of DNA damage in aging
(37:25) Epigenetics, NAD+, and sirtuins
(44:33) Interrupted cellular reprogramming
(52:15) Longevity escape velocity
(57:50) What do we do after longevity is "solved?"
(01:04:19) Space travel, gene therapy, and organogenesis
(01:21:48) Promises and challenges of future technologies
(01:26:10) How mRNA vaccine technology may impact aging

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#070 Dr. Eran Elinav on Microbiome Insights into Personalized Response to Diet, Obesity, and Leaky Gut Feb 08, 2022

Eran 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 children
(35:16) Triglycerides and cholesterol
(38:58) Saturated fat
(40:25) Effect of artificial sweeteners on the microbiome
(56:10) What causes recurrent obesity
(58:17) Impact of caloric restriction
(59:26) Intestinal permeability (gut leakiness)
(01:19:54) Bacteriophage therapy and precision probiotics
(01:34:44) Bacterial role in TMAO risk
(01:40:33) Weight gain from smoking cessation
(01:41:53) Tips for diet personalization

Get the show notes

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#069 COVID Vaccine Myths, Questions, and Rumors with Rhonda Patrick and Roger Seheult Sep 17, 2021

In 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 Associate Clinical Professor at the University of California, Riverside School of Medicine and an Assistant Clinical Professor at the School of Medicine and Allied Health at Loma Linda University. He is quadruple-board certified in Internal Medicine, Pulmonary Diseases, Critical Care Medicine and Sleep Medicine through the American Board of Internal Medicine.

In this episode, we discuss:

(00:00) Introduction
(06:58) Vaccination in the young and healthy
(12:25) Risk of myocarditis from COVID-19 is greater than for vaccination
(16:18) Long-haul COVID is often preceded by mild infection
(25:36) The spike protein generated from vaccination is not the same as the viral one
(34:16) Biodistribution of vaccine particles
(41:17) COVID-19 Vaccine Adverse Event Reporting System (VAERS)
(01:06:55) Antibody-dependent enhancement isn't a concern for the SARS-CoV-2 vaccine
(01:14:54) Do the COVID-19 vaccines damage human fertility?
(01:19:51) Can mRNA vaccines alter human DNA?
(01:28:10) Current ivermectin evidence
(01:47:40) Delta-variant and breakthrough infections
(02:01:42) Viral evolution (virulence vs. immune escape)
(02:10:45) T-cell immunity vs. antibody immunity

Watch the annotated video

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#068 Dr. Bill Harris on the Omega-3 Index: Increasing Omega-3 to Promote Longevity & Transform Health Sep 10, 2021

Dr. 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 and I discuss…

(00:00) Introduction
(06:36) Early studies on omega-3s, dietary fats, and cholesterol
(14:44) Omega-3s may normalize bleeding times
(20:33) Plant-based omega-3s are not equivalent in power to marine omega-3s
(25:23) Genetic engineering of plants is needed for sustainable omega-3s in the future
(27:18) The omega-3 index reveals individual variations in omega-3 needs
(32:13) Red blood cell concentration of omega-3s better reflect long-term omega-3 status
(36:41) Genetic variants influence omega-3 dietary needs
(54:20) The omega-3 index may predict life expectancy
(01:05:03) How metabolites of omega-3 reduce and resolve inflammation
(01:17:11) High omega-3 concentrations halve the risk of COVID-19 death
(01:20:10) DHA may help keep the SARS-CoV-2 spike protein from entering cells
(01:22:50) Concerns over the omega-6/omega-3 ratio may be unfounded

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#067 Dr. Ashley Mason on Drug-free Approaches for Treating Depression, Insomnia, and Overeating Sep 01, 2021

Dr. 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 are collaborating on new research on depression and WBH
(44:19) Sauna bathing and similar practices often provide opportunities for people to connect socially
(53:12) Common causes of insomnia
(01:01:26) Cognitive behavioral therapy, sleep hygiene, stimulus control, and sleep restriction for treating insomnia

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#066 Dr. Mark Mattson on the Benefits of Stress, Metabolic Switching, Fasting, and Hormesis Aug 24, 2021

Dr. 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 associated with exercise and intermittent fasting.

In this episode, we discuss...

(00:00) Introduction to Dr. Mark Mattson
(03:31) Hormetic stressors drive adaptation and prevent physiological complacency
(13:00) Intermittent fasting improves health by promoting metabolic switching
(16:49) Daily time-restricted eating vs 5:2 weekly fasting
(27:44) A ketogenic diet and intermittent fasting differ in terms of brain effects
(34:23) Exercising while intermittent fasting exerts additive effects
(52:32) Plant-based bioactive compounds induce hormetic stress
(01:10:48) Severe caloric restriction may compromise muscle mass
(01:26:25) Intermittent fasting in young vs. old and in men vs. in women
(01:35:20) The effects of cortisol differ during a fast versus chronic stress
(01:53:36) Fasting-mimetics like resveratrol and spermidine vs actual fasting
(02:08:44) How ketone supplementation may improve brain health

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#065 Dr. Satchin Panda on Circadian Insights into Exercise Timing, Melatonin Biology, and Peak Cognition Jul 05, 2021

Dr. 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 - Introduction
00:04:29 - How circadian rhythms influence human health
00:12:30 - Seeking bright light in the morning and avoiding it in the evening improves sleep
00:20:40 - Supplemental melatonin may counteract evening bright light exposure
00:26:16 - The relationship between melatonin and insulin secretion
00:33:15 - Shift work, jet lag, and modern life contribute to circadian dysfunction
00:45:10 - Naps might aid with afternoon sleepiness and sleep loss
00:47:05 - Indoor lighting can be used to promote healthy circadian rhythms
00:51:20 - Time-restricted eating strengthens circadian biology
01:02:13 - Dr. Panda’s ongoing study uses a smartphone app to track diet
01:03:41 - Most people are unaware of their eating patterns
01:07:58 - How Dr. Panda incorporates his research findings into his own life
01:16:21 - Our circadian rhythms dictate when we should exercise

If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/satchin-panda-3

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#064 Dr. Michael Snyder on Continuous Glucose Monitoring and Deep Profiling for Personalized Medicine May 27, 2021

Michael 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 exosome
(51:04) Genetics and metabolism tell us our Ageotypes
(58:05) Exercise is most important for longevity
(01:03:11) Dr. Snyder's lifestyle habits

If you’re interested in learning more, you can read the full show notes.

