Dr. Layne Norton on Building Muscle – Insights on Diet, Training, and Supplements FoundMyFitness 2024-08-27 | Dr. Layne Norton (@biolayne1) is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. We discuss why most people aren’t training too hard, when to go to failure, whether seed oils are the predominant cause of chronic disease, why having a slow metabolism isn’t a credible reason for being overweight (for most), and the sustaining power of habits. We also get into controversies around the carnivore diet, diet sodas, artificial sweeteners, intermittent fasting, and much more.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/biolayneCHAPTERS:00:00:00 Introduction00:02:31 Layne's coaching philosophy00:12:22 Why to start tracking calories (for at least 3 days)00:15:24 Why people lie to themselves about food intake00:20:49 The profound benefits of small exercise doses00:24:36 Why you should treat exercise like brushing your teeth00:27:54 Benefits of resistance training for older individuals00:31:34 Should you train to failure?00:44:50 Why hard training & consistency trump exercise selection00:54:29 Is lifting heavy necessary for building muscle?00:55:37 Barbell vs. hack squats for preventing falls00:57:53 Can lifting weights decrease low-back pain?00:59:26 Injury prevention when resistance training01:08:59 How exposure therapy can help you with injuries01:12:47 Why pain doesn't always indicate tissue injury01:16:00 Should you resistance train after a poor night of sleep?01:19:40 Why menopause can cause weight gain01:27:19 Why it's never too late to start lifting weights01:29:48 Resistance training tips for older individuals with joint pain01:34:01 Why total protein intake matters more than distribution01:42:02 Layne's daily protein distribution01:44:27 The shortcomings of nutrition studies01:51:49 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 athletes01:55:50 How much protein does Layne eat?01:56:54 Are seed oils a predominant cause of disease?02:01:15 Saturated fat vs. seed oils02:06:28 Does the carnivore diet increase heart disease?02:11:59 Why heating seeds oil makes them inflammatory02:18:16 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 soda02:42:07 Why Layne rarely takes a strong position on early science02:46:47 Carnivore diet02:59:35 Time-restricted eating03:10:21 Layne's daily routine03:14:38 Layne's diet and supplements03:16:21 Why everyone should take creatine03:20:32 Rhodiola rosea03:22:03 Ashwagandha03:23:37 Promising supplements (need more evidence)EPISODE LINKS:Show notes & transcript: foundmyfitness.com/episodes/layne-nortonPODCAST INFO: Apple Podcasts: podcasts.apple.com/us/podcast/094-dr-layne-norton-on-building-muscle-insights-on/id818198322?i=1000666789905Spotify: open.spotify.com/episode/2LXdariumnGjbxRKZru4X1?si=CxBbaQsPRD6f7SluEaLd3QNewsletter: foundmyfitness.com/newsletter SUPPORT MY MISSION:By becoming a FoundMyFitness Premium Member, you help support the free resources we offer through our public podcast. Members also get access to my monthly AMAs and private podcast (The Aliquot). Sign up here: foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=layne_norton_podcastSOCIALS: twitter.com/foundmyfitness facebook.com/foundmyfitness instagram.com/foundmyfitness#fitness #nutrition
Ask Me Anything When You Sign Up as a FoundMyFitness Premium Member FoundMyFitness 2024-10-14 | Every month, I host a live ask me anything (AMA) session with FoundMyFitness Premium Members. Your questions, answered in real-time. From my personal supplement routine to deep dives on the latest scientific studies — we cover it all. It's something new every time, and that's my favorite part. Want to join my next AMA? Sign up here: foundmyfitness.com/ask-me-anything?utm_campaign=ama_promo&utm_medium=youtube&utm_source=description Access to these AMAs is just of the many benefits that come with a FoundMyFitness Premium Membership. When you sign up, you'll also gain access to:• The Aliquot: My Members-only podcast where we post AMA session recordings as well as curated deep dives, summarizing major takeaways from every episode of the FoundMyFitness podcast. Get access to over 100 episodes when you become a Premium Member.• Science Digest: A biweekly newsletter featuring the latest studies and my personal insights.• Member’s Library & Presentation Slides: Our episode slides, available exclusively for Premium Members.• FoundMyFitness T-Shirt: Show off your support with a free t-shirt!• Detailed Show Notes: Exceptionally thorough show notes for each episode, including studies discussed, graphs, key takeaways, and more.What are you waiting for? Become a Premium Member today for as little as $15/month at foundmyfitness.com/crowdsponsor?utm_campaign=ama_promo&utm_medium=youtube&utm_source=description And as a Premium Member, you not only unlock exclusive content, but you also support the free resources offered through our public podcast. And most importantly, your support helps me continue my quest to make FoundMyFitness into one of the highest quality informational resources available for scientific evidence-based healthspan-promoting strategies.Thank you for watching. Your support means the world to me. Learn more at foundmyfitness.com/crowdsponsor?utm_campaign=ama_promo&utm_medium=youtube&utm_source=description
How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep FoundMyFitness 2024-10-10 | Exercise, meal timing, and sleep—what do they have in common? They’re three simple yet powerful tools we all have at our disposal for optimizing metabolic health, a critical factor in determining how well we age. Even slightly elevated blood glucose levels, still within the "normal" range, can accelerate brain atrophy, targeting critical areas like the hippocampus and amygdala, both linked to aging and neurodegeneration. On top of that, long-term elevations in glucose, marked by a high HbA1c, can also lead to the formation of advanced glycation end products (AGEs), which stiffen blood vessels, reduce heart elasticity, and increase the risk of hypertension and cardiovascular disease.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.comCHAPTERS:00:00:00 Introduction00:01:31 Why HIIT outshines zone 2 for improving metabolic health00:03:52 The signaling role of lactate production by muscle00:06:39 Optimal HIIT conditions for improving body composition00:07:42 How vigorous exercise repairs dysfunctional mitochondria00:11:33 HIIT vs. zone 2 for mitochondrial biogenesis00:13:15 Evidence-based HIIT protocols00:14:52 Why "exercise snacks" are a crucial pre- and post-mealtime activity00:16:56 The mortality benefits of short exercise bursts00:20:14 Why late-night eating is detrimental00:24:43 Can high glucose levels accelerate brain atrophy?00:25:36 How circadian misalignment affects postprandial glucose00:26:52 Metabolic health benefits of time-restricted eating00:29:30 Why early eating is better for metabolic health00:31:54 Why losing sleep for 3 nights mimics type 2 diabetes00:34:04 Why less than 7 hours of sleep increases type 2 diabetes risk00:34:50 Why chronically high blood glucose damages cardiovascular health00:36:45 What 4 hours of sleep for 4 nights does to insulin signaling00:37:50 Why short sleep facilitates obesity00:39:09 The checklist for good sleep hygiene00:42:43 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-restricted00:48:01 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/6JRvsVjtFwsyDHafsKFdPpApple Podcasts: podcasts.apple.com/us/podcast/096-how-to-improve-metabolic-health-with-hiit/id818198322?i=1000672515377SUPPORT MY MISSION:Becoming a FoundMyFitness Premium Member not only helps sustain the valuable public resources we provide through our free podcast, but also grants you exclusive access to my monthly AMAs, private podcast (The Aliquot), and weekly Science Digest newsletter. Sign up here: foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=metabolic_health_podcastSOCIALS: twitter.com/foundmyfitness facebook.com/foundmyfitness instagram.com/foundmyfitness#metabolichealth
What Microplastics Are Doing to the Brain, Body, and Reproductive Systems FoundMyFitness 2024-09-20 | Every week, the average person ingests the equivalent weight of a credit card in plastic.* While certain preventive measures can significantly reduce your intake of these harmful substances, it’s crucial to acknowledge a more daunting concern: the bioaccumulation of microplastics in the brain, potentially at ten times the rate of other organs. Microplastics and their associated chemicals are alarmingly ubiquitous — they permeate breast milk, sperm, the hippocampus, the prefrontal cortex, the air we breathe, medications, the water supply, and our bloodstream, accumulating in most major organ systems. During this episode, we’ll explore the unsettling realities of microplastics and their associated chemicals, diving into how they infiltrate nearly every facet of our environment and body, and discuss actionable strategies to reduce exposure.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 problem00:02:12 Top sources of exposure00:04:00 Contamination of our water00:05:04 BPA, phthalates, & PFAS (forever chemicals)00:07:07 How heating plastic affects BPA exposure 00:09:22 Our unfortunate habit of eating credit cards00:11:33 Microplastics in major organs00:14:04 Crossing the blood-brain barrier00:15:00 How microplastics affect a developing fetus00:15:54 The bloodstream is a highway for microplastics00:18:11 Endocrine and hormonal effects 00:23:08 Consequences in pregnant women00:25:34 How phthalates affect reproductive health00:26:35 BPA's involvement in autism spectrum disorder00:29:57 Side effects of prenatal BPA exposure00:32:17 The brain may be a super-accumulator of plastic00:34:50 Human brain microplastic levels are rising00:36:06 Lost fertility in women00:38:07 Changes in sperm quality00:39:23 Microplastics in sperm00:40:59 Why the heart suffers00:42:51 Microplastics in arterial plaque00:43:56 How BPA affects blood pressure00:45:58 Risk of cancer00:50:31 Topo Chico sparkling water00:53:02 Reverse osmosis filtration00:54:56 Food-based strategies for limiting microplastics00:56:30 The "myth" of BPA-free plastics00:58:14 Is salt a source of microplastics?00:59:18 HEPA filters01:00:52 Choose your clothing wisely01:01:47 How to prevent release of microplastics (from laundry)01:02:32 Receipts and thermal paper01:04:17 Microplastic excretion and breakdown01:06:28 Sulforaphane for detoxifying01:08:38 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/microplasticsMICROPLASTIC 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=1000670188860Spotify: open.spotify.com/episode/1d7YX8JgREhLT40W9X8d1gSUPPORT MY MISSION:By becoming a FoundMyFitness Premium Member, you help support the free resources we offer through our public podcast. Members also get access to my monthly AMAs and private podcast (The Aliquot). Sign up here: foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=microplastics_podcastSOCIALS: twitter.com/foundmyfitness facebook.com/foundmyfitness instagram.com/foundmyfitness* 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
