FoundMyFitness
Sleep, Daylight Anchoring, and Effects on Memory & Obesity with Dan Pardi
updated
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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.
As you listen to this presentation, one of the lifestyle strategies that I don't cover but still think has an outsized benefit for longevity is omega-3 supplementation, which you can learn more about in my free 13-page guide available at fmfomega3guide.com
CHAPTERS:
00:00:00 Introduction
00:01:31 Why HIIT outshines zone 2 for improving metabolic health
00:03:52 The signaling role of lactate production by muscle
00:06:39 Optimal HIIT conditions for improving body composition
00:07:42 How vigorous exercise repairs dysfunctional mitochondria
00:11:33 HIIT vs. zone 2 for mitochondrial biogenesis
00:13:15 Evidence-based HIIT protocols
00:14:52 Why "exercise snacks" are a crucial pre- and post-mealtime activity
00:16:56 The mortality benefits of short exercise bursts
00:20:14 Why late-night eating is detrimental
00:24:43 Can high glucose levels accelerate brain atrophy?
00:25:36 How circadian misalignment affects postprandial glucose
00:26:52 Metabolic health benefits of time-restricted eating
00:29:30 Why early eating is better for metabolic health
00:31:54 Why losing sleep for 3 nights mimics type 2 diabetes
00:34:04 Why less than 7 hours of sleep increases type 2 diabetes risk
00:34:50 Why chronically high blood glucose damages cardiovascular health
00:36:45 What 4 hours of sleep for 4 nights does to insulin signaling
00:37:50 Why short sleep facilitates obesity
00:39:09 The checklist for good sleep hygiene
00:42:43 Can 1 hour of extra sleep help you lose weight?
00:43:53 Cognitive behavioral therapy for insomnia (CBT-I)
00:45:28 How HIIT improves metabolic health when sleep-restricted
00:48:01 Can HIIT ameliorate the mortality risk from poor sleep?
EPISODE LINKS:
Show notes & transcript: foundmyfitness.com/episodes/metabolic-health
PODCAST INFO:
Spotify: open.spotify.com/episode/6JRvsVjtFwsyDHafsKFdPp
Apple Podcasts: podcasts.apple.com/us/podcast/096-how-to-improve-metabolic-health-with-hiit/id818198322?i=1000672515377
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Sweating modestly contributes to enhancing microplastic-associated chemical excretion. Get my free sauna report when you sign up for my newsletter: foundmyfitness.com/newsletter
CHAPTERS:
00:00:00 The extent of the problem
00:02:12 Top sources of exposure
00:04:00 Contamination of our water
00:05:04 BPA, phthalates, & PFAS (forever chemicals)
00:07:07 How heating plastic affects BPA exposure
00:09:22 Our unfortunate habit of eating credit cards
00:11:33 Microplastics in major organs
00:14:04 Crossing the blood-brain barrier
00:15:00 How microplastics affect a developing fetus
00:15:54 The bloodstream is a highway for microplastics
00:18:11 Endocrine and hormonal effects
00:23:08 Consequences in pregnant women
00:25:34 How phthalates affect reproductive health
00:26:35 BPA's involvement in autism spectrum disorder
00:29:57 Side effects of prenatal BPA exposure
00:32:17 The brain may be a super-accumulator of plastic
00:34:50 Human brain microplastic levels are rising
00:36:06 Lost fertility in women
00:38:07 Changes in sperm quality
00:39:23 Microplastics in sperm
00:40:59 Why the heart suffers
00:42:51 Microplastics in arterial plaque
00:43:56 How BPA affects blood pressure
00:45:58 Risk of cancer
00:50:31 Topo Chico sparkling water
00:53:02 Reverse osmosis filtration
00:54:56 Food-based strategies for limiting microplastics
00:56:30 The "myth" of BPA-free plastics
00:58:14 Is salt a source of microplastics?
00:59:18 HEPA filters
01:00:52 Choose your clothing wisely
01:01:47 How to prevent release of microplastics (from laundry)
01:02:32 Receipts and thermal paper
01:04:17 Microplastic excretion and breakdown
01:06:28 Sulforaphane for detoxifying
01:08:38 Can dietary fiber increase microplastic excretion?
01:10:15 Are plastic chemicals excreted through sweat?
01:11:22 Do excretion strategies work for "forever chemicals"?
EPISODE LINKS:
Show notes & transcript: foundmyfitness.com/episodes/microplastics
MICROPLASTIC TOPIC ARTICLE:
foundmyfitness.com/topics/microplastics
PODCAST INFO:
Apple Podcasts: podcasts.apple.com/us/podcast/095-what-microplastics-are-doing-to-your-brain-body/id818198322?i=1000670188860
Spotify: open.spotify.com/episode/1d7YX8JgREhLT40W9X8d1g
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* Some sources suggest this figure may need to be revised downward due to disagreements over the underlying calculations. Nevertheless, despite the lack of consensus, human and animal consumption of microplastics remains substantial and widespread.
#microplastics
Get the cognitive enhancement blueprint, a science-based guide here:
bdnfprotocols.com
*Dr. Layne Norton*
Website: biolayne.com
Carbon Diet Coach: joincarbon.com
X: https://x.com/BioLayne
Instagram: instagram.com/biolayne
CHAPTERS:
00:00:00 Introduction
00:02:31 Layne's coaching philosophy
00:12:22 Why to start tracking calories (for at least 3 days)
00:15:24 Why people lie to themselves about food intake
00:20:49 The profound benefits of small exercise doses
00:24:36 Why you should treat exercise like brushing your teeth
00:27:54 Benefits of resistance training for older individuals
00:31:34 Should you train to failure?
00:44:50 Why hard training & consistency trump exercise selection
00:54:29 Is lifting heavy necessary for building muscle?
00:55:37 Barbell vs. hack squats for preventing falls
00:57:53 Can lifting weights decrease low-back pain?
00:59:26 Injury prevention when resistance training
01:08:59 How exposure therapy can help you with injuries
01:12:47 Why pain doesn't always indicate tissue injury
01:16:00 Should you resistance train after a poor night of sleep?
01:19:40 Why menopause can cause weight gain
01:27:19 Why it's never too late to start lifting weights
01:29:48 Resistance training tips for older individuals with joint pain
01:34:01 Why total protein intake matters more than distribution
01:42:02 Layne's daily protein distribution
01:44:27 The shortcomings of nutrition studies
01:51:49 Is consuming more than 1.6 g/kg of protein beneficial?
01:53:16 Should you eat more protein in a calorie deficit?
01:54:26 Protein intake for endurance athletes
01:55:50 How much protein does Layne eat?
01:56:54 Are seed oils a predominant cause of disease?
02:01:15 Saturated fat vs. seed oils
02:06:28 Does the carnivore diet increase heart disease?
02:11:59 Why heating seeds oil makes them inflammatory
02:18:16 Is there a "big food" industry conspiracy?
02:24:00 Are sugar-sweetened beverages uniquely deleterious?
02:28:00 Can diet soda help you lose weight?
02:32:03 Microbiome & cancer risks of diet soda
02:42:07 Why Layne rarely takes a strong position on early science
02:46:47 Carnivore diet
02:59:35 Time-restricted eating
03:10:21 Layne's daily routine
03:14:38 Layne's diet and supplements
03:16:21 Why everyone should take creatine
03:20:32 Rhodiola rosea
03:22:03 Ashwagandha
03:23:37 Promising supplements (need more evidence)
EPISODE LINKS:
Show notes & transcript: foundmyfitness.com/episodes/layne-norton
PODCAST INFO:
Apple Podcasts: podcasts.apple.com/us/podcast/094-dr-layne-norton-on-building-muscle-insights-on/id818198322?i=1000666789905
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fmfomega3guide.com
CHAPTERS:
00:00:00 Introduction
00:01:16 Why do we need protein?
00:02:20 How the protein RDA (0.8 g/kg) was established
00:06:50 Protein turnover in organs (brain, liver, etc.)
00:10:10 How much protein do you really need?
00:14:58 Recommended protein intake when dieting for weight loss
00:16:15 How the body adapts to higher protein
00:19:46 Anabolic resistance
00:22:45 Protein requirements for overweight & obese individuals
00:24:58 Gaining strength vs. muscle mass
00:29:20 Optimal protein distribution
00:33:05 20g vs. 100g protein post-workout
00:36:01 Can evening protein consumption stimulate muscle protein synthesis overnight?
00:40:45 How does time-restricted feeding affect muscle protein synthesis?
00:47:07 Protein before vs. after exercising
00:48:57 How does spreading out protein intake affect hypertrophy?
00:51:55 Protein shakes vs. animal protein
00:54:58 Protein supplementation for weight loss & recomposition
00:56:14 Casein vs. whey protein for stimulating muscle protein synthesis
00:59:09 Factors that influence protein's anabolic potential
01:00:14 Raw eggs vs. cooked — what's better for hypertrophy?
01:04:07 Plant vs. animal protein
01:07:08 Plant-based protein powder
01:11:47 Whey protein isolate vs. concentrate
01:12:36 How resistance training changes the leucine threshold
01:15:47 Do high-protein diets cause atherosclerosis?
01:23:45 How muscle adapts to repeated bouts of resistance training
01:26:25 Optimal resistance training frequency
01:28:22 Advice for elderly who want to start resistance training
01:30:49 Hormonal changes & resistance training
01:36:09 Does cold water immersion blunt muscle protein synthesis?
01:45:19 Does collagen increase connective protein synthesis in muscle?
01:53:01 Signaling roles of collagen peptides
01:55:31 How hydrolyzed collagen powder affects pain perception
01:56:53 Benefits of smaller peptides in hydrolyzed collagen
01:58:57 Collagen's impact on skin health
02:02:46 Amino acids from hydrolyzed collagen powder
02:07:30 Luc's exercise routine & diet
EPISODE LINKS:
Show notes & transcript: foundmyfitness.com/episodes/luc-van-loon
PODCAST INFO:
Apple Podcasts: podcasts.apple.com/us/podcast/093-dr-luc-van-loon-optimizing-protein-intake-distribution/id818198322?i=1000663783757
Spotify: open.spotify.com/episode/2jXxpLbIbONur2b0lGvYdb
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#protein
Alcohol and a healthy brain may not go hand-in-hand. But if you're looking for ways to optimize cognitive health and resilience, omega-3s are a perfect place to start. We’ve crafted a 12-page Omega-3 Guide with meticulously researched, scientifically grounded information on how to choose a quality omega-3 fatty acid supplement:
fmfomega3guide.com
EPISODE LINKS:
Show notes & transcript: foundmyfitness.com/episodes/alcohol
CHAPTERS:
00:00:00 Introduction
00:02:19 What does it mean to "have a drink"?
00:03:55 Drinking frequency definitions
00:06:55 How alcohol is metabolized
00:10:47 How genetics affect alcohol metabolism
00:12:41 Can alcoholism be inherited?
00:13:58 How food affects alcohol metabolism
00:15:57 Does age affect alcohol metabolism?
00:16:46 How alcohol affects nutrient absorption
00:21:22 How alcohol affects gut health
00:23:15 Alcohol elevates circulating LPS levels
00:26:09 Gut health & alcohol use disorders
00:30:49 Sick quitter & healthy user biases
00:33:57 How alcohol impacts the brain
00:37:53 Alcohol's effects on anxiety
00:42:09 Alcohol’s detrimental effects on brain volume loss
00:44:16 Alcohol facilitates thiamine deficiency
00:46:00 Alcohol promotes brain inflammation
00:47:16 Dementia & Alzheimer's disease risk
00:53:19 Alcohol’s impact on APOE4 carriers
00:57:28 Alcohol and brain health mechanisms
01:01:11 Is resveratrol in red wine beneficial?
01:05:50 Detailing the sleep stages
01:09:11 How alcohol impacts sleep
01:12:44 Alcohol worsens sleep apnea
01:14:10 Mitigating alcohol's impact on sleep
01:16:37 Hangover symptoms & causes
01:20:56 How congeners affect hangover severity
01:22:22 Treating hangovers with fruit
01:25:05 Zinc, vitamin B3, & hangovers
01:26:05 Managing hangovers with NSAIDs
01:26:46 "Hair of the dog” for hangovers
01:27:05 Liposomal glutathione, NAC, & hangovers
01:30:21 Does ZBiotics prevent hangovers?