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#063 Dr. Roger Seheult from MedCram on COVID-19 Vaccines, Vitamin D, and Heat Hydrotherapy Feb 26, 2021

Dr. Roger Seheult Dr. Roger Seheult is the co-creator of MedCram Videos. In the early days of the COVID-19 pandemic, MedCram emerged as a beacon of insight, providing continuing coverage and perspectives in an environment almost defined by information scarcity. What particularly excited me about the unique opportunity of this interview is that apart from Dr. Seheult being a unique voice of public scholarship during the early days of the pandemic, he's also a quadruple board-certified pulmonologist with deep experience working on the frontline of the COVID-19 pandemic.

In this episode, we discuss:

(00:00) Introduction
(06:20) How MedCram Videos got started
(09:37) Using evidence to make COVID-19 treatment decisions
(12:46) The differences in treating early vs late-stage COVID-19
(14:40) How doctors would've treated COVID-19 one-hundred years ago
(18:13) Increasing ventilation reduces SARS-CoV-2 transmission
(20:28) Masks are virtually universally beneficial regardless of type
(21:32) Vitamin D and COVID-19
(22:22) Steroid chemical structure of vitamin D
(23:24) The vitamin D RDA is likely too low
(24:23) Vitamin D is more like a hormone than vitamin
(26:21) The overlap between COVID-19 and vitamin D deficiency
(30:27) How Mendelian randomization studies helped solve the vitamin D puzzle
(34:20) The gene regulatory effects of vitamin D
(35:49) Vitamin D and the ACE2/renin-angiontensin system
(42:00) Daily doses of vitamin D are more effective
(43:23) A prescription-only form of vitamin D (calcifediol) may be best for COVID-19
(47:06) Skin synthesis of vitamin D from sunlight can be unreliable
(53:43) The safest dose range for vitamin D
(01:06:15) The beneficial circadian effect of early morning sunlight
(01:07:38) Sleep deprivation impairs vital immunity
(01:12:08) Dr. Seheult's suggestions for the best sleep
(01:19:18) A Spanish flu era treatment boosts interferon by ten times
(01:22:38) Why interferon is so important for the viral response
(01:26:43) Treating the symptoms of fever during the Spanish flu harmed patients
(01:31:58) Dr. Seheult's ongoing research of hot hydrotherapy
(01:47:00) COVID-19 Vaccines

If you’re interested in learning more, you can read the full show notes.

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#062 Dr. Steve Horvath on epigenetic aging to predict healthspan: the DNA PhenoAge and GrimAge clocks Dec 22, 2020

Steve 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 aging
(35:49) DNAm PhenoAge vs GrimAge
(45:58) Slowing the epigenetic clock
(01:10:43) Epigenetics: Cause or consequence of aging?
(01:16:43) Vitamin D reverses epigenetic age
(01:19:07) Omega-3 slows GrimAge clock
(01:24:19) Ongoing research

If you’re interested in learning more, you can read the full show notes here.

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#061 Q&A with Dr. Jed Fahey on Sulforaphane, Moringa and Chemoprotection Nov 17, 2020

Dr. 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
(01:17:26) Alternatives to sprouts, such as supplements (and which ones Dr. Fahey recommends)
(01:33:08) Safety concerns regarding sulforaphane

If you’re interested in learning more, you can read the full show notes here.

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#060 Dr. Giselle Petzinger on Exercise for Parkinson's Disease Oct 14, 2020

Giselle 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 distinct regions of the brain. Her work has implications for improving the quality of life of patients diagnosed with the neurological disorder — a condition for which there is no cure.

In this episode, we discuss:

(00:00) Introduction
(06:57) What is Parkinson’s disease?
(11:57) When symptoms of Parkinson’s disease appear
(14:57) Circuits in the brain can compensate for substantia nigra dysfunction
(18:37) Hereditary risk factors of Parkinson’s disease
(21:25) Parkinson’s disease is associated with pesticide and pollutant exposure
(26:57) Exercise can lower the risk of developing Parkinson’s disease
(35:38) How skill-based exercise such as boxing reduces disease symptoms
(47:49) Treadmill exercise increased BDNF and brain health
(58:33) Exercise at 80 percent of maximum heart rate slowed Parkinson’s disease progression
(01:01:31) Why exercise may not fully replace medications
(01:09:58) DHA reduces motor symptoms and dyskinesia
(01:12:12) Patients with Parkinson’s disease have higher levels of inflammatory biomarkers

If you’re interested in learning more, you can read the full show notes here.

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#059 Aliquot #3: Q&A Mashup - Fasting Sep 08, 2020

Get 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.

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#058 Aliquot #2: Q&A Mashup - Sauna Sep 02, 2020

Get 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

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#057 Aliquot #1: Q&A Mashup - Pregnancy and child development Aug 25, 2020

Get 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 how to prevent them
(11:42) Evidence to support omega-3 supplementation in children
(20:58) Fasting considerations and restrictions for women

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#056 The Biology of Breast Milk Aug 25, 2020

This 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 here.

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#055 COVID-19 Q&A #2 - Antibody-Dependent Enhancement, Cross-Immunity, Immunity Duration & More Jun 10, 2020

This 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 in immune regulation
(48:59) Controversy surrounding hypertension drugs such as ACE inhibitors and COVID-19
(52:28) ARDS and long-term lung damage

If you’re interested in learning more, you can read the full show notes here.

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#054 Vitamin C: Oral vs. Intravenous, Immune Effects, Cancer, Exercise Adaptation & More May 13, 2020

In 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 adaptation?
(45:51) Vitamin C and fatty acid oxidation, including relevance in obesity
(48:44) Vitamin C and the brain - memory, learning, and executive function
(51:15) Intravenous Vitamin C and its use for the treatment of certain kinds of infection
(55:33) Intravenous Vitamin C as an adjunct cancer therapy
(57:40) Effect of Vitamin C on fertility and reproduction
(58:36) Intravenous vitamin C and cardiovascular health
(01:00:42) Vitamin C and inflammation
(01:02:38) Vitamin C’s mechanisms of action
(01:08:34) Intravenous and Oral vitamin C safety
(01:10:20) Vitamin C intake and kidney stone risk
(01:13:57) Conclusions

If you’re interested in learning more, you can read the full show notes here.

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#053 COVID-19 Q&A #1 with Rhonda Patrick, Ph.D. Apr 14, 2020

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 any indication blood type influences COVID-19 risk?
(24:52) Would you shed light on the conversation regarding vitamin D upregulating ACE2 receptors and vitamin D's influence on susceptibility to COVID19 infection?
(43:45) Can you discuss whether sauna use might help prevent COVID19?
(52:55) Is it true that high dose intravenous vitamin C might help treat COVID-19?
(01:04:35) What are your thoughts on melatonin being a potential factor for impacting the severity of the virus via its effects on inflammation and oxidative stress?

