FoundMyFitnessEveryone 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.
CHAPTERS: (00:01:31) Are 3 weeks of bed rest worse for fitness than 30 years of aging? (00:05:18) Why untrained individuals recover fitness faster than athletes following bed rest (00:06:49) Does exercise protect against long COVID? (00:09:41) "COVID triad testing" guidelines for evaluating heart health in athletes (00:11:27) Why strict bed rest is a model for space flight (00:12:24) How 12 weeks of bed rest affects heart size (00:13:52) Why a brand-new rubber band mimics a lifetime of endurance training (00:17:23) The exercise dose that preserves youthful cardiovascular structure (00:19:32) The exercise regimen that reversed 20 years of heart aging (00:23:14) What it takes to reverse vascular age by 15 years in 70-year-olds (00:28:38) Benefits of starting an exercise regimen in your 70s [benefits that don't involve cardiac remodeling] (00:34:26) Considering the risks of high-intensity exercise (00:37:51) Balancing high-intensity & moderate-intensity training (00:42:49) Training for health vs. training for performance (00:43:57) Why muscle mass & cardiorespiratory fitness are like retirement funds (00:45:12) Make exercise a part of your personal hygiene (00:46:16) Why does VO2 max correlate with longevity? (00:53:43) The 2018 JAMA study on cardiorespiratory fitness & mortality (00:59:21) How does change in fitness over time affect mortality? (01:01:34) Why exercise non-responders should consider "increasing the dose" (01:05:23) The 2 limiting factors for improving VO2 max in competitive athletes (01:08:20) How marathon training affects heart size in sedentary young people (01:12:34) Heart adaptations in purely strength-trained vs. endurance athletes (01:18:23) Why pure strength-trainers should incorporate endurance training (01:22:07) How strength training affects blood pressure (exercise pressor reflex) (01:26:41) How exercise influences cardiac output in mitochondrial myopathy patients (01:28:39) Does CrossFit count as endurance training? (01:31:04) What's the best exercise for improving blood pressure? (01:36:11) Lifestyle strategies for treating hypertension (01:38:40) Why recovery is key to reaping the benefits of a training stimulus (01:42:36) The best indicator of being overtrained (01:43:36) Heart rate brackets & running pace estimates for training zones 2-5 (01:50:00) Why heart rate variability is a poor indicator of recovery (01:55:16) Why do men tend to be faster runners than women? (01:58:49) Can women achieve similar aerobic exercise benefits doing 2x less than men? (02:00:21) Are there cardiovascular benefits of HRT in women? (02:02:12) How Dr. Benjamin Levine defines "extreme exercise" (02:04:00) How does exercise volume affect coronary plaque calcification? (02:10:50) How exercise duration & intensity affect coronary calcium levels (02:14:03) Why high exercise duration & intensity increases risk of Afib (02:16:33) What exercise dose increases Afib risk? (02:17:59) Managing stroke risk in athletes prone to Afib with anticoagulants (02:21:14) Why you shouldn't become an endurance athlete to "live longer"
SUPPORT 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
Dr. Benjamin Levine: How Exercise Prevents & Reverses Heart AgingFoundMyFitness2024-05-29 | 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.
CHAPTERS: (00:01:31) Are 3 weeks of bed rest worse for fitness than 30 years of aging? (00:05:18) Why untrained individuals recover fitness faster than athletes following bed rest (00:06:49) Does exercise protect against long COVID? (00:09:41) "COVID triad testing" guidelines for evaluating heart health in athletes (00:11:27) Why strict bed rest is a model for space flight (00:12:24) How 12 weeks of bed rest affects heart size (00:13:52) Why a brand-new rubber band mimics a lifetime of endurance training (00:17:23) The exercise dose that preserves youthful cardiovascular structure (00:19:32) The exercise regimen that reversed 20 years of heart aging (00:23:14) What it takes to reverse vascular age by 15 years in 70-year-olds (00:28:38) Benefits of starting an exercise regimen in your 70s [benefits that don't involve cardiac remodeling] (00:34:26) Considering the risks of high-intensity exercise (00:37:51) Balancing high-intensity & moderate-intensity training (00:42:49) Training for health vs. training for performance (00:43:57) Why muscle mass & cardiorespiratory fitness are like retirement funds (00:45:12) Make exercise a part of your personal hygiene (00:46:16) Why does VO2 max correlate with longevity? (00:53:43) The 2018 JAMA study on cardiorespiratory fitness & mortality (00:59:21) How does change in fitness over time affect mortality? (01:01:34) Why exercise non-responders should consider "increasing the dose" (01:05:23) The 2 limiting factors for improving VO2 max in competitive athletes (01:08:20) How marathon training affects heart size in sedentary young people (01:12:34) Heart adaptations in purely strength-trained vs. endurance athletes (01:18:23) Why pure strength-trainers should incorporate endurance training (01:22:07) How strength training affects blood pressure (exercise pressor reflex) (01:26:41) How exercise influences cardiac output in mitochondrial myopathy patients (01:28:39) Does CrossFit count as endurance training? (01:31:04) What's the best exercise for improving blood pressure? (01:36:11) Lifestyle strategies for treating hypertension (01:38:40) Why recovery is key to reaping the benefits of a training stimulus (01:42:36) The best indicator of being overtrained (01:43:36) Heart rate brackets & running pace estimates for training zones 2-5 (01:50:00) Why heart rate variability is a poor indicator of recovery (01:55:16) Why do men tend to be faster runners than women? (01:58:49) Can women achieve similar aerobic exercise benefits doing 2x less than men? (02:00:21) Are there cardiovascular benefits of HRT in women? (02:02:12) How Dr. Benjamin Levine defines "extreme exercise" (02:04:00) How does exercise volume affect coronary plaque calcification? (02:10:50) How exercise duration & intensity affect coronary calcium levels (02:14:03) Why high exercise duration & intensity increases risk of Afib (02:16:33) What exercise dose increases Afib risk? (02:17:59) Managing stroke risk in athletes prone to Afib with anticoagulants (02:21:14) Why you shouldn't become an endurance athlete to "live longer"
SUPPORT 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_podcastAsk Me Anything When You Sign Up as a FoundMyFitness Premium MemberFoundMyFitness2024-10-14 | 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.
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Learn more at foundmyfitness.com/crowdsponsor?utm_campaign=ama_promo&utm_medium=youtube&utm_source=descriptionHow to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & SleepFoundMyFitness2024-10-10 | 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.com
CHAPTERS: 00:00:00 Introduction 00:01:31 Why HIIT outshines zone 2 for improving metabolic health 00:03:52 The signaling role of lactate production by muscle 00:06:39 Optimal HIIT conditions for improving body composition 00:07:42 How vigorous exercise repairs dysfunctional mitochondria 00:11:33 HIIT vs. zone 2 for mitochondrial biogenesis 00:13:15 Evidence-based HIIT protocols 00:14:52 Why "exercise snacks" are a crucial pre- and post-mealtime activity 00:16:56 The mortality benefits of short exercise bursts 00:20:14 Why late-night eating is detrimental 00:24:43 Can high glucose levels accelerate brain atrophy? 00:25:36 How circadian misalignment affects postprandial glucose 00:26:52 Metabolic health benefits of time-restricted eating 00:29:30 Why early eating is better for metabolic health 00:31:54 Why losing sleep for 3 nights mimics type 2 diabetes 00:34:04 Why less than 7 hours of sleep increases type 2 diabetes risk 00:34:50 Why chronically high blood glucose damages cardiovascular health 00:36:45 What 4 hours of sleep for 4 nights does to insulin signaling 00:37:50 Why short sleep facilitates obesity 00:39:09 The checklist for good sleep hygiene 00:42:43 Can 1 hour of extra sleep help you lose weight? 00:43:53 Cognitive behavioral therapy for insomnia (CBT-I) 00:45:28 How HIIT improves metabolic health when sleep-restricted 00:48:01 Can HIIT ameliorate the mortality risk from poor sleep?
