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#109 How To Boost NAD Levels To Fight Inflammation, Improve Recovery, and Slow Aging | Dr. Charles Brenner
Many symptoms attributed to aging are also consistent with chronic inflammatory stress and impaired NAD metabolism. Dr. Charles Brenner explains the mechanisms, the human data, and what interventions actually move the needle. He also cuts through the crowded world of NAD boosters, including oral NAD pills, NMN, NR, and NAD IV drips, clarifying what actually raises NAD in humans and what emerging research suggests about NR for lowering inflammation and improving recovery.
Timestamps:
(00:00) Introduction
(05:36) Why disease states disrupt NAD levels
(10:20) How coronavirus infection impacts NAD levels
(13:34) Can diet and supplements artificially inflate NAD levels?
(15:27) Why blood NAD might not show the full picture
(16:59) How obesity and insulin resistance drain NAD resources
(19:40) Does poor sleep disrupt NAD levels?
(20:32) The anti-inflammatory effects of nicotinamide riboside (NR)
(25:17) Can a single lifestyle change restore NAD?
(28:01) Cognitive benefits of NAD precursors
(31:37) Should you measure your NAD levels?
(34:37) Does exercise boost NAD—and if so, which type?
(36:39) Can NAD precursors speed exercise recovery?
(39:14) Is acute sleep loss enough to lower NAD?
(40:46) Does NR supplementation during pregnancy benefit offspring?
(45:21) Safety of nicotinamide riboside during pregnancy
(47:27) Could NR supplementation support fertility?
(48:37) Shift work and jet lag—can NAD precursors help?
(51:19) Morning or night—when should you take NR?
(54:20) NAD supplements vs. precursors—what actually boosts NAD?
(58:07) NAD IV drips—real benefits or just hype?
(59:15) Oral vs. IV nicotinamide riboside—what's more effective?
(1:00:44) Do oral NAD supplements genuinely raise NAD levels?
(1:02:37) NMN vs. NR—does being 'one step closer' really matter?
(1:05:44) Does the gut microbiome influence NAD production?
(1:08:22) Could NR supplementation enhance immune function?
(1:11:41) Can NR supplementation improve peripheral artery disease?
(1:16:05) Can NR realistically reduce liver fat?
(1:21:12) Does NR supplementation give athletes a recovery edge?
(1:22:57) What's a safe dosage for nicotinamide riboside?
(1:25:00) Resveratrol and pterostilbene—beneficial pairing or pointless stack?
(1:26:35) NAD precursor supplements—why sourcing matters
(1:28:48) Do NAD precursors increase cancer risk?
(1:34:34) Is NR worth supplementing for healthy individuals?
(1:38:56) From enzyme nerd to NAD pioneer (Brenner's origin story)
(1:43:26) Simplifying NAD's role in energy and repair
One minute of vigorous exercise may be worth up to ten minutes of "moderate" cardio for extending lifespan and preventing chronic disease. In this Journal Club episode, Rhonda Patrick, PhD and endurance athlete Brady Holmer dissect a new Nature Communications study of more than 70,000 adults showing that vigorous intensity is roughly 4–10x more potent than moderate activity for reducing all-cause mortality, cardiovascular events, type 2 diabetes, and cancer outcomes—far beyond the long-standing 1:2 rule embedded in global exercise guidelines.
Timestamps:
(00:00) Introduction
(07:01) What exactly is the 1:2 rule for exercise intensity?
(08:18) Calorie burn vs. longevity—origins of the 1:2 rule
(11:15) What counts as 'vigorous' exercise, really?
(13:35) Where the exercise guidelines fall short
(14:19) Can your wearable predict disease risk years in advance?
(20:11) Is vigorous activity easier to achieve than people think?
(22:47) How researchers avoided the 'healthy user bias'
(23:59) Health equivalence ratio—a better way to measure exercise benefits?
(25:45) Is vigorous exercise truly 4–10x more effective?
(29:55) Can one vigorous minute match an hour of gentle walking?
For decades, exercise was considered an optional part of cancer care—something beneficial for general health but not essential. The evidence is now overwhelming: exercise is not just supportive—it's a therapeutic intervention that recalibrates tumor biology, enhances treatment tolerance, and improves survival outcomes.
With over 600 peer-reviewed studies, Dr. Kerry Courneya's work has fundamentally reshaped our understanding of how structured exercise—whether aerobic, resistance training, or high-intensity intervals—can mitigate treatment side effects, enhance immune function, and directly influence cancer progression.
Timestamps:
(00:00) Introduction
(04:31) Why exercise should be effortful
(05:17) How to meaningfully reduce risk of cancer
(09:06) What type of exercise is best?
(10:43) How exercise reduces risk—even for smokers and the obese
(13:32) Weekend-only exercise
(16:33) 150 vs. 300 minutes per week (more is better—up to a point)
(18:47) Why pre-diagnosis exercise matters
(21:53) Why resilience to cancer treatment starts with exercise
#006 Jim Kean Talks Biomarkers, Building a Spectator Sport
02 Jul 2015
00:32:51
Jim Kean
Jim Kean is the CEO of National Pro Grid League (NPGL) and founder of WellnessFX.
In this podcast Rhonda and Jim discuss the quantified self movement and the importance of measuring biomarkers more than once, the gut's role in cholesterol and serotonin in the gut versus in the brain, about the role of exercise in preventing neuroinflammation and the effects of overtraining on sex hormones.
We also chat a bit about the psychology of constructing a new, non-gender segregated, team spectator sport and bringing it to market, the factors that separate a professional spectator sport from any other form of entertainment: including patriotism, justice, and vicariousness, the mathematical nature of the sport and the floor coach's role in monitoring athletes before they start "redlining," how NPGL teams may find new ways to tune their gameplay and find an edge on the competition in the future by stepping up the use of more advanced athlete-level analytics.
In this episode, we discuss...
(00:00) Introduction
(01:11) Optimizing performance and health has become more accessible
(07:18) Frequent blood tests helped Jim find his optimal level of Vitamin D
(09:45) Jim's habits for optimizing insulin sensitivity and lean body mass
(11:06) Exercise reduces inflammation caused by kynurenine
(12:16) Exercise increases BCAA uptake by muscle, increasing serotonin in the brain
(13:33) Jim Kean introduces the book, Grain Brain
(14:32) Dysfunctional insulin receptors are found in Alzheimer's disease
(16:11) Endotoxin reacts with LDL cholesterol to form heart disease-promoting foam cells
(19:09) How you make a successful sport
(29:13) What is overtraining in cross-fit and what are the consequences?
Dr. Rhonda Patrick speaks with Dr. Bruce Ames, about a micronutrient- and fiber-dense nutrition bar (referred to as the CHORI bar) that was developed in the Ames laboratory.
The bar was formulated to be moderate in calories (107 kcal/≈25 g bar), but nutrient dense, with a polyphenolic-rich matrix of fruit, walnuts, and non-alkali-processed dark chocolate, supplemental vitamins, minerals, docosahexaenoic acid (DHA), a blend of insoluble and soluble fibers, protein, and glutamine. Most vitamins and minerals are present in amounts representing 10 to 50% of their corresponding recommended daily allowance (RDA) per bar; with the exceptions of vitamin D and vitamin C (both added above 50% RDA). The goal was not to meet the RDA in every case but to complement standard dietary intakes by consumption of 2 bars each day. People that ate the bar were told not to change their diets but just to eat the bars on top of their normal diet. Lean people that ate the CHORI bar twice a day were able to raise HDL, lower homocysteine, and raise glutathione in just two weeks. Overweight/obese people with low inflammation that ate the bar showed weight loss after 8 weeks, raised their HDL, lowered triglycerides and small LDL particles, and improved insulin sensitivity. Overweight/obese people that had high inflammation were able to lower their inflammation after 2 weeks of eating the bar and raise their HDL after 8 weeks.