If you’re interested in learning more, you can read the full show notes here.

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#052 New Omega-3, sulforaphane research, and more! [Kevin Rose Show] Jan 06, 2020

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 mimics exercise, improving heart and brain health
01:23:48 - New FMF Membership

If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/rhonda-krs-2

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#051 Is Resveratrol a Longevity Compound? Dec 30, 2019

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.

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#050 NAD+ in Aging: Role of Nicotinamide Riboside and Nicotinamide Mononucleotide Nov 13, 2019

In 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 show notes here.

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#049 Dr. David Sinclair on Informational Theory of Aging, Nicotinamide Mononucleotide, Resveratrol & More Nov 06, 2019

David 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 body as well as those consumed in the diet, such as resveratrol. His work has implications for human metabolism, mitochondrial and neurological health, and cancer.

In this episode, you'll discover:

(00:00) Introduction
(17:59) Caloric restriction, fasting, and exercise activate sirtuin longevity genes
(21:47) Boosting NAD+ levels reduces sirtuin loss with age
(23:03) Resveratrol extends sirtuin activation
(27:36) NAD+ resets epigenetic aging clocks
(31:54) Yamanaka factors reprogram adult cells into stem cells
(46:48) Resveratrol is a xenohormetic compound
(55:35) Resveratrol improved cognitive function in Alzheimer's disease
(58:03) NR and NMN improve cognitive function
(01:06:19) NMN delays aging in multiple organs
(01:01:22) Challenges of translating animal research

If you’re interested in learning more, you can read the full show notes here.

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#048 Sauna Use as an Exercise Mimetic for Heart and Healthspan Sep 16, 2019

This 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 use is enjoyable and safe
(28:55) Crowd questions and answers

If you’re interested in learning more, you can read the full show notes here.

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#047 Exercise as a Treatment for Depression Aug 03, 2019

In 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) Introduction
(01:51) Multiple types of research support the anti-depressant effects of exercise
(04:45) Exercise boosts serotonin and blocks harmful kynurenine
(10:00) Exercise causes beneficial inflammation that boosts BDNF
(13:18) Depression lowers BDNF and neuroplasticity
(15:08) Exercise increases endocannabinoids and endorphins
(16:09) Concluding thoughts

If you’re interested in learning more, you can read the full show notes here.

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#046 Dr. Elissa Epel on Telomeres and the Role of Stress Biology in Cellular Aging Jun 10, 2019

Elissa 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 shortening is both a cause and a symptom of aging and plays key roles in not only how long we live, but in how well. Lifestyle factors such as poor nutrition and smoking can accelerate telomere shortening by generating oxidative stress and inflammation.

In this episode, we discuss:

(00:00) Introduction and overview
(12:14) What are telomeres
(17:23) Telomerase activity and cancer
(22:22) Factors affecting telomere length:
(24:50) Diet, coffee, and sugar
(30:16) Chronic stress
(35:01) Exercise
(40:14) Pregnancy and pre-conception
(51:19) Omega-3s EPA and DHA
(52:12) Vitamin D
(54:01) Weight loss and glucose management
(01:00:30) Meditation
(01:07:39) Consumer telomere length tests

If you’re interested in learning more, you can read the full show notes here.

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#045 Dr. Matthew Walker on Sleep for Enhancing Learning, Creativity, Immunity, and Glymphatic System Feb 28, 2019

Matthew 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 Ph.D. in neurophysiology from the Medical Research Council, London, UK. He is the author of the New York Times best-selling book Why We Sleep: Unlocking the Power of Sleep and Dreams.

In this episode, we discuss:

(00:00) Introduction
(08:47) Sleep boosts learning
(21:21) Manipulating sleep to enhance learning
(26:28) REM sleep, dreams, and memory encoding
(34:46) Sleep deprivation causes loneliness
(46:36) Sleep is disturbed in all neuropsychiatric conditions
(52:30) Bright light exposure
(01:00:02) How much sleep is enough?
(01:10:21) Inflammation triggers sleep
(01:26:16) Bidirectional relationship between poor sleep and Alzheimer's disease
(01:35:12) Deep sleep deprivation increases beta-amyloid
(01:41:40) Preventing dementia
(01:48:44) Sleep tracking technology
(01:56:25) Four Pillars of Sleep
(02:06:02) Metabolism and microbiome
(02:23:34) Tips for better sleep

If you’re interested in learning more, you can read the full show notes here.

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#044 Fasting Q&A with Dr. Rhonda Patrick and Mike Maser Jan 09, 2019

This 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 ketones have on fasting?
(29:30) Are there downsides to exercise during fasting?
(34:31) What role does fasting play in the growth-longevity tradeoff?
(49:48) What's the ideal way to break a fast?

If you’re interested in learning more, you can read the full show notes here.

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#043 Dr. Dale Bredesen on Preventing and Reversing Alzheimer's Disease Oct 01, 2018

Dale 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, and toxic
(18:56) APOE-4 gene triples risk of Alzheimer's disease
(20:55) Cognoscopy for dementia detection
(23:11) Lifestyle interventions
(32:33) Keto flex 12/3 diet can treat dementia
(50:58) Omega-3s resolve inflammation
(57:39) Sauna use detoxifies the body
(01:06:05) Available consumer tests

If you’re interested in learning more, you can read the full show notes.

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#042 Dr. Valter Longo on Resetting Autoimmunity and Rejuvenating Systems with Prolonged Fasting & the FMD Jul 09, 2018

Dr. 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 deficiency protects from some diseases
(30:55) Fasting vs a ketogenic diet for cancer
(40:13) The fasting-mimicking diet (FMD)
(48:28) "Yo-yo" fasting once per month
(52:21) Fasting does not reduce muscle mass
(57:03) Autophagy and apoptosis are our repair mechanisms
(01:02:33) Refeeding is necessary to rebuild healthy cells
(01:05:31) Top 5 biomarkers of healthy aging

If you’re interested in learning more, you can read the full show notes here.

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#041 Dr. Charles Raison on Depression, the Immune-Brain Interface & Whole-Body Hyperthermia Mar 19, 2018

Charles 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.

In this episode, you'll discover:

(00:00) Introduction
(06:26) Role of inflammation in depression
(10:08) Evolutionary mechanism
(16:19) Genetics of depression
(22:57) How obesity causes depression biochemically
(33:32) Does exercise treat depression
(36:08) Hyperthermia as treatment
(46:08) Inflammation promotes depression
(53:39) Did we evolve to need hormetic stress?
(01:03:38) Heat-shock proteins
(01:06:10) Repurposing ancient wisdom
(01:17:31) Psychedelics and meditation
(01:27:51) What is the role of conventional pharmacotherapy?
(01:35:19) Lifestyle modifications for depression
(01:42:21) Why light and circadian rhythm are important for mental health

If you’re interested in learning more, you can read the full show notes here.

