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

Show notes

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

Show notes

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

Show notes

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

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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

Show notes

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

Get the show notes Looking for more? Join over 300,000 people and get the latest distilled information on sleep, depression, and fasting straight to your inbox weekly: https://www.foundmyfitness.com/newsletter

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

Show notes

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

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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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