Dr. Luc Van Loon: Optimizing Protein Intake & Distribution for Muscle Growth FoundMyFitness 2024-07-30 | Dr. Luc van Loon is a renowned figure in the realm of exercise science, particularly celebrated for his deep understanding of protein metabolism, resistance training, and the nuanced role of collagen supplements in sports nutrition. Our conversation is an in-depth discussion on optimal protein intake & distribution strategies for stimulating muscle protein synthesis.My free omega-3 guide (the ultimate blueprint for choosing a fish oil supplement):fmfomega3guide.comCHAPTERS:00:00:00 Introduction00:01:16 Why do we need protein?00:02:20 How the protein RDA (0.8 g/kg) was established00:06:50 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 loss00:16:15 How the body adapts to higher protein00:19:46 Anabolic resistance00:22:45 Protein requirements for overweight & obese individuals00:24:58 Gaining strength vs. muscle mass00:29:20 Optimal protein distribution00:33:05 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 exercising00:48:57 How does spreading out protein intake affect hypertrophy?00:51:55 Protein shakes vs. animal protein00:54:58 Protein supplementation for weight loss & recomposition00:56:14 Casein vs. whey protein for stimulating muscle protein synthesis00:59:09 Factors that influence protein's anabolic potential01:00:14 Raw eggs vs. cooked — what's better for hypertrophy?01:04:07 Plant vs. animal protein01:07:08 Plant-based protein powder01:11:47 Whey protein isolate vs. concentrate01:12:36 How resistance training changes the leucine threshold01:15:47 Do high-protein diets cause atherosclerosis?01:23:45 How muscle adapts to repeated bouts of resistance training01:26:25 Optimal resistance training frequency01:28:22 Advice for elderly who want to start resistance training01:30:49 Hormonal changes & resistance training01:36:09 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 peptides01:55:31 How hydrolyzed collagen powder affects pain perception01:56:53 Benefits of smaller peptides in hydrolyzed collagen01:58:57 Collagen's impact on skin health02:02:46 Amino acids from hydrolyzed collagen powder02:07:30 Luc's exercise routine & dietEPISODE LINKS:Show notes & transcript: foundmyfitness.com/episodes/luc-van-loonPODCAST INFO: Apple Podcasts: podcasts.apple.com/us/podcast/093-dr-luc-van-loon-optimizing-protein-intake-distribution/id818198322?i=1000663783757Spotify: open.spotify.com/episode/2jXxpLbIbONur2b0lGvYdbNewsletter: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=luc_van_loon_podcastSUPPORT MY MISSION:We don’t read ads in these episodes. Help us grow. FoundMyFitness Premium Members get access to monthly AMAs, Science Digest newsletter, and my exclusive podcast, The Aliquot. It’s a win/win. You get special perks while sustaining the free materials we share via our podcast. Sign up here: foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=luc_van_loon_podcastSOCIALS:twitter.com/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitness#protein
The Truth About Alcohol: Risks, Benefits, and Everything In-Between FoundMyFitness 2024-07-03 | In this special episode, we’re taking a deep dive into alcohol. We’ll explore the science, misconceptions, controversies, and health effects of this widely used drug. I believe that a nuanced, scientific discussion on alcohol is the best way to provide you with the information you need to make an informed decision about alcohol use.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.comEPISODE LINKS:Show notes & transcript: foundmyfitness.com/episodes/alcoholCHAPTERS:00:00:00 Introduction00:02:19 What does it mean to "have a drink"?00:03:55 Drinking frequency definitions00:06:55 How alcohol is metabolized00:10:47 How genetics affect alcohol metabolism00:12:41 Can alcoholism be inherited?00:13:58 How food affects alcohol metabolism00:15:57 Does age affect alcohol metabolism?00:16:46 How alcohol affects nutrient absorption00:21:22 How alcohol affects gut health00:23:15 Alcohol elevates circulating LPS levels00:26:09 Gut health & alcohol use disorders00:30:49 Sick quitter & healthy user biases00:33:57 How alcohol impacts the brain00:37:53 Alcohol's effects on anxiety00:42:09 Alcohol’s detrimental effects on brain volume loss00:44:16 Alcohol facilitates thiamine deficiency00:46:00 Alcohol promotes brain inflammation00:47:16 Dementia & Alzheimer's disease risk 00:53:19 Alcohol’s impact on APOE4 carriers00:57:28 Alcohol and brain health mechanisms01:01:11 Is resveratrol in red wine beneficial?01:05:50 Detailing the sleep stages01:09:11 How alcohol impacts sleep01:12:44 Alcohol worsens sleep apnea01:14:10 Mitigating alcohol's impact on sleep 01:16:37 Hangover symptoms & causes01:20:56 How congeners affect hangover severity01:22:22 Treating hangovers with fruit01:25:05 Zinc, vitamin B3, & hangovers01:26:05 Managing hangovers with NSAIDs01:26:46 "Hair of the dog” for hangovers01:27:05 Liposomal glutathione, NAC, & hangovers01:30:21 Does ZBiotics prevent hangovers?01:32:43 Dihydromyricetin (DHM) for hangovers01:33:41 Exercise & sauna for treating hangovers01:34:47 Alcohol's effect on mortality risk 01:38:54 Is alcohol responsible for longevity in Blue Zones?01:43:33 Alcohol & cancer risk01:52:18 Genetics, alcohol, & cancer risk01:55:10 Can quitting alcohol lower cancer risk?01:57:15 Alcohol cancer-causing mechanisms02:04:15 Alcohol & cardiovascular disease (CVD)02:11:42 Alcohol & CVD mechanisms02:15:55 Industry funding in alcohol research02:17:54 Alcohol and type 2 diabetes risk02:20:08 How alcohol affects blood glucose02:22:58 Alcohol's impact on your waistline02:26:04 Why alcohol facilitates weight gain02:28:37 How alcohol impacts reproductive health02:31:29 Fertility impacts of alcohol in females02:37:27 How alcohol impacts fertility in males02:39:03 Preconception alcohol risks02:41:44 How alcohol affects testosterone in men02:43:27 Pre-pregnancy alcohol consumption risks02:47:49 Is red wine the healthiest option?02:51:19 Headaches after drinking red wine02:52:20 Alcohol & post-exercise recovery02:56:08 Does alcohol "blunt your gains"?02:58:45 The BEER-HIIT study02:59:36 Can exercise lessen alcohol cravings?03:02:34 FGF21, exercise, and alcohol intake03:07:32 Alcohol damage control tacticsPODCAST INFO: Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=alcohol_podcastJust Me playlist: youtube.com/playlist?list=PLJEEAVzHu9KxkI_18CkFwKWVHoufoRiFaClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiSUPPORT 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=alcohol_podcastThank you for watching!SOCIALS:twitter.com/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitness#alcohol
Andrew Huberman, PhD: How to Improve Motivation & Focus By Leveraging Dopamine FoundMyFitness 2024-06-12 | Dr. Andrew Huberman (@hubermanlab) is a Stanford professor, neurobiologist, and host of the incredibly popular Huberman Lab Podcast. He’s also the guest on this episode of the FoundMyFitness podcast. Our conversation encompasses an in-depth discussion of the brain’s dopamine system and provides a toolkit for enhancing motivation and focus.CONNECT WITH ANDREW:Dr. Andrew Huberman on X: https://x.com/hubermanlabDr. Andrew Huberman on Instagram: instagram.com/hubermanlabHuberman Lab Podcast: hubermanlab.comMy omega-3 guide on concerns like a-fib, dosage, supplement quality, oxidation, and more:fmfomega3guide.comEPISODE LINKS:Show notes & transcript: foundmyfitness.com/episodes/andrew-hubermanCHAPTERS:00:00:00 Introduction00:02:37 Dopamine's Neuromodulatory Role00:04:29 Motivation vs. Reward00:09:35 Dopamine as a "Wave Pool"00:14:58 Minimizing Smartphone Dopamine Effects00:18:32 Dangers of Effortless Dopamine Peaks00:21:52 Signs of High Motivation00:28:21 Motivation and Dopamine Deficits00:33:00 Warm-Up Period for Focus and Motivation00:37:16 Rewarding Effort00:42:32 Setbacks as Dopamine Feedback00:47:51 Fostering Tenacity in Kids00:50:05 Visualizing Negative Outcomes00:52:51 Overcoming Procrastination00:58:51 Exercise's Impact on Dopamine01:03:35 Cold Exposure vs. Drugs01:05:29 Exercise Entrainment Effect01:09:24 Dangers of Relying on Stimulants01:21:44 Cold Exposure for Dopamine01:24:18 Alternatives to Cold Plunge01:25:35 Limiting Workout Intensity01:31:08 Anterior Midcingulate Cortex01:33:31 Transcranial Magnetic Stimulation01:36:22 Neuralink Insights01:39:28 Dopamine Replenishment with NSDR01:46:03 NSDR After Post-Poor Sleep01:51:04 NSDR for Creativity and Trauma01:54:15 Healthy Social Media Use02:04:39 Screen Time and ADHD02:12:12 Circadian Rhythms and Solar Light02:22:10 Limiting Late-Night Light Effects02:25:09 Spiking Morning Cortisol02:28:33 Long Distance Viewing vs. Screens02:35:06 Limiting Alcohol Intake02:48:47 ADHD Treatment Options02:53:30 ADHD Overdiagnosis02:58:09 Replacing ADHD Drugs with Behaviors03:07:34 Supplement Routine03:15:10 Processing Negative FeedbackPODCAST INFO: Apple Podcasts: podcasts.apple.com/us/podcast/091-andrew-huberman-phd-how-to-improve-motivation-focus/id818198322?i=1000658789053Spotify: open.spotify.com/episode/2SSs1vnngGOgpWmA2yMv5GSUPPORT THE CHANNEL: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 here: foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=andrew_huberman_podcast
Dr. Benjamin Levine: How Exercise Prevents & Reverses Heart Aging FoundMyFitness 2024-05-29 | Everyone has to get old sometime, but what if, at least for some aspects of aging, we didn't have to? Imagine if the loss of heart size and the stiffness that often comes with aging could be reversed, even well into late middle-age.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.comEPISODE LINKS:Show notes and transcript: foundmyfitness.com/episodes/benjamin-levineCHAPTERS:(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_podcastRSS: podcast.foundmyfitness.com/rss.xmlApple Podcasts: podcasts.apple.com/us/podcast/090-how-exercise-prevents-reverses-heart-aging-benjamin/id818198322?i=1000657189428Spotify: open.spotify.com/episode/5WLaSNpuva61oXMsIN1tDwSUPPORT THE CHANNEL: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=ben_levine_podcast