01:32:43 Dihydromyricetin (DHM) for hangovers
01:33:41 Exercise & sauna for treating hangovers
01:34:47 Alcohol's effect on mortality risk
01:38:54 Is alcohol responsible for longevity in Blue Zones?
01:43:33 Alcohol & cancer risk
01:52:18 Genetics, alcohol, & cancer risk
01:55:10 Can quitting alcohol lower cancer risk?
01:57:15 Alcohol cancer-causing mechanisms
02:04:15 Alcohol & cardiovascular disease (CVD)
02:11:42 Alcohol & CVD mechanisms
02:15:55 Industry funding in alcohol research
02:17:54 Alcohol and type 2 diabetes risk
02:20:08 How alcohol affects blood glucose
02:22:58 Alcohol's impact on your waistline
02:26:04 Why alcohol facilitates weight gain
02:28:37 How alcohol impacts reproductive health
02:31:29 Fertility impacts of alcohol in females
02:37:27 How alcohol impacts fertility in males
02:39:03 Preconception alcohol risks
02:41:44 How alcohol affects testosterone in men
02:43:27 Pre-pregnancy alcohol consumption risks
02:47:49 Is red wine the healthiest option?
02:51:19 Headaches after drinking red wine
02:52:20 Alcohol & post-exercise recovery
02:56:08 Does alcohol "blunt your gains"?
02:58:45 The BEER-HIIT study
02:59:36 Can exercise lessen alcohol cravings?
03:02:34 FGF21, exercise, and alcohol intake
03:07:32 Alcohol damage control tactics
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=alcohol_podcast
Just Me playlist: youtube.com/playlist?list=PLJEEAVzHu9KxkI_18CkFwKWVHoufoRiFa
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Thank you for watching!
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#alcohol
CONNECT WITH ANDREW:
Dr. Andrew Huberman on X: https://x.com/hubermanlab
Dr. Andrew Huberman on Instagram: instagram.com/hubermanlab
Huberman Lab Podcast: hubermanlab.com
My omega-3 guide on concerns like a-fib, dosage, supplement quality, oxidation, and more:
fmfomega3guide.com
EPISODE LINKS:
Show notes & transcript: foundmyfitness.com/episodes/andrew-huberman
CHAPTERS:
00:00:00 Introduction
00:02:37 Dopamine's Neuromodulatory Role
00:04:29 Motivation vs. Reward
00:09:35 Dopamine as a "Wave Pool"
00:14:58 Minimizing Smartphone Dopamine Effects
00:18:32 Dangers of Effortless Dopamine Peaks
00:21:52 Signs of High Motivation
00:28:21 Motivation and Dopamine Deficits
00:33:00 Warm-Up Period for Focus and Motivation
00:37:16 Rewarding Effort
00:42:32 Setbacks as Dopamine Feedback
00:47:51 Fostering Tenacity in Kids
00:50:05 Visualizing Negative Outcomes
00:52:51 Overcoming Procrastination
00:58:51 Exercise's Impact on Dopamine
01:03:35 Cold Exposure vs. Drugs
01:05:29 Exercise Entrainment Effect
01:09:24 Dangers of Relying on Stimulants
01:21:44 Cold Exposure for Dopamine
01:24:18 Alternatives to Cold Plunge
01:25:35 Limiting Workout Intensity
01:31:08 Anterior Midcingulate Cortex
01:33:31 Transcranial Magnetic Stimulation
01:36:22 Neuralink Insights
01:39:28 Dopamine Replenishment with NSDR
01:46:03 NSDR After Post-Poor Sleep
01:51:04 NSDR for Creativity and Trauma
01:54:15 Healthy Social Media Use
02:04:39 Screen Time and ADHD
02:12:12 Circadian Rhythms and Solar Light
02:22:10 Limiting Late-Night Light Effects
02:25:09 Spiking Morning Cortisol
02:28:33 Long Distance Viewing vs. Screens
02:35:06 Limiting Alcohol Intake
02:48:47 ADHD Treatment Options
02:53:30 ADHD Overdiagnosis
02:58:09 Replacing ADHD Drugs with Behaviors
03:07:34 Supplement Routine
03:15:10 Processing Negative Feedback
PODCAST INFO:
Apple Podcasts: podcasts.apple.com/us/podcast/091-andrew-huberman-phd-how-to-improve-motivation-focus/id818198322?i=1000658789053
Spotify: open.spotify.com/episode/2SSs1vnngGOgpWmA2yMv5G
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And not by a little - by a lot. 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, a leading facility renowned for its research in cardiovascular physiology.
Get my free 13-Page Omega-3 Supplement Guide:
fmfomega3guide.com
EPISODE LINKS:
Show notes and transcript: foundmyfitness.com/episodes/benjamin-levine
CHAPTERS:
(00:01:31) Are 3 weeks of bed rest worse for fitness than 30 years of aging?
(00:05:18) Why untrained individuals recover fitness faster than athletes following bed rest
(00:06:49) Does exercise protect against long COVID?
(00:09:41) "COVID triad testing" guidelines for evaluating heart health in athletes
(00:11:27) Why strict bed rest is a model for space flight
(00:12:24) How 12 weeks of bed rest affects heart size
(00:13:52) Why a brand-new rubber band mimics a lifetime of endurance training
(00:17:23) The exercise dose that preserves youthful cardiovascular structure
(00:19:32) The exercise regimen that reversed 20 years of heart aging
(00:23:14) What it takes to reverse vascular age by 15 years in 70-year-olds
(00:28:38) Benefits of starting an exercise regimen in your 70s [benefits that don't involve cardiac remodeling]
(00:34:26) Considering the risks of high-intensity exercise
(00:37:51) Balancing high-intensity & moderate-intensity training
(00:42:49) Training for health vs. training for performance
(00:43:57) Why muscle mass & cardiorespiratory fitness are like retirement funds
(00:45:12) Make exercise a part of your personal hygiene
(00:46:16) Why does VO2 max correlate with longevity?
(00:53:43) The 2018 JAMA study on cardiorespiratory fitness & mortality
(00:59:21) How does change in fitness over time affect mortality?
(01:01:34) Why exercise non-responders should consider "increasing the dose"
(01:05:23) The 2 limiting factors for improving VO2 max in competitive athletes
(01:08:20) How marathon training affects heart size in sedentary young people
(01:12:34) Heart adaptations in purely strength-trained vs. endurance athletes
(01:18:23) Why pure strength-trainers should incorporate endurance training
(01:22:07) How strength training affects blood pressure (exercise pressor reflex)
(01:26:41) How exercise influences cardiac output in mitochondrial myopathy patients
(01:28:39) Does CrossFit count as endurance training?
(01:31:04) What's the best exercise for improving blood pressure?
(01:36:11) Lifestyle strategies for treating hypertension
(01:38:40) Why recovery is key to reaping the benefits of a training stimulus
(01:42:36) The best indicator of being overtrained
(01:43:36) Heart rate brackets & running pace estimates for training zones 2-5
(01:50:00) Why heart rate variability is a poor indicator of recovery
(01:55:16) Why do men tend to be faster runners than women?
(01:58:49) Can women achieve similar aerobic exercise benefits doing 2x less than men?
(02:00:21) Are there cardiovascular benefits of HRT in women?
(02:02:12) How Dr. Benjamin Levine defines "extreme exercise"
(02:04:00) How does exercise volume affect coronary plaque calcification?
(02:10:50) How exercise duration & intensity affect coronary calcium levels
(02:14:03) Why high exercise duration & intensity increases risk of Afib
(02:16:33) What exercise dose increases Afib risk?
(02:17:59) Managing stroke risk in athletes prone to Afib with anticoagulants
(02:21:14) Why you shouldn't become an endurance athlete to "live longer"
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=ben_levine_podcast
RSS: podcast.foundmyfitness.com/rss.xml
Apple Podcasts: podcasts.apple.com/us/podcast/090-how-exercise-prevents-reverses-heart-aging-benjamin/id818198322?i=1000657189428
Spotify: open.spotify.com/episode/5WLaSNpuva61oXMsIN1tDw
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Given that CrossFit has become almost synonymous with the type of intense, demanding workouts that are central to our discussion, the venue provided an ideal audience for exploring the profound impacts of this fitness approach.
Get the 9-page Cognitive Enhancement Blueprint:
bdnfprotocols.com
CHAPTERS:
(00:52) Why "below normal" cardio may be a great starting point (for adding years to your life)
(02:47) The simple math of 45 days of life extension (per 1 mL/kg/min VO2max)
(02:54) Is there an upper limit to the longevity benefits of VO2 max?
(03:52) Why poor cardiovascular fitness is nearly as bad as a chronic disease
(04:32) Why zone 2 training may not improve VO2 max (for some people)
(05:47) Protocols for improving VO2 max quickly
(06:50) How to estimate VO2 max in 12 minutes (without a lab)
(07:47) What it takes to reverse 20 years of heart aging
(10:21) Blood pressure benefits of vigorous exercise
(10:51) The role of blood pressure in dementia
(11:09) The BDNF brain benefits of high-intensity exercise
(11:46) The signaling role of lactate production by muscle
(13:54) How training effortfully improves focus & attention
(14:45) Protocols for maximizing BDNF from training (HR training targets and duration)
(15:04) Anti-cancer effects of vigorous exercise
(15:52) Why shear stress kills circulating tumor cells — an experiment in three cell lines
(16:14) Why reducing circulating tumor cells likely greatly increases survival
(16:41) What if you exercise in short bursts all day long?
(17:47) Why "exercise snacks" are a crucial pre- and post-mealtime activity
(18:30) The best ways to improve mitochondrial biogenesis — and metabolism
(19:28) The mortality benefits of breaking up sedentary time
(23:58) Why the protein RDA is too low (and the flawed experiments that lead to that)
(25:00) How much protein is needed for muscle?
(26:49) Does omega-3 reduce muscle atrophy?
(28:22) Why we should lift for aging and to prevent the 8% per decade decline of muscle
(29:45) Is lifting heavy necessary for gaining muscle?
(30:47) What the sauna has in common with exercise
(32:27) Does the sauna enhance the benefits of exercise?
(34:26) How heat shock proteins prevent plaque aggregation & slow muscle atrophy
(36:05) Can sauna after resistance training boost hypertrophy?
(36:48) Sauna parameters (temperature, duration, frequency, & humidity)
(37:42) Comparing traditional saunas to infrared
(38:42) Are hot baths a valid sauna alternative?
(39:54) Audience Q&A
(40:02) Is EPA or DHA responsible for omega-3's effects on disuse atrophy?
(41:36) Are endurance athletes at risk for cardiovascular injury?
(42:40) What mechanisms are responsible for sauna's benefits?
(44:50) Is a sauna temperature above 200 °F too hot?
(47:14) My recommended sauna temperature & duration
EPISODE LINKS:
Show notes and transcript: foundmyfitness.com/episodes/crossfit?utm_source=youtube&utm_medium=youtube&utm_campaign=crossfit_podcast
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=crossfit_podcast
Spotify: open.spotify.com/episode/4DR3FqwVfXwtsATJeEgaU3
Apple Podcasts: podcasts.apple.com/us/podcast/089-how-to-exercise-for-longevity-crossfit-for-health-2024/id818198322?i=1000652031208
RSS: podcast.foundmyfitness.com/rss.xml
Presentations playlist: studio.youtube.com/playlist/PLJEEAVzHu9KwNsrRKgSuAeZuD7cZqry9L/edit
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
SUPPORT THE CHANNEL:
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=crossfit_podcast
Thank you for watching!
SOCIALS:
twitter.com/foundmyfitness
facebook.com/foundmyfitness
instagram.com/foundmyfitness
#crossfit #intensity #longevity
Get the 9-page Cognitive Enhancement Blueprint:
bdnfprotocols.com
CHAPTERS:
(01:05) Why the effects of magnesium are far-reaching
(03:25) Why athletes need at least 10-20% more magnesium than the RDA
(07:30) Why magnesium deficiency & insufficiency are common
(08:56) How to determine if you're getting enough magnesium
(09:02) The problem with magnesium blood tests
(11:52) Magnesium supplements
(14:28) The effectiveness of epsom salt baths (see also 01:09:19)
(14:55) Is magnesium threonate better at crossing the blood-brain barrier?