#metabolichealthWhat Microplastics Are Doing to the Brain, Body, and Reproductive SystemsFoundMyFitness2024-09-20 | 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 problem 00:02:12 Top sources of exposure 00:04:00 Contamination of our water 00:05:04 BPA, phthalates, & PFAS (forever chemicals) 00:07:07 How heating plastic affects BPA exposure 00:09:22 Our unfortunate habit of eating credit cards 00:11:33 Microplastics in major organs 00:14:04 Crossing the blood-brain barrier 00:15:00 How microplastics affect a developing fetus 00:15:54 The bloodstream is a highway for microplastics 00:18:11 Endocrine and hormonal effects 00:23:08 Consequences in pregnant women 00:25:34 How phthalates affect reproductive health 00:26:35 BPA's involvement in autism spectrum disorder 00:29:57 Side effects of prenatal BPA exposure 00:32:17 The brain may be a super-accumulator of plastic 00:34:50 Human brain microplastic levels are rising 00:36:06 Lost fertility in women 00:38:07 Changes in sperm quality 00:39:23 Microplastics in sperm 00:40:59 Why the heart suffers 00:42:51 Microplastics in arterial plaque 00:43:56 How BPA affects blood pressure 00:45:58 Risk of cancer 00:50:31 Topo Chico sparkling water 00:53:02 Reverse osmosis filtration 00:54:56 Food-based strategies for limiting microplastics 00:56:30 The "myth" of BPA-free plastics 00:58:14 Is salt a source of microplastics? 00:59:18 HEPA filters 01:00:52 Choose your clothing wisely 01:01:47 How to prevent release of microplastics (from laundry) 01:02:32 Receipts and thermal paper 01:04:17 Microplastic excretion and breakdown 01:06:28 Sulforaphane for detoxifying 01:08:38 Can dietary fiber increase microplastic excretion? 01:10:15 Are plastic chemicals excreted through sweat? 01:11:22 Do excretion strategies work for "forever chemicals"?
* 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.
#microplasticsDr. Layne Norton on Building Muscle – Insights on Diet, Training, and SupplementsFoundMyFitness2024-08-27 | 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
CHAPTERS: 00:00:00 Introduction 00:02:31 Layne's coaching philosophy 00:12:22 Why to start tracking calories (for at least 3 days) 00:15:24 Why people lie to themselves about food intake 00:20:49 The profound benefits of small exercise doses 00:24:36 Why you should treat exercise like brushing your teeth 00:27:54 Benefits of resistance training for older individuals 00:31:34 Should you train to failure? 00:44:50 Why hard training & consistency trump exercise selection 00:54:29 Is lifting heavy necessary for building muscle? 00:55:37 Barbell vs. hack squats for preventing falls 00:57:53 Can lifting weights decrease low-back pain? 00:59:26 Injury prevention when resistance training 01:08:59 How exposure therapy can help you with injuries 01:12:47 Why pain doesn't always indicate tissue injury 01:16:00 Should you resistance train after a poor night of sleep? 01:19:40 Why menopause can cause weight gain 01:27:19 Why it's never too late to start lifting weights 01:29:48 Resistance training tips for older individuals with joint pain 01:34:01 Why total protein intake matters more than distribution 01:42:02 Layne's daily protein distribution 01:44:27 The shortcomings of nutrition studies 01:51:49 Is consuming more than 1.6 g/kg of protein beneficial? 01:53:16 Should you eat more protein in a calorie deficit? 01:54:26 Protein intake for endurance athletes 01:55:50 How much protein does Layne eat? 01:56:54 Are seed oils a predominant cause of disease? 02:01:15 Saturated fat vs. seed oils 02:06:28 Does the carnivore diet increase heart disease? 02:11:59 Why heating seeds oil makes them inflammatory 02:18:16 Is there a "big food" industry conspiracy? 02:24:00 Are sugar-sweetened beverages uniquely deleterious? 02:28:00 Can diet soda help you lose weight? 02:32:03 Microbiome & cancer risks of diet soda 02:42:07 Why Layne rarely takes a strong position on early science 02:46:47 Carnivore diet 02:59:35 Time-restricted eating 03:10:21 Layne's daily routine 03:14:38 Layne's diet and supplements 03:16:21 Why everyone should take creatine 03:20:32 Rhodiola rosea 03:22:03 Ashwagandha 03:23:37 Promising supplements (need more evidence)
#fitness #nutritionDr. Luc Van Loon: Optimizing Protein Intake & Distribution for Muscle GrowthFoundMyFitness2024-07-30 | 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.com
CHAPTERS: 00:00:00 Introduction 00:01:16 Why do we need protein? 00:02:20 How the protein RDA (0.8 g/kg) was established 00:06:50 Protein turnover in organs (brain, liver, etc.) 00:10:10 How much protein do you really need? 00:14:58 Recommended protein intake when dieting for weight loss 00:16:15 How the body adapts to higher protein 00:19:46 Anabolic resistance 00:22:45 Protein requirements for overweight & obese individuals 00:24:58 Gaining strength vs. muscle mass 00:29:20 Optimal protein distribution 00:33:05 20g vs. 100g protein post-workout 00:36:01 Can evening protein consumption stimulate muscle protein synthesis overnight? 00:40:45 How does time-restricted feeding affect muscle protein synthesis? 00:47:07 Protein before vs. after exercising 00:48:57 How does spreading out protein intake affect hypertrophy? 00:51:55 Protein shakes vs. animal protein 00:54:58 Protein supplementation for weight loss & recomposition 00:56:14 Casein vs. whey protein for stimulating muscle protein synthesis 00:59:09 Factors that influence protein's anabolic potential 01:00:14 Raw eggs vs. cooked — what's better for hypertrophy? 01:04:07 Plant vs. animal protein 01:07:08 Plant-based protein powder 01:11:47 Whey protein isolate vs. concentrate 01:12:36 How resistance training changes the leucine threshold 01:15:47 Do high-protein diets cause atherosclerosis? 01:23:45 How muscle adapts to repeated bouts of resistance training 01:26:25 Optimal resistance training frequency 01:28:22 Advice for elderly who want to start resistance training 01:30:49 Hormonal changes & resistance training 01:36:09 Does cold water immersion blunt muscle protein synthesis? 01:45:19 Does collagen increase connective protein synthesis in muscle? 01:53:01 Signaling roles of collagen peptides 01:55:31 How hydrolyzed collagen powder affects pain perception 01:56:53 Benefits of smaller peptides in hydrolyzed collagen 01:58:57 Collagen's impact on skin health 02:02:46 Amino acids from hydrolyzed collagen powder 02:07:30 Luc's exercise routine & diet
SUPPORT 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_podcast
#proteinThe Truth About Alcohol: Risks, Benefits, and Everything In-BetweenFoundMyFitness2024-07-03 | 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.com
CHAPTERS: 00:00:00 Introduction 00:02:19 What does it mean to "have a drink"? 00:03:55 Drinking frequency definitions 00:06:55 How alcohol is metabolized 00:10:47 How genetics affect alcohol metabolism 00:12:41 Can alcoholism be inherited? 00:13:58 How food affects alcohol metabolism 00:15:57 Does age affect alcohol metabolism? 00:16:46 How alcohol affects nutrient absorption 00:21:22 How alcohol affects gut health 00:23:15 Alcohol elevates circulating LPS levels 00:26:09 Gut health & alcohol use disorders 00:30:49 Sick quitter & healthy user biases 00:33:57 How alcohol impacts the brain 00:37:53 Alcohol's effects on anxiety 00:42:09 Alcohol’s detrimental effects on brain volume loss 00:44:16 Alcohol facilitates thiamine deficiency 00:46:00 Alcohol promotes brain inflammation 00:47:16 Dementia & Alzheimer's disease risk 00:53:19 Alcohol’s impact on APOE4 carriers 00:57:28 Alcohol and brain health mechanisms 01:01:11 Is resveratrol in red wine beneficial? 01:05:50 Detailing the sleep stages 01:09:11 How alcohol impacts sleep 01:12:44 Alcohol worsens sleep apnea 01:14:10 Mitigating alcohol's impact on sleep 01:16:37 Hangover symptoms & causes 01:20:56 How congeners affect hangover severity 01:22:22 Treating hangovers with fruit 01:25:05 Zinc, vitamin B3, & hangovers 01:26:05 Managing hangovers with NSAIDs 01:26:46 "Hair of the dog” for hangovers 01:27:05 Liposomal glutathione, NAC, & hangovers 01:30:21 Does ZBiotics prevent hangovers? 