#004 Bruce Ames on Triage Theory, Longevity Vitamins & Micronutrients
12 Feb 2015
00:43:17
Dr. Bruce Ames
In this podcast, Dr. Rhonda Patrick interviews her mentor, Dr. Bruce Ames, about his triage theory and other nutrition topics. Dr. Ames was the 23rd most-cited scientist between 1973 and 1984, which is evidence of his long and productive career investigating human health and disease. Dr. Ames continues his research expanding our knowledge of nutrients such as vitamin D and its role in Autism spectrum disorder.
In this episode, we discuss...
(00:00) Introduction
(04:18) Dr. Ames discovers vitamin deficiency-induced DNA damage
(10:35) Triage theory explains nutrient rationing
(14:37) Nutrient deficiencies cause insidious damage and accelerate aging
(25:25) Expanding the list of essential vitamins (e.g., lutein & zeaxanthin)
(31:05) A Western diet pattern is mostly empty calories
(36:46) Challenges running randomized double-blind clinical trials in nutrition
(38:12) Nutrition is not the focus of our current healthcare system
(42:15) Dr. Ames' philosophy about healthy and delicious foods
Join over 300,000 people and get the latest distilled information on triage theory, longevity & micronutrients straight to your inbox weekly: https://www.foundmyfitness.com/newsletter
#003 5 to 7x More Stem Cells from Placenta with Dr. Frans Kuypers
17 Dec 2014
01:01:46
In this interview, Dr. Rhonda Patrick talks to Dr. Frans Kuypers about his lab's discovery on how the human placenta is a rich source of pluripotent stem cells, and yet the placenta is thrown away after delivery.
In this episode, we discuss...
(00:00) Introduction
(04:39) The human placenta as a source of hematopoietic cells
(11:30) Pluripotent cells can differentiate into any cell in the human body
(13:03) Public banking of abundant pluripotent placental stem cells
(18:06) Therapeutic applications of stem cells
(22:56) Stem cells as part of a physician's toolkit
(28:56) Epigenetics of induced pluripotent stem cells
(34:49) Biogenerators could use young cells to produce growth factors and other chemicals
(38:36) Transferring blood from young mice into old mice regenerates tissues using GDF11
(43:32) Opportunities and challenges of banking stem cells
(52:49) Stem cells could eliminate deaths due to lack of bone marrow donors
(56:37) The way we fund research isn't optimal for society
#002 Dr. George Brooks on Lactate Shuttle Theory, Relevance for Traumatic Brain Injury, and More
02 Dec 2014
01:00:29
Dr. George A Brooks
Dr. George A Brooks, an expert in exercise physiology and lactate metabolism. Lactate, a once demonized molecule thought to form lactic acid and become a dead-end toxic metabolite, has been vindicated by the work of Dr. Brooks, his colleagues, and others.
In this episode, we discuss...
(00:00) Introduction
(01:40) Dr. Brooks' experience as an athlete inspired his research on lactate
(06:50) Lactate and its relationship to muscle fatigue is misunderstood
(09:10) Adaptations to exercise improve mitochondrial functioning and lactate metabolism
(14:14) How to use lactate threshold training to improve performance
(23:49) Lactate improves brain health and cognitive function
(26:45) Lactate improves outcomes of traumatic brain injury via metabolism
(30:00) Lactate spares glucose, increasing antioxidants such as glutathione
(42:50) Early lactate administration following a traumatic brain injury is necessary, but challenging
(48:20) Lactate from exercise improves Parkinson's disease
(55:00) Brain metabolism following traumatic brain injury
#001 Dr. Terry Wahls' Protocol That Reversed Multiple Sclerosis
22 Jul 2014
00:19:42
In this episode Dr. Rhonda Patrick interviews Dr. Terry Wahls about how she reversed her secondary-progressive multiple sclerosis with a micronutrient-dense diet and Paleo principles. She identified vitamins/minerals and other compounds present in vegetables/fruits that are essential for mitochondrial health, which is critical for brain function.
In this episode, we discuss...
(00:00) Introduction
(00:48) Dysfunctional mitochondria contribute to disease development
(04:03) Suboptimal magnesium status is common and possibly dangerous
(04:50) Green vegetable consumption is key to Dr. Walhs' wellness
(06:18) The Triage theory explains how low micronutrient intake increases aging-related diseases
(09:20) Fruits and vegetables are color-coded for the variety of micronutrients needed in our diet
(10:35) Sulfur, found in garlic, onions, and cruciferous vegetables, is needed for mitochondrial function
(16:55) Dr. Wahls' protocol of diet, supplements, and exercise improves fatigue in MS
Exercise is more than a tool for physical transformation—it's a cornerstone of longevity, metabolic resilience, and neurocognitive vitality. In this special episode, I'm joined by Brady Holmer, a distinguished exercise science communicator and lifelong endurance runner, as we deconstruct the latest evidence-based protocols for enhancing muscle strength and cardiovascular health. What's the optimal exercise protocol to reverse 20 years of heart aging? Is the standard 150 minutes per week truly enough to preserve a youthful heart, or do you need to exercise more frequently? What's the most time-efficient way to build strength and muscle? We cut through the noise to deliver actionable insights that will transform your approach to training.
This episode is accompanied by How to Train According to the Experts — a free, science-backed guide curating evidence-based strategies for optimizing aerobic fitness, strength, and metabolic health. Distilling protocols from leading researchers, it provides actionable frameworks for lifelong vitality. Download it now at howtotrainguide.com
Timestamps:
(00:00) Introduction
(03:35) Why your training goals matter
(06:23) Are 3 weeks of bed rest worse for fitness than 30 years of aging?
(08:24) How to measure cardiorespiratory fitness
(11:19) Why VO2 max is a marker of longevity
(14:23) The role of VO2 max in endurance training
(17:26) How to improve lactate clearance
(18:47) Why zone 2 training may not improve VO2 max
(22:42) How to measure training zones 1-5
(28:29) Smart watches vs. chest straps for heart rate
(31:43) Benefits of zone 2 training
(35:31) Can you combine HIIT and zone 2 in one workout?
(40:53) Adjusting the 80/20 rule for time efficiency
(45:13) Evidence-based HIIT protocols
(49:22) How variation in interval training boosts fitness adaptations
(51:07) Why the heart stiffens with age
(54:09) How much exercise do you need?
(1:00:31) Why exercise should be a daily priority
(1:02:16) The exercise protocol that reversed 20 years of heart aging
(1:07:24) Dr. Benjamin Levine's prescription for life
(1:10:11) Brady & Rhonda's exercise routines
(1:14:51) HIIT vs. zone 2 for mitochondrial health
(1:17:39) How exercise intensity impacts fat burning
(1:21:50) Does zone 2 make you a better "fat burner"?