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#040 Dr. Eric Verdin on Ketogenic Diet Longevity, Beta-Hydroxybutyrate & HDAC Inhibitors Dec 13, 2017

Eric 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 the University of Brussels, the NIH and the Picower Institute for Medical Research.

In this episode, you'll discover:

(00:00) Introduction
(07:32) Interventions to prolong lifespan
(10:42) The role of insulin pathways in aging
(16:25) HDAC inhibition by ketones
(27:52) Protein activates mTOR & IGF-1
(30:28) PPAR-alpha activation facilitates benefits of a ketogenic diet
(35:28) What biomarkers can predict aging?
(39:38) Cellular NAD+ levels decrease with age
(52:47) Ketogenic diet safety
(56:07) Intermittent fasting as an alternative to a keto diet

If you’re interested in learning more, you can read the full show notes here.

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#039 Dr. Satchin Panda on Practical Implementation of Time-Restricted Eating & Shift Work Strategies Oct 30, 2017

Dr. 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 rhythm and eating times
(16:05) Dr. Panda's eating window
(20:52) Crowdsourced research uses mobile app to collect data
(24:34) TRE reduces inflammation
(36:16) How to minimize the hazards of shift work
(48:03) Blood glucose control changes throughout the day
(54:15) Intermittent fasting vs time-restricted eating
(01:24:41) TRE improves exercise performance and muscle gain
(01:32:33) What starts the daily eating clock?
(01:37:32) Eating fewer meals is better
(01:48:12) TRE improves sleep and cognition
(01:52:41) Participate in Dr. Panda's research by visiting MyCircadianClock.org

If you’re interested in learning more, you can read the full show notes here.

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#038 Dr. Guido Kroemer on Autophagy, Caloric Restriction Mimetics, Fasting & Protein Acetylation Jul 31, 2017

Dr. 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 autophagy
(20:55) The role of fasting and nutrient deprivation in autophagy
(28:52) Exercise induces autography
(33:07) Autophagy cleans out damaged organelles
(35:14) Mitophagy keeps mitochondria healthy
(39:38) Autophagy clears away neurodegenerative proteins in the brain
(48:29) Autophagy in cancer is a double-edged sword
(54:52) Fasting mimetics (e.g., resveratrol, spermidine, hydroxycitrate) induce autophagy

If you’re interested in learning more, you can read the full show notes here.

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#037 Dr. Jari Laukkanen on Sauna Use for the Prevention of Cardiovascular & Alzheimer’s Disease Jun 15, 2017

Jari 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 the sauna?
(11:59) Heat shock proteins help keep the brain healthy
(14:52) Sauna use increases growth hormone and improves response to exercise
(17:43) The positive effects of sauna on mood may be due to endorphins
(20:58) Finnish sauna culture and adding cold-water immersion to the sauna experience

If you’re interested in learning more, you can read the full show notes here.

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#036 Judith Campisi, Ph.D. on Cellular Senescence, Mitochondrial Dysfunction, Cancer & Aging Apr 28, 2017

Dr. 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 this cellular function?
(24:09) The difference between lifespan and healthspan
(30:32) DNA damage and mitochondrial dysfunction promote senescence
(35:45) Prolonged fasting suppresses senescent cells and stimulates new cell growth
(47:30) Exercise extends healthspan, partially by lengthening telomeres
(54:03) Consumer tests for DNA damage and cellular senescence
(59:58) NAD+ boosters, fasting mimetics, and aging in non-human animals

If you’re interested in learning more, you can read the full show notes here.

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#035 Gordon Lithgow, Ph.D. on Protein Aggregation, Iron Overload & the Search for Longevity Compounds Apr 04, 2017

Dr. 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 comes in. Short-lived organisms give Dr. Lithgow and his colleagues the opportunity to see how their biology responds to compounds in different contexts and to do so cheaply and rapidly. Think a vitamin, pharmaceutical or one of any number of other compounds may have a broad effect on longevity? Try it on Caenorhabditis first! Taking this approach allows the broad screening of compounds that might not otherwise get its chance in the limelight if science were limited to only working with rodents, for example.

In this episode, you'll discover:

(00:00) Introduction
(03:30) What is C elegans and why do researchers use it?
(06:43) Proteostasis and its involvement in aging
(10:59) Shocking worms with heat extends their lifespan
(16:40) Sauna use activates human heat-shock proteins, improving health
(19:27) Excess dietary iron accelerates protein aggregation, promoting Alzheimer's and Parkinson's diseases
(25:07) Vitamin D deficiency accelerates aging
(35:19) Using worms to search for compounds that extend life in humans

If you’re interested in learning more, you can read the full show notes here.

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#034 Refined Sugar and Its Effects on Mortality, the Brain, Cancer, Hormones & More Mar 16, 2017

If 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 the full show notes here.

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#033 Does Saturated Fat Cause Heart Disease? Feb 10, 2017

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 little concerned about heart disease, you may be asleep at the wheel since it's currently our leading cause of death.

In this episode, you'll discover:

(00:00) Separating the effects of sugar and saturated fat in research
(04:23) Small dense LDL are the problem
(07:48) Interactions between genetics, fats, and carbohydrates
(16:37) Getting and using your genetic data
(18:07) Dangers of cutting out saturated fats

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#032 Does Meat Consumption Cause Cancer? Jan 28, 2017

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

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#031 On Depression and Its Underlying Causes Jan 25, 2017

The 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

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#030 Roland Griffiths, Ph.D. on Psilocybin, Psychedelic Therapies & Mystical Experiences Jan 19, 2017

Dr. Roland R. Griffiths

Dr. Roland R. Griffiths is a clinical pharmacologist at Johns Hopkins and has been researching mood-altering compounds for over 40 years.

As an unusually prolific scientist, having published over 360-times, he's also responsible for having started the psilocybin research program at Johns Hopkins nearly 2 decades ago.

