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FoundMyFitness

FoundMyFitness

156 Episodes • By Rhonda Patrick, Ph.D. • www.foundmyfitness.com/
A podcast about health, science, nutrition, aging, and fitness.
Life Sciences Medicine Fitness
FoundMyFitness
FoundMyFitness
@foundmyfitness
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#096 How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep
Discover my premium podcast, The Aliquot Learn how ... more
Oct 8 2024 52m
Impact of High-Intensity Interval Training
Chapter 1 4 mins
Introduction
Chapter 2 2 mins
Why HIIT outshines zone 2 for improving metabolic health
Chapter 3 2 mins
The signaling role of lactate production by muscle
Chapter 4 1 min
Optimal HIIT conditions for improving body composition
Chapter 5 3 mins
How vigorous exercise repairs dysfunctional mitochondria
Chapter 6 1 min
HIIT vs. zone 2 for mitochondrial biogenesis
Chapter 7 1 min
Evidence-based HIIT protocols
Chapter 8 2 mins
Why "exercise snacks" are a crucial pre- and post-mealtime activity
Chapter 9 3 mins
The mortality benefits of short exercise bursts
Chapter 10 4 mins
Why late-night eating is detrimental
Chapter 11 52 sec
Can high glucose levels accelerate brain atrophy?
Chapter 12 1 min
How circadian misalignment affects postprandial glucose
Chapter 13 2 mins
Metabolic health benefits of time-restricted eating
Chapter 14 2 mins
Why early eating is better for metabolic health
Chapter 15 2 mins
Why losing sleep for 3 nights mimics type 2 diabetes
Chapter 16 45 sec
Why less than 7 hours of sleep increases type 2 diabetes risk
Chapter 17 1 min
Why chronically high blood glucose damages cardiovascular health
Chapter 18 1 min
What 4 hours of sleep for 4 nights does to insulin signaling
Chapter 19 1 min
Why short sleep facilitates obesity
Chapter 20 3 mins
The checklist for good sleep hygiene
Chapter 21 1 min
Can 1 hour of extra sleep help you lose weight?
Chapter 22 1 min
Cognitive behavioral therapy for insomnia (CBT-I)
Chapter 23 2 mins
How HIIT improves metabolic health when sleep-restricted
Chapter 24 1 min
Can HIIT ameliorate the mortality risk from poor sleep?
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#095 What Microplastics Are Doing to Your Brain & Body | Dr. Rhonda Patrick
Sweating helps enhance microplastic-associated chem... more
Sep 19 2024 1h 14m
Impact of Microplastics on Cardiovascular Health
Chapter 1 2 mins
The extent of the problem
Chapter 2 1 min
Top sources of exposure
Chapter 3 1 min
Contamination of our water
Chapter 4 2 mins
BPA, phthalates, & PFAS (forever chemicals)
Chapter 5 2 mins
How heating plastic affects BPA exposure
Chapter 6 2 mins
Our unfortunate habit of eating credit cards
Chapter 7 2 mins
Microplastics in major organs
Chapter 8 55 sec
Crossing the blood-brain barrier
Chapter 9 53 sec
How microplastics affect a developing fetus
Chapter 10 2 mins
The bloodstream is a highway for microplastics
Chapter 11 4 mins
Endocrine and hormonal effects
Chapter 12 2 mins
Consequences in pregnant women
Chapter 13 1 min
How phthalates affect reproductive health
Chapter 14 3 mins
BPA's involvement in autism spectrum disorder
Chapter 15 2 mins
Side effects of prenatal BPA exposure
Chapter 16 2 mins
The brain may be a super-accumulator of plastic
Chapter 17 1 min
Human brain microplastic levels are rising
Chapter 18 2 mins
Lost fertility in women
Chapter 19 1 min
Changes in sperm quality
Chapter 20 1 min
Microplastics in sperm
Chapter 21 1 min
Why the heart suffers
Chapter 22 1 min
Microplastics in arterial plaque
Chapter 23 2 mins
How BPA affects blood pressure
Chapter 24 4 mins
Risk of cancer
Chapter 25 2 mins
Topo Chico sparkling water
Chapter 26 1 min
Reverse osmosis filtration
Chapter 27 1 min
Food-based strategies for limiting microplastics
Chapter 28 1 min
The "myth" of BPA-free plastics
Chapter 29 1 min
Is salt a source of microplastics?
Chapter 30 1 min
HEPA filters
Chapter 31 54 sec
Choose your clothing wisely
Chapter 32 44 sec
How to prevent release of microplastics (from laundry)
Chapter 33 1 min
Receipts and thermal paper
Chapter 34 2 mins
Microplastic excretion and breakdown
Chapter 35 2 mins
Sulforaphane for detoxifying
Chapter 36 1 min
Can dietary fiber increase microplastic excretion?
Chapter 37 1 min
Are plastic chemicals excreted through sweat?
Chapter 38 3 mins
Do excretion strategies work for "forever chemicals"?
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#094 Dr. Layne Norton on Building Muscle – Insights on Diet, Training, and Supplements
Get my exact protocols for boosting levels of brain-... more
Aug 22 2024 3h 34m
Impact of Hormones on Energy Expenditure
Chapter 1 4 mins
Introduction
Chapter 2 9 mins
Layne's coaching philosophy
Chapter 3 3 mins
Why to start tracking calories (for at least 3 days)
Chapter 4 5 mins
Why people lie to themselves about food intake
Chapter 5 3 mins
The profound benefits of small exercise doses
Chapter 6 3 mins
Why you should treat exercise like brushing your teeth
Chapter 7 3 mins
Benefits of resistance training for older individuals
Chapter 8 13 mins
Should you train to failure?
Chapter 9 9 mins
Why hard training & consistency trump exercise selection
Chapter 10 1 min
Is lifting heavy necessary for building muscle?
Chapter 11 2 mins
Barbell vs. hack squats for preventing falls
Chapter 12 1 min
Can lifting weights decrease low-back pain?
Chapter 13 9 mins
Injury prevention when resistance training
Chapter 14 3 mins
How exposure therapy can help you with injuries
Chapter 15 3 mins
Why pain doesn't always indicate tissue injury
Chapter 16 3 mins
Should you resistance train after a poor night of sleep?
Chapter 17 7 mins
Why menopause can cause weight gain
Chapter 18 2 mins
Why it's never too late to start lifting weights
Chapter 19 4 mins
Resistance training tips for older individuals with joint pain
Chapter 20 8 mins
Why total protein intake matters more than distribution
Chapter 21 2 mins
Layne's daily protein distribution
Chapter 22 7 mins
The shortcomings of nutrition studies
Chapter 23 1 min
Is consuming more than 1.6 g/kg of protein beneficial?
Chapter 24 1 min
Should you eat more protein in a calorie deficit?
Chapter 25 1 min
Protein intake for endurance athletes
Chapter 26 1 min
How much protein does Layne eat?
Chapter 27 9 mins
Are seed oils a predominant cause of chronic disease?