(1:27:04) Why HIIT outshines zone 2 for glucose regulation
(1:31:00) The benefits of interval walking for glucose regulation
(1:32:24) Why training for brain health is all about intensity
(1:36:20) How short bursts of activity can extend your lifespan
(1:40:04) Why "exercise snacks" lower the barriers to fitness
(1:42:27) An alternative to caffeine for fighting midday slumps
(1:43:32) The benefits of timing "exercise snacks" around meals
(1:45:38) How muscle mass and strength decline with age
(1:48:19) The age-related loss of muscle power (powerpenia)
(1:50:04) General resistance training principles
(1:57:01) Why compound exercises are best for building strength
(2:00:05) Why rest intervals are crucial when strength training
(2:02:02) How lifting heavy improves mental resilience
(2:05:26) Should you train to failure?
(2:08:57) Why strength training isn't a replacement for cardio
(2:12:16) Training for muscle hypertrophy
(2:17:38) Training and diet strategies for body recomposition
(2:22:52) Time-efficient resistance training protocols
(2:27:38) Why the interference effect is a myth
(2:29:32) The minimum effective dose for strength and hypertrophy
(2:31:16) How sauna use improves cardiorespiratory fitness
Protein is far more than a building block for muscle—it's essential for metabolic health, insulin sensitivity, and preventing conditions like type 2 diabetes and sarcopenia. But how much do we truly need? And could too much protein, especially from meat, actually be harmful? This episode challenges the conventional RDA of 0.8 g/kg, presenting research that supports higher intakes of 1.2–2 g/kg for maintaining muscle, improving body composition, and promoting longevity. We also confront myths around protein timing and the so-called "anabolic window." Lastly, we address concerns about protein's links to cancer, heart disease, and kidney function, showing how exercise can redirect growth factors like IGF-1 to promote repair while mitigating risks.
Timestamps:
(00:00) Download my "How to Train" guide
(00:51) Introduction
(03:32) Why muscle matters
(05:57) Why do we lose muscle?
(07:31) How to negate anabolic resistance
(08:24) Why it's never too late to build muscle
(09:05) Requirements for overweight & obese individuals
(09:52) Exposing the flaws of the RDA
(11:12) Optimal intake when resistance training
(11:55) What to do when losing weight
(13:08) Does protein harm healthy kidneys?
(14:59) How important is distribution?
(17:11) Debunking the "anabolic window"
(18:48) Benefits of pre-sleep intake
(20:20) Timing & distribution takeaways
(21:01) What are the best sources?
(24:05) Animal vs. plant protein
(26:27) Protein supplements (whey, casein, & collagen)
(27:57) Does high intake accelerate aging?
(31:32) Why exercise changes the story
(34:02) What we can learn from athletes
(34:36) Does high intake accelerate atherosclerosis?
Exercise, meal timing, and sleep are three powerful tools for optimizing metabolic health, a key factor in healthy aging. Even slightly elevated blood glucose levels, but within the "normal" range, can contribute to brain atrophy in areas linked to aging and neurodegeneration. Long-term glucose elevations (high HbA1c) also promote harmful compounds that stiffen blood vessels, reduce heart flexibility, and raise cardiovascular risk. 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.
Timestamps:
(00:00) Introduction
(04:25) Why HIIT outshines zone 2 for improving metabolic health
(06:46) The signaling role of lactate production by muscle
(09:33) Optimal HIIT conditions for improving body composition
(10:36) How vigorous exercise repairs dysfunctional mitochondria
(14:27) HIIT vs. zone 2 for mitochondrial biogenesis
(16:09) Evidence-based HIIT protocols
(17:46) Why "exercise snacks" are a crucial pre- and post-mealtime activity
(19:50) The mortality benefits of short exercise bursts
(23:08) Why late-night eating is detrimental
(27:37) Can high glucose levels accelerate brain atrophy?
(28:30) How circadian misalignment affects postprandial glucose
(29:46) Metabolic health benefits of time-restricted eating
(32:24) Why early eating is better for metabolic health
(34:48) Why losing sleep for 3 nights mimics type 2 diabetes
(36:58) Why less than 7 hours of sleep increases type 2 diabetes risk
(37:44) Why chronically high blood glucose damages cardiovascular health
(39:39) What 4 hours of sleep for 4 nights does to insulin signaling
(40:44) Why short sleep facilitates obesity
(42:03) The checklist for good sleep hygiene
(45:37) Can 1 hour of extra sleep help you lose weight?
(46:47) Cognitive behavioral therapy for insomnia (CBT-I)
(48:22) How HIIT improves metabolic health when sleep-restricted
(50:55) Can HIIT ameliorate the mortality risk from poor sleep?
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.
* Some sources suggesting this figure may need to be revised downward as a result of some disagreement on the math used. However, in spite of this lack of consensus, the human and animal intake of microplastics is substantial and pervasive.
#094 Dr. Layne Norton on Building Muscle – Insights on Diet, Training, and Supplements
Dr. Layne Norton 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" central cause of chronic disease, why having a slow metabolism isn't a credible reason for being overweight (for most), and the sustaining power of good habits. We also get into controversies around the carnivore diet, diet sodas, artificial sweeteners, intermittent fasting, and much more.
Timestamps:
(00:00) Introduction
(04:48) Layne's coaching philosophy
(14:39) Why to start tracking calories (for at least 3 days)
(17:41) Why people lie to themselves about food intake
(23:06) The profound benefits of small exercise doses
(26:53) Why you should treat exercise like brushing your teeth
(30:11) Benefits of resistance training for older individuals
(33:51) Should you train to failure?
(47:07) Why hard training & consistency trump exercise selection
(56:46) Is lifting heavy necessary for building muscle?
(57:54) Barbell vs. hack squats for preventing falls
(1:00:10) Can lifting weights decrease low-back pain?
(1:01:43) Injury prevention when resistance training
(1:11:16) How exposure therapy can help you with injuries
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 with delightful detours into insightful discussion of un ique topics like the timing of cold-water immersion.
Timestamps:
(00:00) Introduction
(06:00) Why do we need protein?
(07:04) How the protein RDA (0.8 g/kg) was established
(11:34) Protein turnover in organs (brain, liver, etc.)
(14:54) How much protein do you really need?
(19:42) Recommended protein intake when dieting for weight loss
(20:59) How the body adapts to higher protein
(24:30) Anabolic resistance
(27:29) Protein requirements for overweight & obese individuals
(29:42) Gaining strength vs. muscle mass
(34:04) Optimal protein distribution
(37:49) 20g vs. 100g protein post-workout (Luc van Loon study)
(40:45) Can evening protein consumption stimulate muscle protein synthesis overnight?
(45:29) How does time-restricted feeding affect muscle protein synthesis?
(51:51) Protein before vs. after exercising
(53:41) How does spreading out protein intake affect hypertrophy?
(56:39) Protein shakes vs. animal protein
(59:42) Protein supplementation for weight loss & recomposition
(1:00:58) Casein vs. whey protein for stimulating muscle protein synthesis
(1:03:53) Factors that influence protein's anabolic potential
(1:04:58) Raw eggs vs. cooked — what's better for hypertrophy?
(1:08:51) Plant vs. animal protein
(1:11:52) Plant-based protein powder
(1:16:31) Whey protein isolate vs. concentrate
(1:17:20) How resistance training changes the leucine threshold
(1:20:31) Do high-protein diets cause atherosclerosis?
(1:28:29) How muscle adapts to repeated bouts of resistance training
(1:31:09) Optimal resistance training frequency
(1:33:06) Advice for elderly who want to start resistance training
(1:35:33) Hormonal changes & resistance training
(1:40:53) Does cold water immersion blunt muscle protein synthesis?