Why Exercise Intensity Matters for Longevity | CrossFit for Health 2024 FoundMyFitness 2024-04-10 | I recently had the privilege of presenting at the CrossFit Health Summit, where I described a constellation of factors that influence longevity – with special emphasis on the pivotal role of vigorous exercise throughout life. 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.comCHAPTERS:(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 & durationEPISODE LINKS: Show notes and transcript: foundmyfitness.com/episodes/crossfit?utm_source=youtube&utm_medium=youtube&utm_campaign=crossfit_podcastPODCAST INFO: Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=crossfit_podcastSpotify: open.spotify.com/episode/4DR3FqwVfXwtsATJeEgaU3Apple Podcasts: podcasts.apple.com/us/podcast/089-how-to-exercise-for-longevity-crossfit-for-health-2024/id818198322?i=1000652031208RSS: podcast.foundmyfitness.com/rss.xmlPresentations playlist: studio.youtube.com/playlist/PLJEEAVzHu9KwNsrRKgSuAeZuD7cZqry9L/editClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiSUPPORT 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_podcastThank you for watching!SOCIALS:twitter.com/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitness#crossfit #intensity #longevity
The Science of Magnesium and Its Role in Aging and Disease FoundMyFitness 2024-03-19 | In this solo episode, I'm taking an in-depth look at magnesium – a critical yet frequently underestimated mineral in our health. Magnesium stands tall among vital nutrients for its significant role in multiple aspects of human physiology. During this podcast, we'll delve into the widespread negative health effects caused by a lack of magnesium and discuss why increasing your magnesium intake might be key to achieving optimal health.Get the 9-page Cognitive Enhancement Blueprint:bdnfprotocols.comCHAPTERS:(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_podcastPODCAST INFO: Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=magnesium_podcastApple Podcasts: podcasts.apple.com/us/podcast/087-the-science-of-magnesium-and-its-role-in/id818198322?i=1000649692431Spotify: open.spotify.com/episode/2nIWwc9KudqxxyPLttuvueRSS: podcast.foundmyfitness.com/rss.xmlJust Me playlist: youtube.com/playlist?list=PLJEEAVzHu9KxkI_18CkFwKWVHoufoRiFaClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiSUPPORT 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_podcastThank you for watching!SOCIALS:twitter.com/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitness#magnesium
How Micronutrients & Exercise Ameliorate Aging | Dr. Rhonda Patrick FoundMyFitness 2024-03-06 | This episode comes from my keynote lecture at the American Academy of Anti-Aging Medicine LongevityFest 2023, in which I describe several powerful health habits that delay biological aging and improve healthspan. The core idea: You don't have to move mountains to make a big impact on aging. Starting with a few key areas of focus (vitamin D, magnesium, omega-3s, and vigorous exercise) can make a big difference. Thanks @A4MEvents for having me!*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_podcastPODCAST INFO: Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=longevity_fest_podcastApple Podcasts: podcasts.apple.com/us/podcast/086-how-micronutrients-exercise-ameliorate-aging-dr/id818198322?i=1000648204449Spotify: open.spotify.com/episode/10VXKSmTQj2ZbAQrPylM24?si=1380eccf28d24dccRSS: podcast.foundmyfitness.com/rss.xmlJust Me playlist: youtube.com/playlist?list=PLJEEAVzHu9KxkI_18CkFwKWVHoufoRiFaClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiSUPPORT 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_podcastThank you for watching!SOCIALS:twitter.com/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitness#Exercise #omega3 #vitamind #magnesium
Get the Free 9-Page BDNF Protocol Guide: The Cognitive Enhancement Blueprint FoundMyFitness 2024-01-12 | Download it now at bdnfprotocols.comThis 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)
Dr. Peter Attia on Mastering Longevity – Insights on Cancer Prevention, Heart Disease, and Aging FoundMyFitness 2023-12-27 | @PeterAttiaMD is a highly respected expert in preventive medicine with a special focus on the applied science of longevity. His deep engagement with the topic of longevity is the cornerstone of his NY Times bestselling book, 'Outlive: The Science and Art of Longevity'. Dr. Attia also extends his expertise into his clinical practice Early Medical and shares his knowledge through his popular podcast many of you are already aware of, 'The Drive.'EPISODE LINKS:Show notes and transcript: foundmyfitness.com/episodes/peter-attia-2?utm_source=youtube&utm_medium=youtube&utm_campaign=peter_attia_podcastDr. Peter Attia on Twitter: twitter.com/PeterAttiaMDDr. Peter Attia on Instagram: instagram.com/peterattiamdDr. Peter Attia's Website: peterattiamd.comThe 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/0593236599CHAPTERS:(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 routinesPODCAST INFO: Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=peter_attia_podcastApple Podcasts: podcasts.apple.com/us/podcast/085-dr-peter-attia-on-mastering-longevity-insights/id818198322?i=1000639831254Spotify: open.spotify.com/episode/6vVH3agWalaicr6ZINcyYA?si=b3e4c16bdaeb4724RSS: podcast.foundmyfitness.com/rss.xmlFull interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_sClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiSUPPORT 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_podcastThank you for watching!SOCIALS:twitter.com/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitness#longevity #healthspan #antiaging
The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick FoundMyFitness 2023-12-05 | This episode challenges common perceptions about exercise, delving deep into the benefits of vigorous exercise for not just physical health but also brain function, aging, and even cancer prevention. It tackles fundamental questions, like what genetic and metabolic adaptations occur with vigorous exercise and how it can contribute to combating heart's age-related changes. We also unpack how these rigorous exercises affect glucose transport, mitochondrial health, and brain health at an intricate level. Lastly, it introduces practical applications like the Norwegian 4x4 interval training protocol, the benefits of "exercise snacks," and how to incorporate vigorous-intensity exercise into everyday life.*Get the 9-page Cognitive Enhancement Blueprint:*bdnfprotocols.comInside 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 mortalityEPISODE LINKS: Show notes and transcript: foundmyfitness.com/episodes/how-vigorous-exercise-improves-cognition-longevity?utm_source=youtube&utm_medium=youtube&utm_campaign=vig_ex_podcastPODCAST INFO: Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=vig_ex_podcastApple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/episode/65wdMPnNES9kgK8jLBuj7B?si=7aAatH5bSPOKDp6iIjFZWARSS: podcast.foundmyfitness.com/rss.xmlJust Me playlist: youtube.com/playlist?list=PLJEEAVzHu9KxkI_18CkFwKWVHoufoRiFaClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiSUPPORT 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_podcastThank you for watching!SOCIALS:twitter.com/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitness#Exercise #Brain #BDNF
How Vitamin D, Omega-3s, & Exercise May Increase Longevity | Dr. Rhonda Patrick FoundMyFitness 2023-11-09 | This episode features Rhonda Patrick, Ph.D., and was originally recorded for the Institute for Functional Medicine's podcast, 'Pathways to Wellbeing.' This episode outlines a series of fundamental tactics you can start applying immediately to enhance cellular health, protect the nervous system, elevate mood, reduce inflammation, promote muscle and bone function, and help prevent chronic disease.EPISODE LINKS: Show notes and transcript: foundmyfitness.com/episodes/ifm-micronutrients-exercise?utm_source=youtube&utm_medium=youtube&utm_campaign=IFM_podcastInstitute for Functional Medicine Podcast: youtube.com/playlist?list=PLLDlRJOfu6faMbdUUJ6mm4aXHM9ZCniEtInstitute for Functional Medicine website: ifm.orgPODCAST INFO: Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=ifm_podcastApple Podcasts: podcasts.apple.com/us/podcast/83-how-vitamin-d-omega-3s-exercise-may-increase-longevity/id818198322?i=1000634303424Spotify: open.spotify.com/episode/7pga8QIpNoawGyR8udX79NRSS: podcast.foundmyfitness.com/rss.xmlFull FMF interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_sClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiChapters:00:00 - Introduction01:10 - Vitamin D deficiency — risks, why it's so common, & correcting with supplementation08:26 - Magnesium's critical role in DNA repair & synthesis11:55 - The best dietary sources of magnesium13:11 - Magnesium supplements: Glycinate, malate, dioxide, & citrate14:20 - Exercise staves off age-related disease14:58 - How genetic SNPs can affect vitamin D deficiency risk20:15 - Low omega-3 intake from seafood is a top-6 preventable cause of death22:28 - Why ALA's conversion into EPA & DHA is inefficient25:21 - Omega-3 index: Optimal levels & ties to increased life expectancy28:33 - How omega-3s reduce inflammation, a key driver of aging30:45 - Omega-3s protect against muscle disuse atrophy31:44 - Why avoiding fish during pregnancy is a huge mistake34:08 - Omega-3s are a low-hanging fruit for improving cardiovascular & brain health35:52 - What to look for when choosing an omega-3 supplement40:03 - Hormesis: Why intermittent stressors are beneficial46:20 - How to choose an exercise regimen47:15 - “Exercise snacks” reduce all-cause & cancer-related mortality49:30 - Brain benefits of lactate from vigorous exercise52:29 - How blood flow generated from aerobic exercise kills circulating tumor cells54:36 - 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.foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=ifm_podcastSUPPORT 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_podcastThank you for watching!SOCIALS:twitter.com/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitness#vitamind #omega3 #magnesium #aging