Chapter 28 5 mins
Does the carnivore diet increase heart disease risk?
Chapter 29 6 mins
Are heated seed oils more inflammatory?
Chapter 30 5 mins
Is there a "big food" industry conspiracy?
Chapter 31 3 mins
Are sugar-sweetened beverages uniquely deleterious?
Chapter 32 4 mins
Can diet soda help you lose weight?
Chapter 33 7 mins
Microbiome & cancer risks of diet soda
Chapter 34 2 mins
Is drinking 1 Diet Coke per day unhealthy?
Chapter 35 4 mins
Why Layne rarely takes a strong position on early science
Chapter 36 12 mins
Carnivore diet
Chapter 37 10 mins
Time-restricted eating
Chapter 38 4 mins
Layne's daily routine
Chapter 39 2 mins
Layne's diet and supplements
Chapter 40 2 mins
Creatine and hair loss
Chapter 41 3 mins
Rhodiola rosea & ashwagandha
Chapter 42 8 mins
Layne's tier 2 supplements
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#093 Dr. Luc van Loon: Optimizing Protein Intake & Distribution for Muscle Growth
My free omega-3 guide (the ultimate blueprint for ch... more
Jul 30 2024 2h 17m
Protein Distribution for Muscle Growth
Chapter 1 5 mins
The Importance of Dietary Protein
Chapter 2 5 mins
Protein Requirements and Adaptability
Chapter 3 11 mins
Protein Intake and Muscle Adaptation
Chapter 4 5 mins
Effects of High Protein Intake
Chapter 5 6 mins
Protein Requirements for Overweight Individuals
Chapter 6 13 mins
Optimizing Protein Distribution for Muscle
Chapter 7 7 mins
Optimizing Muscle Growth With Protein
Chapter 8 15 mins
Optimizing Protein Sources for Muscle
Chapter 9 6 mins
Plant-Based Protein Sources and Muscle Growth
Chapter 10 13 mins
Protein Isolate vs Concentrate
Chapter 11 7 mins
Muscle Memory and Exercise Frequency
Chapter 12 10 mins
Optimizing Recovery Post-Exercise
Chapter 13 15 mins
Cold Water Immersion and Collagen Effects
Chapter 14 11 mins
Collagen and Protein Synthesis Signaling
Chapter 15 3 mins
Enhancing Brain and Fitness
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#092 The Truth About Alcohol: Risks, Benefits, and Everything In-Between | Dr. Rhonda Patrick
My omega-3 guide on concerns like a-fib, dosage, sup... more
Jul 1 2024 3h 24m
Exercise for Alcohol Use Disorder
Chapter 1 8 mins
Introduction
Chapter 2 1 min
What does it mean to "have a drink"?
Chapter 3 2 mins
Drinking frequency definitions
Chapter 4 5 mins
How alcohol is metabolized
Chapter 5 1 min
Can alcoholism be inherited?
Chapter 6 1 min
How food affects alcohol metabolism
Chapter 7 48 sec
Does age affect alcohol metabolism?
Chapter 8 4 mins
How alcohol affects nutrient absorption
Chapter 9 1 min
How alcohol affects gut health
Chapter 10 2 mins
Alcohol elevates circulating LPS levels
Chapter 11 4 mins
Gut health & alcohol use disorders
Chapter 12 3 mins
Sick quitter & healthy user biases
Chapter 13 3 mins
How alcohol impacts the brain
Chapter 14 6 mins
Alcohol's effects on anxiety
Chapter 15 1 min
Alcohol facilitates thiamine deficiency
Chapter 16 1 min
Alcohol promotes brain inflammation
Chapter 17 13 mins
Dementia & Alzheimer's disease risk
Chapter 18 4 mins
Is resveratrol in red wine beneficial?
Chapter 19 8 mins
How alcohol impacts sleep
Chapter 20 2 mins
Mitigating alcohol's impact on sleep
Chapter 21 4 mins
Hangover symptoms & causes
Chapter 22 1 min
How congeners affect hangover severity
Chapter 23 2 mins
Treating hangovers with fruit
Chapter 24 1 min
Zinc, vitamin B3, & hangovers
Chapter 25 40 sec
Managing hangovers with NSAIDs
Chapter 26 17 sec
"Hair of the dog” for hangovers
Chapter 27 3 mins
Liposomal glutathione, NAC, & hangovers
Chapter 28 2 mins
Does ZBiotics prevent hangovers?
Chapter 29 56 sec
Dihydromyricetin (DHM) for hangovers
Chapter 30 1 min
Exercise & sauna for treating hangovers
Chapter 31 4 mins
Alcohol's effect on mortality risk
Chapter 32 4 mins
Alcohol consumption in Blue Zones
Chapter 33 11 mins
Does alcohol increase cancer risk?
Chapter 34 9 mins
Can quitting alcohol lower cancer risk?
Chapter 35 13 mins
Alcohol & cardiovascular disease (CVD)
Chapter 36 5 mins
Alcohol and type 2 diabetes risk
Chapter 37 3 mins
Alcohol's impact on your waistline
Chapter 38 2 mins
Why alcohol facilitates weight gain
Chapter 39 10 mins
How alcohol impacts reproductive health
Chapter 40 2 mins
Preconception alcohol risks
Chapter 41 1 min
How alcohol affects testosterone in men
Chapter 42 4 mins
Pre-pregnancy alcohol consumption risks
Chapter 43 4 mins
Is red wine the healthiest option?
Chapter 44 3 mins
Alcohol & post-exercise recovery
Chapter 45 2 mins
Does alcohol "blunt your gains"?
Chapter 46 51 sec
The BEER-HIIT study
Chapter 47 7 mins
Can exercise lessen alcohol cravings?
Chapter 48 11 mins
Alcohol damage control tactics
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#091 Andrew Huberman, PhD: How to Improve Motivation & Focus By Leveraging Dopamine
Download the 12-Page "Omega-3 Supplementation Guide"... more
Jun 12 2024 3h 32m
Viewing Horizons and Panoramic Vision
Chapter 1 1 min
Dopamine is a neuromodulator, not a neurotransmitter
Chapter 2 5 mins
Dopamine's role in motivation & pursuit
Chapter 3 5 mins
The dopamine wave pool analogy
Chapter 4 3 mins
Strategies to minimize the dopamine-triggering effects of smartphone use
Chapter 5 3 mins
Why dopamine peaks without effort are dangerous
Chapter 6 2 mins
The number one sign of a highly motivated individual
Chapter 7 2 mins
Dopamine reward prediction error
Chapter 8 2 mins
How effort and anticipation influence dopamine release
Chapter 9 4 mins
Does lacking motivation reflect dopamine system deficits?