(1:50:03) Does collagen increase connective protein synthesis in muscle?
(1:57:45) Signaling roles of collagen peptides
(2:00:15) How hydrolyzed collagen powder affects pain perception
(2:01:37) Benefits of smaller peptides in hydrolyzed collagen
(2:03:41) Collagen's impact on skin health
(2:07:30) Amino acids from hydrolyzed collagen powder
In this special solo episode of FoundMyFitness, 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.
Dr. Andrew Huberman 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.
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.
Timestamps
(00:00) Introduction
(06:21) Bed rest vs. aging
(11:40) Does exercise protect against long COVID?
(17:14) How 12 weeks of bed rest affects heart size
(18:42) Why a brand-new rubber band mimics a lifetime of endurance training
(22:14) The exercise dose that preserves youthful cardiovascular structure
(24:22) The exercise regimen that reversed 20 years of heart aging
(28:05) What it takes to reverse vascular age by 15 years
(33:29) Benefits of starting an exercise regimen in your 70s
(39:17) Risks of high-intensity exercise
(42:42) Balancing high-intensity & moderate-intensity training
(47:39) Training for health vs. training for performance
(49:58) Make exercise a part of your personal hygiene
(51:01) Why does VO2 max correlate with longevity?
(58:29) The 2018 JAMA study on cardiorespiratory fitness & mortality
(1:04:06) How does change in fitness over time affect mortality?
(1:06:19) Why exercise non-responders should consider "increasing the dose"
(1:10:08) The 2 limiting factors for improving VO2 max in competitive athletes
(1:17:20) Heart adaptations in purely strength-trained vs. endurance athletes
(1:23:09) Why pure strength-trainers should incorporate endurance training
(1:26:53) How strength training affects blood pressure
(1:31:27) How exercise influences cardiac output in mitochondrial myopathy patients
(1:33:25) Does CrossFit count as endurance training?
(1:35:50) What's the best exercise for improving blood pressure?
(1:40:57) Lifestyle strategies for treating hypertension
(1:43:26) Why recovery is key to reaping the benefits of a training stimulus
(1:47:22) The best indicator of being overtrained
(1:54:46) Why HRV is a poor indicator of recovery
(2:00:02) Why do men tend to be faster runners than women?
(2:03:34) Can women achieve similar aerobic exercise benefits doing 2x less than men?
(2:05:06) Are there cardiovascular benefits of HRT in women?
(2:08:45) Exercise volume vs. coronary plaque calcification
(2:15:35) How exercise duration & intensity affect coronary calcium levels
(2:18:48) Why high exercise duration & intensity increases risk of Afib
(2:26:00) Why you shouldn't become an endurance athlete to "live longer"
Chronic insomnia and untreated sleep apnea profoundly accelerate cognitive decline, impair performance, and diminish resilience. In this episode, Dr. Michael Grandner outlines practical, scientifically validated interventions, including CBT-I and stimulus control strategies, to retrain your body for consistently restorative sleep. He provides critical insights into detecting hidden sleep apnea and explains how precise timing of morning light, caffeine, and supplements like melatonin can dramatically enhance sleep quality and daytime performance. Dr. Grandner also shares actionable tips for falling asleep faster, managing nighttime awakenings, and provides an honest look at the accuracy and pitfalls of sleep trackers.
Timestamps:
(00:00) Introduction
(04:45) Poor sleep vs. insomnia—how can you tell?
(07:11) Does stressing about sleep make insomnia worse?
(13:41) CBT-I's real target—wakefulness, not sleepiness
(16:11) Why your bed should be reserved strictly for sleep
I recently had the privilege of presenting at the CrossFit Health Summit, where I explored a constellation of factors contributing to longevity. In this context, I placed a special emphasis on the pivotal role of vigorous exercise throughout life.
Timestamps
(00:00) Introduction
(03:12) Why "below normal" cardio may be a great starting point
(05:07) The simple math of 45 days of life extension (per 1 mL/kg/min VO2max)
(06:12) Why poor cardiovascular fitness is nearly as bad as a chronic disease
(06:52) Why zone 2 training may not improve VO2 max
(08:08) Protocols for improving VO2 max quickly
(09:10) How to estimate VO2 max in 12 minutes;
(10:07) Reversing 20 years of heart aging
(12:41) Blood pressure benefits of vigorous exercise
(13:29) The BDNF brain benefits of high-intensity exercise
(14:05) The signaling role of lactate production by muscle
(16:13) How training effortfully improves focus & attention
If you've been following FoundMyFitness for a while, you may remember that we have our members-only podcast, The Aliquot. I want to share a preview of our newest Aliquotepisode, "The Science of Optimizing Sleep," available to everyone, not just our Premium Members.
Adequate, quality sleep is essential for the body's recovery and repair, promoting optimal physical and mental health. Getting a good night's sleep can be challenging, especially in our modern world, but we can take steps to overcome those challenges. In this Aliquot, we present a mashup of our best resources on sleep, featuring insights from Dr. Matthew Walker, Dr. Satchin Panda, and me. In this preview, we discuss:
(00:02:13) How exercise timing affects deep sleep
(00:08:03) Do saunas and hot baths increase sleep-enhancing hormones?
(00:12:33) Can learning and meditation boost deep sleep?
(00:14:10) Do scented oils, like lavender, impact sleep?
(00:14:47) The insulin-tryptophan-melatonin connection
(00:19:20) Why carb-heavy meals make us sleepy
In the full episode available only for Premium Members, we also discuss:
Can calming music, akin to lullabies, curb pre-sleep ruminations?
The effect of air quality on sleep
The effect of low-level noise on sleep fragmentation
Whether or not time in nature transforms sleep quality
Could melatonin supplementation increase REM sleep — at the cost of decrease deep sleep?
How my sauna and hot tub routine preps me for sleep
Is there evidence white noise helps sleep and can calming music curb pre-sleep ruminations?
The differential impact of morning vs. evening light in slow wave sleep
Can adjusting our body's thermal cues unlock deeper sleep? (increase deep sleep)
Improving sleep with science-backed heat therapy protocols and how my sauna and hot tub routine preps me for sleep
The four pillars of sleep
How much sleep is enough? (from newborns to older adults)
The surprising lifestyle factors that synergize to maintain glymphatic clearance in aging brains (sleep, exercise, and omega-3s)
Are modern lifestyles and "social jetlag" turning us into shift workers?
Building resilience against circadian disruptions
Five immediate steps to enhance sleep quality tonight
How long caffeine stays in the system
The effect of alcohol and marijuana on sleep, particularly REM sleep
#087 The Science of Magnesium and Its Role in Aging and Disease | Dr. Rhonda Patrick
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.
In this episode, I discuss:
(00:00) Introduction
(04:27) Why the effects of magnesium are far-reaching
(06:47) Why athletes need at least 10-20% more magnesium than the RDA
(10:54) Why magnesium deficiency & insufficiency are common
(12:19) How to determine if you're getting enough magnesium
(15:14) Magnesium supplements
(18:17) Is magnesium threonate better at crossing the blood-brain barrier?
(25:08) Why magnesium threonate shouldn't count toward your RDA goal
(26:04) What magnesium supplement do I take?
(26:36) The effect of stress on magnesium balance
(30:15) Why the energy demands of workouts affect magnesium balance
(32:56) Does magnesium supplementation improve sleep?