(21:46) Why magnesium threonate shouldn't count toward your RDA goal
(22:42) What magnesium supplement do I take?
(23:09) The effect of stress on magnesium balance
(26:53) Why the energy demands of workouts affect magnesium balance
(29:34) Does magnesium supplementation improve sleep?
(30:42) Why trials in the field of nutrition are often misleading
(34:04) Does higher magnesium intake improve cognition?
(35:45) Does magnesium have a role in preventing Alzheimer's disease?
(38:47) The effect of creatine on the brain (and its relationship to magnesium)
(39:20) Why magnesium may prevent excitotoxicity in the brain
(40:10) Magnesium's potential for managing migraines
(43:19) The role of magnesium in aging
(44:17) Why magnesium deficiency impairs DNA repair
(45:51) Magnesium's role in cancer prevention
(47:52) Why magnesium is intertwined in genomic stability
(50:42) Why we shouldn't disregard observational data in nutrition
(51:30) How magnesium intake affects mortality risk and cancer
(54:27) Magnesium in osteoporosis prevention
(55:59) Why magnesium intake in early life affects bone accretion
(57:44) The effect of magnesium on vitamin D metabolism
(01:03:14) Does magnesium treat high blood pressure?
(01:06:50) Does magnesium help manage muscle cramps?
(01:09:19) Is transdermal absorption of magnesium effective?
EPISODE LINKS:
Show notes and transcript: foundmyfitness.com/episodes/magnesium?utm_source=youtube&utm_medium=youtube&utm_campaign=magnesium_podcast
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=magnesium_podcast
Apple Podcasts: podcasts.apple.com/us/podcast/087-the-science-of-magnesium-and-its-role-in/id818198322?i=1000649692431
Spotify: open.spotify.com/episode/2nIWwc9KudqxxyPLttuvue
RSS: podcast.foundmyfitness.com/rss.xml
Just Me playlist: youtube.com/playlist?list=PLJEEAVzHu9KxkI_18CkFwKWVHoufoRiFa
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
SUPPORT THE CHANNEL:
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=magnesium_podcast
Thank you for watching!
SOCIALS:
twitter.com/foundmyfitness
facebook.com/foundmyfitness
instagram.com/foundmyfitness
#magnesium
*Get the 9-page Cognitive Enhancement Blueprint:*
bdnfprotocols.com
*CHAPTERS:*
(01:38) Vitamin D
(05:58) How vitamin D deficiency affects mortality risk
(09:24) Optimal vitamin D levels & supplementation
(11:10) Why magnesium deficiency impairs DNA damage repair
(14:50) Dangers of inadequate omega-3 intake
(17:07) The correct omega-3 index level
(21:32) How to correct vitamin D, omega-3, & magnesium inadequacies
(23:17) Vigorous exercise is the best longevity drug
(24:50) How increasing VO2 max affects life expectancy
(29:36) Protocols for increasing VO2 max
(32:27) How to measure VO2 max
(33:34) What it takes to reverse 20 years of heart aging
(36:31) Blood pressure benefits of vigorous exercise
(37:48) The BDNF brain benefits of vigorous exercise
(40:58) How vigorous exercise improves focus & attention
(42:11) Exercise protocols for maximizing BDNF
(43:13) Anti-cancer effects of vigorous exercise
(45:30) Exercise snacks
EPISODE LINKS:
Show notes and transcript: foundmyfitness.com/episodes/micronutrients-exercise-ameliorate-aging?utm_source=youtube&utm_medium=youtube&utm_campaign=longevity_fest_podcast
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=longevity_fest_podcast
Apple Podcasts: podcasts.apple.com/us/podcast/086-how-micronutrients-exercise-ameliorate-aging-dr/id818198322?i=1000648204449
Spotify: open.spotify.com/episode/10VXKSmTQj2ZbAQrPylM24?si=1380eccf28d24dcc
RSS: podcast.foundmyfitness.com/rss.xml
Just Me playlist: youtube.com/playlist?list=PLJEEAVzHu9KxkI_18CkFwKWVHoufoRiFa
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
SUPPORT THE CHANNEL:
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=longevity_fest_podcast
Thank you for watching!
SOCIALS:
twitter.com/foundmyfitness
facebook.com/foundmyfitness
instagram.com/foundmyfitness
#Exercise #omega3 #vitamind #magnesium
This guide is the ultimate roadmap for reducing brain aging & improving cognitive function.
Inside The Cognitive Enhancement Blueprint, you'll unearth:
• The optimal duration and intensity of workouts for cardiovascular health and cognition
• The duration and temperature of hot baths and sauna known to enhance biomarkers of brain health
• The proven benefits of high-intensity cycling for boosting brain function
• The omega-3 fatty acid dosage shown to increase biomarkers of improved cognition
• How polyphenols and flavonoids in your diet can amplify cognitive performance
• (and many more of Dr. Rhonda Patrick’s BDNF protocols)
EPISODE LINKS:
Show notes and transcript: foundmyfitness.com/episodes/peter-attia-2?utm_source=youtube&utm_medium=youtube&utm_campaign=peter_attia_podcast
Dr. Peter Attia on Twitter: twitter.com/PeterAttiaMD
Dr. Peter Attia on Instagram: instagram.com/peterattiamd
Dr. Peter Attia's Website: peterattiamd.com
The Drive Podcast: podcasts.apple.com/us/podcast/the-peter-attia-drive/id1400828889
"Outlive: The Art and Science of Longevity" Book: amazon.com/Outlive-Longevity-Peter-Attia-MD/dp/0593236599
CHAPTERS:
(00:00:00) In this episode
(00:04:29) Defining cardiovascular disease
(00:06:36) Coronary plaque and fatality risk
(00:08:02) What is cholesterol?
(00:10:27) How ApoB predicts heart disease
(00:18:27) Factors elevating ApoB
(00:22:17) ApoB reference range explained
(00:24:16) Does high ApoB cause cardiovascular disease
(00:33:54) ApoB thresholds for ASCVD prevention
(00:37:20) Dietary factors raising ApoB
(00:36:26) Genetics of ApoB and LDL
(00:50:17) Does low LDL increase cancer?
(00:53:12) Cholesterol-lowering drugs
(00:56:52) Statins, uses, and side effects
(01:00:05) Are statins toxic to mitochondria?
(01:06:49) Ubiquinol for statin-induced muscle soreness
(01:08:02) How to train in zone 2
(01:14:02) Statins and neurodegenerative disease risk
(01:18:47) Cholesterol synthesis in the brain (desmosterol role)
(01:22:51) Statin alternatives – pros and cons
(01:24:23) Ezetimibe
(01:27:54) Bempedoic acid
(01:33:42) Berberine for CVD Risk Reduction?
(01:36:29) Muscle as a glucose sink
(01:42:51) Chronic glucose toxicity and vascular impact
(01:48:31) Hemoglobin A1C Levels and Mortality Data
(01:52:28) 80/20 Zone 2/VO2 Max Training Protocol
(01:59:05) Insights from VO2 max testing data
(02:09:10) How obesity increases cancer risk
(02:11:56) Cancer screening benefits and risks
(02:17:40) Dr. Attia's recommended cancer screening age
(02:25:47) Liquid biopsies for detecting cancer
(02:31:41) CT scans, mammograms and radiation concerns
(02:37:25) Menopause – hormonal shifts and health effects
(02:42:06) Hormone replacement therapy (HRT)
(02:55:50) Perimenopause diagnosis with hormone levels
(02:58:57) HRT's impact on dementia, cancer, and heart disease risk
(03:01:42) Estrogen's role in bone density
(03:04:35) Vitamin D
(03:13:17) Testosterone replacement for women's sexual function
(03:15:40) HRT safety 10 years post-menopause
(03:19:58) Treating low testosterone in men
(03:26:46) TRT side effects and risks
(03:29:26) Ways to reduce blood pressure
(03:36:26) How to measure blood pressure
(03:42:23) Peter's longevity optimization routines
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=peter_attia_podcast
Apple Podcasts: podcasts.apple.com/us/podcast/085-dr-peter-attia-on-mastering-longevity-insights/id818198322?i=1000639831254
Spotify: open.spotify.com/episode/6vVH3agWalaicr6ZINcyYA?si=b3e4c16bdaeb4724
RSS: podcast.foundmyfitness.com/rss.xml
Full interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_s
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
SUPPORT THE CHANNEL:
Premium subscribers of FoundMyFitness get access to a Google Presentation for the graphics in videos, earlier access, a two-times-per-month science news digest and commentary, and some kind of live online event usually every month. Learn more at: foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=peter_attia_podcast
Thank you for watching!
SOCIALS:
twitter.com/foundmyfitness
facebook.com/foundmyfitness
instagram.com/foundmyfitness
#longevity #healthspan #antiaging
*Get the 9-page Cognitive Enhancement Blueprint:*
bdnfprotocols.com
Inside The Cognitive Enhancement Blueprint, you'll unearth:
• The optimal duration and intensity of workouts for cardiovascular health and cognition
• The duration and temperature of hot baths and sauna known to enhance biomarkers of brain health
• The proven benefits of high-intensity cycling for boosting brain function
• The omega-3 fatty acid dosage shown to increase biomarkers of improved cognition
• How polyphenols and flavonoids in your diet can amplify cognitive performance
• (and many more of Dr. Rhonda Patrick’s BDNF protocols)
*CHAPTERS:*
(00:00) Introduction
(01:51) What differentiates "vigorous" from "zone 2"
(02:23) Defining intensity with the talk test
(09:12) Why zone 2 training may not improve VO2 max
(11:34) Balancing zone 2 & vigorous-intensity workouts
(13:32) Norwegian 4x4 protocol improves VO2 max
(16:52) Methods to estimate VO2 max outside a lab
(19:49) What it takes to reverse 20 years of heart aging
(25:40) How HIIT reduces type 2 diabetes risk
(26:54) HIIT vs. Zone 2 for mitochondria
(29:25) Should committed exercisers practice 80/20 rule?
(32:35) Vigorous exercise enhances mitophagy
(35:20) Why lactate from HIIT benefits the brain
(37:45) How lactate allows "glucose sparing" in brain
(40:43) The BDNF benefits of HIIT
(41:59) Lactate signals the growth of new blood vessels
(44:15) Exercise intensity increases myokine release
(47:04) Exercise lowers mortality risk in cancer survivors
(48:13) Vigorous exercise kills circulating tumor cells
(49:53) Why exercise reduces depression and neurotoxicity (kynurenine mechanism)
(51:58) How "exercise snacks" reduce mortality
EPISODE LINKS:
Show notes and transcript: foundmyfitness.com/episodes/how-vigorous-exercise-improves-cognition-longevity?utm_source=youtube&utm_medium=youtube&utm_campaign=vig_ex_podcast
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=vig_ex_podcast
Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322
Spotify: open.spotify.com/episode/65wdMPnNES9kgK8jLBuj7B?si=7aAatH5bSPOKDp6iIjFZWA
RSS: podcast.foundmyfitness.com/rss.xml
Just Me playlist: youtube.com/playlist?list=PLJEEAVzHu9KxkI_18CkFwKWVHoufoRiFa
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
SUPPORT THE CHANNEL:
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=vig_ex_podcast
Thank you for watching!