In this podcast, you'll discover:

(00:00) Introduction
(04:05) Psilocybin produces meaningful mind-altering effects
(12:52) Psilocybin can treat depression and anxiety in people with life-threatening cancer 1
(22:53) Psilocybin rewires the brain, preferentially breaking fear-based circuits
(28:11) Meditation and psychedelics quiet neural activity of the default mode network
(34:09) "The hard problem of consciousness" may not be solved by neuroscience
(40:16) Psilocybin helps people quit smoking (80 percent abstinence at six months post-treatment) 2
(47:08) The risks of psilocybin include bad trips and psychiatric problems
(01:02:00) Meditation delivers similar benefits to psilocybin without the risks
(01:07:18) Sauna use improves mood Salvinorin A
(01:10:23) Salvinorin A, ayahuasca, and other psychedelics

If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/roland-griffiths

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#029 Jed Fahey, Sc.D. on Isothiocyanates, the Nrf2 Pathway, Moringa & Sulforaphane Supplementation Jan 06, 2017

Dr. Jed Fahey is a multi-decade veteran of isothiocyanate research and is the director of the Cullman Chemoprotection Center at Johns Hopkins University.

In this episode, you'll discover:

(00:00) Introduction
(03:44) What is sulforaphane?
(10:25) The NRF2 pathway, a master regulator of antioxidants
(14:22) Cruciferous vegetables are rich sources of sulforaphane
(20:39) Does cooking broccoli destroy sulforaphane?
(26:00) Sulforaphane supplements vary widely in quality
(36:41) Antibiotics wipe out sulforaphane-producing bacteria in the gut
(46:44) Managing Helicobacter pylori growth with a sulforaphane-rich diet
(56:15) Sulforaphane reduces inflammation, but does it extend lifespan?
(01:11:31) The therapeutic potential of sulforaphane for autism spectrum disorders, Alzheimer's disease, and schizophrenia
(01:22:44) Research challenges and clinical trials
(01:30:51) Is sulforaphane an anti-depressant?
01:34:50 - Moringin from moringa may be an alternative to sulforaphane with similar bioaction
(01:53:55) How to maximize sulforaphane conversion
(02:13:27) Testing the anticancer power of sulforaphane

If you’re interested in learning more, you can read the full show notes here.

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#028 Sulforaphane and Its Effects on Cancer, Mortality, Aging, Brain and Behavior, Heart Disease & More Dec 12, 2016

This podcast is about one of the most important biological pathways you could possibly take the time to learn about: the NRF2 pathway.

The most potent naturally-occurring inducer of this pathway, a plant compound known as sulforaphane, may be one of the most potent health-enhancing compounds at our disposal and yet... no one is keeping it out of your hands! No $1,000 per pill markup is keeping it out of your hands -- it’s available to anyone willing to take the little bit of time it takes each week to produce broccoli sprouts.

Here are a few of the more salient points surrounding sulforaphane that are discussed in this podcast...

(00:00) Introduction
(03:36) Cruciferous vegetables reduce risk of death from all causes
(07:15) Mechanisms of sulforaphane's anti-cancer effects
(12:02) Sulforaphane activates NRF2, detoxifying the body
(18:53) Curciferous vegetables and cardiovascular disease
(21:57) Does sulforaphane slow aging?
(29:39) Sulforaphane improves symptoms of autism, schizophrenia, and depression
(36:18) Neurodegernative diseases and taumatic brain injury can be treated with sulphoraphane
(41:36) Concluding thoughts

If you’re interested in learning more, you can read the full show notes here.

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#027 Valter Longo, Ph.D. on the Fasting-Mimicking Diet & Fasting for Longevity, Cancer & Multiple Sclerosis Sep 30, 2016

Dr. Valter Longo

This episode of the FoundMyFitness podcast features Dr. Valter Longo, a professor of gerontology and biological sciences and director of the longevity institute at the University of Southern California.

Dr. Longo has made huge contributions to the field of aging, including 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 podcast, Valter and I discuss...

(00:00) Introduction
(03:30) The fasting-mimicking diet makes fasting accessible to more people
(08:10) Prolonged fasting stimulates stem cell regeneration
(12:57) Does inflammation cause aging or is it the other way around?
(17:59) Using the fasting-mimicking diet in a hospital setting
(22:18) Fasting prior to chemotherapy preps cancer cells for death and protects healthy cells from damage
(36:05) Using fasting and time-restricted feeding to control weight gain
(42:08) How long do you need to fast to induce autophagy?
(45:32) A fasting-mimicking diet reversed a multiple sclerosis-like autoimmune condition in mice
(52:09) What are the cellular mechanisms that underlie the regenerative benefits of fasting?
(58:27) Are fasting-mimicking drugs, such as spermidine and resveratrol, safe and effective? What about metformin?
(01:07:03) Blocking the growth hormone/IGF-1 axis protects from cancer and diabetes in people with Laron's syndrome
(01:14:23) Exercise is essential for healthy metabolism and longevity

If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/valter-longo

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#026 Ruth Patterson, Ph.D. on Time-Restricted Eating in Humans & Breast Cancer Prevention Jul 08, 2016

Dr. Ruth Patterson

Dr. Ruth Patterson, a professor in the UC San Diego Department of Family Medicine and Public Health as well as Associate Director of Population Sciences and leader of the Cancer Prevention program at Moores Cancer Center at UC San Diego Health.

In this episode, we chat about:

(00:00) Introduction
(03:33) Lifestyle modifications that reduce breast cancer risk
(11:18) Modern life disrupts our circadian rhythm, causing us to eat at odd times
(14:31) Women who practiced time-restricted eating with a 13-hour fasting window had a 40 percent reduced recurrence of breast cancer
(23:03) A longer daily fasting window lowers hemoglobin A1C, earlier fasting reduces inflammation
(28:24) Giving your metabolism time-off allows the body to repair itself
(30:48) Does eating frequency matter while practicing time-restricted eating?
(35:04) Daily fasting improves sleep quality and increases physical activity
(38:27) Genetic risk factors for breast cancer
(40:54) Modest lifestyle changes can really lower your breast cancer risk

If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/ruth-patterson

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#025 Dr. Satchin Panda on Time-Restricted Feeding and Its Effects on Obesity, Muscle Mass & Heart Health Jun 30, 2016

Dr. Satchidananda (Satchin) Panda is a professor in the Regulatory Biology Laboratory at the Salk Institute for Biological Studies.

In this video we discuss...

(00:00) Introduction
(06:42) Why humans developed an internal clock (i.e., the circadian rhythm)
(15:28) Light is necessary to regulate our circadian clock
(25:02) Morning bright light exposure lowers cortisol levels and lifts mood, but the indoors are dim
(30:25) Using light exposure to reset jet-lag and help shift workers stay healthy
(36:17) Eating is an important regulator of the body's peripheral circadian clocks
(40:44) Time-restricted feeding protects from the harmful effects of a Western diet
(48:30) Time-restricted feeding increases muscle mass while reducing fat mass
(51:03) Mice who fasted 15-16 hours-per-day gained muscle endurance due to changes in mitochondria
(54:43) What's the difference between intermittent fasting and time-restricted feeding?
(01:00:02) Melatonin makes us less insulin-sensitive in the evening
(01:05:56) Dr. Panda's time-restricted eating mobile app helps research participants track their food
(01:20:39) Time-restricted feeding improves heart health
(01:27:31) The gut microbiota also follow a circadian rhythm
(01:34:12) How to participate in Dr. Panda's research

If you’re interested in learning more, you can read the full show notes here.