(34:04) Why trials in the field of nutrition are often misleading
(37:26) Does higher magnesium intake improve cognition?
(39:07) Does magnesium have a role in preventing Alzheimer's disease?
(42:09) The effect of creatine on the brain (and its relationship to magnesium)
(42:42) Why magnesium may prevent excitotoxicity in the brain
(43:32) Magnesium's potential for managing migraines
(46:41) The role of magnesium in aging
(47:39) Why magnesium deficiency impairs DNA repair
(49:13) Magnesium's role in cancer prevention
(51:14) Why magnesium is intertwined in genomic stability
(54:04) Why we shouldn't disregard observational data in nutrition
(54:52) How magnesium intake affects mortality risk and cancer
(57:49) Magnesium in osteoporosis prevention
(59:21) Why magnesium intake in early life affects bone accretion
(1:01:06) The effect of magnesium on vitamin D metabolism
(1:06:36) Does magnesium treat high blood pressure?
(1:10:12) Does magnesium help manage muscle cramps?
(1:12:41) Is transdermal absorption of magnesium effective?
In today's episode, I'm bringing you along to the American Academy of Anti-Aging Medicine's Longevityfest Conference, where I had the honor of presenting a keynote last December. We'll explore some foundational yet effective tactics to enhance longevity and prevent diseases. Additionally, we'll delve into more intensive lifestyle modifications that, despite their demands, offer significant longevity benefits.
In this episode, I discuss:
(00:00) Introduction
(04:48) The importance of vitamin D
(09:08) How vitamin D deficiency affects all-cause mortality risk
(12:34) Optimal vitamin D levels & supplementation
(14:20) Why magnesium deficiency impairs DNA damage repair
(18:00) Dangers of inadequate omega-3 intake
(20:17) The correct omega-3 index level
(24:42) How to correct vitamin D, omega-3, & magnesium inadequacies
(26:27) Vigorous exercise is the best longevity drug
(28:00) How increasing VO2 max affects life expectancy
(32:46) Protocols for increasing VO2 max
(35:37) How to measure VO2 max
(36:44) What it takes to reverse 20 years of heart aging
(39:41) Blood pressure benefits of vigorous exercise
(40:58) The BDNF brain benefits of vigorous exercise
(44:08) How vigorous intensity exercise improves focus & attention
Peter Attia, MD is a highly respected expert in preventive medicine, focused on the crucial subject of longevity and cardiovascular health. He's also the author of the NY Times best selling book Outlive - which I highly recommend if you have not read it already. Peter's philosophy transcends the conventional goal of merely extending lifespan; it's about enriching the quality of every year, ensuring that each stage of life is lived with optimal health and vitality.
In this episode, we discuss:
(00:00) Introduction
(07:36) Defining cardiovascular disease
(09:43) Coronary plaque and fatality risk
(13:34) How ApoB predicts heart disease
(21:34) Factors elevating ApoB
(27:23) Does high ApoB cause cardiovascular disease
(37:01) ApoB thresholds for ASCVD prevention
(40:27) Dietary factors raising ApoB
(49:33) Genetics of ApoB and LDL
(53:24) Does low LDL increase cancer?
(56:19) Cholesterol-lowering drugs
(59:59) Statins, uses, and side effects
(1:03:12) Are statins toxic to mitochondria?
(1:09:56) Ubiquinol for statin-induced muscle soreness
(1:11:09) How to train in zone 2
(1:17:09) Statins and neurodegenerative disease risk
(1:21:54) Cholesterol synthesis in the brain (desmosterol role)
(1:25:58) Statin alternatives
(1:36:49) Berberine for CVD Risk Reduction?
(1:39:36) Muscle as a glucose sink
(1:51:38) Hemoglobin A1C Levels and Mortality Data
(1:55:35) 80/20 Zone 2/VO2 Max Training Protocol
(2:02:12) Insights from VO2 max testing data
(2:12:17) How obesity increases cancer risk
(2:15:03) Cancer screening
(2:40:32) Menopause – hormonal shifts and health effects
(2:45:13) Hormone replacement therapy (HRT)
(2:58:57) Perimenopause diagnosis with hormone levels
(3:02:04) HRT's impact on dementia, cancer, and heart disease risk
(3:07:42) Vitamin D
(3:16:24) Testosterone replacement for women's sexual function
(3:18:47) HRT safety 10 years post-menopause
(3:23:05) Testosterone & TRT
(3:32:33) Blood pressure
(3:45:30) Peter's longevity optimization routines
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#084 The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick
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.
In this episode, I discuss:
(00:00) Introduction
(04:34) What differentiates "vigorous" from "zone 2" training
(08:34) Ties between VO2 max & life expectancy
(11:55) Why zone 2 training doesn't guarantee VO2 max improvements
(14:17) How to balance zone 2 training & vigorous-intensity workouts
(16:17) Why the Norwegian 4x4 protocol may improve your VO2 max
(19:35) Evidence-based methods to estimate VO2 max outside a lab.
(22:33) What it takes to reverse 20 years of heart aging: a two-year protocol
(28:24) HIIT and type 2 diabetes – how vigorous exercise can reduce risk.
(29:38) The mitochondria argument: HIIT vs. Zone 2 – which intensity is better?
(32:09) Rethinking the 80-20 rule for everyday exercisers (less zone 2, more effort)
(35:18) The role of high-intensity workouts in enhancing mitophagy
(38:03) Why lactate accumulation from higher training intensity benefits the brain
(40:28) Why the "glucose sparing" effect of lactate benefits brain injury and aging
(43:26) The unique BDNF benefits of high-intensity exercise: the lactate advantage
(44:42) The angiogenic effects of VEGF on the blood-brain barrier (in response to lactate)
(46:58) The greater the exercise intensity, the greater the myokine release
(49:48) How physical activity affects death risk in breast & colorectal cancer survivors
(50:56) How vigorous aerobic exercise kills circulating tumor cells
(52:36) Why exercise reduces depression and neurotoxicity (kynurenine mechanism)
(54:13) The surprising power of "exercise snacks" against mortality
(1:01:36) Download "The Cognitive Enhancement Blueprint" at bdnfprotocols.com
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#083 How Vitamin D, Omega-3s, & Exercise May Increase Longevity | Dr. Rhonda Patrick
10 Nov 2023
01:00:34
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.
In this episode, I discuss:
(00:00) Introduction
(01:04) Vitamin D deficiency — risks, why it's so common, & correcting with supplementation
(08:20) Magnesium's critical role in DNA repair & synthesis
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#082 The Science of Vigorous Exercise — Should We Train Hard or Train Long? | Martin Gibala, Ph.D.
19 Sep 2023
02:51:34
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."
In this episode, we discuss:
(00:00) Introduction
(11:00) What is high-intensity training?
(11:53) Zone 2 vs. HIIT for VO2 max — which is better?
(13:22) The vital role of vigorous exercise
(14:40) Why VO2 max matters for longevity
(17:45) Why athletes vs. exercisers benefit from different intensity distributions
(22:09) Measuring maximum heart rate and VO2 max
(30:31) How the heart adapts to HIIT to increase VO2 max
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#081 The Anabolic Potential of Omega-3 Fatty Acids | Chris McGlory, PhD
03 Jul 2023
01:36:34
Dr. Chris McGlory is an assistant professor at Queen's University in Kingston, Ontario, Canada. Known for his work in the field of muscle physiology and aging, Dr. McGlory's research focuses on elucidating the molecular mechanisms underlying muscle protein synthesis and degradation, with a particular emphasis on the roles that omega-3 fatty acids play in maintaining muscle health in older adults.