SOCIALS:
twitter.com/foundmyfitness
facebook.com/foundmyfitness
instagram.com/foundmyfitness
#Exercise #Brain #BDNF
EPISODE LINKS:
Show notes and transcript: foundmyfitness.com/episodes/ifm-micronutrients-exercise?utm_source=youtube&utm_medium=youtube&utm_campaign=IFM_podcast
Institute for Functional Medicine Podcast: youtube.com/playlist?list=PLLDlRJOfu6faMbdUUJ6mm4aXHM9ZCniEt
Institute for Functional Medicine website: ifm.org
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=ifm_podcast
Apple Podcasts: podcasts.apple.com/us/podcast/83-how-vitamin-d-omega-3s-exercise-may-increase-longevity/id818198322?i=1000634303424
Spotify: open.spotify.com/episode/7pga8QIpNoawGyR8udX79N
RSS: podcast.foundmyfitness.com/rss.xml
Full FMF interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_s
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
Chapters:
00:00 - Introduction
01:10 - Vitamin D deficiency — risks, why it's so common, & correcting with supplementation
08:26 - Magnesium's critical role in DNA repair & synthesis
11:55 - The best dietary sources of magnesium
13:11 - Magnesium supplements: Glycinate, malate, dioxide, & citrate
14:20 - Exercise staves off age-related disease
14:58 - How genetic SNPs can affect vitamin D deficiency risk
20:15 - Low omega-3 intake from seafood is a top-6 preventable cause of death
22:28 - Why ALA's conversion into EPA & DHA is inefficient
25:21 - Omega-3 index: Optimal levels & ties to increased life expectancy
28:33 - How omega-3s reduce inflammation, a key driver of aging
30:45 - Omega-3s protect against muscle disuse atrophy
31:44 - Why avoiding fish during pregnancy is a huge mistake
34:08 - Omega-3s are a low-hanging fruit for improving cardiovascular & brain health
35:52 - What to look for when choosing an omega-3 supplement
40:03 - Hormesis: Why intermittent stressors are beneficial
46:20 - How to choose an exercise regimen
47:15 - “Exercise snacks” reduce all-cause & cancer-related mortality
49:30 - Brain benefits of lactate from vigorous exercise
52:29 - How blood flow generated from aerobic exercise kills circulating tumor cells
54:36 - Rhonda's workout regimen
55:44 - HIIT ameliorates adverse effects of sleep deprivation
58:38 - Exercise is the best longevity "drug"
SCIENCE OF HEALTHSPAN EMAIL NEWSLETTER:
Receive emailed episode notifications and regular updates on the emerging science of healthspan.
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SUPPORT THE CHANNEL:
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=ifm_podcast
Thank you for watching!
SOCIALS:
twitter.com/foundmyfitness
facebook.com/foundmyfitness
instagram.com/foundmyfitness
#vitamind #omega3 #magnesium #aging
EPISODE LINKS:
Show notes and transcript: foundmyfitness.com/episodes/martin-gibala?utm_source=youtube&utm_medium=youtube&utm_campaign=gibala_interview
"The One-Minute Workout" Book: amazon.com/One-Minute-Workout-Science-Smarter-Shorter/dp/0399183663
Dr. Martin Gibala on Twitter: twitter.com/gibalam
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=gibala_interview
Apple Podcasts: podcasts.apple.com/us/podcast/082-the-science-of-vigorous-exercise-from-vo2-max/id818198322?i=1000628503661
Spotify: open.spotify.com/episode/1b9JbzODqLOhc3OaqV4lCA?si=7R0q3dLrRv-VD5BjugmciA
RSS: podcast.foundmyfitness.com/rss.xml
Full interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_s
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
Chapters
00:00:00 - In this episode
00:01:15 - Introduction
00:03:22 - What is high-intensity training?
00:04:15 - Zone 2 vs. HIIT for VO2 max — which is better?
00:05:44 - The vital role of vigorous exercise
00:07:02 - Why VO2 max matters for longevity
00:10:07 - Why athletes vs. exercisers benefit from different intensity distributions
00:14:31 - Measuring maximum heart rate and VO2 max
00:22:53 - How the heart adapts to HIIT to increase VO2 max
00:28:09 - Why vigorous exercise accelerates mitochondrial adaptation
00:32:28 - Enhancing fat oxidation and mitochondrial growth with vigorous exercise
00:36:44 - How intensive exercise boosts fat breakdown
00:38:18 - Is high-intensity exercise better for autophagy than fasting?
00:47:36 - Exercise snacks
00:50:15 - Why 'choosing the stairs' reduces early death (VILPA study)
00:53:01 - Protocol for VO2 max
00:58:12 - The effect of HIIT on muscle fiber types
01:02:40 - How aging effects muscle fibers
01:06:31 - Does high-intensity training produce an “afterburn effect?"
01:08:35 - Why vigorous workouts are better for BDNF and cognition
01:15:37 - Anti-metastatic cancer effects
01:42:45 - Wingate training vs. reHIIT — a comparison of protocols
01:48:00 - Perceived exertion vs. HRmax
01:51:45 - Interval walking for people with type 2 diabetes
01:53:28 - Are there contradictions for HIIT?
01:57:28 - Why preconditioning reduces risks from exercise
02:03:06 - Can resistance training be a type of aerobic exercise?
02:08:46 - Does cardio and strength training interfere with each other?
02:11:07 - How many minutes per week of high-intensity training?
02:19:20 - Are there sex differences in high-intensity training?
02:19:20 - Misconceptions on high-intensity interval training for women
02:20:04 - Should post-menopausal women do H.I.I.T.?
02:20:09 - Does intense exercise raise cortisol?
02:26:23 - Bone density and osteoarthritis
02:29:02 - Atrial fibrillation risk
02:31:35 - Hypoxic training and blood flow restriction
02:33:07 - Tips for training with joint issues
SCIENCE OF HEALTHSPAN EMAIL NEWSLETTER:
Receive emailed episode notifications and regular updates on the emerging science of healthspan.
foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=gibala_interview
SUPPORT THE CHANNEL:
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=gibala_interview
Thank you for watching!
SOCIALS:
twitter.com/foundmyfitness
facebook.com/foundmyfitness
instagram.com/foundmyfitness
#Exercise #HIIT #VO2Max
00:00 - Are teenagers addicted?
00:20 - Why screen time in childhood affects the adult brain
00:30 - Delayed development of the social self
01:04 - Effect on toddlers
01:28 - Worse sleep and less physical activity
01:47 - Can we find balance?
02:14 - My recommendations and conclusions
02:39 - Avoiding the dopamine trap
03:09 - The Need for Open Dialogue and Awareness
References and resources:
pewresearch.org/internet/2022/08/10/teens-social-media-and-technology-2022
ncbi.nlm.nih.gov/pmc/articles/PMC8770129
pubmed.ncbi.nlm.nih.gov/30606703
sapienlabs.org/wp-content/uploads/2023/05/Sapien-Labs-Age-of-First-Smartphone-and-Mental-Wellbeing-Outcomes.pdf
EPISODE LINKS:
Show notes and transcript: foundmyfitness.com/episodes/chris-mcglory?utm_source=youtube&utm_medium=youtube&utm_campaign=mcglory_interview
Chris McGlory - Google Scholar: scholar.google.com/citations?user=pfVw748AAAAJ&hl
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=mcglory_interview
Apple Podcasts: podcasts.apple.com/us/podcast
Spotify: open.spotify.com/episode
Full interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_s
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
CHAPTERS:
00:00:00 - Introduction
00:07:18 - Interview start
00:14:31 - Why atrophy is worse for the old than the young
00:16:50 - Can dietary protein prevent atrophy?
00:19:03 - Why reduced movement can insidiously mimic short-term immobilization
00:24:19 - The disability threshold — when atrophy may actually be deadly
00:26:26 - Does high-dose omega-3 hold the key to fighting atrophy? (5g/day)
00:29:47 - Increasing the muscle protein synthetic response with omega-3
00:30:02 - Does omega-3 improve our response to low protein?
00:32:47 - The potential role of LAT1 upregulation in atrophy resistance
00:36:58 - Who benefits most from the anti-catabolic effects of omega-3?
00:43:04 - Why omega-3 must be preloaded for 4 to 6 weeks
00:45:48 - Why omega-3 trials have conflicting results
00:49:15 - Why muscle mass and strength are imperfectly correlated
00:51:44 - Does omega-3 enhance strength?
00:54:10 - Sex differences in gaining mass and strength
00:56:14 - Improvements in gait speed and balance
00:57:17 - How to act on mixed evidence — and should we?
00:59:45 - Why omega-3 may reduce frailty in old age
01:01:16 - Does high-dose omega-3 enhance anabolic potential?
01:03:27 - Why the anabolic mechanisms are counterintuitive
01:04:56 - Are the drivers of disuse atrophy intracellular or extracellular in nature?
01:09:09 - Do omega-3s boost tired, dysfunctional mitochondria?
01:12:35 - Increasing metabolic rate by up to 27% — an effect of 3g/day omega-3 supplementation?
01:15:39 - Omega-3 dosage (optimal vs. normal dietary intake)
01:16:44 - Why we need an "omega-3 index" for muscle
01:18:26 - Anabolic signaling pathways — Does omega-3 enhance mTOR in muscle?
01:20:20 - Why the inflammation from cancer wastes muscle
01:21:48 - Cancer cachexia
01:22:06 - Does omega-3 reduce atrophy from cancer cachexia?
01:23:38 - Ongoing clinical trials
01:27:04 - Does aerobic exercise impede "gains?" (chronic interference effect)
01:29:07 - Why aerobic exercise may enhance hypertrophy from resistance exercise
SOCIALS:
Twitter: twitter.com/foundmyfitness
Instagram: instagram.com/foundmyfitness
Facebook: facebook.com/foundmyfitness
PODCAST:
Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322
Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d
Premium subscribers of FoundMyFitness get access to a Google Presentation for the graphics in videos, earlier access, a two-times-per-month science news digest and commentary, and some kind of live online event usually every month. Learn more at: foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=mcglory_interview
Thank you for watching!
• 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.
CHAPTERS:
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
PLAUSIBLE PROTOCOLS:
A variety of sauna and hot bath protocols exist based on scientific literature
• Example sauna protocol: 20 minutes in a 176°F sauna, 1-2 hours before bed
• Example hot tub/bath protocol: 104.9F for 20-30 minutes, ideally 1-2 hours before sleep
• Timing may also important to allow for cooling down afterward.
• Early evening a couple of hours before bed is probably optimal.
REFERENCES:
ncbi.nlm.nih.gov/pmc/articles/PMC6015540
cdnsciencepub.com/doi/abs/10.1139/h08-073
sciencedirect.com/science/article/abs/pii/S0378778817317681
pubmed.ncbi.nlm.nih.gov/2578367
pubmed.ncbi.nlm.nih.gov/10743501
PREVIOUS SLEEP EPISODES:
Dr. Ashley Mason on Sauna Use for Depression, Conquering Insomnia, and Mindfully Breaking Bad Habits youtube.com/watch?v=f20HNxZdGvU
Dr. Matthew Walker on Sleep for Enhancing Learning, Creativity, Immunity, and Glymphatic System youtube.com/watch?v=bEbtf7uS6P8
Sleep, Daylight Anchoring, and Effects on Memory & Obesity with Dan Pardi youtube.com/watch?v=VhMjrWlWhLU
#Sleep #Insomnia #Sauna
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.
EPISODE LINKS:
Show notes and transcript: foundmyfitness.com/episodes/axel-montagne?utm_source=youtube&utm_medium=youtube&utm_campaign=montagne_interview
Montagne lab website: montagnelab.com
Axel Montagne - Google Scholar: scholar.google.com/citations?user=dRTfpRoAAAAJ
Twitter: @AxL_Montagne: twitter.com/AxL_Montagne
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=montagne_interview
Apple Podcasts: podcasts.apple.com/us/podcast/079-blood-brain-barrier-dysfunction-in-alzheimers-disease/id818198322
Spotify: open.spotify.com/episode/2SjuXQmHxQzJyPAXst9wQ9?si=299980a16bd541b2
Full interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_s
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
CHAPTERS:
00:03:23 - What dementias have in common
00:04:22 - The importance of preserving small blood vessels (in the brain)
00:05:17 - Changes in the blood-brain barrier in aging that cause "leaking"
00:06:50 - Predicting cognitive decline early with biomarkers – an opportunity for intervention?
00:08:11 - Why targeting amyloid isn’t enough
00:10:34 - The impact of the APOE4 genotype on brain vasculature
00:15:58 - The cause of white matter damage in the brain
00:25:26 - Why the loss of omega-3 transport affects pericytes
00:27:04 - The role of exercise in prevention of blood-brain barrier dysfunction
00:27:25 - Why high heart rates during exercise preserve brain function
00:28:28 - The role of exercise in preserving vision health
00:31:56 - Why leaky vessels damage myelin and the brain
00:37:10 - Can you have more than one type of dementia?