Dr. Martin Gibala: The Science of Vigorous Exercise — From VO2 Max to Time Efficiency of HIIT FoundMyFitness 2023-09-19 | Dr. Martin Gibala is a muscle physiologist, professor, and kinesiology department chair at McMaster University in Hamilton, Ontario, Canada. He is best known for pioneering research on the health benefits of high-intensity interval training (HIIT) and his profound understanding of HIIT's physiological mechanisms. He is a co-author of the book "The One-Minute Workout."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/0399183663Dr. Martin Gibala on Twitter: twitter.com/gibalamPODCAST INFO: Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=gibala_interviewApple Podcasts: podcasts.apple.com/us/podcast/082-the-science-of-vigorous-exercise-from-vo2-max/id818198322?i=1000628503661Spotify: open.spotify.com/episode/1b9JbzODqLOhc3OaqV4lCA?si=7R0q3dLrRv-VD5BjugmciARSS: podcast.foundmyfitness.com/rss.xmlFull interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_sClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiChapters00:00:00 - In this episode00:01:15 - Introduction00:03:22 - 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 exercise00:07:02 - Why VO2 max matters for longevity00:10:07 - Why athletes vs. exercisers benefit from different intensity distributions00:14:31 - Measuring maximum heart rate and VO2 max00:22:53 - How the heart adapts to HIIT to increase VO2 max00:28:09 - Why vigorous exercise accelerates mitochondrial adaptation00:32:28 - Enhancing fat oxidation and mitochondrial growth with vigorous exercise00:36:44 - How intensive exercise boosts fat breakdown00:38:18 - Is high-intensity exercise better for autophagy than fasting?00:47:36 - Exercise snacks00:50:15 - Why 'choosing the stairs' reduces early death (VILPA study)00:53:01 - Protocol for VO2 max00:58:12 - The effect of HIIT on muscle fiber types01:02:40 - How aging effects muscle fibers01:06:31 - Does high-intensity training produce an “afterburn effect?"01:08:35 - Why vigorous workouts are better for BDNF and cognition01:15:37 - Anti-metastatic cancer effects01:42:45 - Wingate training vs. reHIIT — a comparison of protocols01:48:00 - Perceived exertion vs. HRmax01:51:45 - Interval walking for people with type 2 diabetes01:53:28 - Are there contradictions for HIIT?01:57:28 - Why preconditioning reduces risks from exercise02:03:06 - 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 women02:20:04 - Should post-menopausal women do H.I.I.T.?02:20:09 - Does intense exercise raise cortisol?02:26:23 - Bone density and osteoarthritis02:29:02 - Atrial fibrillation risk02:31:35 - Hypoxic training and blood flow restriction02:33:07 - Tips for training with joint issuesSCIENCE 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_interviewSUPPORT 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_interviewThank you for watching!SOCIALS:twitter.com/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitness#Exercise #HIIT #VO2Max
The Brain and Social Impacts of Early Device Exposure and Screen Time FoundMyFitness 2023-09-06 | With 95% of teens on social media, concerns over early smartphone and tablet exposure's impact on neurological and social growth are intensifying. Recent findings from The Global Mind Project underscore the benefits of delaying device exposure for children, pointing towards better adult mental health and enhanced social skills. Conversely, early adopters face increased risks, from suicidal tendencies to cognitive lags. Especially concerning are the adverse effects on young children (2-5 years), with excessive screen time linked to developmental setbacks. While I recognize technology's advantages, I'm biased toward its potential overuse issues. As we navigate this digital age, it's crucial to critically assess and adapt our device habits, especially for our children.00:00 - Are teenagers addicted?00:20 - Why screen time in childhood affects the adult brain00:30 - Delayed development of the social self01:04 - Effect on toddlers01:28 - Worse sleep and less physical activity01:47 - Can we find balance?02:14 - My recommendations and conclusions02:39 - Avoiding the dopamine trap03:09 - The Need for Open Dialogue and AwarenessReferences and resources:pewresearch.org/internet/2022/08/10/teens-social-media-and-technology-2022ncbi.nlm.nih.gov/pmc/articles/PMC8770129pubmed.ncbi.nlm.nih.gov/30606703sapienlabs.org/wp-content/uploads/2023/05/Sapien-Labs-Age-of-First-Smartphone-and-Mental-Wellbeing-Outcomes.pdf
Chris McGlory, PhD, on the Anabolic Potential of Omega-3 Fatty Acids FoundMyFitness 2023-07-03 | Dr. Chris McGlory is an assistant professor at Queen's University in Kingston, Ontario, Canada. Known for his work in the field of muscle physiology and aging, Dr. McGlory's research focuses on elucidating the molecular mechanisms underlying muscle protein synthesis and degradation, with a particular emphasis on the roles that omega-3 fatty acids play in maintaining muscle health in older adults.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&hlPODCAST INFO: Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=mcglory_interviewApple Podcasts: podcasts.apple.com/us/podcastSpotify: open.spotify.com/episodeFull interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_sClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiCHAPTERS: 00:00:00 - Introduction00:07:18 - Interview start00:14:31 - Why atrophy is worse for the old than the young00:16:50 - Can dietary protein prevent atrophy?00:19:03 - Why reduced movement can insidiously mimic short-term immobilization00:24:19 - The disability threshold — when atrophy may actually be deadly00:26:26 - Does high-dose omega-3 hold the key to fighting atrophy? (5g/day)00:29:47 - Increasing the muscle protein synthetic response with omega-300:30:02 - Does omega-3 improve our response to low protein?00:32:47 - The potential role of LAT1 upregulation in atrophy resistance00:36:58 - Who benefits most from the anti-catabolic effects of omega-3?00:43:04 - Why omega-3 must be preloaded for 4 to 6 weeks00:45:48 - Why omega-3 trials have conflicting results00:49:15 - Why muscle mass and strength are imperfectly correlated00:51:44 - Does omega-3 enhance strength?00:54:10 - Sex differences in gaining mass and strength00:56:14 - Improvements in gait speed and balance00:57:17 - How to act on mixed evidence — and should we?00:59:45 - Why omega-3 may reduce frailty in old age01:01:16 - Does high-dose omega-3 enhance anabolic potential?01:03:27 - Why the anabolic mechanisms are counterintuitive01:04:56 - 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 muscle01:18:26 - Anabolic signaling pathways — Does omega-3 enhance mTOR in muscle?01:20:20 - Why the inflammation from cancer wastes muscle01:21:48 - Cancer cachexia01:22:06 - Does omega-3 reduce atrophy from cancer cachexia?01:23:38 - Ongoing clinical trials01:27:04 - Does aerobic exercise impede "gains?" (chronic interference effect)01:29:07 - Why aerobic exercise may enhance hypertrophy from resistance exerciseSOCIALS: Twitter: twitter.com/foundmyfitness Instagram: instagram.com/foundmyfitness Facebook: facebook.com/foundmyfitnessPODCAST:Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7dPremium 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_interviewThank you for watching!
How Heat Therapy Improves Slow Wave Sleep FoundMyFitness 2023-05-30 | Heat therapy, such as using a sauna or soaking in a hot bath, may significantly improve your slow wave sleep. My latest episode delves into the fascinating intersection between exercise and passive body heating and elucidates how high energy expenditure exercise and heat exposure share nuanced mechanisms in sleep regulation. Some key aspects explored include:• The surprising role of the immune system in regulating sleep through somnogenic cytokines, immune signals like IL-1B and TNF-alpha, released in response to heat stress and exercise.• The interconnected nature of thermoregulation and sleep, particularly in the brain, which highlights the importance of overlapping sleep regulation and heat loss processes. This involves warm-sensing preoptic area neurons in the preoptic area of the hypothalamus, a region known to play a crucial role in sleep regulation.• The intricate, bidirectional relationship between growth hormone (GH) and slow-wave sleep (SWS). With the majority of daily GH secretion occurring during the initial phase of SWS, stimulants of SWS, such as heat exposure, can result in enhanced GH secretion, establishing a strong connection between GH and sleep regulation.• The varying influence of heat on growth hormone, ranging from doubling after two 20-minute sauna sessions at 80°C, to increasing its circulation up to 16-fold after two one-hour sauna sessions at 80°C.These findings highlight the potential for heat therapy and exercise with a high rate of energy expenditure to modulate slow wave sleep through the interconnected nature of thermoregulation, immunity, exercise, and hormones. By understanding and harnessing these links, individuals can potentially enhance their sleep quality and overall health and well-being.CHAPTERS:00:00 - Introduction01:06 - Increasing pre-sleep tiredness02:06 - Effects of exercise04:09 - How the immune system regulates sleep05:07 - What heat and exercise have in common06:39 - Hormonal effects of heat06:59 - Growth hormone09:26 - Prolactin and sleep onset10:39 - Effect of sexual activity12:08 - Overlap in the brain (thermoregulation vs. sleep)12:46 - Heat protocols and tacticsPLAUSIBLE 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/PMC6015540cdnsciencepub.com/doi/abs/10.1139/h08-073sciencedirect.com/science/article/abs/pii/S0378778817317681pubmed.ncbi.nlm.nih.gov/2578367pubmed.ncbi.nlm.nih.gov/10743501PREVIOUS SLEEP EPISODES:Dr. Ashley Mason on Sauna Use for Depression, Conquering Insomnia, and Mindfully Breaking Bad Habits youtube.com/watch?v=f20HNxZdGvUDr. Matthew Walker on Sleep for Enhancing Learning, Creativity, Immunity, and Glymphatic System youtube.com/watch?v=bEbtf7uS6P8Sleep, Daylight Anchoring, and Effects on Memory & Obesity with Dan Pardi youtube.com/watch?v=VhMjrWlWhLU#Sleep #Insomnia #Sauna
Axel Montagne, PhD, on Solving Alzheimer’s and Dementia with Blood-Brain Barrier Repair FoundMyFitness 2023-02-28 | Dr. Axel Montagne is a chancellor's fellow and group leader at the UK Dementia Research Institute at the University of Edinburgh Centre for Clinical Brain Sciences. His group aims to understand how, when, and where critical components of the blood-brain barrier become dysfunctional preceding dementia and in the earliest stages of age-related cognitive decline. With this knowledge, they hope to develop precise treatments targeting brain vasculature to protect brain function.More importantly his work, and that of his colleagues, provide a critical lens through which to view the contributions of vascular dysfunction (or, conversely, vascular health – if we choose to preserve it) as a critical common thread in dementia and neurodegeneration.EPISODE LINKS:Show notes and transcript: foundmyfitness.com/episodes/axel-montagne?utm_source=youtube&utm_medium=youtube&utm_campaign=montagne_interviewMontagne lab website: montagnelab.comAxel Montagne - Google Scholar: scholar.google.com/citations?user=dRTfpRoAAAAJTwitter: @AxL_Montagne: twitter.com/AxL_MontagnePODCAST INFO:Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=montagne_interviewApple Podcasts: podcasts.apple.com/us/podcast/079-blood-brain-barrier-dysfunction-in-alzheimers-disease/id818198322Spotify: open.spotify.com/episode/2SjuXQmHxQzJyPAXst9wQ9?si=299980a16bd541b2Full interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_sClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiCHAPTERS:00:03:23 - What dementias have in common00:04:22 - 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 enough00:10:34 - The impact of the APOE4 genotype on brain vasculature00:15:58 - The cause of white matter damage in the brain00:25:26 - Why the loss of omega-3 transport affects pericytes00:27:04 - The role of exercise in prevention of blood-brain barrier dysfunction00:27:25 - Why high heart rates during exercise preserve brain function00:28:28 - The role of exercise in preserving vision health00:31:56 - Why leaky vessels damage myelin and the brain00:37:10 - 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 pericytes01:06:14 - Why a hepatitis drug restored cognition in APOE4 mice01:11:19 - Why blood-brain barrier disruption results in the accumulation of amyloid-beta01:16:54 - Why lifetime hypertension increases dementia risk01:28:53 - Effects of obesity on blood-brain barrier leakageSOCIALS:Twitter: twitter.com/foundmyfitnessInstagram: instagram.com/foundmyfitnessFacebook: facebook.com/foundmyfitnessSCIENCE 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=montagne_interviewPremium 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=montagne_interviewPODCAST:Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d