Chapter 10 4 mins
Why focus & motivation circuits are like exercise
Chapter 11 1 min
Why attaching reward to effort itself is the holy grail of learning
Chapter 12 3 mins
Unpacking the concept of “limbic friction”
Chapter 13 4 mins
How setbacks provide crucial feedback to your dopamine system
Chapter 14 1 min
Why the real reward lies in the process
Chapter 15 2 mins
Why parents should reward verb states instead of providing adjectives
Chapter 16 2 mins
Boosting motivation with visualization of negative outcomes
Chapter 17 5 mins
How to overcome procrastination
Chapter 18 4 mins
How does exercise affect the dopamine system?
Chapter 19 1 min
Deliberate cold exposure vs. drug highs
Chapter 20 3 mins
The entrainment effect of same-time exercise
Chapter 21 43 sec
Why you shouldn't rely on stimulants when lacking motivation
Chapter 22 32 sec
How caffeine affects motivation
Chapter 23 3 mins
Why Dr. Huberman limits his nicotine consumption and may quit
Chapter 24 2 mins
The pitfalls of artificial stimulants
Chapter 25 4 mins
Why Andrew "counts walls" during deliberate cold exposure
Chapter 26 2 mins
Cold exposure parameters for increasing dopamine
Chapter 27 1 min
Cold plunge alternatives for replenishing the dopamine pool
Chapter 28 3 mins
Why Andrew limits most workouts to 80-85% intensity
Chapter 29 2 mins
Using exercise & cold exposure as stimuli for the brain
Chapter 30 2 mins
The anterior midcingulate cortex (aMCC)
Chapter 31 2 mins
Transcranial magnetic stimulation
Chapter 32 3 mins
What does Dr. Huberman think of Neuralink?
Chapter 33 6 mins
How non-sleep deep rest (NSDR) replenishes dopamine levels
Chapter 34 3 mins
Why NSDR may teach people to become better at sleeping
Chapter 35 1 min
Rhonda's experience trying NSDR after a night of poor sleep
Chapter 36 3 mins
Possible creativity & trauma therapy benefits of NSDR
Chapter 37 1 min
How to cultivate a healthy relationship with social media
Chapter 38 4 mins
Dr. Huberman's insights on social media detachment and usage limits
Chapter 39 1 min
Dr. Huberman on the unique psychosocial dynamics of X (formerly Twitter)
Chapter 40 2 mins
Andrew's recommended daily use limit for Instagram
Chapter 41 1 min
Is social media increasing the prevalence of ADHD?
Chapter 42 2 mins
Why Andrew recommends setting social media constraints
Chapter 43 1 min
Social media makes grown adults behave like teenagers
Chapter 44 2 mins
Is social media increasing divorce rates?
Chapter 45 9 mins
How low solar angle sunlight affects the circadian rhythm
Chapter 46 1 min
How to limit the adverse effects of late-night artificial light
Chapter 47 1 min
The light bulb that mimics sunrise and sunset
Chapter 48 1 min
How to spike morning cortisol by 50%
Chapter 49 49 sec
What's the optimal time to view morning sunlight?
Chapter 50 1 min
Can light panels replace viewing morning sunlight?
Chapter 51 6 mins
Combatting laptop & phone use with long distance viewing
Chapter 52 8 mins
Why Andrew recommends limiting alcohol to 0-2 drinks per week
Chapter 53 5 mins
How does alcohol affect the dopamine and serotonin systems?
Chapter 54 4 mins
Treating ADHD with prescription drugs, supplements, & behaviors
Chapter 55 3 mins
Factors contributing to the possible overdiagnosis of ADHD
Chapter 56 1 min
Do people with ADHD lack focus capacity?
Chapter 57 1 min
Can behavioral modifications replace the need for ADHD drugs?
Chapter 58 5 mins
Andrew's weekly workout routine
Chapter 59 55 sec
Andrew's diet & why his dinners are higher in carbs
Chapter 60 54 sec
Modulating stress with the physiological sigh
Chapter 61 2 mins
Andrew's supplement routine
Chapter 62 2 mins
Andrew's experimentation with peptides
Chapter 63 2 mins
How Andrew gauges supplement, diet, & workout routine effectiveness
Chapter 64 11 mins
How does Andrew deal with negative comments & press?
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#090 How Exercise Prevents & Reverses Heart Aging | Benjamin Levine, M.D.
Download the 13-Page "Omega-3 Supplementation Guide"... more
May 28 2024 2h 31m
Optimal Training Variety for Fitness
Chapter 1 3 mins
Are 3 weeks of bed rest worse for fitness than 30 years of aging?
Chapter 2 1 min
Why untrained individuals recover fitness faster than athletes following bed rest
Chapter 3 2 mins
Does exercise protect against long COVID?
Chapter 4 1 min
"COVID triad testing" guidelines for evaluating heart health in athletes
Chapter 5 56 sec
Why strict bed rest is a model for space flight
Chapter 6 1 min
How 12 weeks of bed rest affects heart size
Chapter 7 3 mins
Why a brand-new rubber band mimics a lifetime of endurance training
Chapter 8 2 mins
The exercise dose that preserves youthful cardiovascular structure
Chapter 9 3 mins
The exercise regimen that reversed 20 years of heart aging
Chapter 10 5 mins
What it takes to reverse vascular age by 15 years in 70-year-olds
Chapter 11 5 mins
Benefits of starting an exercise regimen in your 70s [benefits that don't involve cardiac remodeling]
Chapter 12 3 mins
Considering the risks of high-intensity exercise
Chapter 13 4 mins
Balancing high-intensity & moderate-intensity training
Chapter 14 1 min
Training for health vs. training for performance
Chapter 15 1 min
Why muscle mass & cardiorespiratory fitness are like retirement funds
Chapter 16 1 min
Make exercise a part of your personal hygiene
Chapter 17 7 mins
Why does VO2 max correlate with longevity?
Chapter 18 5 mins
The 2018 JAMA study on cardiorespiratory fitness & mortality
Chapter 19 2 mins
How does change in fitness over time affect mortality?
Chapter 20 3 mins
Why exercise non-responders should consider "increasing the dose"
Chapter 21 2 mins
The 2 limiting factors for improving VO2 max in competitive athletes
Chapter 22 4 mins
How marathon training affects heart size in sedentary young people
Chapter 23 5 mins
Heart adaptations in purely strength-trained vs. endurance athletes
Chapter 24 3 mins
Why pure strength-trainers should incorporate endurance training
Chapter 25 4 mins
How strength training affects blood pressure (exercise pressor reflex)
Chapter 26 1 min
How exercise influences cardiac output in mitochondrial myopathy patients
Chapter 27 2 mins
Does CrossFit count as endurance training?
Chapter 28 5 mins
What's the best exercise for improving blood pressure?
Chapter 29 2 mins
Lifestyle strategies for treating hypertension
Chapter 30 3 mins
Why recovery is key to reaping the benefits of a training stimulus
Chapter 31 59 sec
The best indicator of being overtrained
Chapter 32 6 mins
Heart rate brackets & running pace estimates for training zones 2-5
Chapter 33 5 mins
Why heart rate variability is a poor indicator of recovery
Chapter 34 3 mins
Why do men tend to be faster runners than women?