00:39:34 - Does the breakdown of the blood-brain barrier cause “type 3 diabetes"?
00:45:43 - Why omega-3 may prevent detachment of pericytes
01:06:14 - Why a hepatitis drug restored cognition in APOE4 mice
01:11:19 - Why blood-brain barrier disruption results in the accumulation of amyloid-beta
01:16:54 - Why lifetime hypertension increases dementia risk
01:28:53 - Effects of obesity on blood-brain barrier leakage
SOCIALS:
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SCIENCE OF HEALTHSPAN EMAIL NEWSLETTER:
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PODCAST:
Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322
Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d
EPISODE LINKS:
Show notes and transcript: foundmyfitness.com/episodes/brad-schoenfeld?utm_source=youtube&utm_medium=youtube&utm_campaign=schoenfeld_interview
Brad's Twitter: twitter.com/bradschoenfeld
Brad's Instagram: instagram.com/bradschoenfeldphd
Brad's Website: http://www.lookgreatnaked.com
Brad's Books: amazon.com/Brad-Schoenfeld/e/B001ILIG24
Brad's Science: scholar.google.ca/citations?hl=en&user=ReXrc5cAAAAJ
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=schoenfeld_interview
Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322
Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d
Full interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_s
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
CHAPTERS:
00:00:00 - In this episode
00:02:12 - Why should we lift weights?
00:03:42 - Why building bone matters
00:08:18 - How to lift in old age
00:10:31 - Why to lift while young (especially women)
00:13:06 - Should children lift weights?
00:13:51 - Does lifting stunt growth?
00:16:34 - How to change body composition
00:24:08 - Protein requirements
00:26:05 - How to calculate protein needs
00:33:39 - Protein per meal - what's the right amount?
00:35:04 - Does time-restricted eating undermine hypertrophy?
00:40:04 - Anabolic window: myths vs. reality
00:43:01 - Total daily protein intake
00:45:29 - Training load (going heavy vs. higher volume)
00:51:34 - Why aging affects muscle power (loss of type II fibers)
00:54:37 - Power training vs. strength
00:56:05 - Benefits of explosive power training (fall prevention)
01:00:04 - How to power train with plyometrics
01:00:44 - Training to failure (is it important?)
01:06:44 - Rest in between sets (is it needed?)
01:08:09 - Number of sets per week
01:19:16 - Tips for recovery
01:30:26 - Should you get sore from exercise?
01:33:32 - What can you do for soreness? (without blunting hypertrophy)
01:37:02 - Does aerobic exercise undermine resistance training?
01:41:31 - Resistance training for endurance athletes
01:43:18 - Can stretching increase muscle growth?
01:47:52 - Is yoga a type of resistance training?
01:50:22 - Blood-flow restriction training
01:55:23 - What is Brad's routine?
SOCIALS:
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Instagram: instagram.com/foundmyfitness
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SCIENCE OF HEALTHSPAN EMAIL NEWSLETTER:
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PODCAST:
Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322
Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d
SHOW NOTES:
foundmyfitness.com/episodes/why-exercise-reduces-drinking
CHAPTERS
00:00:00 - Introduction
00:00:24 - Why vigorous exercise matters
00:00:54 - Altering brain reward
00:01:25 - Factors that raise FGF21
00:01:52 - Does exercise type matter?
00:02:49 - Evidence from animals – reducing consumption 50 percent
00:04:15 - An FGF21 feedback loop may protect the liver
00:04:43 - Exercise may help treat alcohol use disorder (human evidence)
00:05:37 - Concluding thoughts
SCIENCE OF HEALTHSPAN EMAIL NEWSLETTER:
foundmyfitness.com/newsletter
SUPPORT THE CHANNEL:
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/premium.
Thank you for watching!
SOCIALS:
twitter.com/foundmyfitness
facebook.com/foundmyfitness
instagram.com/foundmyfitness
PODCAST:
Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322
Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d
REFERENCES:
- Divergent effects of resistance and endurance exercise on plasma bile acids, FGF19, and FGF21 in humans
- FGF21 suppresses alcohol consumption through an amygdalo-striatal circuit
- Exercise as a Useful Intervention to Reduce Alcohol Consumption and Improve Physical Fitness in Individuals With Alcohol Use Disorder: A Systematic Review and Meta-Analysis
#Exercise #Alcohol #FGF21
EPISODE LINKS:
Show notes and transcript: foundmyfitness.com/episodes/george-church?utm_source=youtube&utm_medium=youtube&utm_campaign=church_interview
Dr. George Church on Twitter: twitter.com/geochurch
Dr. George Church on Instagram: instagram.com/george.church
Church lab: https://arep.med.harvard.edu/
Regenesis Book: amazon.com/Regenesis-Synthetic-Biology-Reinvent-Ourselves/dp/0465075703
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=church_interview
Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322
Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d
Full interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_s
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
CHAPTERS:
00:00:00 Intro
00:02:52 History of the Human Genome Project
00:09:48 Manufacturing cell phones (with biology)
00:13:21 Genome Project-Write
00:15:51 Writing a human Y chromosome (from scratch)
00:16:36 What if you could eliminate viral disease?
00:18:38 De-extinction and reinstating lost traits and genes
00:22:53 The Vertebrate Genomes Project
00:25:35 AlphaFold and other AI tools
00:37:14 CRISPR vs. Base Editing (emerging tools of genetic engineering)
00:45:27 Why multiplex editing will change the world
00:48:05 Molecular flight recorder
00:49:18 Preventing viral spillover and enhancing livestock
00:53:27 PCSK9 gene therapy for cholesterol
00:56:17 Is aging an evolved program?
01:01:08 Treating aging with a combination gene treatment
01:04:51 Does animal research help us understand human aging?
01:07:28 Organoids as a model and therapeutic
01:09:21 Could engineered transplant organs become better than the originals?
01:12:05 Embryo editing controversy
01:24:28 Gene editing for space travel
01:26:28 Can synthetic biology alleviate poverty?
01:29:55 Is in vitro fertilization and embryo selection practically similar to editing?
01:35:00 The occasional cost of brilliance and neurodivergence
01:41:33 Eradicating disease with Gene Drive
01:44:43 Technologies to solve Lyme disease
01:47:45 Personal experience with narcolepsy and creativity
01:56:29 Why George encoded his book in DNA
SOCIALS:
Twitter: twitter.com/foundmyfitness
Instagram: instagram.com/foundmyfitness
Facebook: facebook.com/foundmyfitness
PODCAST:
Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322
Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d
SCIENCE OF HEALTHSPAN EMAIL NEWSLETTER:
Receive emailed episode notifications and regular updates on the emerging science of healthspan. foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=church_interview
Premium subscribers of FoundMyFitness get access to a Google Presentation for the graphics in videos, earlier access, a two-times-per-month science news digest and commentary, and some kind of live online event usually every month. Learn more at: foundmyfitness.com/premium?utm_source=youtube&utm_medium=youtube&utm_campaign=church_interview.
Thank you for watching!
#crispr #syntheticbiology #genetics
However, there is another possibility: the human lifespan is – at least theoretically – limitless. It's an alluring thought, supported by two recent studies and some pretty sophisticated statistical analyses.
SHOW NOTES:
foundmyfitness.com/episodes/human-lifespan-limit
CHAPTERS
00:00:00 - Introduction
00:00:36 - The three camps of longevity theory
00:01:33 - Extreme value theory suggests that lifespan has no limit
00:03:44 - The force of mortality plateaus around age 110
00:05:51 - Breaking the current age record by the year 2100
00:06:44 - How to reach a healthy old age
SCIENCE OF HEALTHSPAN EMAIL NEWSLETTER:
foundmyfitness.com/newsletter
SUPPORT THE CHANNEL:
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/premium.
Thank you for watching!
SOCIALS:
twitter.com/foundmyfitness
facebook.com/foundmyfitness
instagram.com/foundmyfitness
PODCAST:
podcasts.apple.com/us/podcast/foundmyfitness/id818198322
open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d
REFERENCES:
Rootzén, Holger, and Dmitrii Zholud. "Human life is unlimited–but short." Extremes 20.4 (2017): 713-728.
Pearce, Michael, and Adrian E. Raftery. "Probabilistic forecasting of maximum human lifespan by 2100 using Bayesian population projections." Demographic Research 44 (2021): 1271-1294.
#Longevity #Aging #Science
EPISODE LINKS:
Show notes and transcript: foundmyfitness.com/episodes/stuart-phillips?utm_source=youtube&utm_medium=youtube&utm_campaign=phillips_interview
Stuart's Twitter: twitter.com/mackinprof
Stuart's Instagram: instagram.com/mackinprof
Stuart's publications: scholar.google.ca/citations?user=VLu9hqgAAAAJ&hl=en
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=phillips_interview
Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322
Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d
Full interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_s
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
CHAPTERS:
00:00:00 - In this episode
00:00:40 - Start of interview
00:01:31 - Why muscle is important for longevity
00:08:49 - Is the importance of muscle mass (per se) overstated?
00:11:03 - Is the RDA on protein too low?
00:13:18 - Minimum vs. optimal protein intake (for athletes)
00:13:54 - Why older adults need more protein
00:19:07 - Caloric restriction vs. higher protein for aging
00:22:20 - What is a catabolic crisis?
00:24:05 - Effects of space flight on muscle
00:30:32 - Practical tips for protein intake
00:33:51 - Protein timing and the anabolic window
00:35:44 - Most important factors for hypertrophy
00:38:14 - Should we supplement leucine?
00:40:03 - Does plant protein support hypertrophy?
00:50:48 - Causes of anabolic resistance
00:52:40 - What types of exercise and how much?
01:01:14 - Protein and rest as tools for recovery
01:02:32 - Mechanisms of muscle protein synthesis and breakdown
01:02:50 - Does rapamycin inhibit hypertrophy?
01:07:26 - What is Dr. Phillips doing to age well?
01:09:44 - Hormonal responses to exercise
01:11:34 - Sex differences in hypertrophy
01:13:57 - Effect of menopause on muscle
01:14:22 - Do testosterone boosters work?
01:16:15 - Does growth hormone improve muscle?
01:20:50 - Androgen replacement therapy (benefits vs. drawbacks)
01:25:36 - Mental health benefits of exercise
01:26:15 - Anti-catabolic effects of heat
01:32:39 - Molecular causes of sarcopenia
01:36:56 - Anti-catabolic effects of omega-3
01:43:17 - Brain and muscle effects of creatine
SOCIALS:
Twitter: twitter.com/foundmyfitness
Instagram: instagram.com/foundmyfitness
Facebook: facebook.com/foundmyfitness
PODCAST:
Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322
Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d
Premium subscribers of FoundMyFitness get access to a Google Presentation for the graphics in videos, earlier access, a two-times-per-month science news digest and commentary, and some kind of live online event usually every month. Learn more at: foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=phillips_interview
Thank you for watching!
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.
Get the show notes at foundmyfitness.com/episodes/intestinal-permeability
00:00:00 - Introduction by Dr. Dominic D'Agostino
00:03:12 - Intestinal permeability
00:05:20 - Atherosclerosis
00:10:57 - Brain
00:13:16 - Circulating LPS and behavior
00:16:13 - Toll-like receptors and inflammation
00:21:09 - Factors that affect intestinal permeability
00:27:19 - Alcohol
00:29:16 - Gluten
00:32:31 - Butyrate and dietary fiber
00:34:58 - Dietary fat
00:39:31 - Biomarkers for intestinal permeability
00:40:21 - Omega-3 fatty acids
00:47:12 - Questions & Answers
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:
foundmyfitness.com/topics/blood-brain-barrier
Learn about intestinal permeability:
foundmyfitness.com/topics/intestinal-permeability
Learn about toll-like receptors:
foundmyfitness.com/topics/toll-like-receptors
Learn about cerebral small vessel disease:
foundmyfitness.com/topics/small-vessel-disease
SUPPORT THE CHANNEL:
Many of these magnificent resources exist directly as a result of our premium members. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of this great resource at foundmyfitness.com/premium.