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#024 Ray Cronise on Cold Thermogenesis, Intermittent Fasting, Weight Loss & Healthspan May 03, 2016

Ray Cronise

Ray Cronise is a former NASA material scientist and cofounder of zero gravity, a company that offers weightless parabolic flights to consumers and researchers. The interesting thing about this interview, isn't strictly raised professional background, however, but instead his propensity towards aggressive self-experimentation.

In this episode, Ray and I discuss...

(00:00) Introduction
(03:40) Ray's 23-day (and counting) water fast
(05:13) Using fasting and cold stress to lose weight
(10:44) Meeting nutritional needs over the long-term
(17:22) We are simultaneously overnourished and malnourished
(23:31) Inflammation may be the best predictor of aging
(29:03) What is metabolism and how do we measure it?
(40:22) Meal timing to optimize health
(01:12:04) Cold stress promotes wellness
(01:27:19) Similarities between cold stress and exercise
(01:42:27) Exercise and cold stress delay neurodegeneration
(01:45:13) Cold stress increases fat oxidation
(01:51:52) Anecdotes and fun facts about melatonin

If you’re interested in learning more, you can read the full show notes here.

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#023 Dominic D'Agostino, Ph.D. on Modified Atkins Diet, Ketosis, Supplemental Ketones and More Mar 23, 2016

Dr. Dominic D'Agostino

This podcast is with Dr. Dominic D'Agostino, an assistant professor at the University of South Florida in Tampa and all-around expert on ketosis.

In this podcast we discuss:

(00:00) Introduction
(03:46) Ketosis has abundant therapeutic potential
(10:20) What to eat to maintain nutritional ketosis
(19:58) Does a high-fat diet harm the gut?
(29:14) Adaptations to a ketogenic diet expand mitochondrial capacity
(38:45) How the brain uses ketones
(46:36) Ketones improve Alzheimer's symptoms (unless you have an APOE4 allele)
(57:17) Are ketone supplements a "magic pill?"
(01:07:32) Why cancer cells may need sugar
(01:23:51) Metformin is more than a diabetes drug
(01:30:33) The body creates sugars while in ketosis
(01:36:21) Restricting glutamine to slow cancer growth
(01:43:24) Ketone supplements taste awful, but likely improve health

If you’re interested in learning more, you can read the full show notes here.

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#022 Peter Attia, M.D. on Macronutrient Thresholds for Longevity & Performance, Cancer & More Mar 13, 2016

Dr. Peter Attia

Peter is the founder of Attia Medical, a medical practice with offices in San Diego and New York City, focusing on the applied science of longevity and optimal performance.

In addition to being a medical doctor, Dr. Attia has done research on the role of regulatory T cells in cancer regression and other immune-based therapies for cancer. Regulatory T cells have also been, in the past, referred to as suppressor T cells because of their role in actually attenuating or reducing the inflammatory response.

Dr. Attia and I share interests in all things related to longevity and healthspan, which includes the role of diet, nutrition, sleep, exercise, and stress. Dr. Attia is a medical doctor and specializes in implementing these strategies in clinical practice. You can learn more about that at his website www.attiamedical.com.

In this episode, we discuss...

(00:00) Introduction
(05:39) The difficulty of identifying longevity compounds
(08:41) The mTOR and IGF-1 growth/longevity pathways
(19:11) Preventing cell and tissue damage to live longer
(22:28) Dr. Attia's ideal diet for prolonging lifespan
(25:45) Measuring gut microbes is challenging
(35:34) Alzheimer's disease risk is more lifestyle than genetics
(42:05) Environmental triggers of Alzheimer’s disease
(55:49) What prolonged fasting teaches us about metabolism
(53:36) Healing brain injury and concussion with metabolism

If you’re interested in learning more, you can read the full show notes here.

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#021 How Cryotherapy Affects the Brain, the Immune System, Metabolism, and Athletic Performance Feb 12, 2016

Dr. 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 cold exposure to enhance athletic performance and recovery
(52:44) Whole-body cryotherapy vs cold water immersion

If you’re interested in learning more, you can read the full show notes here.

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#020 Rich Roll on Self-Transformation, Environmental Impact of Food, and the Plant-Based Diet Jan 23, 2016

Rich Roll

This podcast features Rich Roll. Rich is an author, a podcaster ("Rich Roll Podcast" on iTunes), as well as founder and first person to complete the EPIC5 Challenge. The EPIC5 challenge involves completing 5 Full Iron Distance triathlons on 5 Hawaiian islands in under a week. Rich has also been a repeated top finisher in the Ultraman World Championships in Hawaii, which is a three-day, 515km (320 mile) annual endurance race held on the Big Island of Hawaii.

You can read about Rich's journey to Ultraman competitor in his book, "Finding Ultra: Rejecting Middle Age, Becoming One of the World's Fittest Men, and Discovering Myself."

If you’re interested in learning more, you can read the full show notes here.

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#019 Dr. Darya and Kevin Rose Talk Meditation Retreats, Diet, Seasonal Eating, and More Dec 25, 2015

In 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 industry like Elon Musk to notables like his buddy Tim Ferriss, multi-time New York Times best selling author, investor, self-experimenter and fellow podcaster.

In this episode, we discuss...

(00:00) Introduction
(03:23) Darya Rose talks about her 10-day silent retreat
(11:32) Mindfulness can be achieved during daily activities
(16:10) Kevin’s self-experimentation with a ketogenic diet
(23:59) Rhonda's interviews with Dr. Valter Longo and Ray Cronise on fasting
(29:13) Tumeric increases the body’s detoxification enzymes
(33:17) Darya’s career from PhD student to health advocate
(39:32) The benefits of eating seasonally
(45:12) Technology that promotes mindfulness and productivity

If you’re interested in learning more, you can read the full show notes here.

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#018 Dr. Pierre Capel on the Power of the Mind & the Science of Wim Hof Nov 06, 2015

Dr. Pierre Capel

Dr. Pierre Capel is a professor emeritus in experimental immunology at the Utrecht University in the Netherlands where he researched a wide range of topics from genetic modification to cancer immunotherapy.