Chapter 35 1 min
Can women achieve similar aerobic exercise benefits doing 2x less than men?
Chapter 36 1 min
Are there cardiovascular benefits of HRT in women?
Chapter 37 1 min
How Dr. Benjamin Levine defines "extreme exercise"
Chapter 38 6 mins
How does exercise volume affect coronary plaque calcification
Chapter 39 3 mins
How exercise duration & intensity affect coronary calcium levels
Chapter 40 2 mins
Why high exercise duration & intensity increases risk of Afib
Chapter 41 1 min
What exercise dose increases Afib risk?
Chapter 42 2 mins
Managing stroke risk in athletes prone to Afib with anticoagulants
Chapter 43 5 mins
Why you shouldn't become an endurance athlete to "live longer"
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#089 How to Exercise for Longevity | CrossFit for Health 2024
Download the 9-Page "Cognitive Enhancement Blueprin... more
Apr 8 2024 51m
Exercise Snacks Improve Health & Longevity
Chapter 1 1 min
Why "below normal" cardio may be a great starting point (for adding years to your life)
Chapter 2 7 sec
The simple math of 45 days of life extension (per 1 mL/kg/min VO2max)
Chapter 3 56 sec
Is there an upper limit to the longevity benefits of VO2 max?
Chapter 4 39 sec
Why poor cardiovascular fitness is nearly as bad as a chronic disease
Chapter 5 1 min
Why zone 2 training may not improve VO2 max (for some people)
Chapter 6 1 min
Protocols for improving VO2 max quickly
Chapter 7 56 sec
How to estimate VO2 max in 12 minutes (without a lab)
Chapter 8 2 mins
What it takes to reverse 20 years of heart aging
Chapter 9 28 sec
Blood pressure benefits of vigorous exercise
Chapter 10 18 sec
The role of blood pressure in dementia
Chapter 11 35 sec
The BDNF brain benefits of high-intensity exercise
Chapter 12 2 mins
The signaling role of lactate production by muscle
Chapter 13 50 sec
How training effortfully improves focus & attention
Chapter 14 18 sec
Protocols for maximizing BDNF from training (HR training targets and duration)
Chapter 15 47 sec
Anti-cancer effects of vigorous exercise
Chapter 16 21 sec
Why shear stress kills circulating tumor cells an experiment in three cell lines
Chapter 17 26 sec
Why reducing circulating tumor cells likely greatly increases survival
Chapter 18 1 min
What if you exercise in short bursts all day long?
Chapter 19 42 sec
Why "exercise snacks" are a crucial pre- and post-mealtime activity
Chapter 20 57 sec
The best ways to improve mitochondrial biogenesis and metabolism
Chapter 21 4 mins
The mortality benefits of breaking up sedentary time
Chapter 22 1 min
Why the protein RDA is too low (and the flawed experiments that lead to that)
Chapter 23 1 min
How much protein is needed for muscle?
Chapter 24 1 min
Does omega-3 reduce muscle atrophy?
Chapter 25 1 min
Why we should lift for aging and to prevent the 8% per decade decline of muscle
Chapter 26 1 min
Is lifting heavy necessary for gaining muscle?
Chapter 27 1 min
What the sauna has in common with exercise
Chapter 28 1 min
Does the sauna enhance the benefits of exercise?
Chapter 29 1 min
How heat shock proteins prevent plaque aggregation & slows muscle atrophy
Chapter 30 42 sec
Can sauna after resistance training boost hypertrophy?
Chapter 31 52 sec
Sauna parameters (temperature, duration, frequency, & humidity)
Chapter 32 59 sec
Comparing traditional saunas to infrared
Chapter 33 1 min
Are hot baths a valid sauna alternative?
Chapter 34 1 min
Is EPA or DHA responsible for omega-3's effects on disuse atrophy?
Chapter 35 1 min
Are endurance athletes at risk for cardiovascular injury?
Chapter 36 2 mins
What mechanisms are responsible for sauna's benefits?
Chapter 37 2 mins
Is a sauna temperature above 200 °F too hot?
Chapter 38 1 min
My recommended sauna temperature & duration
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#088 The Science of Optimizing Sleep - Special Preview
Download the 9-Page "Cognitive Enhancement Blueprin... more
Mar 26 2024 21m
Carbohydrate Intake and Sleepiness
Chapter 1 5 mins
How exercise timing affects deep sleep
Chapter 2 4 mins
Do saunas and hot baths increase sleep-enhancing hormones?
Chapter 3 1 min
Can learning and meditation boost deep sleep?
Chapter 4 36 sec
Do scented oils, like lavender, impact sleep?
Chapter 5 4 mins
Carbs before bed and the insulin-tryptophan-melatonin connection
Chapter 6 2 mins
Why carb-heavy meals make us sleepy
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#087 The Science of Magnesium and Its Role in Aging and Disease | Dr. Rhonda Patrick
Download the 9-Page "Cognitive Enhancement Blueprin... more
Mar 19 2024 1h 17m
Magnesium Response to Stress and Exercise
Chapter 1 2 mins
Why the effects of magnesium are far-reaching
Chapter 2 4 mins
Why athletes need at least 10-20% more magnesium than the RDA
Chapter 3 1 min
Why magnesium deficiency & insufficiency are common
Chapter 4 3 sec
How to determine if you're getting enough magnesium
Chapter 5 2 mins
The problem with magnesium blood tests
Chapter 6 2 mins
Magnesium supplements
Chapter 7 26 sec
The effectiveness of epsom salt baths (see also
Chapter 8 6 mins
Is magnesium threonate better at crossing the blood-brain barrier?
Chapter 9 55 sec
Why magnesium threonate shouldn't count toward your RDA goal
Chapter 10 26 sec
What magnesium supplement do I take?
Chapter 11 3 mins
The effect of stress on magnesium balance
Chapter 12 2 mins
Why the energy demands of workouts affect magnesium balance
Chapter 13 1 min
Does magnesium supplementation improve sleep?
Chapter 14 3 mins
Why trials in the field of nutrition are often misleading
Chapter 15 1 min
Does higher magnesium intake improve cognition?
Chapter 16 3 mins
Does magnesium have a role in preventing Alzheimer's disease?
Chapter 17 32 sec
The effect of creatine on the brain (and its relationship to magnesium)
Chapter 18 49 sec
Why magnesium may prevent excitotoxicity in the brain
Chapter 19 3 mins
Magnesium's potential for managing migraines
Chapter 20 57 sec
The role of magnesium in aging
Chapter 21 1 min
Why magnesium deficiency impairs DNA repair
Chapter 22 2 mins
Magnesium's role in cancer prevention
Chapter 23 2 mins
Why magnesium is intertwined in genomic stability
Chapter 24 47 sec
Why we shouldn't disregard observational data in nutrition
Chapter 25 2 mins
How magnesium intake affects mortality risk and cancer
Chapter 26 1 min
Magnesium in osteoporosis prevention
Chapter 27 1 min
Why magnesium intake in early life affects bone accretion
Chapter 28 5 mins
The effect of magnesium on vitamin D metabolism
Chapter 29 3 mins
Does magnesium treat high blood pressure?