ABOUT THE METABOLIC HEALTH SUMMIT:
Over several immersive days, MHS brings together the world’s top experts to
present the latest science on a variety of topics related to metabolic health including nutrition,
fasting, longevity, cancer, mental health, diabetes, optimizing human performance, the gut
microbiome, and more. Learn more about their CME and CPE credited event at https://www.metabolichealthsummit.com.
#obesity #endotoxemia #leakygut
EPISODE LINKS:
Show notes and transcript: foundmyfitness.com/episodes/dominic-dagostino-2?utm_source=youtube&utm_medium=youtube&utm_campaign=dagostino-2_interview
Dr. Dominic D'Agostino on Twitter: twitter.com/DominicDAgosti2
Dr. Dominic D'Agostino on Instagram: instagram.com/dominic.dagostino.kt ketonutrition.org
metabolichealthsummit.com
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=dagostino-2_interview
Apple Podcasts: podcasts.apple.com/us/podcast/074-dr-dominic-dagostino-on-developing-a-well/id818198322?i=1000559009539
Spotify: open.spotify.com/episode/04zS9jd6KZcKs7paryjrXy?si=9f98821bf9ef4034
Full interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_s
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
Chapters:
00:00:00 - In this episode
00:01:15 - What is "keto"
00:04:59- Types of ketogenic diets
00:11:44 - Lifestyle Ketogenic Diet
00:22:54 - Biomarkers and hyperlipidemia
00:25:59 - Micronutrients and supplementation
00:29:58 - Exogenous Ketones
00:52:07 - What's the optimal level of circulating ketones?
01:09:51 - Exercise performance and anti-catabolic effects
01:30:57 - Brain and memory
01:38:59 - Intermittent Fasting
01:48:04 - Neurodegenerative diseases
01:54:27 - Migraines
02:00:39 - Autoimmune disease
02:02:37 - Cancer
02:18:26 - Carnivore diet
02:24:45 - Dom's lifestyle habits
02:28:10 - Measuring ketones (see also 52:07)
02:40:10 - Learn more about Dom
Premium subscribers of FoundMyFitness get access to a Google Presentation for the graphics in videos, earlier access, a two-times-per-month science news digest and commentary, and some kind of live online event usually every month. Learn more at: foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=dagostino-2_interview
Thank you for watching!
SOCIALS:
twitter.com/foundmyfitness
facebook.com/foundmyfitness
instagram.com/foundmyfitness
PODCAST:
Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322
Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d
#ketogenic #Diet #Metabolism
Dr. Levine completed a postdoctoral fellowship with previous guest Dr. Steve Horvath, a pioneer in the field of epigenetic clocks.
EPISODE LINKS:
Show notes and transcript:
foundmyfitness.com/episodes/morgan-levine?utm_source=youtube&utm_medium=youtube&utm_campaign=levine_interview
"True Age: Cutting-Edge Research to Help Turn Back the Clock" Book: amazon.com/True-Age-Cutting-Edge-Research-Clock/dp/0593329287
Dr. Morgan Levine on Instagram: instagram.com/dr.morganlevine
Dr. Morgan Levine on Twitter: twitter.com/drmorganlevine
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=levine_interview
Apple Podcasts: podcasts.apple.com/us/podcast/072-morgan-levine-phd-on-phenoage-and-the-epigenetics/id818198322?i=100055736838
Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d
Full interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_s
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
CHAPTERS:
00:01:19 - What is aging?
00:03:20 - Why biological aging matters to scientists
00:04:45 - Hallmarks of aging
00:05:24 - What are the drivers of aging?
00:06:58 - What CpG methylation says about aging
00:08:59 - The advantage of epigenetic clocks in research
00:10:12 - New generation epigenetic clocks: GrimAge and PhenoAge
00:11:51 - Clinical biomarkers vs. epigenetic clocks
00:12:50 - Differences in aging between organ systems
00:16:47 - Do some people age faster than others?
00:19:05 - Epigenetic age acceleration
00:20:39 - Is age acceleration a genetic risk inherited from your parents?
00:22:27 - The effects of menopause on aging
00:23:16 - Does the pace of epigenetic aging change throughout life?
00:24:39 - How does obesity and human disease affect epigenetic aging?
00:26:12 - Why genes from development may be key to understanding aging
00:27:13 - Determining epigenetic age in non-human mammals (all of them)
00:27:50 - Is aging an accident of evolution or by design? (See also 00:48:20)
00:30:17 - What happens to the epigenetic age of immortal cells if you grow them forever?
00:31:40 - Effects of cancer treatment on epigenetic age
00:35:43 - Severe COVID-19 and accelerated epigenetic
00:36:40 - Are epigenetic changes in aging a cause or consequence?
00:39:23 - Are the CpG sites used by epigenetic clocks functionally meaningful?
00:42:15 - Reversing epigenetic age with interrupted reprogramming techniques
00:49:27 - Therapeutic plasma exchange in aging and pro-geronic blood factors
00:53:23 - The effects of neutral plasma exchange on the brain
00:56:01 - Lifestyle factors that accelerate epigenetic age
00:57:56 - The aging acceleration effect of smoking
00:59:37 - Omega-3 hypermethylation of inflammatory pathways
01:03:23 - Reliability of consumer epigenetic clock tests
01:06:12 - Construct validity of epigenetic clocks
01:12:06 - Thoughts on most exciting research in aging field
01:13:44 - Dr. Morgan Levine's lifestyle habits
01:15:00 - Intermittent fasting effects on epigenetic age
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PODCAST:
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#aging #EpigeneticClocks #TrueAge
Learn more about cold exposure on the overview page at foundmyfitness.com/topics/cold-exposure-therapy
Chapters
00:00:00 - Intro
00:00:51 - Benefits of Norepinephrine
00:01:18 - Benefits of Mitochondrial Biogenesis
00:02:04 - Types of Shivering
00:02:24 - Activation of Brown Adipose Tissue
00:03:02 - Metabolism and Energy Expenditure
00:05:25 - Vigilance, Mood, and Attention
00:06:38 - Tips for using cold stress
00:08:22 - Concluding thoughts
This episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.org
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.
EPISODE LINKS:
Show notes and transcript: foundmyfitness.com/episodes/robbins-diamandis?utm_source=youtube&utm_medium=youtube&utm_campaign=robbins-diamandis_interview
"Life Force" Book: amazon.com/Life-Force-Breakthroughs-Precision-Transform/dp/198212170X
Peter's Longevity Insider newsletter: longevityinsider.org
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=robbins-diamandis_interview
Apple Podcasts: podcasts.apple.com/us/podcast/071-peter-diamandis-md-and-tony-robbins-on-strategies/id818198322?i=1000553468611
Spotify: open.spotify.com/episode/7gxhFWvMuN2jC2rZ0r7Or4?si=1fc99d416196428f
Full interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_s
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
00:00:00 - Introduction
00:00:38 - How Tony Robbins and Peter Diamandis met
00:10:58 - Tony and Peter discuss their lifestyle habits
00:22:26 - GRAIL cancer screening blood test
00:23:05 - Cleerly AI-driven coronary CT scan
00:29:02 - The role of DNA damage in aging
00:33:52 - Epigenetics, NAD+, and sirtuins
00:37:32 - Interrupted cellular reprogramming
00:45:14 - Longevity escape velocity
00:50:57 - What do we do after longevity is "solved?"
00:57:00 - Space travel, gene therapy, and organogenesis
01:04:44 - Therapeutic plasma exchange
01:12:32 - 3D printing of complex organs
01:14:29 - Promises and challenges of future technologies
01:17:04 - Age-reversal XPrize
01:19:39 - How mRNA vaccine technology may impact aging
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Thank you for watching!
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#LifeForce #TonyRobbins #PeterDiamandis
EPISODE LINKS:
Show notes and transcript:
foundmyfitness.com/episodes/eran-elinav?utm_source=youtube&utm_medium=youtube&utm_campaign=elinav_interview
"The Personalized Diet" Book: amazon.com/Personalized-Diet-Pioneering-Program-Prevent/dp/1478918802
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=elinav_interview
Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322?i=1000550483075
Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d
Full interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_s
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
Chapters
00:00:00 - Introduction
00:02:14 - Circadian rhythm of the microbiome
00:12:53 - Lessons from Hunter-gatherers
00:20:20 - Nurturing the microbiome in children
00:30:52 - Triglycerides and cholesterol
00:34:34 - Saturated fat
00:36:01 - Effect of artificial sweeteners on the microbiome
00:51:46 - What causes recurrent obesity
00:53:53 - Impact of caloric restriction
00:55:02 - Intestinal permeability (gut leakiness)
01:15:30 - Bacteriophage therapy and precision probiotics
01:30:20 - Bacterial role in TMAO risk
01:36:09 - Weight gain from smoking cessation
01:37:29 - Tips for diet personalization
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PODCAST:
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#microbiome #weightloss
There is a difference between recreational use and the clinical protocols used by researchers and clinicians. Learn more by watching the original interview with Dr. Roland Griffiths here: youtube.com/watch?v=rkBq33KWFmY&t=45m08s
Episode show notes can be found at:
foundmyfitness.com/episodes/psilocybin-depression
CHAPTERS:
00:00:00 - Scientific milestones
00:01:00 - Why we hallucinate
00:01:31 - Treatment of mood disorders
00:01:55 - The Clinical Protocol
00:05:57 - Psilocybin vs. Antidepressant (SSRI)
00:06:39 - Changes in brain anatomy
00:08:46 - Immunomodulatory activity
This episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.org
This interview is not meant to act as a substitute for clinical diagnose or treatment of depression.
What is the premium membership?
1. Members-only podcast episode shorts called "aliquots"
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EPISODE LINKS:
Show notes and transcript: foundmyfitness.com/episodes/bill-harris?utm_source=youtube&utm_medium=youtube&utm_campaign=harris_interview
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=harris_interview
Apple Podcasts: podcasts.apple.com/us/podcast/068-dr-bill-harris-on-omega-3-fatty-acids-cardiovascular/id818198322?i=1000534976643
Spotify: open.spotify.com/episode/3jEMz47gRvgBQBBEz0tlZ9
Full interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_s
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
CHAPTERS:
00:00:00 - Omega-3 discoveries and history
00:03:28 - Safety of high-dose
00:08:27 - Bleeding risk
00:13:07 - Prescription omega-3 options
00:16:12 - Marine vs. plant sources
00:23:32 - Invention of Omega-3 Index Test
00:38:36 - REDUCE-IT trial vs. mixed results
00:44:56 - Comparing omega-3 levels (vegans vs. Japan)
00:56:12 - Low omega-3 may be like smoking
01:00:27 - Specialized pro-resolving mediators
01:07:04 - Red blood cell width
01:12:50 - COVID-19 severity (reductions)
01:18:14 - Omega-6 to omega-3 ratio
01:23:00 - Prostate cancer
01:28:35 - VITAL and STRENGTH trials
01:32:27 - EPA-only products
01:36:20 - Dementia and Alzheimer's disease
01:41:56 - Reducing preterm birth
01:44:30 - What dose should we take?
01:45:51 - Atrial fibrillation
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Thank you for watching!
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#omega3 #aging
Feasibility and acceptability of a Whole-Body hyperthermia (WBH) protocol
tandfonline.com/doi/full/10.1080/02656736.2021.1991010
NOW RECRUITING:
Learn more about Dr. Mason's work and the upcoming study investigating the treatment of depression with a combination of whole-body hyperthermia and cognitive behavioral therapy.
https://www.sealab.ucsf.edu/heatbed
EPISODE LINKS:
Show notes and transcript:
foundmyfitness.com/episodes/ashley-mason ?utm_source=youtube&utm_medium=youtube&utm_campaign=mason_interview
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=mason_interview
Apple Podcasts: podcasts.apple.com/ca/podcast/067-dr-ashley-mason-on-drug-free-approaches-for-treating/id818198322?i=1000534138393
Spotify: open.spotify.com/episode/5i4m0NGSNTQR9TYhpYgJga?si=306038368c2c4117
Full interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_s
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
CHAPTERS:
00:00:00 - Introduction
00:01:43 - What is whole-body hyperthermia?