01:32:43 Dihydromyricetin (DHM) for hangovers 01:33:41 Exercise & sauna for treating hangovers 01:34:47 Alcohol's effect on mortality risk 01:38:54 Is alcohol responsible for longevity in Blue Zones? 01:43:33 Alcohol & cancer risk 01:52:18 Genetics, alcohol, & cancer risk 01:55:10 Can quitting alcohol lower cancer risk? 01:57:15 Alcohol cancer-causing mechanisms 02:04:15 Alcohol & cardiovascular disease (CVD) 02:11:42 Alcohol & CVD mechanisms 02:15:55 Industry funding in alcohol research 02:17:54 Alcohol and type 2 diabetes risk 02:20:08 How alcohol affects blood glucose 02:22:58 Alcohol's impact on your waistline 02:26:04 Why alcohol facilitates weight gain 02:28:37 How alcohol impacts reproductive health 02:31:29 Fertility impacts of alcohol in females 02:37:27 How alcohol impacts fertility in males 02:39:03 Preconception alcohol risks 02:41:44 How alcohol affects testosterone in men 02:43:27 Pre-pregnancy alcohol consumption risks 02:47:49 Is red wine the healthiest option? 02:51:19 Headaches after drinking red wine 02:52:20 Alcohol & post-exercise recovery 02:56:08 Does alcohol "blunt your gains"? 02:58:45 The BEER-HIIT study 02:59:36 Can exercise lessen alcohol cravings? 03:02:34 FGF21, exercise, and alcohol intake 03:07:32 Alcohol damage control tactics
SUPPORT THE CHANNEL: Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=alcohol_podcast
#alcoholAndrew Huberman, PhD: How to Improve Motivation & Focus By Leveraging DopamineFoundMyFitness2024-06-12 | 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/hubermanlab Dr. Andrew Huberman on Instagram: instagram.com/hubermanlab Huberman Lab Podcast: hubermanlab.com
My omega-3 guide on concerns like a-fib, dosage, supplement quality, oxidation, and more: fmfomega3guide.com
SUPPORT 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_podcastWhy Exercise Intensity Matters for Longevity | CrossFit for Health 2024FoundMyFitness2024-04-10 | 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.
CHAPTERS: (00:52) Why "below normal" cardio may be a great starting point (for adding years to your life) (02:47) The simple math of 45 days of life extension (per 1 mL/kg/min VO2max) (02:54) Is there an upper limit to the longevity benefits of VO2 max? (03:52) Why poor cardiovascular fitness is nearly as bad as a chronic disease (04:32) Why zone 2 training may not improve VO2 max (for some people) (05:47) Protocols for improving VO2 max quickly (06:50) How to estimate VO2 max in 12 minutes (without a lab) (07:47) What it takes to reverse 20 years of heart aging (10:21) Blood pressure benefits of vigorous exercise (10:51) The role of blood pressure in dementia (11:09) The BDNF brain benefits of high-intensity exercise (11:46) The signaling role of lactate production by muscle (13:54) How training effortfully improves focus & attention (14:45) Protocols for maximizing BDNF from training (HR training targets and duration) (15:04) Anti-cancer effects of vigorous exercise (15:52) Why shear stress kills circulating tumor cells — an experiment in three cell lines (16:14) Why reducing circulating tumor cells likely greatly increases survival (16:41) What if you exercise in short bursts all day long? (17:47) Why "exercise snacks" are a crucial pre- and post-mealtime activity (18:30) The best ways to improve mitochondrial biogenesis — and metabolism (19:28) The mortality benefits of breaking up sedentary time (23:58) Why the protein RDA is too low (and the flawed experiments that lead to that) (25:00) How much protein is needed for muscle? (26:49) Does omega-3 reduce muscle atrophy? (28:22) Why we should lift for aging and to prevent the 8% per decade decline of muscle (29:45) Is lifting heavy necessary for gaining muscle? (30:47) What the sauna has in common with exercise (32:27) Does the sauna enhance the benefits of exercise? (34:26) How heat shock proteins prevent plaque aggregation & slow muscle atrophy (36:05) Can sauna after resistance training boost hypertrophy? (36:48) Sauna parameters (temperature, duration, frequency, & humidity) (37:42) Comparing traditional saunas to infrared (38:42) Are hot baths a valid sauna alternative? (39:54) Audience Q&A (40:02) Is EPA or DHA responsible for omega-3's effects on disuse atrophy? (41:36) Are endurance athletes at risk for cardiovascular injury? (42:40) What mechanisms are responsible for sauna's benefits? (44:50) Is a sauna temperature above 200 °F too hot? (47:14) My recommended sauna temperature & duration
SUPPORT THE CHANNEL: Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=crossfit_podcast
#crossfit #intensity #longevityThe Science of Magnesium and Its Role in Aging and DiseaseFoundMyFitness2024-03-19 | 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.
CHAPTERS: (01:05) Why the effects of magnesium are far-reaching (03:25) Why athletes need at least 10-20% more magnesium than the RDA (07:30) Why magnesium deficiency & insufficiency are common (08:56) How to determine if you're getting enough magnesium (09:02) The problem with magnesium blood tests (11:52) Magnesium supplements (14:28) The effectiveness of epsom salt baths (see also 01:09:19) (14:55) Is magnesium threonate better at crossing the blood-brain barrier? (21:46) Why magnesium threonate shouldn't count toward your RDA goal (22:42) What magnesium supplement do I take? (23:09) The effect of stress on magnesium balance (26:53) Why the energy demands of workouts affect magnesium balance (29:34) Does magnesium supplementation improve sleep? (30:42) Why trials in the field of nutrition are often misleading (34:04) Does higher magnesium intake improve cognition? (35:45) Does magnesium have a role in preventing Alzheimer's disease? (38:47) The effect of creatine on the brain (and its relationship to magnesium) (39:20) Why magnesium may prevent excitotoxicity in the brain (40:10) Magnesium's potential for managing migraines (43:19) The role of magnesium in aging (44:17) Why magnesium deficiency impairs DNA repair (45:51) Magnesium's role in cancer prevention (47:52) Why magnesium is intertwined in genomic stability (50:42) Why we shouldn't disregard observational data in nutrition (51:30) How magnesium intake affects mortality risk and cancer (54:27) Magnesium in osteoporosis prevention (55:59) Why magnesium intake in early life affects bone accretion (57:44) The effect of magnesium on vitamin D metabolism (01:03:14) Does magnesium treat high blood pressure? (01:06:50) Does magnesium help manage muscle cramps? (01:09:19) Is transdermal absorption of magnesium effective?
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#magnesiumHow Micronutrients & Exercise Ameliorate Aging | Dr. Rhonda PatrickFoundMyFitness2024-03-06 | 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!
*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
SUPPORT THE CHANNEL: Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=longevity_fest_podcast
#Exercise #omega3 #vitamind #magnesiumGet the Free 9-Page BDNF Protocol Guide: The Cognitive Enhancement BlueprintFoundMyFitness2024-01-12 | Download it now at bdnfprotocols.com
This guide is the ultimate roadmap for reducing brain aging & improving cognitive function.
Inside The Cognitive Enhancement Blueprint, you'll unearth:
• The optimal duration and intensity of workouts for cardiovascular health and cognition • The duration and temperature of hot baths and sauna known to enhance biomarkers of brain health • The proven benefits of high-intensity cycling for boosting brain function • The omega-3 fatty acid dosage shown to increase biomarkers of improved cognition • How polyphenols and flavonoids in your diet can amplify cognitive performance • (and many more of Dr. Rhonda Patrick’s BDNF protocols)Dr. Peter Attia on Mastering Longevity – Insights on Cancer Prevention, Heart Disease, and AgingFoundMyFitness2023-12-27 | @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.'