Chapter 30 2 mins
Does magnesium help manage muscle cramps?
Chapter 31 4 mins
Is transdermal absorption of magnesium effective?
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#086 How Micronutrients & Exercise Ameliorate Aging | Dr. Rhonda Patrick
Download the 9-Page "Cognitive Enhancement Blueprin... more
Mar 6 2024 56m
Exercise Snacks Improve Longevity
Chapter 1 4 mins
Vitamin D
Chapter 2 3 mins
How vitamin D deficiency affects all-cause mortality risk
Chapter 3 1 min
Optimal vitamin D levels & supplementation
Chapter 4 3 mins
Why magnesium deficiency impairs DNA damage repair
Chapter 5 2 mins
Dangers of inadequate omega-3 intake
Chapter 6 4 mins
The correct omega-3 index level
Chapter 7 1 min
How to correct vitamin D, omega-3, & magnesium inadequacies
Chapter 8 1 min
Vigorous exercise is the best longevity drug
Chapter 9 4 mins
How increasing VO2 max affects life expectancy
Chapter 10 2 mins
Protocols for increasing VO2 max
Chapter 11 1 min
How to measure VO2 max
Chapter 12 2 mins
What it takes to reverse 20 years of heart aging
Chapter 13 1 min
Blood pressure benefits of vigorous exercise
Chapter 14 3 mins
The BDNF brain benefits of vigorous exercise
Chapter 15 1 min
How vigorous intensity exercise improves focus & attention
Chapter 16 1 min
Exercise protocols for maximizing BDNF
Chapter 17 2 mins
Anti-cancer effects of vigorous exercise
Chapter 18 8 mins
Exercise snacks ​
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#085 Dr. Peter Attia on Mastering Longevity – Insights on Cancer Prevention, Heart Disease, and Aging
Download the 9-Page "Cognitive Enhancement Blueprin... more
Dec 27 2023 3h 59m
Visceral Fat, Cancer, and Overall Health
Chapter 1 2 mins
Defining cardiovascular disease
Chapter 2 1 min
Coronary plaque and fatality risk
Chapter 3 2 mins
What is cholesterol?
Chapter 4 7 mins
How ApoB predicts heart disease
Chapter 5 3 mins
Factors elevating ApoB
Chapter 6 1 min
ApoB reference range explained
Chapter 7 9 mins
Does high ApoB cause cardiovascular disease
Chapter 8 2 mins
ApoB thresholds for ASCVD prevention
Chapter 9 53 sec
Genetics of ApoB and LDL
Chapter 10 12 mins
Dietary factors raising ApoB
Chapter 11 2 mins
Does low LDL increase cancer?
Chapter 12 3 mins
Cholesterol-lowering drugs
Chapter 13 3 mins
Statins, uses, and side effects
Chapter 14 6 mins
Are statins toxic to mitochondria?
Chapter 15 1 min
Ubiquinol for statin-induced muscle soreness
Chapter 16 5 mins
How to train in zone 2
Chapter 17 4 mins
Statins and neurodegenerative disease risk
Chapter 18 4 mins
Cholesterol synthesis in the brain (desmosterol role)
Chapter 19 1 min
Statin alternatives pros and cons
Chapter 20 3 mins
Ezetimibe
Chapter 21 5 mins
Bempedoic acid
Chapter 22 2 mins
Berberine for CVD Risk Reduction?
Chapter 23 6 mins
Muscle as a glucose sink
Chapter 24 5 mins
Chronic glucose toxicity and vascular impact
Chapter 25 3 mins
Hemoglobin A1C Levels and Mortality Data
Chapter 26 6 mins
80/20 Zone 2/VO2 Max Training Protocol
Chapter 27 10 mins
Insights from VO2 max testing data
Chapter 28 2 mins
How obesity increases cancer risk
Chapter 29 5 mins
Cancer screening benefits and risks
Chapter 30 8 mins
Dr. Attia's recommended cancer screening age
Chapter 31 5 mins
Liquid biopsies for detecting cancer
Chapter 32 5 mins
CT scans, mammograms and radiation concerns
Chapter 33 4 mins
Menopause hormonal shifts and health effects
Chapter 34 13 mins
Hormone replacement therapy (HRT)
Chapter 35 3 mins
Perimenopause diagnosis with hormone levels
Chapter 36 2 mins
HRT's impact on dementia, cancer, and heart disease risk
Chapter 37 2 mins
Estrogen's role in bone density
Chapter 38 8 mins
Vitamin D
Chapter 39 2 mins
Testosterone replacement for women's sexual function
Chapter 40 4 mins
HRT safety 10 years post-menopause
Chapter 41 6 mins
Treating low testosterone in men
Chapter 42 2 mins
TRT side effects and risks
Chapter 43 6 mins
Ways to reduce blood pressure
Chapter 44 5 mins
How to measure blood pressure
Chapter 45 13 mins
Peter's longevity optimization routines
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#084 The Brain Health & Longevity Benefits of Vigorous Exercise | Dr. Rhonda Patrick
This episode challenges common perceptions about exe... more
Dec 5 2023 1h 2m
Science of Vigorous Exercise and Benefits
Chapter 1 4 mins
Introduction
Chapter 2 3 mins
What differentiates "vigorous" from "zone 2" training
Chapter 3 3 mins
Ties between VO2 max & life expectancy
Chapter 4 2 mins
Why zone 2 training doesn't guarantee VO2 max improvements
Chapter 5 1 min
How to balance zone 2 training & vigorous-intensity workouts
Chapter 6 3 mins
Why the Norwegian 4x4 protocol may improve your VO2 max
Chapter 7 2 mins
Evidence-based methods to estimate VO2 max outside a lab
Chapter 8 5 mins
What it takes to reverse 20 years of heart aging: a two-year protocol
Chapter 9 1 min
HIIT and type 2 diabetes how vigorous exercise can reduce risk
Chapter 10 2 mins
The mitochondria argument: HIIT vs. Zone 2 which intensity is better?