Dr. Brad Schoenfeld: Resistance Training for Time Efficiency, Body Composition & Maximum Hypertrophy FoundMyFitness 2022-12-06 | Dr. Schoenfeld is a professor at Lehman College in the Bronx, in New York City. His research primarily focuses on muscle adaptations to strength training, muscle hypertrophy. Publishing over 300 studies in the field of exercise and sports nutrition as a scientist, Brad began his career as a competitive bodybuilder and personal trainer. EPISODE LINKS:Show notes and transcript: foundmyfitness.com/episodes/brad-schoenfeld?utm_source=youtube&utm_medium=youtube&utm_campaign=schoenfeld_interviewBrad's Twitter: twitter.com/bradschoenfeldBrad's Instagram: instagram.com/bradschoenfeldphdBrad's Website: http://www.lookgreatnaked.comBrad's Books: amazon.com/Brad-Schoenfeld/e/B001ILIG24Brad's Science: scholar.google.ca/citations?hl=en&user=ReXrc5cAAAAJPODCAST INFO:Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=schoenfeld_interviewApple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7dFull interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_sClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiCHAPTERS:00:00:00 - In this episode00:02:12 - Why should we lift weights?00:03:42 - Why building bone matters00:08:18 - How to lift in old age00:10:31 - 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 composition00:24:08 - Protein requirements00:26:05 - How to calculate protein needs00:33:39 - Protein per meal - what's the right amount?00:35:04 - Does time-restricted eating undermine hypertrophy?00:40:04 - Anabolic window: myths vs. reality00:43:01 - Total daily protein intake00:45:29 - 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. strength00:56:05 - Benefits of explosive power training (fall prevention)01:00:04 - How to power train with plyometrics01:00:44 - Training to failure (is it important?)01:06:44 - Rest in between sets (is it needed?)01:08:09 - Number of sets per week01:19:16 - Tips for recovery01:30:26 - 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 athletes01:43:18 - Can stretching increase muscle growth?01:47:52 - Is yoga a type of resistance training?01:50:22 - Blood-flow restriction training01:55:23 - What is Brad's routine?SOCIALS:Twitter: twitter.com/foundmyfitnessInstagram: instagram.com/foundmyfitnessFacebook: facebook.com/foundmyfitnessSCIENCE 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=schoenfeld_interviewPremium 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=schoenfeld_interviewPODCAST:Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d
Can exercise replace alcohol cravings? FoundMyFitness 2022-11-02 | When people exercise as part of a treatment for alcohol abuse disorder it reduces their volume of alcohol consumption. But why? One reason may be FGF21. FGF21 – a hormone produced during vigorous exercise – prevents cravings for alcohol and animal studies suggest it may even be used as a drug to treat excessive alcohol use.SHOW NOTES:foundmyfitness.com/episodes/why-exercise-reduces-drinkingCHAPTERS00:00:00 - Introduction00:00:24 - Why vigorous exercise matters00:00:54 - Altering brain reward00:01:25 - Factors that raise FGF2100:01:52 - 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 thoughtsSCIENCE OF HEALTHSPAN EMAIL NEWSLETTER:foundmyfitness.com/newsletterSUPPORT 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/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitnessPODCAST:Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7dREFERENCES:- 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
George Church, PhD: Rewriting Genomes to Eradicate Disease and Aging FoundMyFitness 2022-08-24 | George Church, Ph.D. is a professor of genetics at Harvard Medical School and of health sciences and technology at both Harvard and the Massachusetts Institute of Technology. Dr. Church played an instrumental role in the Human Genome Project and is widely recognized as one of the premier scientists in the fields of gene editing technology and synthetic biology. EPISODE LINKS:Show notes and transcript: foundmyfitness.com/episodes/george-church?utm_source=youtube&utm_medium=youtube&utm_campaign=church_interviewDr. George Church on Twitter: twitter.com/geochurchDr. George Church on Instagram: instagram.com/george.churchChurch lab: https://arep.med.harvard.edu/Regenesis Book: amazon.com/Regenesis-Synthetic-Biology-Reinvent-Ourselves/dp/0465075703PODCAST INFO:Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=church_interview Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7dFull interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_sClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiCHAPTERS:00:00:00 Intro00:02:52 History of the Human Genome Project00:09:48 Manufacturing cell phones (with biology)00:13:21 Genome Project-Write00:15:51 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 genes00:22:53 The Vertebrate Genomes Project00:25:35 AlphaFold and other AI tools00:37:14 CRISPR vs. Base Editing (emerging tools of genetic engineering)00:45:27 Why multiplex editing will change the world00:48:05 Molecular flight recorder00:49:18 Preventing viral spillover and enhancing livestock00:53:27 PCSK9 gene therapy for cholesterol00:56:17 Is aging an evolved program?01:01:08 Treating aging with a combination gene treatment01:04:51 Does animal research help us understand human aging?01:07:28 Organoids as a model and therapeutic01:09:21 Could engineered transplant organs become better than the originals?01:12:05 Embryo editing controversy01:24:28 Gene editing for space travel01:26:28 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 neurodivergence01:41:33 Eradicating disease with Gene Drive01:44:43 Technologies to solve Lyme disease01:47:45 Personal experience with narcolepsy and creativity01:56:29 Why George encoded his book in DNASOCIALS:Twitter: twitter.com/foundmyfitnessInstagram: instagram.com/foundmyfitnessFacebook: facebook.com/foundmyfitnessPODCAST:Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7dSCIENCE 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_interviewPremium 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
Is there a limit to human longevity? FoundMyFitness 2022-07-20 | Is there a limit to the human lifespan? There are a few differing theories. Some argue that, yes, maximum lifespan is finite. Others think that with advances in medicine, the maximum could increase, but ultimately, our days are numbered.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-limitCHAPTERS00:00:00 - Introduction00:00:36 - The three camps of longevity theory00:01:33 - Extreme value theory suggests that lifespan has no limit00:03:44 - The force of mortality plateaus around age 11000:05:51 - Breaking the current age record by the year 210000:06:44 - How to reach a healthy old ageSCIENCE OF HEALTHSPAN EMAIL NEWSLETTER:foundmyfitness.com/newsletterSUPPORT 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/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitnessPODCAST:podcasts.apple.com/us/podcast/foundmyfitness/id818198322open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7dREFERENCES: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
Stuart Phillips, PhD, on Building Muscle with Resistance Exercise and Reassessing Protein Intake FoundMyFitness 2022-06-29 | Stuart Phillips, PhD, is a professor of kinesiology at McMaster University in Hamilton, Ontario, Canada, where he also serves as the director of the Physical Activity Centre of Excellence. His research centers on the roles exercise and nutrition play in influencing human skeletal muscle protein turnover and how these lifestyle factors influence body composition, especially as we age. EPISODE LINKS:Show notes and transcript: foundmyfitness.com/episodes/stuart-phillips?utm_source=youtube&utm_medium=youtube&utm_campaign=phillips_interviewStuart's Twitter: twitter.com/mackinprofStuart's Instagram: instagram.com/mackinprofStuart's publications: scholar.google.ca/citations?user=VLu9hqgAAAAJ&hl=enPODCAST INFO:Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=phillips_interviewApple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7dFull interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_sClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiCHAPTERS:00:00:00 - In this episode00:00:40 - Start of interview00:01:31 - Why muscle is important for longevity00:08:49 - 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 protein00:19:07 - Caloric restriction vs. higher protein for aging00:22:20 - What is a catabolic crisis?00:24:05 - Effects of space flight on muscle00:30:32 - Practical tips for protein intake00:33:51 - Protein timing and the anabolic window00:35:44 - Most important factors for hypertrophy00:38:14 - Should we supplement leucine?00:40:03 - Does plant protein support hypertrophy?00:50:48 - Causes of anabolic resistance00:52:40 - What types of exercise and how much?01:01:14 - Protein and rest as tools for recovery01:02:32 - Mechanisms of muscle protein synthesis and breakdown01:02:50 - Does rapamycin inhibit hypertrophy?01:07:26 - What is Dr. Phillips doing to age well?01:09:44 - Hormonal responses to exercise01:11:34 - Sex differences in hypertrophy01:13:57 - Effect of menopause on muscle01:14:22 - 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 exercise01:26:15 - Anti-catabolic effects of heat01:32:39 - Molecular causes of sarcopenia01:36:56 - Anti-catabolic effects of omega-301:43:17 - Brain and muscle effects of creatineSOCIALS:Twitter: twitter.com/foundmyfitnessInstagram: instagram.com/foundmyfitnessFacebook: facebook.com/foundmyfitnessPODCAST:Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7dPremium 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_interviewThank you for watching!