CHAPTERS: (00:00:00) In this episode (00:04:29) Defining cardiovascular disease (00:06:36) Coronary plaque and fatality risk (00:08:02) What is cholesterol? (00:10:27) How ApoB predicts heart disease (00:18:27) Factors elevating ApoB (00:22:17) ApoB reference range explained (00:24:16) Does high ApoB cause cardiovascular disease (00:33:54) ApoB thresholds for ASCVD prevention (00:37:20) Dietary factors raising ApoB (00:36:26) Genetics of ApoB and LDL (00:50:17) Does low LDL increase cancer? (00:53:12) Cholesterol-lowering drugs (00:56:52) Statins, uses, and side effects (01:00:05) Are statins toxic to mitochondria? (01:06:49) Ubiquinol for statin-induced muscle soreness (01:08:02) How to train in zone 2 (01:14:02) Statins and neurodegenerative disease risk (01:18:47) Cholesterol synthesis in the brain (desmosterol role) (01:22:51) Statin alternatives – pros and cons (01:24:23) Ezetimibe (01:27:54) Bempedoic acid (01:33:42) Berberine for CVD Risk Reduction? (01:36:29) Muscle as a glucose sink (01:42:51) Chronic glucose toxicity and vascular impact (01:48:31) Hemoglobin A1C Levels and Mortality Data (01:52:28) 80/20 Zone 2/VO2 Max Training Protocol (01:59:05) Insights from VO2 max testing data (02:09:10) How obesity increases cancer risk (02:11:56) Cancer screening benefits and risks (02:17:40) Dr. Attia's recommended cancer screening age (02:25:47) Liquid biopsies for detecting cancer (02:31:41) CT scans, mammograms and radiation concerns (02:37:25) Menopause – hormonal shifts and health effects (02:42:06) Hormone replacement therapy (HRT) (02:55:50) Perimenopause diagnosis with hormone levels (02:58:57) HRT's impact on dementia, cancer, and heart disease risk (03:01:42) Estrogen's role in bone density (03:04:35) Vitamin D (03:13:17) Testosterone replacement for women's sexual function (03:15:40) HRT safety 10 years post-menopause (03:19:58) Treating low testosterone in men (03:26:46) TRT side effects and risks (03:29:26) Ways to reduce blood pressure (03:36:26) How to measure blood pressure (03:42:23) Peter's longevity optimization routines
#longevity #healthspan #antiagingThe Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda PatrickFoundMyFitness2023-12-05 | 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.
Inside The Cognitive Enhancement Blueprint, you'll unearth: • The optimal duration and intensity of workouts for cardiovascular health and cognition • The duration and temperature of hot baths and sauna known to enhance biomarkers of brain health • The proven benefits of high-intensity cycling for boosting brain function • The omega-3 fatty acid dosage shown to increase biomarkers of improved cognition • How polyphenols and flavonoids in your diet can amplify cognitive performance • (and many more of Dr. Rhonda Patrick’s BDNF protocols)
*CHAPTERS:* (00:00) Introduction (01:51) What differentiates "vigorous" from "zone 2" (02:23) Defining intensity with the talk test (09:12) Why zone 2 training may not improve VO2 max (11:34) Balancing zone 2 & vigorous-intensity workouts (13:32) Norwegian 4x4 protocol improves VO2 max (16:52) Methods to estimate VO2 max outside a lab (19:49) What it takes to reverse 20 years of heart aging (25:40) How HIIT reduces type 2 diabetes risk (26:54) HIIT vs. Zone 2 for mitochondria (29:25) Should committed exercisers practice 80/20 rule? (32:35) Vigorous exercise enhances mitophagy (35:20) Why lactate from HIIT benefits the brain (37:45) How lactate allows "glucose sparing" in brain (40:43) The BDNF benefits of HIIT (41:59) Lactate signals the growth of new blood vessels (44:15) Exercise intensity increases myokine release (47:04) Exercise lowers mortality risk in cancer survivors (48:13) Vigorous exercise kills circulating tumor cells (49:53) Why exercise reduces depression and neurotoxicity (kynurenine mechanism) (51:58) How "exercise snacks" reduce mortality
SUPPORT THE CHANNEL: Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=vig_ex_podcast
#Exercise #Brain #BDNFHow Vitamin D, Omega-3s, & Exercise May Increase Longevity | Dr. Rhonda PatrickFoundMyFitness2023-11-09 | 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.
Chapters: 00:00 - Introduction 01:10 - Vitamin D deficiency — risks, why it's so common, & correcting with supplementation 08:26 - Magnesium's critical role in DNA repair & synthesis 11:55 - The best dietary sources of magnesium 13:11 - Magnesium supplements: Glycinate, malate, dioxide, & citrate 14:20 - Exercise staves off age-related disease 14:58 - How genetic SNPs can affect vitamin D deficiency risk 20:15 - Low omega-3 intake from seafood is a top-6 preventable cause of death 22:28 - Why ALA's conversion into EPA & DHA is inefficient 25:21 - Omega-3 index: Optimal levels & ties to increased life expectancy 28:33 - How omega-3s reduce inflammation, a key driver of aging 30:45 - Omega-3s protect against muscle disuse atrophy 31:44 - Why avoiding fish during pregnancy is a huge mistake 34:08 - Omega-3s are a low-hanging fruit for improving cardiovascular & brain health 35:52 - What to look for when choosing an omega-3 supplement 40:03 - Hormesis: Why intermittent stressors are beneficial 46:20 - How to choose an exercise regimen 47:15 - “Exercise snacks” reduce all-cause & cancer-related mortality 49:30 - Brain benefits of lactate from vigorous exercise 52:29 - How blood flow generated from aerobic exercise kills circulating tumor cells 54:36 - Rhonda's workout regimen 55:44 - HIIT ameliorates adverse effects of sleep deprivation 58:38 - Exercise is the best longevity "drug"
SUPPORT THE CHANNEL: Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=ifm_podcast
#vitamind #omega3 #magnesium #agingDr. Martin Gibala: The Science of Vigorous Exercise — From VO2 Max to Time Efficiency of HIITFoundMyFitness2023-09-19 | 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."