Chapter 11 3 mins
Rethinking the 80-20 rule for everyday exercisers (less zone 2, more effort)
Chapter 12 2 mins
The role of high-intensity workouts in enhancing mitophagy
Chapter 13 2 mins
Why lactate accumulation from higher training intensity benefits the brain
Chapter 14 2 mins
Why the "glucose sparing" effect of lactate benefits brain injury and aging
Chapter 15 1 min
The unique BDNF benefits of high-intensity exercise: the lactate advantage
Chapter 16 2 mins
The angiogenic effects of VEGF on the blood-brain barrier (in response to lactate)
Chapter 17 2 mins
The greater the exercise intensity, the greater the myokine release
Chapter 18 1 min
How physical activity affects death risk in breast & colorectal cancer survivors
Chapter 19 1 min
How vigorous aerobic exercise kills circulating tumor cells
Chapter 20 1 min
Why exercise reduces depression and neurotoxicity (kynurenine mechanism)
Chapter 21 7 mins
The surprising power of "exercise snacks" against mortality
Chapter 22 1 min
Download "The Cognitive Enhancement Blueprint" at
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#83 How Vitamin D, Omega-3s, & Exercise May Increase Longevity | Dr. Rhonda Patrick
This episode features Rhonda Patrick, Ph.D., and was... more
Nov 9 2023 1h
Vitamin D and Mendelian Randomization Studies
Chapter 1 1 min
Introduction
Chapter 2 7 mins
Vitamin D deficiency risks, why it's so common, & correcting with supplementation
Chapter 3 3 mins
Magnesium's critical role in DNA repair & synthesis
Chapter 4 1 min
The best dietary sources of magnesium
Chapter 5 1 min
Magnesium supplements: Glycinate, malate, dioxide, & citrate
Chapter 6 37 sec
Exercise staves off age-related disease
Chapter 7 5 mins
How genetic SNPs can affect vitamin D deficiency risk
Chapter 8 2 mins
Low omega-3 intake from seafood is a top-6 preventable cause of death
Chapter 9 2 mins
Why ALA's conversion into EPA & DHA is inefficient
Chapter 10 3 mins
Omega-3 index: Optimal levels & ties to increased life expectancy
Chapter 11 2 mins
How omega-3s reduce inflammation, a key driver of aging
Chapter 12 58 sec
Omega-3s protect against muscle disuse atrophy
Chapter 13 2 mins
Why avoiding fish during pregnancy is a huge mistake
Chapter 14 1 min
Omega-3s are a low-hanging fruit for improving cardiovascular & brain health
Chapter 15 4 mins
What to look for when choosing an omega-3 supplement
Chapter 16 6 mins
Hormesis: Why intermittent stressors are beneficial
Chapter 17 54 sec
How to choose an exercise regimen
Chapter 18 2 mins
“Exercise snacks” reduce all-cause & cancer-related mortality
Chapter 19 2 mins
Brain benefits of lactate from vigorous exercise
Chapter 20 2 mins
How blood flow generated from aerobic exercise kills circulating tumor cells
Chapter 21 1 min
Rhonda's workout regimen
Chapter 22 2 mins
HIIT ameliorates adverse effects of sleep deprivation
Chapter 23 1 min
Exercise is the best longevity "drug"
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#082 The Science of Vigorous Exercise — From VO2 Max to Time Efficiency of HIIT | Martin Gibala, Ph.D.
Dr. Martin Gibala is a muscle physiologist, professo... more
Sep 19 2023 2h 51m
Comparing High-Intensity and Continuous Exercise
Chapter 1 10 mins
Introduction
Chapter 2 52 sec
What is high-intensity training?
Chapter 3 1 min
Zone 2 vs. HIIT for VO2 max which is better?
Chapter 4 1 min
The vital role of vigorous exercise
Chapter 5 3 mins
Why VO2 max matters for longevity
Chapter 6 4 mins
Elite athletes vs. committed exercisers
Chapter 7 8 mins
Measuring maximum heart rate and VO2 max
Chapter 8 5 mins
How the heart adapts to HIIT to increase VO2 max
Chapter 9 4 mins
Why vigorous exercise accelerates mitochondrial adaptation
Chapter 10 4 mins
Enhancing fat oxidation and mitochondrial growth with vigorous exercise
Chapter 11 1 min
How intensive exercise boosts fat breakdown
Chapter 12 12 mins
Is high-intensity exercise better for autophagy than fasting?
Chapter 13 2 mins
Exercise snacks
Chapter 14 5 mins
Protocol for VO2 max
Chapter 15 4 mins
The effect of HIIT on muscle fiber types
Chapter 16 3 mins
How aging effects muscle fibers
Chapter 17 2 mins
Does high-intensity training produce an “afterburn effect?
Chapter 18 8 mins
Why vigorous workouts are better for BDNF and cognition
Chapter 19 26 mins
Anti-metastatic cancer effects
Chapter 20 5 mins
Wingate training vs. reHIIT a comparison of protocols
Chapter 21 3 mins
Perceived exertion vs. HRmax
Chapter 22 1 min
Interval walking for type 2 diabetics
Chapter 23 3 mins
Contraindications of HIIT
Chapter 24 5 mins
Why preconditioning reduces risks from exercise
Chapter 25 5 mins
Can resistance training be a type of aerobic exercise?
Chapter 26 2 mins
Does cardio and strength training interfere with each other?
Chapter 27 8 mins
How many minutes per week of high-intensity training?
Chapter 28 43 sec
Misconceptions on high-intensity interval training for women
Chapter 29 4 sec
Should post-menopausal women do H.I.I.T.?
Chapter 30 4 mins
Does intense exercise raise cortisol?
Chapter 31 2 mins
Hypoxic training and blood flow restriction
Chapter 32 2 mins
Bone density and osteoarthritis
Chapter 33 4 mins
Atrial fibrillation risk
Chapter 34 10 mins
Tips for training with joint issues
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Chris McGlory, PhD, on the Anabolic Potential of Omega-3 Fatty Acids
Dr. Chris McGlory is an assistant professor at Queen... more
Jul 3 2023 1h 36m
Omega-3's Effect on Muscle Profile
Chapter 1 7 mins
Introduction
Chapter 2 2 mins
Why atrophy is worse for the old than the young
Chapter 3 2 mins
Can dietary protein prevent atrophy?
Chapter 4 5 mins
Why reduced movement can insidiously mimic short-term immobilization
Chapter 5 2 mins
The disability threshold when atrophy may actually be deadly
Chapter 6 3 mins
Does high-dose omega-3 hold the key to fighting atrophy? (5g/day)
Chapter 7 13 mins
Does omega-3 help muscle respond more optimally to low protein?
Chapter 8 2 mins
Why omega-3 must be preloaded for 4 to 6 weeks
Chapter 9 5 mins
Why omega-3 trials have conflicting results
Chapter 10 2 mins
Does omega-3 enhance strength?
Chapter 11 2 mins
Sex differences in gaining mass and strength
Chapter 12 1 min
Improvements in gait speed and balance (muscle performance / physical performance battery)
Chapter 13 2 mins
How to act on mixed evidence and should we?
Chapter 14 3 mins
Why omega-3 may reduce frailty in old age
Chapter 15 5 mins
Why the anabolic mechanisms are counterintuitive (going beyond the canonical anti-inflammatory role of omega-3)
Chapter 16 7 mins
Do omega-3s boost tired, dysfunctional mitochondria?
Chapter 17 3 mins
Why we need an "omega-3 index" for muscle
Chapter 18 1 min
Why the inflammation from cancer wastes muscle
Chapter 19 15 mins
Does omega-3 reduce atrophy from cancer cachexia?