00:20:23 - Sauna for depression (new study)
00:33:37 - Combining therapy with hyperthermia
00:45:33 - Insomnia and CBTi
01:05:04 - Sleeping medications
01:15:23 - Smoking and overeating
SCIENCE OF HEALTHSPAN EMAIL NEWSLETTER:
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This interview is not meant to act as a substitute for clinical diagnose or treatment of depression. If you’re dealing with depression, you’re not alone. If you need help, you can contact SAMHSA for information on mental health and treatment in your area at 1-877-SAMHSA7.
Dr. Mark Mattson is an adjunct 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 is one of the most cited neuroscientists in the world, with more than 180,000 citations of his work noted in the scientific literature.
Dr. Mattson's rigorous work has advanced scientific understanding of brain aging and identified fundamental aspects of age-related 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.
EPISODE LINKS:
Show notes and transcript: foundmyfitness.com/episodes/mark-mattson?utm_source=youtube&utm_medium=youtube&utm_campaign=mattson_interview
Dr. Mattson's faculty bio page: https://neuroscience.jhu.edu/research/faculty/57
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=mattson_interview
Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322?i=1000532944125
Spotify: open.spotify.com/episode/0c7a5MWC3ljFv0FmTRPnWU
Full interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_s
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
Chapters:
00:00:00 - Introduction
00:11:33 - Metabolic switch
00:16:14 - Different types of intermittent fasting
00:29:37 - Benefits from a ketogenic diet vs fasting
00:38:18 - Exercise and fasting
00:59:07 - Benefits of plant phytochemicals
01:25:18 - Safety considerations for fasting
01:34:43 - Fasting and women's hormones
02:03:42 - Fasting mimetics
02:18:51 - Ketone esters
SCIENCE OF HEALTHSPAN EMAIL NEWSLETTER:
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Thank you for watching!
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PODCAST:
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This episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.org
Subscribe to the Medcram YouTube channel to get frequent updates on the emerging science on COVID-19 just as it is hitting. youtube.com/channel/UCG-iSMVtWbbwDDXgXXypARQ?sub_confirmation=1
Dr. Roger Seheult is, as you will find out in the conversation, a boots on the ground, critical care pulmonologist. For him, 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.
Chapters
00:00:00 - Introduction
00:01:20 - Vaccination in the young and healthy
00:06:47 - Risk of myocarditis
00:10:40 - Long-haul covid in the young and healthy
00:19:58 - Spike protein cytotoxicity
00:28:38 - Biodistribution
00:35:39 - COVID-19 vaccine adverse events
01:01:17 - Antibody-dependent enhancement
01:09:16 - Do the COVID-19 vaccines damage human fertility?
01:14:13 - mRNA vaccines altering human DNA
01:22:32 - Current ivermectin evidence
01:42:02 - Delta-variant and breakthrough infections
01:56:04 - Viral evolution (virulence vs. immune escape)
02:05:07 - T-cell immunity vs. antibody immunity
02:08:34 - Were the vaccines rushed?
For healthcare practitioners, MedCram offers CME-credit eligible lectures from their website, which you can find at medcram.com
You can find this episode as an Apple Podcast and Spotify Podcast on the MedCram and FoundMyFitness podcast channels.
MedCram Apple Podcasts:
podcasts.apple.com/us/podcast/medcram/id1564795918
MedCram on Spotify:
open.spotify.com/show/07037nFqu8eZTcCdJKAKOE?si=NPsrtIF6SmeB4ye3YW-hWA&dl_branch=1
Blood n-3 fatty acid levels and total and cause-specific mortality from 17 prospective studies
nature.com/articles/s41467-021-22370-2
00:00:00 - Introduction
00:00:25 - Omega-3 types
00:01:01 - Health effects
00:01:18 - Early heart research
00:01:47 - How to design better trials
00:02:09 - Mortality and aging
00:02:55 - SPMs and inflammation
00:05:00 - Profound reduction in triglycerides
Get the show notes:
foundmyfitness.com/episodes/omega-3-heart
Sign up to receive Rhonda’s regular newsletter:
foundmyfitness.com/newsletter
Become a FMF Premium Member to receive exclusive podcasts, emails, and more: foundmyfitness.com/crowdsponsor
This episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.org
#Eicosapentaenoic #Docosahexaenoic #Longevity
**CORRECTION AT 00:04:44:** Younger women (23-33y) Older women (51-68y)
Circadian rhythms, the body’s 24-hour cycles of biological, hormonal, and behavioral patterns, modulate a wide array of physiological processes, including the body’s production of hormones that regulate sleep, hunger, and metabolism, ultimately influencing body weight, performance, and susceptibility to disease. Circadian rhythmicity may have profound implications for human healthspan.
When and how much we sleep, eat, or exercise (and these activities’ effects on our health) are intrinsically linked to our circadian rhythms.
00:00:00 - Introduction
00:01:06 - Intro to circadian rhythms
00:08:05 - Light and sleep
00:16:15 - Melatonin for sleep
00:21:51 - Eating near bedtime
00:28:50 - Shiftwork and jet lag
00:40:45 - Afternoon napping
00:42:40 - Making lighting healthier
00:46:55 - Time-restricted eating
00:57:49 - Dr. Panda’s ongoing study
01:03:33 - Dr. Panda's personal lifestyle
01:11:56 - Exercise timing and caffeine
Read the full show notes to learn more:
foundmyfitness.com/episodes/satchin-panda-3
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Dr. Michael Snyder, the chairman of the Department of Genetics and director of the Center for Genomics and Personalized Medicine at Stanford University, is a pioneer and powerful 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. The proud bearer of eight wearables, Dr. Snyder describes himself as one of the most extensively monitored scientific researchers, a firm believer that "more is better" when it comes to data. #wearables #CGM #personalizedmedicine
EPISODE LINKS:
Show notes and transcript: foundmyfitness.com/episodes/michael-snyder?utm_source=youtube&utm_medium=youtube&utm_campaign=snyder_interview
Dr. Michael Snyder on Twitter: twitter.com/SnyderShot
Dr. Michael Snyder's faculty bio page: https://profiles.med.stanford.edu/michael-snyder
Dr. Michael Snyder's study using wearables for pre-symptomatic COVID-19 detection: https://innovations.stanford.edu/wearables
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=snyder_interview
Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322
Spotify: open.spotify.com/episode/5PSPRgeUCF0kshsv5emeVq
Full interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_s
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
Chapters:
00:00:00 - Introduction
00:02:36 - Surprising diabetes diagnosis
00:08:59 - Continuous glucose monitors
00:16:52 - Creating deep profiles
00:27:12 - Detecting disease w/ wearables
00:35:22 - Heart rate variability
00:36:49 - Airborne pollution
00:47:12 - Discovering ageotypes
00:54:13 - Exercise benefits
00:59:19 - His personal habits
01:01:47 - Improving microbiome
SCIENCE OF HEALTHSPAN EMAIL NEWSLETTER:
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Premium subscribers of FoundMyFitness get access to a Google Presentation for the graphics in videos, earlier access, a two-times-per-month science news digest and commentary, and some kind of live online event usually every month. Learn more at: foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=snyder_interview
Thank you for watching!
SOCIALS:
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PODCAST:
Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322
Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d
Free metabolism SNP report for consumer genetic data:
foundmyfitness.com/genetics/metabolism?utm_source=youtube&utm_medium=youtube&utm_campaign=snyder_interview
This episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.org
The findings revealed that participants who reported getting fewer than five hours of sleep per night were twice as likely to develop dementia compared to those who had seven to eight hours of sleep per night. Taking a long time to fall asleep (more than 30 minutes) increased the risk of dementia 45 percent. The authors also found that getting fewer than five hours of sleep per night, having daytime sleepiness, and taking regular naps increased the risk of all causes of premature death.
Get the show notes at foundmyfitness.com/episodes/sleep-dementia-risk
CHAPTERS
00:00 - Introduction
00:14 - Sleep and dementia
01:27 - Glymphatic system removes brain plaques
02:19 - Matthew Walker Ph.D.
03:06 - Omega-3 fish oil
03:19 - Exercise
03:52 - Sleep tips
04:36 - Subscribe
Clip features Dr. Matthew Walker. Watch our full interview together here: foundmyfitness.com/episodes/matthew-walker
Learn more about Dr. Rhonda Patrick and FoundMyFitness and signing up for our newsletter at foundmyfitness.com
This episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.org
#Sleep #GlymphaticSystem #AmyloidBeta
Subscribe to MedCram Videos for medical lectures from Dr. Roger Seheult:
youtube.com/c/Medcram?sub_confirmation=1
You can access the show's notes, timeline, and transcript here:
foundmyfitness.com/episodes/roger-seheult
CHAPTERS:
00:00:00 - Intro
00:03:33 - Dr. Seheult
00:06:20 - MedCram & COVID-19
00:09:37 - Science during a pandemic
00:12:46 - Early vs late COVID illness.
00:18:13 - Ventilation decreases transmission
00:20:28 - Masks
00:21:32 - Vitamin D and COVID-19
00:47:06 - Vitamin D synthesis in skin
00:53:43 - Vitamin D dosage
01:06:15 - Healthy circadian rhythm
01:07:38 - Sleep improves immunity
01:19:18 - Heat therapy boosts interferon
01:31:58 - On-going research
01:43:27 - COVID-19 Vaccines
01:54:25 - Long-hauler syndrome
Watch this episode to learn...
00:06:04 - How to compensate, as a clinician, for a loss of the usual hierarchy of evidence available when treating a new disease.
00:09:13 - Crucial differences in treating early vs. late-stage COVID-19 illness.
00:18:49 - How vitamin D drives broad gene regulatory effects mediated by a specialized vitamin D receptor element.
00:19:51 - How RDAs for vitamin D may be too low due to being established solely on calcium homeostasis.
00:32:07 - How vitamin D's ACE2/renin-angiontensin-promoting effects may drive the beneficial effects of the vitamin in COVID-19.
01:04:05 - How sleep deprivation is implicated in profound and immediate impairment of viral immunity.
01:19:03 - How genetic and antibody-induced failures of the interferon system underpin severe cases of COVID-19 and why interferon is so vitally important for viral response.
01:31:00 - How a safe protocol for hot hydrotherapy that anyone can use may boost the interferon response crucial to the early phase of viral response.
01:43:27 - How the mRNA vaccines from Moderna and Pfizer, the AstraZeneca vaccine, and the more traditional vaccines differ.
01:54:25 - How COVID-19 long-hauler syndrome promotes long-term side effects, including myocarditis and psychosis.
This episode is available as an audio podcast, just look up "FoundMyFitness" in any podcast player or visit the episode on Apple Podcasts here:
podcasts.apple.com/us/podcast/foundmyfitness/id818198322
Get a free preview of our premium podcast, known as "The Aliquot," by visiting the new Apple Podcasts preview version launched here:
podcasts.apple.com/us/podcast/the-aliquot-preview/id1555556746
Thank you for watching!
SOCIALS:
twitter.com/foundmyfitness
facebook.com/foundmyfitness
instagram.com/foundmyfitness
PODCAST:
Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322
Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d
This episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.org
Dr. Horvath's so-called "pan-tissue epigenetic aging clock" is an algorithm that accurately predicts a person's chronological age from marks on the DNA across multiple cells, tissues, and organs, and even mammalian species. Further refining this initial algorithm, Dr. Horvath built on this to develop second-generation clock algorithm that could predict time-to-death among people of the same chronological age, as well as lifespan and healthspan. One of these clocks, the GrimAge clock, is named deliberately after its connotation: predicting time until death ("Grim").