Chapters 00:00:00 - In this episode 00:01:15 - Introduction 00:03:22 - What is high-intensity training? 00:04:15 - Zone 2 vs. HIIT for VO2 max — which is better? 00:05:44 - The vital role of vigorous exercise 00:07:02 - Why VO2 max matters for longevity 00:10:07 - Why athletes vs. exercisers benefit from different intensity distributions 00:14:31 - Measuring maximum heart rate and VO2 max 00:22:53 - How the heart adapts to HIIT to increase VO2 max 00:28:09 - Why vigorous exercise accelerates mitochondrial adaptation 00:32:28 - Enhancing fat oxidation and mitochondrial growth with vigorous exercise 00:36:44 - How intensive exercise boosts fat breakdown 00:38:18 - Is high-intensity exercise better for autophagy than fasting? 00:47:36 - Exercise snacks 00:50:15 - Why 'choosing the stairs' reduces early death (VILPA study) 00:53:01 - Protocol for VO2 max 00:58:12 - The effect of HIIT on muscle fiber types 01:02:40 - How aging effects muscle fibers 01:06:31 - Does high-intensity training produce an “afterburn effect?" 01:08:35 - Why vigorous workouts are better for BDNF and cognition 01:15:37 - Anti-metastatic cancer effects 01:42:45 - Wingate training vs. reHIIT — a comparison of protocols 01:48:00 - Perceived exertion vs. HRmax 01:51:45 - Interval walking for people with type 2 diabetes 01:53:28 - Are there contradictions for HIIT? 01:57:28 - Why preconditioning reduces risks from exercise 02:03:06 - Can resistance training be a type of aerobic exercise? 02:08:46 - Does cardio and strength training interfere with each other? 02:11:07 - How many minutes per week of high-intensity training? 02:19:20 - Are there sex differences in high-intensity training? 02:19:20 - Misconceptions on high-intensity interval training for women 02:20:04 - Should post-menopausal women do H.I.I.T.? 02:20:09 - Does intense exercise raise cortisol? 02:26:23 - Bone density and osteoarthritis 02:29:02 - Atrial fibrillation risk 02:31:35 - Hypoxic training and blood flow restriction 02:33:07 - Tips for training with joint issues
SUPPORT THE CHANNEL: Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=gibala_interview
#Exercise #HIIT #VO2MaxThe Brain and Social Impacts of Early Device Exposure and Screen TimeFoundMyFitness2023-09-06 | 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 brain 00:30 - Delayed development of the social self 01:04 - Effect on toddlers 01:28 - Worse sleep and less physical activity 01:47 - Can we find balance? 02:14 - My recommendations and conclusions 02:39 - Avoiding the dopamine trap 03:09 - The Need for Open Dialogue and Awareness
CHAPTERS: 00:00:00 - Introduction 00:07:18 - Interview start 00:14:31 - Why atrophy is worse for the old than the young 00:16:50 - Can dietary protein prevent atrophy? 00:19:03 - Why reduced movement can insidiously mimic short-term immobilization 00:24:19 - The disability threshold — when atrophy may actually be deadly 00:26:26 - Does high-dose omega-3 hold the key to fighting atrophy? (5g/day) 00:29:47 - Increasing the muscle protein synthetic response with omega-3 00:30:02 - Does omega-3 improve our response to low protein? 00:32:47 - The potential role of LAT1 upregulation in atrophy resistance 00:36:58 - Who benefits most from the anti-catabolic effects of omega-3? 00:43:04 - Why omega-3 must be preloaded for 4 to 6 weeks 00:45:48 - Why omega-3 trials have conflicting results 00:49:15 - Why muscle mass and strength are imperfectly correlated 00:51:44 - Does omega-3 enhance strength? 00:54:10 - Sex differences in gaining mass and strength 00:56:14 - Improvements in gait speed and balance 00:57:17 - How to act on mixed evidence — and should we? 00:59:45 - Why omega-3 may reduce frailty in old age 01:01:16 - Does high-dose omega-3 enhance anabolic potential? 01:03:27 - Why the anabolic mechanisms are counterintuitive 01:04:56 - Are the drivers of disuse atrophy intracellular or extracellular in nature? 01:09:09 - Do omega-3s boost tired, dysfunctional mitochondria? 01:12:35 - Increasing metabolic rate by up to 27% — an effect of 3g/day omega-3 supplementation? 01:15:39 - Omega-3 dosage (optimal vs. normal dietary intake) 01:16:44 - Why we need an "omega-3 index" for muscle 01:18:26 - Anabolic signaling pathways — Does omega-3 enhance mTOR in muscle? 01:20:20 - Why the inflammation from cancer wastes muscle 01:21:48 - Cancer cachexia 01:22:06 - Does omega-3 reduce atrophy from cancer cachexia? 01:23:38 - Ongoing clinical trials 01:27:04 - Does aerobic exercise impede "gains?" (chronic interference effect) 01:29:07 - Why aerobic exercise may enhance hypertrophy from resistance exercise
Thank you for watching!How Heat Therapy Improves Slow Wave SleepFoundMyFitness2023-05-30 | 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 - Introduction 01:06 - Increasing pre-sleep tiredness 02:06 - Effects of exercise 04:09 - How the immune system regulates sleep 05:07 - What heat and exercise have in common 06:39 - Hormonal effects of heat 06:59 - Growth hormone 09:26 - Prolactin and sleep onset 10:39 - Effect of sexual activity 12:08 - Overlap in the brain (thermoregulation vs. sleep) 12:46 - Heat protocols and tactics
PLAUSIBLE PROTOCOLS: A variety of sauna and hot bath protocols exist based on scientific literature • Example sauna protocol: 20 minutes in a 176°F sauna, 1-2 hours before bed • Example hot tub/bath protocol: 104.9F for 20-30 minutes, ideally 1-2 hours before sleep • Timing may also important to allow for cooling down afterward. • Early evening a couple of hours before bed is probably optimal.
PREVIOUS SLEEP EPISODES: Dr. Ashley Mason on Sauna Use for Depression, Conquering Insomnia, and Mindfully Breaking Bad Habits youtube.com/watch?v=f20HNxZdGvU
Dr. Matthew Walker on Sleep for Enhancing Learning, Creativity, Immunity, and Glymphatic System youtube.com/watch?v=bEbtf7uS6P8
#Sleep #Insomnia #SaunaAxel Montagne, PhD, on Solving Alzheimer’s and Dementia with Blood-Brain Barrier RepairFoundMyFitness2023-02-28 | 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.
CHAPTERS: 00:03:23 - What dementias have in common 00:04:22 - The importance of preserving small blood vessels (in the brain) 00:05:17 - Changes in the blood-brain barrier in aging that cause "leaking" 00:06:50 - Predicting cognitive decline early with biomarkers – an opportunity for intervention? 00:08:11 - Why targeting amyloid isn’t enough 00:10:34 - The impact of the APOE4 genotype on brain vasculature 00:15:58 - The cause of white matter damage in the brain 00:25:26 - Why the loss of omega-3 transport affects pericytes 00:27:04 - The role of exercise in prevention of blood-brain barrier dysfunction 00:27:25 - Why high heart rates during exercise preserve brain function 00:28:28 - The role of exercise in preserving vision health 00:31:56 - Why leaky vessels damage myelin and the brain 00:37:10 - Can you have more than one type of dementia? 00:39:34 - Does the breakdown of the blood-brain barrier cause “type 3 diabetes"? 00:45:43 - Why omega-3 may prevent detachment of pericytes 01:06:14 - Why a hepatitis drug restored cognition in APOE4 mice 01:11:19 - Why blood-brain barrier disruption results in the accumulation of amyloid-beta 01:16:54 - Why lifetime hypertension increases dementia risk 01:28:53 - Effects of obesity on blood-brain barrier leakage
PODCAST: Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322 Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7dDr. Brad Schoenfeld: Resistance Training for Time Efficiency, Body Composition & Maximum HypertrophyFoundMyFitness2022-12-06 | 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.
CHAPTERS: 00:00:00 - In this episode 00:02:12 - Why should we lift weights? 00:03:42 - Why building bone matters 00:08:18 - How to lift in old age 00:10:31 - Why to lift while young (especially women) 00:13:06 - Should children lift weights? 00:13:51 - Does lifting stunt growth? 00:16:34 - How to change body composition 00:24:08 - Protein requirements 00:26:05 - How to calculate protein needs 00:33:39 - Protein per meal - what's the right amount? 00:35:04 - Does time-restricted eating undermine hypertrophy? 00:40:04 - Anabolic window: myths vs. reality 00:43:01 - Total daily protein intake 00:45:29 - Training load (going heavy vs. higher volume) 00:51:34 - Why aging affects muscle power (loss of type II fibers) 00:54:37 - Power training vs. strength 00:56:05 - Benefits of explosive power training (fall prevention) 01:00:04 - How to power train with plyometrics 01:00:44 - Training to failure (is it important?) 01:06:44 - Rest in between sets (is it needed?) 01:08:09 - Number of sets per week 01:19:16 - Tips for recovery 01:30:26 - Should you get sore from exercise? 01:33:32 - What can you do for soreness? (without blunting hypertrophy) 01:37:02 - Does aerobic exercise undermine resistance training? 01:41:31 - Resistance training for endurance athletes 01:43:18 - Can stretching increase muscle growth? 01:47:52 - Is yoga a type of resistance training? 01:50:22 - Blood-flow restriction training 01:55:23 - What is Brad's routine?
PODCAST: Apple Podcasts: podcasts.apple.com/us/podcast/foundmyfitness/id818198322 Spotify: open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7dCan exercise replace alcohol cravings?FoundMyFitness2022-11-02 | 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.
SUPPORT THE CHANNEL: Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/premium.