In this episode, we discuss:
(00:00) Introduction
(05:50) Start of interview
(13:03) Why atrophy is worse for the old than the young
(15:23) Can dietary protein prevent atrophy?
(17:35) Why reduced movement can insidiously mimic short-term immobilization
(22:51) The disability threshold — when atrophy may actually be deadly
(24:58) Does high-dose omega-3 hold the key to fighting atrophy? (5g/day)
(28:35) Does omega-3 help muscle respond more optimally to low protein?
(41:37) Why omega-3 must be preloaded for 4 to 6 weeks
(44:20) Why omega-3 trials have conflicting results
(50:16) Does omega-3 enhance strength?
(52:42) Sex differences in gaining mass and strength
(54:46) Improvements in gait speed and balance (muscle performance / physical performance battery)
(55:49) How to act on mixed evidence — and should we?
(58:17) Why omega-3 may reduce frailty in old age
(1:01:59) Why the anabolic mechanisms are counterintuitive (going beyond the canonical anti-inflammatory role of omega-3)
(1:07:42) Do omega-3s boost tired, dysfunctional mitochondria?
(1:15:16) Why we need an "omega-3 index" for muscle
(1:18:52) Why the inflammation from cancer wastes muscle
(1:20:38) Does omega-3 reduce atrophy from cancer cachexia?
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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.
In this episode, I discuss:
(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)
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When testosterone runs low, libido isn't the only casualty—muscle mass drops, fat accumulates, insulin resistance rises, and motivation declines. In this episode, Derek from More Plates More Dates highlights common pitfalls that suppress testosterone and evaluates popular testosterone-boosting supplements like Tongkat Ali, boron, and ashwagandha, clarifying what's evidence-based versus overhyped. He also details practical strategies for testosterone replacement therapy (TRT), covering optimal delivery methods, benefits, risks, fertility implications, and key biomarkers to monitor.
Timestamps:
(00:00) Introduction
(04:50) Why is testosterone essential for men?
(07:11) The role of testosterone in women's health
(08:53) Does higher testosterone shorten lifespan?
(12:12) What the castrati reveal about testosterone and longevity
(15:07) Free vs. total testosterone—what's the difference?
(18:42) Best practices for measuring and interpreting testosterone levels
(21:29) Reference ranges or symptoms—which matters more?
(24:50) When is high testosterone a red flag?
(26:32) What LH and FSH reveal about testosterone production
(31:11) Could high SHBG levels be limiting your testosterone?
(35:02) Why SHBG increases with age—and how diet and lifestyle accelerate it
(39:45) Key symptoms of low testosterone in men
(42:46) Is alcohol sabotaging your testosterone levels?
(45:39) Why low-fat and low-carb diets might lower testosterone
(46:18) Common micronutrient mistakes hurting hormone levels
(48:12) How excess body fat impacts testosterone
(51:39) When endurance training goes too far
(56:02) Are endocrine disruptors truly harming male hormones?
(58:42) Debunking myths about declining testosterone in men
(1:01:32) Why dietary fat is essential for hormone health
(1:03:55) Is a ketogenic diet bad for testosterone?
(1:05:10) Which type of exercise boosts testosterone most?
(1:07:16) Do vitamin D, zinc, and magnesium actually help?
(1:11:36) Does boron significantly raise free testosterone?
(1:12:45) Ashwagandha's true potential for testosterone enhancement
(1:17:00) Is Tongkat Ali the best herbal testosterone booster?
(1:20:51) Tongkat Ali or boron—which is superior?
(1:22:20) Shilajit, Tribulus, Fenugreek—do they actually work?
(1:23:33) The four best supplements to raise testosterone levels
(1:25:17) Dutch test vs. blood test—which is better for cortisol?
(1:26:32) When should you consider testosterone replacement therapy (TRT)?
(1:34:23) What realistic benefits can TRT provide?
(1:37:34) Does TRT raise heart disease and erythrocytosis risk?
(1:47:23) Creams vs. injections
(1:48:47) Does TRT increase prostate cancer risk?
(1:51:01) Hair loss, acne, sleep apnea—what are TRT's real side effects?
(1:53:41) The rollercoaster effect of testosterone injections
(1:56:15) Could low testosterone be riskier than TRT?
(1:59:38) Choosing the right TRT delivery method
(2:06:16) Do smaller, more frequent injections reduce risks?
(2:08:12) Can you maintain fertility while on TRT?
(2:16:12) Why TRT quickly shrinks testicles
(2:17:40) Key biomarkers you must track on TRT
(2:26:57) Testosterone therapy for women—symptoms, ranges, and risks
(2:36:49) Can DHEA supplements safely raise testosterone in women?
(2:39:47) What actually causes hair loss?
(2:46:00) Does your maternal grandfather determine your hairline?
(2:46:48) Why stopping hair loss means accepting risks
(2:55:54) How effective are ketoconazole, minoxidil, and microneedling?
(2:58:55) Topical vs. oral minoxidil—how do side effects compare?
(3:02:00) Is microneedling effective without minoxidil?
(3:04:51) Do finasteride and dutasteride alter brain chemistry?
(3:06:03) Finasteride and the nocebo effect—are side effects imagined?
(3:07:37) Does minoxidil delay baldness or just mask it?
#079 Blood-Brain Barrier Dysfunction in Alzheimer's Disease and Dementia | Axel Montagne, Ph.D.
28 Feb 2023
01:48:46
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.
In this episode, we discuss:
(00:00) Introduction to Dr. Axel Montagne
(11:44) What dementias have in common
(12:42) The importance of preserving small blood vessels (in the brain)
(13:38) Changes in the blood-brain barrier in aging that cause "leaking"
(15:11) Predicting cognitive decline early with biomarkers – an opportunity for intervention?
(16:32) Why targeting amyloid isn't enough
(18:54) The impact of the APOE4 genotype on brain vasculature
(24:19) The cause of white matter damage in the brain
(33:47) Why the loss of omega-3 transport affects pericytes
(35:25) The role of exercise in prevention of blood-brain barrier dysfunction
(35:45) Why high heart rates during exercise preserve brain function
(36:49) The role of exercise in preserving vision health
(40:17) Why leaky vessels damage myelin and the brain
(45:31) Can you have more than one type of dementia?
(47:54) Does the breakdown of the blood-brain barrier cause "type 3 diabetes"?
(54:03) Why omega-3 may prevent detachment of pericytes
(1:14:35) Why a hepatitis drug restored cognition in APOE4 mice
(1:19:39) Why blood-brain barrier disruption results in the accumulation of amyloid-beta
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#078 Resistance training for time efficiency, body composition, and maximum hypertrophy | Brad Schoenfeld, Ph.D.
06 Dec 2022
02:04:36
Dr. Brad 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.
In this episode, we discuss:
(00:00) Introduction to Dr. Brad Schoenfeld
(05:26) Why should we lift weights?
(06:56) Why building bone matters
(11:33) How to lift in old age
(13:45) Why to lift while young (especially women)
(16:21) Should children lift weights?
(17:05) Does lifting stunt growth?
(19:48) How to change body composition
(27:22) Protein requirements
(29:19) How to calculate protein needs
(36:54) Protein per meal - what's the right amount?
(38:18) Does time-restricted eating undermine hypertrophy?