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#080 How Heat Therapy Improves Slow Wave Sleep
Heat therapy, such as using a sauna or soaking in a ... more
May 30 2023 15m
Chapter 1 1 min
Introduction
Chapter 2 59 sec
Increasing pre-sleep tiredness
Chapter 3 2 mins
Effects of exercise
Chapter 4 57 sec
How the immune system regulates sleep
Chapter 5 1 min
What heat and exercise have in common
Chapter 6 19 sec
Hormonal effects of heat
Chapter 7 2 mins
Growth hormone
Chapter 8 1 min
Prolactin and sleep onset
Chapter 9 1 min
Effect of sexual activity
Chapter 10 37 sec
Overlap in the brain (thermoregulation vs. sleep)
Chapter 11 2 mins
Heat protocols and tactics
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#079 Blood-Brain Barrier Dysfunction in Alzheimer’s Disease and Dementia | Axel Montagne, Ph.D.
Dr. Axel Montagne is a chancellor's fellow and group... more
Feb 28 2023 1h 48m
Reducing Fibrinogen Levels
Chapter 1 57 sec
What dementias have in common
Chapter 2 55 sec
The importance of preserving small blood vessels (in the brain)
Chapter 3 1 min
Changes in the blood-brain barrier in aging that cause "leaking"
Chapter 4 1 min
Predicting cognitive decline early with biomarkers an opportunity for intervention?
Chapter 5 2 mins
Why targeting amyloid isn’t enough
Chapter 6 5 mins
The impact of the APOE4 genotype on brain vasculature
Chapter 7 9 mins
The cause of white matter damage in the brain
Chapter 8 1 min
Why the loss of omega-3 transport affects pericytes
Chapter 9 19 sec
The role of exercise in prevention of blood-brain barrier dysfunction
Chapter 10 1 min
Why high heart rates during exercise preserve brain function
Chapter 11 3 mins
The role of exercise in preserving vision health
Chapter 12 5 mins
Why leaky vessels damage myelin and the brain
Chapter 13 2 mins
Can you have more than one type of dementia?
Chapter 14 6 mins
Does the breakdown of the blood-brain barrier cause “type 3 diabetes"?
Chapter 15 20 mins
Why omega-3 may prevent detachment of pericytes
Chapter 16 5 mins
Why a hepatitis drug restored cognition in APOE4 mice
Chapter 17 5 mins
Why blood-brain barrier disruption results in the accumulation of amyloid-beta
Chapter 18 11 mins
Why lifetime hypertension increases dementia risk
Chapter 19 11 mins
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.
Dr. Brad Schoenfeld is a professor at Lehman College... more
Dec 6 2022 2h 4m
Time Restricted Feeding
Chapter 1 1 min
Why should we lift weights?
Chapter 2 4 mins
Why building bone matters
Chapter 3 2 mins
How to lift in old age
Chapter 4 2 mins
Why to lift while young (especially women)
Chapter 5 43 sec
Should children lift weights?
Chapter 6 2 mins
Does lifting stunt growth?
Chapter 7 7 mins
How to change body composition
Chapter 8 1 min
Protein requirements
Chapter 9 7 mins
How to calculate protein needs
Chapter 10 1 min
Protein per meal what's the right amount?
Chapter 11 5 mins
Does time-restricted eating undermine hypertrophy?
Chapter 12 2 mins
Anabolic window: myths vs. reality
Chapter 13 8 mins
Total daily protein intake
Chapter 14 3 mins
Why aging affects muscle power (loss of type II fibers)
Chapter 15 1 min
Power training vs. strength
Chapter 16 3 mins
Benefits of explosive power training (fall prevention)
Chapter 17 39 sec
How to power train with plyometrics
Chapter 18 6 mins
Training to failure (is it important?)
Chapter 19 1 min
Rest in between sets (is it needed?)
Chapter 20 11 mins
Number of sets per week
Chapter 21 11 mins
Tips for recovery
Chapter 22 3 mins
Should you get sore from exercise?
Chapter 23 3 mins
What can you do for soreness? (without blunting hypertrophy)
Chapter 24 4 mins
Does aerobic exercise undermine resistance training?
Chapter 25 1 min
Resistance training for endurance athletes
Chapter 26 4 mins
Can stretching increase muscle growth?
Chapter 27 2 mins
Is yoga a type of resistance training?
Chapter 28 4 mins
Blood-flow restriction training
Chapter 29 5 mins
What is Brad's routine?
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#077 Rewriting genomes to eradicate disease and aging | Dr. George Church
George Church, Ph.D. is a professor of genetics at H... more
Aug 24 2022 2h 8m
Base Editing
Chapter 1 8 mins
History of the Human Genome Project
Chapter 2 2 mins
Manufacturing cell phones (with biology)
Chapter 3 2 mins
Genome Project-Write
Chapter 4 44 sec
Writing a human Y chromosome (from scratch)
Chapter 5 2 mins
What if you could eliminate viral disease?
Chapter 6 4 mins
De-extinction and reinstating lost traits and genes
Chapter 7 2 mins
The Vertebrate Genomes Project
Chapter 8 11 mins
AlphaFold and other AI tools
Chapter 9 8 mins
CRISPR vs. Base Editing (emerging tools of genetic engineering)
Chapter 10 2 mins
Why multiplex editing will change the world
Chapter 11 1 min
Molecular flight recorder
Chapter 12 4 mins
Preventing viral spillover and enhancing livestock
Chapter 13 2 mins
PCSK9 gene therapy for cholesterol
Chapter 14 4 mins
Is aging an evolved program?
Chapter 15 3 mins
Treating aging with a combination gene treatment
Chapter 16 2 mins
Does animal research help us understand human aging?
Chapter 17 1 min
Human organoids as a model and therapeutic
Chapter 18 2 mins
Could engineered transplant organs become better than the originals?
Chapter 19 12 mins
Embryo editing controversy
Chapter 20 1 min
Gene editing for space travel
Chapter 21 3 mins
Can synthetic biology alleviate poverty?
Chapter 22 5 mins
Is i n vitro fertilization and embryo selection practically similar to editing?
Chapter 23 6 mins
The occasional cost of brilliance
Chapter 24 3 mins
Eradicating disease with Gene Drive
Chapter 25 3 mins
Technologies to solve Lyme disease
Chapter 26 8 mins
Dr. Church's experience with narcolepsy as a bridge to creative insights
Chapter 27 7 mins
Why George encoded his book in DNA
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#076 Building Muscle with Resistance Exercise and Reassessing Protein Intake | Stuart Phillips, PhD
Stuart Phillips, PhD, is a professor of kinesiology ... more
Jun 29 2022 1h 56m
Vascular Insulin Resistance
Chapter 1 7 mins
Why muscle is important for longevity
Chapter 2 2 mins
Is the importance of muscle mass (per se) overstated?
Chapter 3 2 mins
Is the RDA on protein too low?