Pierre also works with Wim Hof, otherwise known as the iceman (guest on the last podcast) who is especially well-known for some of his amazing physical feats, like staying in a tub with direct contact to ice for over an hour and fifty three minutes.

Pierre explains some of the science behind how Wim is able to withstand cold temperatures for prolonged periods of time. The explanation comes down to what the 2014 PNAS study on Wim's technique showed: that reductions in carbon dioxide temporarily increased blood pH. The missing piece to the puzzle that Pierre brings in is the simple fact that pain receptors that are critical to feeling cold temperatures actually rely on what are known as "acid sensing ion channels", which have been shown in other studies to become inactive within the pH ranges Wim and his trainees are able to increase their blood to.

In this episode, we discuss...

(00:00) Introduction
(05:45) Harmful chronic stress vs beneficial eustress
(09:18) Exercise improves a person's ability to deal with chronic stress
(12:55) Meditation causes a measurable change in DNA expression
(15:51) Loneliness caused 60% increase in tumor incidence in rats
(19:02) Loneliness causes an increase in transcription factor NF-kB
(23:32) How mood affects the immune system through cortisol and circadian rhythm
(26:50) Immune responses activated in the gut can cause depression
(30:25) How meditation affects the brain and relieves chronic stress
(40:02) Dr. Capel talks about his meditation practice and why he does it
(44:42) How Wim Hof endures freezing temperatures for hours
(58:16) Mice exposed to severe cold stress experienced beneficial brain reconfiguration
(01:08:05) The close relationship between love and smell

If you’re interested in learning more, you can read the full show notes here.

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#017 Wim Hof (the Iceman) on Defeating Extreme Cold & Attenuating the Immune Response Oct 22, 2015

Wim 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 with the cold
(08:35) Activating the sympathetic nervous system to lower inflammation
(14:37) Hyperventilation changes blood pH enough to inactivate pain receptors
(16:24) Just four days of breathing exercises decreased inflammation
(28:06) How much of the effects of meditation are due to breathing technique?
(36:45) Cold exposure increases norepinephrine two- to three-fold
(44:05) Treating depression with cold therapy

If you’re interested in learning more, you can read the full show notes here.

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#016 PRESENTATION: Rhonda Speaks at the Orthomolecular Congress in Bussum, Netherlands Oct 15, 2015

Dr. 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.

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#015 Buffering the Negative Effects of Chronic Stress with Meditation Sep 25, 2015

In this podcast, I discuss some of the mechanisms by which chronic stress (and rumination) affect health and aging and how meditation can reduce rumination and buffer stress.

In this episode, you'll discover:

(00:00) Introduction
(02:41) Eustress such as exercise vs distress such as fear
(06:15) Effects of stress on the brain
(07:30) Effects of stress on the gut and microbiome
(10:21) Stress accelerates biological aging
(15:04) Meditation reduces rumination and promotes empathy
(19:53) Effects of meditation in the brain
(24:28) Meditation slows biological aging and lengthens telomeres

If you’re interested in learning more, you can read the full show notes here.

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#014 Sauna Use and Building Resilience to Stress with Dr. Rhonda Patrick Sep 11, 2015

In 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.

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#013 How The Gut Microbiota Affects Our Health with Dr. Erica & Dr. Justin Sonnenburg Sep 03, 2015

Dr. Justin Sonnenburg Dr. Justin Sonnenburg is an associate professor of microbiology and immunology at Stanford and Dr. Erica Sonnenburg is a senior research scientist in the Sonnenburg lab where they research many aspects the interaction between diet with the 100 trillion or so bacteria in the gut (specifically the colon) and how this impacts the health of the host (which in this case is a laboratory research mouse).

In this episode, we discuss...

(00:00) Introduction
(02:50) What is the gut microbiota?
(08:10) A lack of dietary fiber starves the gut microbiota
(16:13) The close interplay of our gut and immune system
(17:58) Connecting the dots between the gut, immune system, inflammation, and autoimmune diseases
(20:45) A diet with a variety of fibers promotes microbiome diversity and health
(25:30) Artificial sweeteners induce glucose intolerance by altering the gut microbiota
(29:00) Individualized responses to repeated antibiotic perturbation
(30:27) The risks of antibiotic overuse
(32:10) Probiotics can support a healthy microbiota following antibiotics
(38:05) Factors during birth and infancy that influence microbiome development

If you’re interested in learning more, you can read the full show notes here.

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#012 Dr. Ronald Krauss on LDL Cholesterol, Particle Size, Heart Disease & Atherogenic Dyslipidemia Aug 27, 2015

Dr. Ronald Krauss

Dr. Ronald Krauss, M.D. is the director of atherosclerosis research at Children’s Hospital Oakland Research Institute, Adjunct Professor at UCSF and UC Berkeley. Dr. Krauss is really one of the pioneering scientists that changed the way we all think about cholesterol and saturated fat. He developed an assay that allows the quantification of low density lipoprotein particle size and concentration (known to the wider world as LDL cholesterol) based on a technique which determines the size of the particle based on physics...meaning the speed at which it flies through the air.

In this episode, we discuss...

(00:00) Introduction
(03:58) An overview of lipoproteins – HDL, LDL, and VLDL
(09:32) Cholesterol is a “passenger” on a train
(12:09) LDL vs HDL - why one is dangerous and the other isn’t
(17:42) Raising HDL doesn’t reduce heart disease risk the same way as lowering LDL
(19:13) Leaky gut and inflammation increase VLDL production to protect the body
(30:38) The misconception that dietary cholesterol significantly raises blood cholesterol
(40:56) Saturated fats vs carbohydrates in raising cholesterol and CVD risk
(53:08) Statins are a reliable, but imperfect, therapy for lowering CVD risk
(01:08:20) Measuring cholesterol particle size refines risk assessment and informs medication use

If you’re interested in learning more, you can read the full show notes here.

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#011 CHORIBar: Micronutrients, Fiber & Polyphenols in a Bar Aug 20, 2015

CHORI Bar Team

Meet some of the CHORI bar team: Dr. Bruce Ames, Dr. Joyce McCann, and Dr. Mark Shigenaga.

On this podcast we talk about the different types of HDL and LDL cholesterol and what they do in the body. We discuss a low-calorie, micronutrient- and fiber-dense nutrition bar (referred to as the CHORI bar) that Bruce and I briefly touched on in a previous conversation, how each of the components of the bar from the vitamins and minerals to the fiber and polyphenols are all really important but have separate functions in the body that can work together in much the same way an orchestra play their individual parts to create a symphony that is larger than their individual roles, how the chori bar raised a certain type of HDL in lead adults in just two weeks, how eating the CHORI bar raised HDL, lowered triglycerides and small LDL particles, and improved insulin sensitivity after eight weeks in overweight/obese individuals all without them changing their diet.