REFERENCES: - Divergent effects of resistance and endurance exercise on plasma bile acids, FGF19, and FGF21 in humans - FGF21 suppresses alcohol consumption through an amygdalo-striatal circuit - Exercise as a Useful Intervention to Reduce Alcohol Consumption and Improve Physical Fitness in Individuals With Alcohol Use Disorder: A Systematic Review and Meta-Analysis
#Exercise #Alcohol #FGF21George Church, PhD: Rewriting Genomes to Eradicate Disease and AgingFoundMyFitness2022-08-24 | 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.
CHAPTERS: 00:00:00 Intro 00:02:52 History of the Human Genome Project 00:09:48 Manufacturing cell phones (with biology) 00:13:21 Genome Project-Write 00:15:51 Writing a human Y chromosome (from scratch) 00:16:36 What if you could eliminate viral disease? 00:18:38 De-extinction and reinstating lost traits and genes 00:22:53 The Vertebrate Genomes Project 00:25:35 AlphaFold and other AI tools 00:37:14 CRISPR vs. Base Editing (emerging tools of genetic engineering) 00:45:27 Why multiplex editing will change the world 00:48:05 Molecular flight recorder 00:49:18 Preventing viral spillover and enhancing livestock 00:53:27 PCSK9 gene therapy for cholesterol 00:56:17 Is aging an evolved program? 01:01:08 Treating aging with a combination gene treatment 01:04:51 Does animal research help us understand human aging? 01:07:28 Organoids as a model and therapeutic 01:09:21 Could engineered transplant organs become better than the originals? 01:12:05 Embryo editing controversy 01:24:28 Gene editing for space travel 01:26:28 Can synthetic biology alleviate poverty? 01:29:55 Is in vitro fertilization and embryo selection practically similar to editing? 01:35:00 The occasional cost of brilliance and neurodivergence 01:41:33 Eradicating disease with Gene Drive 01:44:43 Technologies to solve Lyme disease 01:47:45 Personal experience with narcolepsy and creativity 01:56:29 Why George encoded his book in DNA
#crispr #syntheticbiology #geneticsIs there a limit to human longevity?FoundMyFitness2022-07-20 | 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.
CHAPTERS 00:00:00 - Introduction 00:00:36 - The three camps of longevity theory 00:01:33 - Extreme value theory suggests that lifespan has no limit 00:03:44 - The force of mortality plateaus around age 110 00:05:51 - Breaking the current age record by the year 2100 00:06:44 - How to reach a healthy old age
SUPPORT THE CHANNEL: Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/premium.
REFERENCES: Rootzén, Holger, and Dmitrii Zholud. "Human life is unlimited–but short." Extremes 20.4 (2017): 713-728. Pearce, Michael, and Adrian E. Raftery. "Probabilistic forecasting of maximum human lifespan by 2100 using Bayesian population projections." Demographic Research 44 (2021): 1271-1294.
#Longevity #Aging #ScienceStuart Phillips, PhD, on Building Muscle with Resistance Exercise and Reassessing Protein IntakeFoundMyFitness2022-06-29 | 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.
CHAPTERS: 00:00:00 - In this episode 00:00:40 - Start of interview 00:01:31 - Why muscle is important for longevity 00:08:49 - Is the importance of muscle mass (per se) overstated? 00:11:03 - Is the RDA on protein too low? 00:13:18 - Minimum vs. optimal protein intake (for athletes) 00:13:54 - Why older adults need more protein 00:19:07 - Caloric restriction vs. higher protein for aging 00:22:20 - What is a catabolic crisis? 00:24:05 - Effects of space flight on muscle 00:30:32 - Practical tips for protein intake 00:33:51 - Protein timing and the anabolic window 00:35:44 - Most important factors for hypertrophy 00:38:14 - Should we supplement leucine? 00:40:03 - Does plant protein support hypertrophy? 00:50:48 - Causes of anabolic resistance 00:52:40 - What types of exercise and how much? 01:01:14 - Protein and rest as tools for recovery 01:02:32 - Mechanisms of muscle protein synthesis and breakdown 01:02:50 - Does rapamycin inhibit hypertrophy? 01:07:26 - What is Dr. Phillips doing to age well? 01:09:44 - Hormonal responses to exercise 01:11:34 - Sex differences in hypertrophy 01:13:57 - Effect of menopause on muscle 01:14:22 - Do testosterone boosters work? 01:16:15 - Does growth hormone improve muscle? 01:20:50 - Androgen replacement therapy (benefits vs. drawbacks) 01:25:36 - Mental health benefits of exercise 01:26:15 - Anti-catabolic effects of heat 01:32:39 - Molecular causes of sarcopenia 01:36:56 - Anti-catabolic effects of omega-3 01:43:17 - Brain and muscle effects of creatine
Thank you for watching!Intestinal Permeability: the Bacterial link to Aging, Brain Barrier Dysfunction & Metabolic DisorderFoundMyFitness2022-05-31 | 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.
00:00:00 - Introduction by Dr. Dominic D'Agostino 00:03:12 - Intestinal permeability 00:05:20 - Atherosclerosis 00:10:57 - Brain 00:13:16 - Circulating LPS and behavior 00:16:13 - Toll-like receptors and inflammation 00:21:09 - Factors that affect intestinal permeability 00:27:19 - Alcohol 00:29:16 - Gluten 00:32:31 - Butyrate and dietary fiber 00:34:58 - Dietary fat 00:39:31 - Biomarkers for intestinal permeability 00:40:21 - Omega-3 fatty acids 00:47:12 - Questions & Answers
LEARN MORE: Coinciding with this release, you can now find a variety of deep resources on the FoundMyFitness website for all of the topics covered in this episode.
SUPPORT THE CHANNEL: Many of these magnificent resources exist directly as a result of our premium members. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of this great resource at foundmyfitness.com/premium.
ABOUT THE METABOLIC HEALTH SUMMIT: Over several immersive days, MHS brings together the world’s top experts to present the latest science on a variety of topics related to metabolic health including nutrition, fasting, longevity, cancer, mental health, diabetes, optimizing human performance, the gut microbiome, and more. Learn more about their CME and CPE credited event at https://www.metabolichealthsummit.com.
#obesity #endotoxemia #leakygutDr. Dominic DAgostino on Developing a Well-Designed Ketogenic Diet and Harnessing Its BenefitsFoundMyFitness2022-04-28 | 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.
#ketogenic #Diet #MetabolismMorgan Levine, PhD, on PhenoAge and the Epigenetics of Age Acceleration — can we change the pace?FoundMyFitness2022-04-12 | 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.
CHAPTERS: 00:01:19 - What is aging? 00:03:20 - Why biological aging matters to scientists 00:04:45 - Hallmarks of aging 00:05:24 - What are the drivers of aging? 00:06:58 - What CpG methylation says about aging 00:08:59 - The advantage of epigenetic clocks in research 00:10:12 - New generation epigenetic clocks: GrimAge and PhenoAge 00:11:51 - Clinical biomarkers vs. epigenetic clocks 00:12:50 - Differences in aging between organ systems 00:16:47 - Do some people age faster than others? 00:19:05 - Epigenetic age acceleration 00:20:39 - Is age acceleration a genetic risk inherited from your parents? 00:22:27 - The effects of menopause on aging 00:23:16 - Does the pace of epigenetic aging change throughout life? 00:24:39 - How does obesity and human disease affect epigenetic aging? 00:26:12 - Why genes from development may be key to understanding aging 00:27:13 - Determining epigenetic age in non-human mammals (all of them) 00:27:50 - Is aging an accident of evolution or by design? (See also 00:48:20) 00:30:17 - What happens to the epigenetic age of immortal cells if you grow them forever? 00:31:40 - Effects of cancer treatment on epigenetic age 00:35:43 - Severe COVID-19 and accelerated epigenetic 00:36:40 - Are epigenetic changes in aging a cause or consequence? 00:39:23 - Are the CpG sites used by epigenetic clocks functionally meaningful? 00:42:15 - Reversing epigenetic age with interrupted reprogramming techniques 00:49:27 - Therapeutic plasma exchange in aging and pro-geronic blood factors 00:53:23 - The effects of neutral plasma exchange on the brain 00:56:01 - Lifestyle factors that accelerate epigenetic age 00:57:56 - The aging acceleration effect of smoking 00:59:37 - Omega-3 hypermethylation of inflammatory pathways 01:03:23 - Reliability of consumer epigenetic clock tests 01:06:12 - Construct validity of epigenetic clocks 01:12:06 - Thoughts on most exciting research in aging field 01:13:44 - Dr. Morgan Levine's lifestyle habits 01:15:00 - Intermittent fasting effects on epigenetic age
SUPPORT THE CHANNEL: Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=levine_interview
#aging #EpigeneticClocks #TrueAgeCold-Water Immersion and Cryotherapy: Neuroendocrine and Fat Browning EffectsFoundMyFitness2022-03-30 | 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.
