FoundMyFitness

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Fitness and Nutrition
**FoundMyFitness**

A podcast about health, science, nutrition, aging, and fitness.

Latest Episodes:

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

Show notes

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.

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

Show notes

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.

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

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

Show notes

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.

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

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

Show notes

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.

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

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

Show notes

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

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

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

Show notes

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?

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

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

Show notes

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

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

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

Show notes

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

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

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

Show notes

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.

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

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

Show notes

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

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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