(43:19) Anabolic window: myths vs. reality
(46:15) Total daily protein intake
(54:49) Why aging affects muscle power (loss of type II fibers)
(57:52) Power training vs. strength
(59:20) Benefits of explosive power training (fall prevention)
(1:03:18) How to power train with plyometrics
(1:03:58) Training to failure (is it important?)
(1:09:59) Rest in between sets (is it needed?)
(1:11:12) Number of sets per week
(1:22:31) Tips for recovery
(1:33:41) Should you get sore from exercise?
(1:36:47) What can you do for soreness? (without blunting hypertrophy)
(1:40:16) Does aerobic exercise undermine resistance training?
(1:44:46) Resistance training for endurance athletes
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#077 Rewriting genomes to eradicate disease and aging | Dr. George Church
24 Aug 2022
02:08:20
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.
In this episode, we discuss:
(00:00) Introduction to Dr. George Church
(07:13) History of the Human Genome Project
(15:20) Manufacturing cell phones (with biology)
(17:34) Genome Project-Write
(20:03) Writing a human Y chromosome (from scratch)
(20:48) What if you could eliminate viral disease?
(22:51) De-extinction and reinstating lost traits and genes
(27:06) The Vertebrate Genomes Project
(29:47) AlphaFold and other AI tools
(41:27) CRISPR vs. Base Editing (emerging tools of genetic engineering)
(49:40) Why multiplex editing will change the world
(52:18) Molecular flight recorder
(53:31) Preventing viral spillover and enhancing livestock
(57:40) PCSK9 gene therapy for cholesterol
(1:00:30) Is aging an evolved program?
(1:05:21) Treating aging with a combination gene treatment
(1:09:04) Does animal research help us understand human aging?
(1:11:40) Human organoids as a model and therapeutic
(1:13:34) Could engineered transplant organs become better than the originals?
(1:16:17) Embryo editing controversy
(1:28:41) Gene editing for space travel
(1:30:40) Can synthetic biology alleviate poverty?
(1:34:07) Is in vitro fertilization and embryo selection practically similar to editing?
(1:39:12) The occasional cost of brilliance
(1:45:45) Eradicating disease with Gene Drive
(1:48:55) Technologies to solve Lyme disease
(1:51:57) Dr. Church's experience with narcolepsy as a bridge to creative insights
Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more: https://www.foundmyfitness.com/premium
#076 Building Muscle with Resistance Exercise and Reassessing Protein Intake | Stuart Phillips, PhD
29 Jun 2022
01:56:24
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.
In this episode, we discuss:
(00:00) Introduction to Dr. Stuart Phillips
(07:16) Why muscle is important for longevity
(14:34) Is the importance of muscle mass (per se) overstated?
(16:48) Is the RDA on protein too low?
(19:03) Minimum vs. optimal protein intake (for athletes)
(19:29) Why older adults need more protein
(24:52) Caloric restriction vs. higher protein for aging
(28:04) What is a catabolic crisis?
(29:40) Effects of space flight on muscle
(36:16) Practical tips for protein intake
(39:34) Protein timing and the anabolic window
(41:27) Most important factors for hypertrophy
(43:57) Should we supplement leucine?
(45:46) Does plant protein support hypertrophy?
(56:30) Causes of anabolic resistance
(58:22) What types of exercise and how much?
(01:06:56) Protein and rest as tools for recovery
(01:08:14) Mechanisms of muscle protein synthesis and breakdown
(01:08:31) Does rapamycin inhibit hypertrophy?
(01:13:07) What is Dr. Phillips doing to age well?
(01:15:25) Hormonal responses to exercise
(01:17:09) Sex differences in hypertrophy
(01:19:38) Effect of menopause on muscle
(01:20:03) Do testosterone boosters work?
(01:21:56) Does growth hormone improve muscle?
(01:26:30) Androgen replacement therapy (benefits vs. drawbacks)
#075 Intestinal Permeability: the Bacterial link to Aging, Brain Barrier Dysfunction & Metabolic Disorder
31 May 2022
00:58:06
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 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.
In this episode, we discuss:
(00:00) Introduction
(08:12) Atherosclerosis
(13:49) Brain
(16:07) Circulating LPS and behavior
(19:05) Toll-like receptors and inflammation
(24:00) Factors that affect intestinal permeability
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 the FoundMyFitness platform.
#074 Dr. Dominic D'Agostino on Developing a Well-Designed Ketogenic Diet and Harnessing Its Benefits
28 Apr 2022
02:48:07
Dr. Dominic ("Dom") D'Agostino is an expert on a wide range of topics related to metabolic health, ketosis, and ketogenic diets. As one of the world's foremost experts on the ketogenic diet, Dom has personally practiced some variation of ketogenic diet for over a decade, bringing a substantial amount of practical experience along with his anecdotes from human and animal research.
In this episode, we discuss:
(00:00) Introduction to Dr. Dominic D'Agostino
(04:59) What is "keto" (and what it is not)
(08:42) Types of ketogenic diets
(15:27) Lifestyle Ketogenic Diet
(26:36) Biomarkers and hyperlipidemia
(29:41) Micronutrients and Supplementation
(33:40) Exogenous Ketones
(55:48) Optimal blood concentration of ketones (Dom's pick)
(01:13:31) Exercise performance and anti-catabolic effects
#073 Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram
13 Apr 2022
01:26:11
This episode features a discussion with MedCram co-founder Kyle Allred on the effects of sauna. I had the pleasure of being interviewed by Kyle on all things sauna science and we're posting that discussion for you here. As an exercise mimetic, sauna use has anti-inflammatory, mood-elevating, and detoxifying properties that research increasingly shows may deliver cardiovascular and brain benefits.
The science of sauna use has been a research interest of mine for many years and this discussion is by far one of the most well-rounded discussions I've had on the subject. Thanks to Kyle and MedCram for having me for his interview.
In this episode, we'll discuss:
(00:00) Introduction
(02:46) Summary of sauna benefits
(10:47) Heat as an aerobic exercise mimetic
(14:45) Effects of heat acclimation on endurance
(17:37) Why heat shock proteins may protect against dementia
(23:20) The stress-relieving effects of sauna use (personal anecdote)
(27:43) Investigating sauna for depression
(30:32) Brain-derived neurotrophic factor (BDNF) and endorphins response
(34:51) Cellular repair mechanisms elicited by sauna use
(40:05) Prevention of muscle atrophy
(42:45) Detoxification of heavy metals
(44:50) Heart rate variability, a measure of stress resilience
(46:40) The synergy of sauna use and exercise
(52:13) Cross-cultural and historical prevalence of heat therapy
(56:12) Infrared sauna vs. traditional saunas
(58:31) Rhonda's personal sauna protocol: duration, temperature, humidity, and frequency
(01:03:22) How jacuzzi, hot baths, and hot showers compare to sauna use
(01:06:19) Hydration, cold therapy, and sauna safety
(01:11:18) Who should not use saunas?
(01:15:21) Does sauna use increase blood sugar levels?
(01:17:16) Limitations of current sauna research and hopes for future research
MedCram is a YouTube channel created by Kyle Allred, PA-C and Roger Sehuelt, MD, master educators of health and medical science. Their videos cover important topics such as immunity, metabolism, and vitamin D in an authoritative, but approachable way. Visit the MedCram YouTube channel for more efficient, engaging, fun, and lasting way to learn and review medical topics.