Chapters 00:00:00 - Intro 00:00:51 - Benefits of Norepinephrine 00:01:18 - Benefits of Mitochondrial Biogenesis 00:02:04 - Types of Shivering 00:02:24 - Activation of Brown Adipose Tissue 00:03:02 - Metabolism and Energy Expenditure 00:05:25 - Vigilance, Mood, and Attention 00:06:38 - Tips for using cold stress 00:08:22 - Concluding thoughts
This episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.orgPeter Diamandis and Tony Robbins on strategies that promote longevity now – and in the near futureFoundMyFitness2022-03-09 | 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.
00:00:00 - Introduction 00:00:38 - How Tony Robbins and Peter Diamandis met 00:10:58 - Tony and Peter discuss their lifestyle habits 00:22:26 - GRAIL cancer screening blood test 00:23:05 - Cleerly AI-driven coronary CT scan 00:29:02 - The role of DNA damage in aging 00:33:52 - Epigenetics, NAD+, and sirtuins 00:37:32 - Interrupted cellular reprogramming 00:45:14 - Longevity escape velocity 00:50:57 - What do we do after longevity is "solved?" 00:57:00 - Space travel, gene therapy, and organogenesis 01:04:44 - Therapeutic plasma exchange 01:12:32 - 3D printing of complex organs 01:14:29 - Promises and challenges of future technologies 01:17:04 - Age-reversal XPrize 01:19:39 - How mRNA vaccine technology may impact aging
SUPPORT THE CHANNEL: Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=robbins-diamandis_interview
#LifeForce #TonyRobbins #PeterDiamandisDr. Eran Elinav on Microbiome Insights into Personalized Response to Diet, Obesity, and Leaky GutFoundMyFitness2022-02-08 | 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.
Chapters 00:00:00 - Introduction 00:02:14 - Circadian rhythm of the microbiome 00:12:53 - Lessons from Hunter-gatherers 00:20:20 - Nurturing the microbiome in children 00:30:52 - Triglycerides and cholesterol 00:34:34 - Saturated fat 00:36:01 - Effect of artificial sweeteners on the microbiome 00:51:46 - What causes recurrent obesity 00:53:53 - Impact of caloric restriction 00:55:02 - Intestinal permeability (gut leakiness) 01:15:30 - Bacteriophage therapy and precision probiotics 01:30:20 - Bacterial role in TMAO risk 01:36:09 - Weight gain from smoking cessation 01:37:29 - Tips for diet personalization
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=elinav_interview
#microbiome #weightlossCan Psilocybin Treat Depression?FoundMyFitness2021-12-28 | 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=45m08s
What is the premium membership? 1. Members-only podcast episode shorts called "aliquots" 2. Regular question & answer sessions 3. Science Digests, a special emailed newsletter with news and research highlights 4. 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 HealthFoundMyFitness2021-12-07 | 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.
SUPPORT THE CHANNEL: Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=harris_interview
#omega3 #agingDr. Ashley Mason on Sauna Use for Depression, Conquering Insomnia, and Mindfully Breaking Bad HabitsFoundMyFitness2021-11-02 | 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.
NOW RECRUITING: Learn more about Dr. Mason's work and the upcoming study investigating the treatment of depression with a combination of whole-body hyperthermia and cognitive behavioral therapy. https://www.sealab.ucsf.edu/heatbed
SUPPORT THE CHANNEL: Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=mason_interview
This interview is not meant to act as a substitute for clinical diagnose or treatment of depression. If you’re dealing with depression, you’re not alone. If you need help, you can contact SAMHSA for information on mental health and treatment in your area at 1-877-SAMHSA7.Dr. Mark Mattson on the Benefits of Stress, Metabolic Switching, Fasting, and HormesisFoundMyFitness2021-10-07 | 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.
SUPPORT THE CHANNEL: Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=mattson_interview
This episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.orgCOVID-19 Vaccines and Ivermectin with MedCram and Dr. Roger SeheultFoundMyFitness2021-09-17 | 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.
Dr. Roger Seheult is, as you will find out in the conversation, a boots on the ground, critical care pulmonologist. For him, COVID-19 is not just theory. He sees real sick people and for that reason brings a very special context to this conversation. Furthermore, Dr. Seheult is also an academic and educator. He is an Associate Clinical Professor at the University of California, Riverside School of Medicine and an Assistant Clinical Professor at the School of Medicine and Allied Health at Loma Linda University. He is quadruple-board certified in Internal Medicine, Pulmonary Diseases, Critical Care Medicine and Sleep Medicine through the American Board of Internal Medicine.
Chapters 00:00:00 - Introduction 00:01:20 - Vaccination in the young and healthy 00:06:47 - Risk of myocarditis 00:10:40 - Long-haul covid in the young and healthy 00:19:58 - Spike protein cytotoxicity 00:28:38 - Biodistribution 00:35:39 - COVID-19 vaccine adverse events 01:01:17 - Antibody-dependent enhancement 01:09:16 - Do the COVID-19 vaccines damage human fertility? 01:14:13 - mRNA vaccines altering human DNA 01:22:32 - Current ivermectin evidence 01:42:02 - Delta-variant and breakthrough infections 01:56:04 - Viral evolution (virulence vs. immune escape) 02:05:07 - T-cell immunity vs. antibody immunity 02:08:34 - Were the vaccines rushed?
For healthcare practitioners, MedCram offers CME-credit eligible lectures from their website, which you can find at medcram.com
You can find this episode as an Apple Podcast and Spotify Podcast on the MedCram and FoundMyFitness podcast channels.
MedCram on Spotify: open.spotify.com/show/07037nFqu8eZTcCdJKAKOE?si=NPsrtIF6SmeB4ye3YW-hWA&dl_branch=1Omega-3 may reduce risk of premature deathFoundMyFitness2021-08-18 | 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.
00:00:00 - Introduction 00:00:25 - Omega-3 types 00:01:01 - Health effects 00:01:18 - Early heart research 00:01:47 - How to design better trials 00:02:09 - Mortality and aging 00:02:55 - SPMs and inflammation 00:05:00 - Profound reduction in triglycerides
This episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.org
#Eicosapentaenoic #Docosahexaenoic #Longevity
**CORRECTION AT 00:04:44:** Younger women (23-33y) Older women (51-68y)Dr. Satchin Panda on Circadian Insights into Exercise Timing, Melatonin Biology, and Peak CognitionFoundMyFitness2021-07-06 | 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 - Introduction 00:01:06 - Intro to circadian rhythms 00:08:05 - Light and sleep 00:16:15 - Melatonin for sleep 00:21:51 - Eating near bedtime 00:28:50 - Shiftwork and jet lag 00:40:45 - Afternoon napping 00:42:40 - Making lighting healthier 00:46:55 - Time-restricted eating 00:57:49 - Dr. Panda’s ongoing study 01:03:33 - Dr. Panda's personal lifestyle 01:11:56 - Exercise timing and caffeine
Become a FMF Premium Member to receive exclusive podcasts, emails, and more: foundmyfitness.com/crowdsponsorDr. Michael Snyder on Continuous Glucose Monitoring and Deep Profiling for Personalized MedicineFoundMyFitness2021-06-08 | 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
This episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.orgThe Hidden Connection Between Sleep and DementiaFoundMyFitness2021-04-21 | 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.
Learn more about Dr. Rhonda Patrick and FoundMyFitness and signing up for our newsletter at foundmyfitness.com
This episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.org
#Sleep #GlymphaticSystem #AmyloidBetaDr. Roger Seheult from MedCram on COVID-19 Vaccines, Vitamin D, and Heat HydrotherapyFoundMyFitness2021-03-03 | 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.