The CHORI bar is not available for consumers yet but you can keep up with choribar updates on bruceames.org/choribar.

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#010 Dr. Aubrey de Grey and Dr. Rhonda Patrick Talk Aging Aug 13, 2015

Dr. 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 the placenta

You can find Aubrey on Twitter at @aubreydegrey, and his foundation at www.sens.org.

If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/aubrey-de-grey

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#009 Rhonda Answers the Most Popular Questions About Vitamin D Aug 06, 2015

Dr. 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?

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#008 Sleep, Daylight Anchoring, and Effects on Memory & Obesity with Dan Pardi Jul 28, 2015

Dan Pardi

Dr. Dan Pardi researches sleep neurobiology and is a co-founder of Dan’s Plan, an online wellness and technology company.

In this episode, we discuss...

(00:00) Introduction
(03:27) Circadian rhythms are key to health
(07:07) Artificial lights suppress melatonin production
(12:04) Sleep clears toxins from the brain
(16:14) Sleep deprivation increases appetite and decreases energy expenditure
(24:09) Sleep is critical for creating long-term memories
(31:29) Blue light can reset circadian rhythm in the Antarctic winter
(36:57) Long-term exercise improves sleep quality in women
(44:43) Sleep deprivation worsens decision-making
(51:02) Practices that encourage healthy sleep
(53:57) A healthy diet supports good sleep
(59:59) Dan’s plan bridges the gap between research and your personal health

Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter

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#007 Tim Ferriss on Biomarkers, Ketosis, Microbiome, and Lyme Disease Jul 20, 2015

Tim 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 antibiotics
(48:55) Tim’s personal experience with ketosis
(55:06)The 4-Hour Body talks about improving your body's performance while doing less
(01:02:56) How to reduce social stress by exposing yourself to similar stresses
(01:09:52) Meditation can help you stay focused and improve production
(01:12:40) Tim Ferriss' future plans in Hollywood

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

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#006 Jim Kean Talks Biomarkers, Building a Spectator Sport Jul 02, 2015

Jim 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 a professional spectator sport from any other form of entertainment: including patriotism, justice, and vicariousness, the mathematical nature of the sport and the floor coach's role in monitoring athletes before they start "redlining," how NPGL teams may find new ways to tune their gameplay and find an edge on the competition in the future by stepping up the use of more advanced athlete-level analytics.

In this episode, we discuss...

(00:00) Introduction
(01:11) Optimizing performance and health has become more accessible
(07:18) Frequent blood tests helped Jim find his optimal level of Vitamin D
(09:45) Jim’s habits for optimizing insulin sensitivity and lean body mass
(11:06) Exercise reduces inflammation caused by kynurenine
(12:16) Exercise increases BCAA uptake by muscle, increasing serotonin in the brain
(13:33) Jim Kean introduces the book, Grain Brain
(14:32) Dysfunctional insulin receptors are found in Alzheimer’s disease
(16:11) Endotoxin reacts with LDL cholesterol to form heart disease-promoting foam cells
(19:09) How you make a successful sport
(29:13) What is overtraining in cross-fit and what are the consequences?

If you’re interested in learning more, you can read the full show notes here.

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#005 Dr. Bruce Ames Talks CHORI-Bar Weight Loss Jun 22, 2015

Dr. 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 vitamin D and vitamin C (both added above 50% RDA). The goal was not to meet the RDA in every case but to complement standard dietary intakes by consumption of 2 bars each day. People that ate the bar were told not to change their diets but just to eat the bars on top of their normal diet. Lean people that ate the CHORI bar twice a day were able to raise HDL, lower homocysteine, and raise glutathione in just two weeks. Overweight/obese people with low inflammation that ate the bar showed weight loss after 8 weeks, raised their HDL, lowered triglycerides and small LDL particles, and improved insulin sensitivity. Overweight/obese people that had high inflammation were able to lower their inflammation after 2 weeks of eating the bar and raise their HDL after 8 weeks.

If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/choribar-weight-loss

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#004 Bruce Ames on Triage Theory, Longevity Vitamins & Micronutrients Feb 12, 2015

Dr. 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 list of essential vitamins (e.g., lutein & zeaxanthin)
(31:05) A Western diet pattern is mostly empty calories
(36:46) Challenges running randomized double-blind clinical trials in nutrition
(38:12) Nutrition is not the focus of our current healthcare system
(42:15) Dr. Ames’ philosophy about healthy and delicious foods

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 on triage theory, longevity & micronutrients straight to your inbox weekly: https://www.foundmyfitness.com/newsletter

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#003 5 to 7x More Stem Cells from Placenta with Dr. Frans Kuypers Dec 17, 2014

In 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 produce growth factors and other chemicals
(38:36) Transferring blood from young mice into old mice regenerates tissues using GDF11
(43:32) Opportunities and challenges of banking stem cells
(52:49) Stem cells could eliminate deaths due to lack of bone marrow donors
(56:37) The way we fund research isn’t optimal for society

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

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#002 Dr. George Brooks on Lactate Shuttle Theory, Relevance for Traumatic Brain Injury, and More Dec 02, 2014

Dr. George A Brooks

Dr. George A Brooks, an expert in exercise physiology and lactate metabolism. Lactate, a once demonized molecule thought to form lactic acid and become a dead-end toxic metabolite, has been vindicated by the work of Dr. Brooks, his colleagues, and others.

In this episode, we discuss...

(00:00) Introduction
(01:40) Dr. Brooks’ experience as an athlete inspired his research on lactate
(06:50) Lactate and its relationship to muscle fatigue is misunderstood
(09:10) Adaptations to exercise improve mitochondrial functioning and lactate metabolism
(14:14) How to use lactate threshold training to improve performance
(23:49) Lactate improves brain health and cognitive function
(26:45) Lactate improves outcomes of traumatic brain injury via metabolism
(30:00) Lactate spares glucose, increasing antioxidants such as glutathione
(42:50) Early lactate administration following a traumatic brain injury is necessary, but challenging
(48:20) Lactate from exercise improves Parkinson's disease
(55:00) Brain metabolism following traumatic brain injury

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

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#001 Dr. Terry Wahls' Protocol That Reversed Multiple Sclerosis Jul 22, 2014

In 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 micronutrients needed in our diet
(10:35) Sulfur, found in garlic, onions, and cruciferous vegetables, is needed for mitochondrial function
(16:55) Dr. Wahls’ protocol of diet, supplements, and exercise improves fatigue in MS

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 to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/crowdsponsor

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