In this episode, Dr. Steven Horvath describes epigenetic clocks and their role in predicting – and possibly slowing – aging
EPISODE LINKS:
Show notes and transcript: foundmyfitness.com/episodes/steve-horvath?utm_source=youtube&utm_medium=youtube&utm_campaign=horvath_interview
Dr. Steve Horvath's faculty bio page: https://ph.ucla.edu/faculty/horvath
Dr. Steve Horvath's Wikipedia page: en.wikipedia.org/wiki/Steve_Horvath
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=horvath_interview
Apple Podcasts: podcasts.apple.com/us/podcast/062-dr-steve-horvath-on-epigenetic-aging-to-predict/id818198322?i=1000503234644
Spotify: open.spotify.com/episode/0jMd5uqKjzCyFU3CpDMxix
Full interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_s
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
Dr. Rhonda Patrick's 3-minute video crash course in epigenetics:
foundmyfitness.com/episodes/epigenetic-clock?utm_source=youtube&utm_medium=youtube&utm_campaign=horvath_interview
The FoundMyFitness OVERVIEW ARTICLE on epigenetic clocks:
foundmyfitness.com/topics/epigenetic-clocks?utm_source=youtube&utm_medium=youtube&utm_campaign=horvath_interview
CHAPTERS
00:00:00 - Introductions
00:00:34 - Horvath Aging Clock
00:01:50 - Explaining the error rate
00:06:42 - Hereditary + lifestyle factors
00:15:03 - DNAm PhenoAge vs GrimAge
00:22:50 - Telomere science shortcomings
00:26:08 - Prolonging the epigenetic clock
00:50:56 - Epigenetics: Cause or consequence of aging?
00:56:53 - Vitamin D reverses epigenetic age
00:59:20 - Omega-3 slows down the GrimAge clock
01:04:27 - Ongoing research
SCIENCE OF HEALTHSPAN EMAIL NEWSLETTER:
Receive emailed episode notifications and regular updates on the emerging science of healthspan. foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=horvath_interview
SUPPORT THE CHANNEL:
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=horvath_interview
Thank you for watching!
SOCIALS:
twitter.com/foundmyfitness
facebook.com/foundmyfitness
instagram.com/foundmyfitness
PODCAST:
Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322
Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d
⏳ #aging #longevity #epigenetics 🧬
Get the show notes here:
foundmyfitness.com/episodes/epigenetic-clock
Episode chapters:
00:00 - Biological vs chronological age
00:40 - Estimating biological age with epigenetics
01:17 - The Horvath clock
01:54 - The GrimAge clock
02:19 - Altering biological age
About FoundMyFitness: Rhonda Patrick has a Ph.D. in biomedical science from the University of Tennessee Health Science Center, and St. Jude Children’s Research Hospital. She also has a Bachelor’s of Science degree in biochemistry/chemistry from the University of California, San Diego. She has done extensive research on aging, cancer, and nutrition.
It is Dr. Patrick’s goal to challenge the status quo and encourage the wider public to think about health and longevity using a proactive, preventative approach.
Learn more about Dr. Rhonda Patrick and her mission for FoundMyFitness at www.foundmyfitness.com
This episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.org
#Epigenetics #Longevity #DNAMethylation
Get this episode's show notes here ⬇️
foundmyfitness.com/episodes/how-to-grow-broccoli-sprouts
For even more information about sulforaphane and sprouting, check out these FoundMyFitness resources...
Our recent Q&A episode featuring renowned guest, Dr. Jed Fahey, one of the world's leading experts on sulforaphane.
youtube.com/watch?v=-PNGxNzogOY
Jed Fahey, ScD, on Isothiocyanates, the Nrf2 Pathway, Moringa, & Sulforaphane Supplementation
youtube.com/watch?v=Q0lBVCpq8jc
Sulforaphane and Its Effects on Cancer, Mortality, Aging, Brain and Behavior, Heart Disease & More
youtube.com/watch?v=zz4YVJ4aRfg
Supplies....
Amazon and other online retailers carry an abundance of sprouting supplies, like these easy-to-clean, rust-free jars used in the video
amazon.com/dp/B07ZPF2XQV
(Disclaimer: FMF does not benefit from the sale of these jars.)
If you're particularly fond of this format, be sure to check out our members Q&A, which happens every month. Learn more at foundmyfitness.com/premium
Find Dr. Fahey at...
• chemoprotectioncenter.org
• jedfahey.com
• twitter.com/jedosan
Brands or products were mentioned in this episode:
• Prostaphane
• Crucera SGS (Thorne)
• Oncoplex (Xymogen)
• Avmacol
• Vision Defense (Swanson)
• MaxN-Fuze
• MitoCORE (Ortho Molecular Products)
• Kuli Kul Moringa Powder
• Brassica Protection Products - brassica.com
[Disclosure: FoundMyFitness does not have financial interest in any of the aforementioned products or companies. Dr. Fahey plays a minor consulting role for Brassica Protection Products articulated at 00:03:20 and 01:22:58. Additionally, Dr. Fahey is an advisor for Kuli Kuli.]
Chapters:
00:00:00 - Introduction
00:04:36 - Minimum dose for health effects
00:09:21 - Variability of sulforaphane in foods
00:14:54 - Enhancing sulforaphane in foods
00:20:55 - Duration of effects
00:36:45 - Increased glutathione production
00:40:29 - Cancer effects
01:14:43 - Alternatives to sprouts
01:30:25 - Safety concerns
🥦 #Sulforaphane #moringa #glutathione 🧠
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.
EPISODE LINKS:
Show notes and transcript: foundmyfitness.com/episodes/giselle-petzinger?utm_source=youtube&utm_medium=youtube&utm_campaign=petzinger_interview
Dr. Giselle Petzinger on Twitter: twitter.com/gpetzinger
Dr. Giselle Petzinger's Lab: https://keck.usc.edu/faculty-search/giselle-m-petzinger/
PODCAST INFO:
Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=petzinger_interview
Apple Podcasts: podcasts.apple.com/us/podcast/060-dr-giselle-petzinger-on-exercise-for-parkinsons/id818198322?i=1000494782423
Spotify: open.spotify.com/episode/4CcHdViITF4ef6Ne9XqIir
Full interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_s
Clips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
Chapters:
00:00:00 Introduction
00:03:03 - What is Parkinson's disease?
00:08:03 - Mechanism
00:11:03 - Neuroplasticity
00:14:43 - Risk factors
00:23:03 - Exercise delays progression
00:43:55 - BDNF improves cognition
00:57:37 - Importance of medications
01:06:04 - Omega-3 fatty acid, DHA
01:08:18 - Inflammation
SCIENCE OF HEALTHSPAN EMAIL NEWSLETTER:
Receive emailed episode notifications and regular updates on the emerging science of healthspan. foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=petzinger_interview
SUPPORT THE CHANNEL:
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=petzinger_interview
Thank you for watching!
SOCIALS:
twitter.com/foundmyfitness
facebook.com/foundmyfitness
instagram.com/foundmyfitness
PODCAST:
Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322
Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d
🧠 #Parkinsons #Neuroplasticity #Inflammation #BDNF #Exercise 🏃♀️
Short attention span? Skip to your favorite topic by clicking one of the time points below.
Episode highlights:
3:02 - Breast milk composition and production
5:50 - Human milk oligosaccharides in breast milk establish the infant gut microbiome
11:39 - Omega-3 fatty acids and other components in breast milk boost brain development
14:05 - Vitamins and minerals in breast milk
17:56 - Breast milk stem cells and multi-organ microchimerism
18:45 - Harmful substances transferred to infant via breast milk
23:54 - The effects of breastfeeding on the infant's immune system
27:08 - Effects on intelligence
30:27 - Breastfeeding as a benefit to maternal health
Chapters
00:00:00 - Introduction
00:03:01 - Breastmilk composition
00:05:50 - HMOs (human milk oligosaccharides)
00:10:33 - Fats
00:12:21 - Omega-3 fatty acids
00:14:05 - Vitamins and minerals
00:14:29 - Vitamin K
00:14:49 - Iron
00:15:34 - Vitamin D
00:15:59 - Smoking
00:17:20 - Probiotics
00:17:55 - Stem cells
00:18:45 - Toxins
00:19:22 - Drugs
00:19:59 - Alcohol
00:20:48 - Nicotine
00:22:10 - Caffeine
00:22:52 - Cannabis
00:23:54 - Immunity
00:26:07 - Gut health
00:27:07 - Intellect
00:29:01 - Cardiovascular health
00:30:28 - Cancer
00:30:50 - Postpartum weight loss
00:31:08 - How long to breastfeed?
00:32:22 - Overview
▶︎ Get the episode's show notes
foundmyfitness.com/episodes/breast-milk
▶︎ View the in-depth FoundMyFitness breast milk topic page:
foundmyfitness.com/topics/breastfeeding
▶︎ See the full interview with Drs. Erica and Justin Sonnenburg
foundmyfitness.com/episodes/the-sonnenburgs
▶︎ Did you enjoy this episode? If you’re interested in learning more about this topic, check out a preview of our very first Aliquot episode: Aliquot # 001: Pregnancy & Child Development. It features a compilation of pregnancy and child development-related topics taken from several Q&A episodes over the last couple of years.
foundmyfitness.com/aliquot?utm_campaign=breast-milk&utm_source=episode&utm_medium=youtube
#Breastmilk #Braindevelopment #HMOs
In this new version, we've ditched the PDF and replaced it with a standalone downloadable application, which gives you all of the benefits of a rich web experience with tags, categories, and search, but allows you to save it down your own computer rather than the cloud. Keep it, it's yours!
Get the full report here...
foundmyfitness.com/genetics?&utm_source=youtube&utm_medium=video&utm_campaign=genetic_v8
This report also adds a lot of new content in addition to the new functionality! View the changelog...
foundmyfitness.com/genetics?changelog_since_version=7&utm_source=youtube&utm_medium=video&utm_campaign=genetic_v8
We've set aside a pretty substantial amount of the new content as a new free basic report oriented towards SNPs involved in viral immunity. foundmyfitnes.com/genetics/viral
(This is a great way to get a sampler.)
Some of the topics that came up as a result of the questions submitted include:
• 00:04:03 - Duration of SARS-CoV-2 immunity after infection
• 00:06:37 - SARS-CoV-2 and potential immunity
• 00:11:35 - Some of the main factors known to play a role in immune variation
• 00:12:05 - What role genetics may play in immune function
• 00:14:27 - How previous viral exposure regulates immunity | Rhonda Patrick
• 00:15:05 - What cross immunity is and how it may be relevant for SARS-CoV-2
• 00:19:46 - Antibody-dependent enhancement and SARS-CoV-2 relevance
• 00:21:50 - How sleep is a key regulator of immune function
• 00:23:44 - Microbiome composition and immune function
• 00:28:31 - The differential effects of exercise intensity and duration on immune regulation
• 00:35:00 - How specific micronutrient inadequacies may promote immune dysregulation
• 00:47:20 - The effect of sex hormones on immune function
• 00:48:55 - How biological age may play a role in immune regulation
• 00:49:46 - Controversy surrounding hypertension drugs such as ACE inhibitors and COVID-19
• 00:53:15 - ARDS and long-term lung damage
You can find this episode page along with a very detailed summary with references at foundmyfitness.com/episodes/covid-19-episode-2
Chapters
00:00:00 - Introduction
00:04:03 - Infection course
00:06:37 - Immunity
00:11:35 - Risk factors
00:12:05 - Genetics
00:14:27 - Immunity
00:15:05 - Cross immunity
00:19:46 - Antibody-dependent enhancement
00:21:50 - Sleep
00:23:44 - Microbiome
00:28:31 - Exercise
00:35:00 - Diet
00:47:20 - Sex hormones
00:48:55 - Biological age
00:49:46 - Blood pressure drugs
00:53:15 - ARDS and long-term lung damage
You can find the PREVIOUS episode at foundmyfitness.com/episodes/covid-19-episode-1
This episode mentions a number of genetic polymorphisms that affect viral entry into the host cell, viral replication, host immune response ranging from cytokine production to viral-induced inflammation, SNPs that affect vitamin D levels, and more. If you have used any consumer-based genetic testing services like 23andMe or Ancestry DNA we have a free viral report with these SNPs that you can check out. You can find that at foundmyfitness.com/genetics/viral.
If you enjoy this content or any of the associated content, I can promise you that not only does the premium membership help bring MORE of it into the world in a broadly accessible format, that membership also comes with some really great benefits just for members. Members enjoy extra science emails twice per month, my monthly Question & Answer sessions, and a whole lot more. Support the show and get cool perks, that’s the bottom line. Head over to foundmyfitness.com/premium to learn how to get started.