CHAPTERS: 00:00:00 - Intro 00:03:33 - Dr. Seheult 00:06:20 - MedCram & COVID-19 00:09:37 - Science during a pandemic 00:12:46 - Early vs late COVID illness. 00:18:13 - Ventilation decreases transmission 00:20:28 - Masks 00:21:32 - Vitamin D and COVID-19 00:47:06 - Vitamin D synthesis in skin 00:53:43 - Vitamin D dosage 01:06:15 - Healthy circadian rhythm 01:07:38 - Sleep improves immunity 01:19:18 - Heat therapy boosts interferon 01:31:58 - On-going research 01:43:27 - COVID-19 Vaccines 01:54:25 - Long-hauler syndrome
Watch this episode to learn... 00:06:04 - How to compensate, as a clinician, for a loss of the usual hierarchy of evidence available when treating a new disease. 00:09:13 - Crucial differences in treating early vs. late-stage COVID-19 illness. 00:18:49 - How vitamin D drives broad gene regulatory effects mediated by a specialized vitamin D receptor element. 00:19:51 - How RDAs for vitamin D may be too low due to being established solely on calcium homeostasis. 00:32:07 - How vitamin D's ACE2/renin-angiontensin-promoting effects may drive the beneficial effects of the vitamin in COVID-19. 01:04:05 - How sleep deprivation is implicated in profound and immediate impairment of viral immunity. 01:19:03 - How genetic and antibody-induced failures of the interferon system underpin severe cases of COVID-19 and why interferon is so vitally important for viral response. 01:31:00 - How a safe protocol for hot hydrotherapy that anyone can use may boost the interferon response crucial to the early phase of viral response. 01:43:27 - How the mRNA vaccines from Moderna and Pfizer, the AstraZeneca vaccine, and the more traditional vaccines differ. 01:54:25 - How COVID-19 long-hauler syndrome promotes long-term side effects, including myocarditis and psychosis.
This episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.orgDr. Steve Horvath on epigenetic aging to predict healthspan: the DNA PhenoAge and GrimAge clocksFoundMyFitness2020-12-22 | 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 – aging
SUPPORT THE CHANNEL: Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=horvath_interview
⏳ #aging #longevity #epigenetics 🧬Epigenetic Aging: How old is your DNA?FoundMyFitness2020-12-15 | 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!
Episode chapters: 00:00 - Biological vs chronological age 00:40 - Estimating biological age with epigenetics 01:17 - The Horvath clock 01:54 - The GrimAge clock 02:19 - Altering biological age
About FoundMyFitness: Rhonda Patrick has a Ph.D. in biomedical science from the University of Tennessee Health Science Center, and St. Jude Children’s Research Hospital. She also has a Bachelor’s of Science degree in biochemistry/chemistry from the University of California, San Diego. She has done extensive research on aging, cancer, and nutrition.
It is Dr. Patrick’s goal to challenge the status quo and encourage the wider public to think about health and longevity using a proactive, preventative approach.
Learn more about Dr. Rhonda Patrick and her mission for FoundMyFitness at www.foundmyfitness.com
This episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor. thefilmcollaborative.org
#Epigenetics #Longevity #DNAMethylationHow to Grow Broccoli SproutsFoundMyFitness2020-12-01 | 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/sprouting
For even more information about sulforaphane and sprouting, check out these FoundMyFitness resources...
Our recent Q&A episode featuring renowned guest, Dr. Jed Fahey, one of the world's leading experts on sulforaphane. youtube.com/watch?v=-PNGxNzogOY
Jed Fahey, ScD, on Isothiocyanates, the Nrf2 Pathway, Moringa, & Sulforaphane Supplementation youtube.com/watch?v=Q0lBVCpq8jc
Sulforaphane and Its Effects on Cancer, Mortality, Aging, Brain and Behavior, Heart Disease & More youtube.com/watch?v=zz4YVJ4aRfg
Supplies....
Amazon and other online retailers carry an abundance of sprouting supplies, like these easy-to-clean, rust-free jars used in the video amazon.com/dp/B07ZPF2XQV
(Disclaimer: FMF does not benefit from the sale of these jars.)Q&A with Dr. Jed Fahey on Sulforaphane, Moringa and Chemoprotection [An authoritative discussion!]FoundMyFitness2020-11-24 | 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/premium
Brands or products were mentioned in this episode: • Prostaphane • Crucera SGS (Thorne) • Oncoplex (Xymogen) • Avmacol • Vision Defense (Swanson) • MaxN-Fuze • MitoCORE (Ortho Molecular Products) • Kuli Kul Moringa Powder • Brassica Protection Products - brassica.com
[Disclosure: FoundMyFitness does not have financial interest in any of the aforementioned products or companies. Dr. Fahey plays a minor consulting role for Brassica Protection Products articulated at 00:03:20 and 01:22:58. Additionally, Dr. Fahey is an advisor for Kuli Kuli.]
Chapters: 00:00:00 - Introduction 00:04:36 - Minimum dose for health effects 00:09:21 - Variability of sulforaphane in foods 00:14:54 - Enhancing sulforaphane in foods 00:20:55 - Duration of effects 00:36:45 - Increased glutathione production 00:40:29 - Cancer effects 01:14:43 - Alternatives to sprouts 01:30:25 - Safety concerns
🥦 #Sulforaphane #moringa #glutathione 🧠Dr. Giselle Petzinger on Exercise for Parkinsons DiseaseFoundMyFitness2020-10-14 | 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.
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🧠 #Parkinsons #Neuroplasticity #Inflammation #BDNF #Exercise 🏃♀️The Biology of Breast MilkFoundMyFitness2020-08-25 | 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 production 5:50 - Human milk oligosaccharides in breast milk establish the infant gut microbiome 11:39 - Omega-3 fatty acids and other components in breast milk boost brain development 14:05 - Vitamins and minerals in breast milk 17:56 - Breast milk stem cells and multi-organ microchimerism 18:45 - Harmful substances transferred to infant via breast milk 23:54 - The effects of breastfeeding on the infant's immune system 27:08 - Effects on intelligence 30:27 - Breastfeeding as a benefit to maternal health
Chapters 00:00:00 - Introduction 00:03:01 - Breastmilk composition 00:05:50 - HMOs (human milk oligosaccharides) 00:10:33 - Fats 00:12:21 - Omega-3 fatty acids 00:14:05 - Vitamins and minerals 00:14:29 - Vitamin K 00:14:49 - Iron 00:15:34 - Vitamin D 00:15:59 - Smoking 00:17:20 - Probiotics 00:17:55 - Stem cells 00:18:45 - Toxins 00:19:22 - Drugs 00:19:59 - Alcohol 00:20:48 - Nicotine 00:22:10 - Caffeine 00:22:52 - Cannabis 00:23:54 - Immunity 00:26:07 - Gut health 00:27:07 - Intellect 00:29:01 - Cardiovascular health 00:30:28 - Cancer 00:30:50 - Postpartum weight loss 00:31:08 - How long to breastfeed? 00:32:22 - Overview
▶︎ 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 #HMOsGenetic Report Version 8 - Full Redesign (now with tags, categories, and search!)FoundMyFitness2020-06-23 | 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!
We've set aside a pretty substantial amount of the new content as a new free basic report oriented towards SNPs involved in viral immunity. foundmyfitnes.com/genetics/viral
(This is a great way to get a sampler.)COVID-19 Q&A #2 - Antibody-Dependent Enhancement, Cross-Immunity, Immunity Duration & MoreFoundMyFitness2020-06-10 | 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 damage
This episode mentions a number of genetic polymorphisms that affect viral entry into the host cell, viral replication, host immune response ranging from cytokine production to viral-induced inflammation, SNPs that affect vitamin D levels, and more. If you have used any consumer-based genetic testing services like 23andMe or Ancestry DNA we have a free viral report with these SNPs that you can check out. You can find that at foundmyfitness.com/genetics/viral.
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