Intestinal Permeability: the Bacterial link to Aging, Brain Barrier Dysfunction & Metabolic Disorder FoundMyFitness 2022-05-31 | The intestinal barrier serves as a gatekeeper to the human body. The loss of the health and integrity of this barrier influences multiple aspects of human health – including cardiometabolic function, neurological health, behavior, and more – in surprising and possibly unexpected ways. One of these ways involves lipopolysaccharide, or LPS, a bacterial product that arises in the intestine, and its interaction with far distal tissues and organs via the induction of immune mediators.Dr. Rhonda Patrick was the keynote speaker for the Metabolic Health Summit, held May 5 – 8, 2022, in Santa Barbara, California. Her presentation described the role that intestinal permeability and bacterial products play in aging, inflammation, and chronic disease.Get the show notes at foundmyfitness.com/episodes/intestinal-permeability00:00:00 - Introduction by Dr. Dominic D'Agostino00:03:12 - Intestinal permeability00:05:20 - Atherosclerosis00:10:57 - Brain00:13:16 - Circulating LPS and behavior00:16:13 - Toll-like receptors and inflammation00:21:09 - Factors that affect intestinal permeability00:27:19 - Alcohol00:29:16 - Gluten00:32:31 - Butyrate and dietary fiber00:34:58 - Dietary fat 00:39:31 - Biomarkers for intestinal permeability00:40:21 - Omega-3 fatty acids00:47:12 - Questions & AnswersLEARN 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-barrierLearn about intestinal permeability:foundmyfitness.com/topics/intestinal-permeabilityLearn about toll-like receptors:foundmyfitness.com/topics/toll-like-receptorsLearn about cerebral small vessel disease:foundmyfitness.com/topics/small-vessel-diseaseSUPPORT 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 topresent the latest science on a variety of topics related to metabolic health including nutrition,fasting, longevity, cancer, mental health, diabetes, optimizing human performance, the gutmicrobiome, and more. Learn more about their CME and CPE credited event at https://www.metabolichealthsummit.com. #obesity #endotoxemia #leakygut
Dr. Dominic DAgostino on Developing a Well-Designed Ketogenic Diet and Harnessing Its Benefits FoundMyFitness 2022-04-28 | Dr. Dominic ("Dom") D'Agostino is an expert on a wide range of topics related to metabolic health, ketosis, and ketogenic diets. As one of the world's foremost experts on the ketogenic diet, Dom has personally practiced some variation of ketogenic diet for over a decade, bringing a substantial amount of practical experience along with his anecdotes from human and animal research.EPISODE LINKS: Show notes and transcript: foundmyfitness.com/episodes/dominic-dagostino-2?utm_source=youtube&utm_medium=youtube&utm_campaign=dagostino-2_interviewDr. Dominic D'Agostino on Twitter: twitter.com/DominicDAgosti2 Dr. Dominic D'Agostino on Instagram: instagram.com/dominic.dagostino.kt ketonutrition.org metabolichealthsummit.comPODCAST INFO: Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=dagostino-2_interviewApple Podcasts: podcasts.apple.com/us/podcast/074-dr-dominic-dagostino-on-developing-a-well/id818198322?i=1000559009539Spotify: open.spotify.com/episode/04zS9jd6KZcKs7paryjrXy?si=9f98821bf9ef4034Full interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_sClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiChapters:00:00:00 - In this episode00:01:15 - What is "keto"00:04:59- Types of ketogenic diets00:11:44 - Lifestyle Ketogenic Diet00:22:54 - Biomarkers and hyperlipidemia00:25:59 - Micronutrients and supplementation00:29:58 - Exogenous Ketones00:52:07 - What's the optimal level of circulating ketones? 01:09:51 - Exercise performance and anti-catabolic effects01:30:57 - Brain and memory01:38:59 - Intermittent Fasting01:48:04 - Neurodegenerative diseases01:54:27 - Migraines02:00:39 - Autoimmune disease02:02:37 - Cancer02:18:26 - Carnivore diet02:24:45 - Dom's lifestyle habits02:28:10 - Measuring ketones (see also 52:07)02:40:10 - Learn more about DomPremium 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_interviewThank you for watching!SOCIALS:twitter.com/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitnessPODCAST:Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d#ketogenic #Diet #Metabolism
Morgan Levine, PhD, on PhenoAge and the Epigenetics of Age Acceleration — can we change the pace? FoundMyFitness 2022-04-12 | Morgan Levine, Ph.D., developed the phenotypic aging clock called PhenoAge and is a Founding Principal Investigator at Altos Labs, a biotech company that seeks to understand the mechanisms that drive the aging process and age-related diseases with the hope of identifying possible interventions. Additionally, Dr. Levine is an assistant professor of pathology at the Yale University School of Medicine, where her research focuses on the science of biological aging.Dr. Levine completed a postdoctoral fellowship with previous guest Dr. Steve Horvath, a pioneer in the field of epigenetic clocks.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/0593329287Dr. Morgan Levine on Instagram: instagram.com/dr.morganlevine Dr. Morgan Levine on Twitter: twitter.com/drmorganlevinePODCAST INFO: Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=levine_interviewApple Podcasts: podcasts.apple.com/us/podcast/072-morgan-levine-phd-on-phenoage-and-the-epigenetics/id818198322?i=100055736838Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7dFull interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_sClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiCHAPTERS:00:01:19 - What is aging?00:03:20 - Why biological aging matters to scientists00:04:45 - Hallmarks of aging00:05:24 - What are the drivers of aging?00:06:58 - What CpG methylation says about aging00:08:59 - The advantage of epigenetic clocks in research00:10:12 - New generation epigenetic clocks: GrimAge and PhenoAge00:11:51 - Clinical biomarkers vs. epigenetic clocks00:12:50 - Differences in aging between organ systems00:16:47 - Do some people age faster than others?00:19:05 - Epigenetic age acceleration00:20:39 - Is age acceleration a genetic risk inherited from your parents?00:22:27 - The effects of menopause on aging00:23:16 - 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 aging00:27:13 - 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 age00:35:43 - 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 techniques00:49:27 - Therapeutic plasma exchange in aging and pro-geronic blood factors00:53:23 - The effects of neutral plasma exchange on the brain00:56:01 - Lifestyle factors that accelerate epigenetic age00:57:56 - The aging acceleration effect of smoking00:59:37 - Omega-3 hypermethylation of inflammatory pathways01:03:23 - Reliability of consumer epigenetic clock tests01:06:12 - Construct validity of epigenetic clocks01:12:06 - Thoughts on most exciting research in aging field01:13:44 - Dr. Morgan Levine's lifestyle habits01:15:00 - Intermittent fasting effects on epigenetic ageSCIENCE 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=levine_interviewSUPPORT 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=levine_interviewThank you for watching!SOCIALS:twitter.com/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitnessPODCAST:Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d#aging #EpigeneticClocks #TrueAge
Cold-Water Immersion and Cryotherapy: Neuroendocrine and Fat Browning Effects FoundMyFitness 2022-03-30 | In response to cold-water immersion and similar techniques like cryotherapy, the body increases circulation of norepinephrine. This physiological response sets off a cascade of adaptive effects with extreme rapidity that affects metabolism, the brain, and genetic expression.Learn more about cold exposure on the overview page at foundmyfitness.com/topics/cold-exposure-therapyChapters00:00:00 - Intro00:00:51 - Benefits of Norepinephrine00:01:18 - Benefits of Mitochondrial Biogenesis00:02:04 - Types of Shivering00:02:24 - Activation of Brown Adipose Tissue00:03:02 - Metabolism and Energy Expenditure00:05:25 - Vigilance, Mood, and Attention00:06:38 - Tips for using cold stress00:08:22 - Concluding thoughtsThis episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.org
Peter Diamandis and Tony Robbins on strategies that promote longevity now – and in the near future FoundMyFitness 2022-03-09 | Dr. Peter Diamandis is a serial entrepreneur and founder of XPRIZE, a non-profit organization that designs and conducts global competitions that incentivize the development of technological breakthroughs that propel humanity toward a better future.Tony Robbins is an entrepreneur, bestselling author, philanthropist, and business strategist. He provides business and life coaching to millions of people worldwide through his audio programs, educational videos, and live seminars.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/198212170XPeter's Longevity Insider newsletter: longevityinsider.orgPODCAST INFO: Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=robbins-diamandis_interviewApple 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=1fc99d416196428fFull interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_sClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi00:00:00 - Introduction00:00:38 - How Tony Robbins and Peter Diamandis met00:10:58 - Tony and Peter discuss their lifestyle habits00:22:26 - GRAIL cancer screening blood test00:23:05 - Cleerly AI-driven coronary CT scan 00:29:02 - The role of DNA damage in aging00:33:52 - Epigenetics, NAD+, and sirtuins00:37:32 - Interrupted cellular reprogramming00:45:14 - Longevity escape velocity00:50:57 - What do we do after longevity is "solved?"00:57:00 - Space travel, gene therapy, and organogenesis01:04:44 - Therapeutic plasma exchange01:12:32 - 3D printing of complex organs01:14:29 - Promises and challenges of future technologies01:17:04 - Age-reversal XPrize01:19:39 - How mRNA vaccine technology may impact agingSCIENCE 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=robbins-diamandis_interviewSUPPORT 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=robbins-diamandis_interviewThank you for watching!SOCIALS:twitter.com/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitnessPODCAST:Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d#LifeForce #TonyRobbins #PeterDiamandis
Dr. Eran Elinav on Microbiome Insights into Personalized Response to Diet, Obesity, and Leaky Gut FoundMyFitness 2022-02-08 | Eran Elinav, MD, PhD, is a professor of immunology and principal investigator at the Weizmann Institute of Science in Tel Aviv, Israel, where he co-directs the Personalized Nutrition Project. Dr. Elinav is also a principal investigator at the German Cancer Research Center in Heidelberg, Germany. His research focuses on understanding the complex interactions between humans and the bacteria that reside in their gut and how these interactions shape human health and disease.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/1478918802PODCAST INFO: Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=elinav_interviewApple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322?i=1000550483075Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7dFull interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_sClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiChapters00:00:00 - Introduction00:02:14 - Circadian rhythm of the microbiome00:12:53 - Lessons from Hunter-gatherers00:20:20 - Nurturing the microbiome in children00:30:52 - Triglycerides and cholesterol00:34:34 - Saturated fat00:36:01 - Effect of artificial sweeteners on the microbiome00:51:46 - What causes recurrent obesity00:53:53 - Impact of caloric restriction00:55:02 - Intestinal permeability (gut leakiness)01:15:30 - Bacteriophage therapy and precision probiotics01:30:20 - Bacterial role in TMAO risk01:36:09 - Weight gain from smoking cessation01:37:29 - Tips for diet personalizationSCIENCE 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=elinav_interviewSupport the show and get regular science-based email updates, access to exclusive live Q&A sessions (every month!), and several-times-per-month members only content and episode updates. Sign-up for the free 30 day trial of the FoundMyFitness premium membership at:foundmyfitness.com/trial?utm_source=youtube&utm_medium=youtube&utm_campaign=elinav_interviewThanks for watching!SOCIALS:twitter.com/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitnessPODCAST:Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d#microbiome #weightloss
Can Psilocybin Treat Depression? FoundMyFitness 2021-12-28 | Research suggests psilocybin may have effects therapeutic for depression. In this episode, we discuss some of the neurological origins of the hallmark hallucinatory effects, how the research is conducted and what a clinical session looks like, and some of the qualities of the psychedelic experience that most lend psilocybin to be potentially therapeutically beneficial for depression.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=45m08sEpisode show notes can be found at:foundmyfitness.com/episodes/psilocybin-depressionCHAPTERS:00:00:00 - Scientific milestones00:01:00 - Why we hallucinate00:01:31 - Treatment of mood disorders00:01:55 - The Clinical Protocol00:05:57 - Psilocybin vs. Antidepressant (SSRI)00:06:39 - Changes in brain anatomy00:08:46 - Immunomodulatory activityThis episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.orgThis interview is not meant to act as a substitute for clinical diagnose or treatment of depression.
Try FoundMyFitness Premium for 30-days for free FoundMyFitness 2021-12-15 | Try FoundMyFitness premium membership for 30-days for free at foundmyfitness.com/trial?utm_source=youtube&utm_medium=social&utm_campaign=yt_announcementWhat is the premium membership?1. Members-only podcast episode shorts called "aliquots"2. Regular question & answer sessions3. Science Digests, a special emailed newsletter with news and research highlights4. Extra episode resources, like a Google Presentation, for easy review of episode graphics.