Chapter 4 25 sec
Minimum vs. optimal protein intake (for athletes)
Chapter 5 5 mins
Why older adults need more protein
Chapter 6 3 mins
Caloric restriction vs. higher protein for aging
Chapter 7 1 min
What is a catabolic crisis?
Chapter 8 6 mins
Effects of space flight on muscle
Chapter 9 3 mins
Practical tips for protein intake
Chapter 10 1 min
Protein timing and the anabolic window
Chapter 11 2 mins
Most important factors for hypertrophy
Chapter 12 1 min
Should we supplement leucine?
Chapter 13 10 mins
Does plant protein support hypertrophy?
Chapter 14 1 min
Causes of anabolic resistance
Chapter 15 8 mins
What types of exercise and how much?
Chapter 16 1 min
Protein and rest as tools for recovery
Chapter 17 16 sec
Mechanisms of muscle protein synthesis and breakdown
Chapter 18 4 mins
Does rapamycin inhibit hypertrophy?
Chapter 19 2 mins
What is Dr. Phillips doing to age well?
Chapter 20 1 min
Hormonal responses to exercise
Chapter 21 2 mins
Sex differences in hypertrophy
Chapter 22 24 sec
Effect of menopause on muscle
Chapter 23 1 min
Do testosterone boosters work?
Chapter 24 4 mins
Does growth hormone improve muscle?
Chapter 25 4 mins
Androgen replacement therapy (benefits vs. drawbacks)
Chapter 26 36 sec
Mental health benefits of exercise
Chapter 27 6 mins
Anti-catabolic effects of heat
Chapter 28 4 mins
Molecular causes of sarcopenia
Chapter 29 6 mins
Anti-catabolic effects of omega-3
Chapter 30 7 mins
Brain and muscle effects of creatine
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Intestinal Permeability: the Bacterial link to Aging, Brain Barrier Dysfunction & Metabolic Disorder
The intestinal barrier serves as a gatekeeper to the... more
May 31 2022 58m
Exercise for Brain Health
Chapter 1 4 mins
Dietary fat
Chapter 2 2 mins
Introduction
Chapter 3 5 mins
Atherosclerosis
Chapter 4 2 mins
Brain
Chapter 5 2 mins
Circulating LPS and behavior
Chapter 6 4 mins
Toll-like receptors and inflammation
Chapter 7 6 mins
Factors that affect intestinal permeability
Chapter 8 1 min
Alcohol
Chapter 9 3 mins
Gluten
Chapter 10 2 mins
Butyrate and dietary fiber
Chapter 11 49 sec
Biomarkers of intestinal permeability
Chapter 12 6 mins
Omega-3 fatty acids
Chapter 13 8 mins
Q&A LEARN MORE: Coinciding with this release, you can now find a variety of deep resources on the FoundMyFitness website for all of the topics covered in this episode. Learn about the blood-brain barrier Learn about intestinal permeability Learn about toll-like receptors Learn about cerebral small vessel disease
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#074 Dr. Dominic D'Agostino on Developing a Well-Designed Ketogenic Diet and Harnessing Its Benefits
Dr. Dominic ("Dom") D'Agostino is an expert on a wid... more
Apr 28 2022 2h 48m
Ketones and Muscle Wasting
Chapter 1 3 mins
What is "keto” (and what it is not)
Chapter 2 6 mins
Types of ketogenic diets
Chapter 3 11 mins
Lifestyle Ketogenic Diet
Chapter 4 3 mins
Biomarkers and hyperlipidemia
Chapter 5 3 mins
Micronutrients and Supplementation
Chapter 6 22 mins
Exogenous Ketones
Chapter 7 17 mins
Optimal blood concentration of ketones (Dom's pick)
Chapter 8 21 mins
Exercise performance and anti-catabolic effects
Chapter 9 8 mins
Brain and Memory
Chapter 10 9 mins
Intermittent Fasting
Chapter 11 6 mins
Neurodegenerative Diseases
Chapter 12 6 mins
Migraines
Chapter 13 1 min
Autoimmune diseases
Chapter 14 15 mins
Cancer
Chapter 15 6 mins
Carnivore diet
Chapter 16 3 mins
Dom's lifestyle habits
Chapter 17 16 mins
Measuring ketones
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#073 Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram
This episode features a discussion with MedCram co-f... more
Apr 13 2022 1h 26m
Cardiovascular Benefits of Sauna
Chapter 1 4 mins
Rhonda's personal sauna protocol: duration, temperature, humidity, and frequency
Chapter 2 2 mins
Introduction
Chapter 3 8 mins
Summary of sauna benefits
Chapter 4 3 mins
Heat as an aerobic exercise mimetic
Chapter 5 2 mins
Effects of heat acclimation on endurance
Chapter 6 5 mins
Why heat shock proteins may protect against dementia
Chapter 7 4 mins
The stress-relieving effects of sauna use (personal anecdote)
Chapter 8 2 mins
Investigating sauna for depression
Chapter 9 4 mins
Brain-derived neurotrophic factor (BDNF) and endorphins response
Chapter 10 5 mins
Cellular repair mechanisms elicited by sauna use
Chapter 11 2 mins
Prevention of muscle atrophy
Chapter 12 2 mins
Detoxification of heavy metals
Chapter 13 1 min
Heart rate variability, a measure of stress resilience
Chapter 14 5 mins
The synergy of sauna use and exercise
Chapter 15 3 mins
Cross-cultural and historical prevalence of heat therapy
Chapter 16 2 mins
Infrared sauna vs. traditional saunas
Chapter 17 2 mins
How jacuzzi, hot baths, and hot showers compare to sauna use
Chapter 18 4 mins
Hydration, cold therapy, and sauna safety
Chapter 19 4 mins
Who should not use saunas?
Chapter 20 1 min
Does sauna use increase blood sugar levels?
Chapter 21 8 mins
Limitations of current sauna research and hopes for future research
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#072 Morgan Levine, PhD, on PhenoAge and the Epigenetics of Age Acceleration — can we change the pace?
Morgan Levine, Ph.D., developed the phenotypic aging... more
Apr 12 2022 1h 29m
Aging Field
Chapter 1 3 mins
What is aging and why does it matter to scientists?
Chapter 2 4 mins
Hallmarks of aging
Chapter 3 10 mins
The advantage of epigenetic clocks in research
Chapter 4 17 mins
Epigenetic age acceleration
Chapter 5 5 mins
Are epigenetic changes in aging a cause or consequence?
Chapter 6 7 mins
Reversing epigenetic age with interrupted reprogramming techniques
Chapter 7 6 mins
Therapeutic plasma exchange in aging and pro-aging factors in blood
Chapter 8 7 mins
Lifestyle factors that accelerate epigenetic age
Chapter 9 2 mins
Reliability of consumer epigenetic aging tests
Chapter 10 5 mins
Construct validity of epigenetic clocks
Chapter 11 1 min
Thoughts on most exciting research in aging field
Chapter 12 15 mins
Dr. Levine's lifestyle habits
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