Dr. Bill Harris on the Omega-3 Index: Increasing Omega-3 to Promote Longevity & Transform Health FoundMyFitness 2021-12-07 | Dr. Bill Harris is the author of more than 300 scientific papers on fatty acids and health. He is a professor in the Department of Medicine in the Samford School of Medicine at the University of South Dakota, the co-inventor of the Omega-3 Index, founder of OmegaQuant Analytics, and president and founder of the Fatty Acid Research Institute. EPISODE LINKS: Show notes and transcript: foundmyfitness.com/episodes/bill-harris?utm_source=youtube&utm_medium=youtube&utm_campaign=harris_interviewPODCAST INFO: Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=harris_interviewApple Podcasts: podcasts.apple.com/us/podcast/068-dr-bill-harris-on-omega-3-fatty-acids-cardiovascular/id818198322?i=1000534976643Spotify: open.spotify.com/episode/3jEMz47gRvgBQBBEz0tlZ9Full interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_sClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiCHAPTERS:00:00:00 - Omega-3 discoveries and history00:03:28 - Safety of high-dose00:08:27 - Bleeding risk00:13:07 - Prescription omega-3 options00:16:12 - Marine vs. plant sources00:23:32 - Invention of Omega-3 Index Test00:38:36 - REDUCE-IT trial vs. mixed results00:44:56 - Comparing omega-3 levels (vegans vs. Japan)00:56:12 - Low omega-3 may be like smoking 01:00:27 - Specialized pro-resolving mediators01:07:04 - Red blood cell width01:12:50 - COVID-19 severity (reductions)01:18:14 - Omega-6 to omega-3 ratio01:23:00 - Prostate cancer01:28:35 - VITAL and STRENGTH trials01:32:27 - EPA-only products01:36:20 - Dementia and Alzheimer's disease01:41:56 - Reducing preterm birth01:44:30 - What dose should we take?01:45:51 - Atrial fibrillationSCIENCE 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=harris_interviewSUPPORT 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=harris_interviewThank you for watching!SOCIALS:twitter.com/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitnessPODCAST:Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d#omega3 #aging
Dr. Ashley Mason on Sauna Use for Depression, Conquering Insomnia, and Mindfully Breaking Bad Habits FoundMyFitness 2021-11-02 | Dr. Ashley Mason is a clinical psychologist investigating clinical use of sauna for depression and director of the Sleep, Eating, and Affect Laboratory at the Osher Center for Integrative Medicine at UCSF. Her research centers on non-pharmacological approaches for treating depression, insomnia, and overeating.Feasibility and acceptability of a Whole-Body hyperthermia (WBH) protocoltandfonline.com/doi/full/10.1080/02656736.2021.1991010NOW 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/heatbedEPISODE LINKS: Show notes and transcript: foundmyfitness.com/episodes/ashley-mason ?utm_source=youtube&utm_medium=youtube&utm_campaign=mason_interviewPODCAST INFO: Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=mason_interviewApple 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=306038368c2c4117Full interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_sClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiCHAPTERS:00:00:00 - Introduction00:01:43 - What is whole-body hyperthermia?00:20:23 - Sauna for depression (new study)00:33:37 - Combining therapy with hyperthermia00:45:33 - Insomnia and CBTi01:05:04 - Sleeping medications01:15:23 - Smoking and overeatingSCIENCE 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=mason_interviewSUPPORT 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=mason_interviewThank you for watching!SOCIALS:twitter.com/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitnessPODCAST:Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7dThis 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 on the Benefits of Stress, Metabolic Switching, Fasting, and Hormesis FoundMyFitness 2021-10-07 | In this episode, Dr. Mark Mattson discusses how stressing the body through exercise, fasting, and plant phytochemicals have beneficial effects on the brain and overall health. 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_interviewDr. Mattson's faculty bio page: https://neuroscience.jhu.edu/research/faculty/57PODCAST INFO: Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=mattson_interviewApple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322?i=1000532944125 Spotify: open.spotify.com/episode/0c7a5MWC3ljFv0FmTRPnWUFull interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_sClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiChapters:00:00:00 - Introduction00:11:33 - Metabolic switch00:16:14 - Different types of intermittent fasting00:29:37 - Benefits from a ketogenic diet vs fasting00:38:18 - Exercise and fasting00:59:07 - Benefits of plant phytochemicals01:25:18 - Safety considerations for fasting01:34:43 - Fasting and women's hormones02:03:42 - Fasting mimetics02:18:51 - Ketone estersSCIENCE 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=mattson_interviewSUPPORT 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=mattson_interviewThank you for watching!SOCIALS:twitter.com/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitnessPODCAST:Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7dThis episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.org
COVID-19 Vaccines and Ivermectin with MedCram and Dr. Roger Seheult FoundMyFitness 2021-09-17 | This is a special episode bringing you up-to-date science on COVID-19 vaccination featuring a conversation between Dr. Rhonda Patrick and MedCram founders Dr. Roger Seheult and physician assistant Kyle Allred.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=1Dr. 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. Chapters00:00:00 - Introduction00:01:20 - Vaccination in the young and healthy00:06:47 - Risk of myocarditis00:10:40 - Long-haul covid in the young and healthy00:19:58 - Spike protein cytotoxicity00:28:38 - Biodistribution00:35:39 - COVID-19 vaccine adverse events01:01:17 - Antibody-dependent enhancement01:09:16 - Do the COVID-19 vaccines damage human fertility?01:14:13 - mRNA vaccines altering human DNA01:22:32 - Current ivermectin evidence01:42:02 - Delta-variant and breakthrough infections01:56:04 - Viral evolution (virulence vs. immune escape)02:05:07 - T-cell immunity vs. antibody immunity02:08:34 - Were the vaccines rushed?For healthcare practitioners, MedCram offers CME-credit eligible lectures from their website, which you can find at medcram.comYou 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/id1564795918MedCram on Spotify:open.spotify.com/show/07037nFqu8eZTcCdJKAKOE?si=NPsrtIF6SmeB4ye3YW-hWA&dl_branch=1
Omega-3 may reduce risk of premature death FoundMyFitness 2021-08-18 | Omega-3 fatty acids may be profoundly beneficial for the heart. It’s hard to overstate the broad, multi-system biological impact of omega-3 fatty acids, particularly marine omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid. Recent research reveals that high blood concentrations of omega-3s may even reduce the risk of dying from all causes of premature death by as much as 17 percent. Even more compelling: High blood concentrations of these essential nutrients may reduce the risk of dying from cardiovascular disease by as much as 21 percent. Blood n-3 fatty acid levels and total and cause-specific mortality from 17 prospective studiesnature.com/articles/s41467-021-22370-200:00:00 - Introduction00:00:25 - Omega-3 types00:01:01 - Health effects00:01:18 - Early heart research00:01:47 - How to design better trials00:02:09 - Mortality and aging00:02:55 - SPMs and inflammation00:05:00 - Profound reduction in triglyceridesGet the show notes:foundmyfitness.com/episodes/omega-3-heartSign up to receive Rhonda’s regular newsletter: foundmyfitness.com/newsletterBecome a FMF Premium Member to receive exclusive podcasts, emails, and more: foundmyfitness.com/crowdsponsorThis 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)
Dr. Satchin Panda on Circadian Insights into Exercise Timing, Melatonin Biology, and Peak Cognition FoundMyFitness 2021-07-06 | Dr. Satchidananda (“Satchin”) Panda is a professor in the Regulatory Biology Laboratory at the Salk Institute for Biological Studies. His work focuses on chronobiology, the study of the day-night cycles that drive the multifaceted activities of the human body, using genetic, genomic, and biochemical approaches. He is an expert on circadian rhythms and a pioneer in the field of time-restricted eating. A priority for Dr. Panda when designing his studies is to identify strategies that positively impact public health. 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 - Introduction00:01:06 - Intro to circadian rhythms00:08:05 - Light and sleep00:16:15 - Melatonin for sleep00:21:51 - Eating near bedtime00:28:50 - Shiftwork and jet lag00:40:45 - Afternoon napping00:42:40 - Making lighting healthier00:46:55 - Time-restricted eating00:57:49 - Dr. Panda’s ongoing study01:03:33 - Dr. Panda's personal lifestyle01:11:56 - Exercise timing and caffeine Read the full show notes to learn more: foundmyfitness.com/episodes/satchin-panda-3 Sign up to receive Rhonda’s regular newsletter: foundmyfitness.com/newsletterBecome a FMF Premium Member to receive exclusive podcasts, emails, and more: foundmyfitness.com/crowdsponsor
Dr. Michael Snyder on Continuous Glucose Monitoring and Deep Profiling for Personalized Medicine FoundMyFitness 2021-06-08 | In this episode, Dr. Michael Snyder discusses the future of personalized medicine through the use of wearable technology and big data. 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_interviewDr. Michael Snyder on Twitter: twitter.com/SnyderShotDr. Michael Snyder's faculty bio page: https://profiles.med.stanford.edu/michael-snyderDr. Michael Snyder's study using wearables for pre-symptomatic COVID-19 detection: https://innovations.stanford.edu/wearablesPODCAST INFO: Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=snyder_interviewApple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/episode/5PSPRgeUCF0kshsv5emeVqFull interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_sClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiChapters:00:00:00 - Introduction00:02:36 - Surprising diabetes diagnosis00:08:59 - Continuous glucose monitors00:16:52 - Creating deep profiles00:27:12 - Detecting disease w/ wearables00:35:22 - Heart rate variability00:36:49 - Airborne pollution00:47:12 - Discovering ageotypes00:54:13 - Exercise benefits00:59:19 - His personal habits01:01:47 - Improving microbiomeSCIENCE 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=snyder_interviewSUPPORT 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=snyder_interviewThank you for watching!SOCIALS:twitter.com/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitnessPODCAST:Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7dFree metabolism SNP report for consumer genetic data:foundmyfitness.com/genetics/metabolism?utm_source=youtube&utm_medium=youtube&utm_campaign=snyder_interviewThis episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.org
The Hidden Connection Between Sleep and Dementia FoundMyFitness 2021-04-21 | New research has identified associations between poor sleep and increased risk for Alzheimer's disease and related dementias. More than 2,800 older adults participated in the study. They completed questionnaires about their sleep quality, including how long it took them to fall asleep, how long they slept, and whether they snored. The study investigators collected information about the participants' cognitive health or if they died from any cause during a period of five years after completion of the questionnaires. 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-riskCHAPTERS 00:00 - Introduction 00:14 - Sleep and dementia01:27 - Glymphatic system removes brain plaques02:19 - Matthew Walker Ph.D.03:06 - Omega-3 fish oil03:19 - Exercise03:52 - Sleep tips04:36 - Subscribe Clip features Dr. Matthew Walker. Watch our full interview together here: foundmyfitness.com/episodes/matthew-walkerLearn more about Dr. Rhonda Patrick and FoundMyFitness and signing up for our newsletter at foundmyfitness.comThis episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.org#Sleep #GlymphaticSystem #AmyloidBeta
Dr. Roger Seheult from MedCram on COVID-19 Vaccines, Vitamin D, and Heat Hydrotherapy FoundMyFitness 2021-03-03 | Physician and educator Dr. Roger Seheult (co-founder of MedCram Videos) shares his insights and experiences treating patients on the frontline of the COVID-19 pandemic. He describes the stages of the disease and how these stages not only correspond to the body's immune response but also dictate the type of treatment a patient requires. Dr. Seheult also discusses lessons learned from history about treating viral illness and how these lessons might help treat or even play a part in disease prevention. Subscribe to MedCram Videos for medical lectures from Dr. Roger Seheult:youtube.com/c/Medcram?sub_confirmation=1You can access the show's notes, timeline, and transcript here:foundmyfitness.com/episodes/roger-seheultCHAPTERS:00:00:00 - Intro00:03:33 - Dr. Seheult 00:06:20 - MedCram & COVID-1900:09:37 - Science during a pandemic00:12:46 - Early vs late COVID illness.00:18:13 - Ventilation decreases transmission00:20:28 - Masks00:21:32 - Vitamin D and COVID-1900:47:06 - Vitamin D synthesis in skin00:53:43 - Vitamin D dosage 01:06:15 - Healthy circadian rhythm01:07:38 - Sleep improves immunity01:19:18 - Heat therapy boosts interferon01:31:58 - On-going research01:43:27 - COVID-19 Vaccines01:54:25 - Long-hauler syndromeWatch 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/id818198322Get 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/id1555556746Thank you for watching!SOCIALS:twitter.com/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitnessPODCAST:Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7dThis episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.org
Dr. Steve Horvath on epigenetic aging to predict healthspan: the DNA PhenoAge and GrimAge clocks FoundMyFitness 2020-12-22 | Steve Horvath, PhD, ScD is a professor of human genetics and biostatistics at UCLA's Fielding School of Public Health. Dr. Horvath is the creator of the Horvath Epigenetic Aging Clock. His work incorporates elements of biostatistics, genetics, epidemiology, epigenomics, and other fields of study. He applies his understanding of this diverse range of disciplines to study a spectrum of chronic diseases, including cancer, cardiovascular disease, neurodegenerative disease, and other diseases of aging.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 – agingEPISODE LINKS: Show notes and transcript: foundmyfitness.com/episodes/steve-horvath?utm_source=youtube&utm_medium=youtube&utm_campaign=horvath_interviewDr. Steve Horvath's faculty bio page: https://ph.ucla.edu/faculty/horvathDr. Steve Horvath's Wikipedia page: en.wikipedia.org/wiki/Steve_HorvathPODCAST INFO: Email: foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=horvath_interviewApple Podcasts: podcasts.apple.com/us/podcast/062-dr-steve-horvath-on-epigenetic-aging-to-predict/id818198322?i=1000503234644Spotify: open.spotify.com/episode/0jMd5uqKjzCyFU3CpDMxixFull interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_sClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiDr. Rhonda Patrick's 3-minute video crash course in epigenetics:foundmyfitness.com/episodes/epigenetic-clock?utm_source=youtube&utm_medium=youtube&utm_campaign=horvath_interviewThe FoundMyFitness OVERVIEW ARTICLE on epigenetic clocks: foundmyfitness.com/topics/epigenetic-clocks?utm_source=youtube&utm_medium=youtube&utm_campaign=horvath_interviewCHAPTERS00:00:00 - Introductions00:00:34 - Horvath Aging Clock00:01:50 - Explaining the error rate00:06:42 - Hereditary + lifestyle factors00:15:03 - DNAm PhenoAge vs GrimAge00:22:50 - Telomere science shortcomings00:26:08 - Prolonging the epigenetic clock 00:50:56 - Epigenetics: Cause or consequence of aging?00:56:53 - Vitamin D reverses epigenetic age00:59:20 - Omega-3 slows down the GrimAge clock01:04:27 - Ongoing researchSCIENCE 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_interviewSUPPORT 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_interviewThank you for watching!SOCIALS:twitter.com/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitnessPODCAST:Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d⏳ #aging #longevity #epigenetics 🧬
Epigenetic Aging: How old is your DNA? FoundMyFitness 2020-12-15 | Dr. Steve Horvath, a professor of genetics and biostatistics at UCLA, has found a way to measure biological aging – a type of "clock" – based on the methylation pattern of an organism's genome. Methylations are biochemical processes that modify the activity of a DNA segment without changing its sequence – a type of epigenetic change. This video primer explains the basics of epigenetic clocks, the topic of our interview with Dr. Steve Horvath, coming soon!Get the show notes here:foundmyfitness.com/episodes/epigenetic-clockEpisode chapters:00:00 - Biological vs chronological age00:40 - Estimating biological age with epigenetics01:17 - The Horvath clock01:54 - The GrimAge clock02:19 - Altering biological ageAbout 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.comThis episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.org#Epigenetics #Longevity #DNAMethylation
How to Grow Broccoli Sprouts FoundMyFitness 2020-12-01 | The video serves as a companion to our 15-page Sprouting Guide + Q&A with Dr. Jed Fahey – an illustrated manual to the basics of sprouting that includes a brief summary of the science of sulforaphane plus insights from one of the top researchers in the field of chemoprotection. You won't want to miss that at 👉 foundmyfitness.com/sproutingGet this episode's show notes here ⬇️foundmyfitness.com/episodes/how-to-grow-broccoli-sproutsFor 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 Supplementationyoutube.com/watch?v=Q0lBVCpq8jc Sulforaphane and Its Effects on Cancer, Mortality, Aging, Brain and Behavior, Heart Disease & Moreyoutube.com/watch?v=zz4YVJ4aRfgSupplies....Amazon and other online retailers carry an abundance of sprouting supplies, like these easy-to-clean, rust-free jars used in the videoamazon.com/dp/B07ZPF2XQV (Disclaimer: FMF does not benefit from the sale of these jars.)
Q&A with Dr. Jed Fahey on Sulforaphane, Moringa and Chemoprotection [An authoritative discussion!] FoundMyFitness 2020-11-24 | In this special two-hour Q&A episode with Dr. Jed Fahey, a world-leading expert on the science of chemoprotection and, in particular, sulforaphane, we discuss many of the listener-submitted questions from the hundreds of live event participants.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/premiumFind Dr. Fahey at...• chemoprotectioncenter.org• jedfahey.com• twitter.com/jedosanBrands 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 - Introduction00:04:36 - Minimum dose for health effects00:09:21 - Variability of sulforaphane in foods00:14:54 - Enhancing sulforaphane in foods00:20:55 - Duration of effects00:36:45 - Increased glutathione production00:40:29 - Cancer effects01:14:43 - Alternatives to sprouts01:30:25 - Safety concerns🥦 #Sulforaphane #moringa #glutathione 🧠
Dr. Giselle Petzinger on Exercise for Parkinsons Disease FoundMyFitness 2020-10-14 | Giselle Petzinger, MD, is a board-certified neurologist at the Keck School of Medicine at the University of Southern California, specializing in the care of patients with Parkinson’s disease. In addition to providing clinical care, she conducts laboratory research. 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_interviewDr. Giselle Petzinger on Twitter: twitter.com/gpetzingerDr. 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_interviewApple Podcasts: podcasts.apple.com/us/podcast/060-dr-giselle-petzinger-on-exercise-for-parkinsons/id818198322?i=1000494782423Spotify: open.spotify.com/episode/4CcHdViITF4ef6Ne9XqIirFull interview playlist: youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_sClips playlist: youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmiChapters: 00:00:00 Introduction00:03:03 - What is Parkinson's disease?00:08:03 - Mechanism00:11:03 - Neuroplasticity00:14:43 - Risk factors 00:23:03 - Exercise delays progression00:43:55 - BDNF improves cognition00:57:37 - Importance of medications01:06:04 - Omega-3 fatty acid, DHA01:08:18 - InflammationSCIENCE 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_interviewSUPPORT 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_interviewThank you for watching!SOCIALS:twitter.com/foundmyfitnessfacebook.com/foundmyfitnessinstagram.com/foundmyfitnessPODCAST:Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d🧠 #Parkinsons #Neuroplasticity #Inflammation #BDNF #Exercise 🏃♀️
The Biology of Breast Milk FoundMyFitness 2020-08-25 | This episode aims to be the most comprehensive video compendium on the biology of breast milk ever recorded. Looking at the converging clinical and animal evidence of the impact of breast milk paints a complex and beautiful mosaic of developmentally supportive effects that range from allowing the mother to act as a “compensatory” immune system to possibly supporting the development of entire organ systems through the integration of maternal stem cells found in breast milk.Short attention span? Skip to your favorite topic by clicking one of the time points below. Episode highlights:3:02 - Breast milk composition and production5:50 - Human milk oligosaccharides in breast milk establish the infant gut microbiome11:39 - Omega-3 fatty acids and other components in breast milk boost brain development14:05 - Vitamins and minerals in breast milk17:56 - Breast milk stem cells and multi-organ microchimerism18:45 - Harmful substances transferred to infant via breast milk23:54 - The effects of breastfeeding on the infant's immune system27:08 - Effects on intelligence30:27 - Breastfeeding as a benefit to maternal healthChapters00:00:00 - Introduction00:03:01 - Breastmilk composition00:05:50 - HMOs (human milk oligosaccharides)00:10:33 - Fats00:12:21 - Omega-3 fatty acids00:14:05 - Vitamins and minerals00:14:29 - Vitamin K00:14:49 - Iron00:15:34 - Vitamin D00:15:59 - Smoking00:17:20 - Probiotics00:17:55 - Stem cells00:18:45 - Toxins00:19:22 - Drugs00:19:59 - Alcohol00:20:48 - Nicotine00:22:10 - Caffeine00:22:52 - Cannabis00:23:54 - Immunity00:26:07 - Gut health00:27:07 - Intellect00:29:01 - Cardiovascular health00:30:28 - Cancer00:30:50 - Postpartum weight loss00:31:08 - How long to breastfeed?00:32:22 - Overview▶︎ Get the episode's show notesfoundmyfitness.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 Sonnenburgfoundmyfitness.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
Genetic Report Version 8 - Full Redesign (now with tags, categories, and search!) FoundMyFitness 2020-06-23 | The FoundMyFitness genetic tool can convert your boring 23andMe or Ancestry DNA raw data file into something packed with utility. 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_v8This 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_v8We'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.)
COVID-19 Q&A #2 - Antibody-Dependent Enhancement, Cross-Immunity, Immunity Duration & More FoundMyFitness 2020-06-10 | This is a continuation of the last episode where Dr. Patrick took questions from newsletter subscribers around the on-going pandemic and tried to add value by talking about some of the recent research, among other things.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 damageYou can find this episode page along with a very detailed summary with references at foundmyfitness.com/episodes/covid-19-episode-2Chapters00:00:00 - Introduction00:04:03 - Infection course00:06:37 - Immunity00:11:35 - Risk factors 00:12:05 - Genetics00:14:27 - Immunity 00:15:05 - Cross immunity00:19:46 - Antibody-dependent enhancement00:21:50 - Sleep00:23:44 - Microbiome00:28:31 - Exercise00:35:00 - Diet00:47:20 - Sex hormones 00:48:55 - Biological age00:49:46 - Blood pressure drugs00:53:15 - ARDS and long-term lung damageYou can find the PREVIOUS episode at foundmyfitness.com/episodes/covid-19-episode-1This 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.