#072 Morgan Levine, PhD, on PhenoAge and the Epigenetics of Age Acceleration — can we change the pace?
12 Apr 2022
01:29:17
Morgan Levine, Ph.D., developed the phenotypic aging clock called PhenoAge and is a Founding Principal Investigator at Altos Labs, a biotech company that seeks to understand the mechanisms that drive the aging process and age-related diseases with the hope of identifying possible interventions. Additionally, Dr. Levine is an assistant professor of pathology at the Yale University School of Medicine, where her research focuses on the science of biological aging.
Dr. Levine completed a postdoctoral fellowship with previous guest Dr. Steve Horvath, a pioneer in the field of epigenetic clocks.
In this episode, Dr. Levine and I discuss:
(00:00) Introduction to Dr. Morgan Levine
(01:19) What is aging and why does it matter to scientists?
(04:45) Hallmarks of aging
(08:59) The advantage of epigenetic clocks in research
(19:05) Epigenetic age acceleration
(36:40) Are epigenetic changes in aging a cause or consequence?
(42:15) Reversing epigenetic age with interrupted reprogramming techniques
(49:27) Therapeutic plasma exchange in aging and pro-aging factors in blood
(56:01) Lifestyle factors that accelerate epigenetic age
(01:03:23) Reliability of consumer epigenetic aging tests
(01:06:12) Construct validity of epigenetic clocks
(01:12:06) Thoughts on most exciting research in aging field
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#071 Peter Diamandis, MD, and Tony Robbins on strategies that promote longevity now – and in the very near future
09 Mar 2022
01:37:59
Dr. Peter Diamandis is a serial entrepreneur and founder of XPRIZE, a non-profit organization that designs and conducts global competitions that incentivize the development of technological breakthroughs that propel humanity toward a better future. Tony Robbins is an entrepreneur, bestselling author, philanthropist, and business strategist. He provides business and life coaching to millions of people worldwide through his audio programs, educational videos, and live seminars. Diamandis and Robbins are a dynamic duo, having paired up with co-author Dr. Robert Hariri to write Life Force, a best-selling book that describes breakthroughs in precision medicine and health technologies that can help people live longer, healthier, more fulfilling lives – in the very near future. In this episode, Tony Robbins, Peter Diamandis and I discuss…
(00:00) Introduction
(07:09) How Tony Robbins and Peter Diamandis met
(18:08) Tony and Peter discuss their lifestyle habits
(29:32) GRAIL cancer screening blood test
(30:16) Cleerly AI-driven coronary CT scan
(36:13) The role of DNA damage in aging
(37:25) Epigenetics, NAD+, and sirtuins
(44:33) Interrupted cellular reprogramming
(52:15) Longevity escape velocity
(57:50) What do we do after longevity is "solved?"
(01:04:19) Space travel, gene therapy, and organogenesis
(01:21:48) Promises and challenges of future technologies
(01:26:10) How mRNA vaccine technology may impact aging
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#070 Dr. Eran Elinav on Microbiome Insights into Personalized Response to Diet, Obesity, and Leaky Gut
08 Feb 2022
01:56:44
Eran Elinav, MD, PhD, is a professor of immunology and principal investigator at the Weizmann Institute of Science in Tel Aviv, Israel, where he co-directs the Personalized Nutrition Project. Dr. Elinav is also a principal investigator at the German Cancer Research Center in Heidelberg, Germany. His research focuses on understanding the complex interactions between humans and the bacteria that reside in their gut and how these interactions shape human health and disease.
In this episode, Dr. Elinav and I discuss...
(00:00) Introduction to Dr. Eran Elinav
(06:38) Circadian rhythm of the microbiome
(17:17) Lessons from Hunter-gatherers
(24:44) Nurturing the microbiome in children
(35:16) Triglycerides and cholesterol
(38:58) Saturated fat
(40:25) Effect of artificial sweeteners on the microbiome
(56:10) What causes recurrent obesity
(58:17) Impact of caloric restriction
(59:26) Intestinal permeability (gut leakiness)
(01:19:54) Bacteriophage therapy and precision probiotics
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#105 Exogenous ketones, my coffee protocol, and supplements for blood sugar regulation (Premium Member Q&A July 2025)
In this special episode, you'll get an exclusive 30-minute preview of my latest Ask Me Anything (AMA) session, normally reserved for FoundMyFitness Premium Members. Each month, Premium Members join me live to receive direct answers to their most pressing questions on nutrition, supplements, longevity, sleep, fitness—no topic is off-limits. In today's sneak peek, you'll hear why I've started taking exogenous ketones, details about my personal coffee routine (from bean choices to brewing methods), optimal supplement dosages (including ubiquinol, berberine, and vitamin K2), and whether some popular greens powders might pose risks due to heavy metals.
Learn more here about becoming a FoundMyFitness Premium Member for as little as $15 per month. After signing up, you'll also unlock the full 90-minute session, along with more than 100 hours of additional AMA content. Your membership directly supports our mission to deliver trustworthy, unbiased, science-backed health information that's entirely ad-free and free from commercial bias. Every Premium Member helps us stay focused solely on providing you with the highest-quality insights grounded in rigorous science.
Timestamps:
(00:00) Introduction
(02:44) Why I started taking exogenous ketones
(04:02) What ketone supplement brand am I using?
(07:16) Can ketones help reduce performance anxiety?
(08:50) My daily coffee routine (beans, brewing, and tips)
(11:31) Should you worry about diterpenes in coffee?
(12:56) Which coffee bean brand do I trust most?
(14:04) Does coffee cause dehydration or block mineral absorption?
(15:46) Is drinking coffee on an empty stomach harmful?
(16:01) Does dairy reduce coffee's polyphenol benefits?
(17:53) Should slow caffeine metabolizers avoid coffee?
(18:52) Can coffee's vasoconstriction affect brain blood flow?
(19:18) Do coffee pods release harmful microplastics?
(20:09) The ketone meter I've relied on for 10 years
(20:35) Does quitting caffeine lower resting heart rate?
(20:41) What's the best plastic-free coffee maker?
(21:13) Ideal dosing for ubiquinol, berberine, and alpha-lipoic acid
(22:43) Which supplements best support fertility and egg quality?
(23:49) Why (and how much) myo-inositol did I take?
(24:08) Am I still taking benfotiamine, collagen, lutein, and zeaxanthin?
(24:34) Creatine vs. methylated B vitamins for homocysteine control
(25:56) Which vitamin K2 supplement (and dosage) do I use?
(26:17) Are greens powders (like moringa) high in heavy metals?
(27:16) Which choline supplement won't raise TMAO?
(30:31) Which Thorne supplements do I personally use?
(30:44) How much CoQ10 is needed if you're not targeting fertility?
#069 COVID Vaccine Myths, Questions, and Rumors with Rhonda Patrick and Roger Seheult
17 Sep 2021
02:30:21
In this nearly 2.5-hour episode, Dr. Rhonda Patrick and Dr. Roger Seheult and Kyle Allred of MedCram make a thoughtful, merit-based, and truly comprehensive discussion of COVID-19 vaccination.
In addition to being a co-founder of MedCram Medical Lectures, Dr. Roger Seheult is, as you will find out in the conversation, a boots on the ground, critical care pulmonologist.
For Dr. Seheult, COVID-19 is not just theory. He sees real sick people and for that reason brings a very special context to this conversation. Furthermore, Dr. Seheult is also an academic and educator. He is an Associate Clinical Professor at the University of California, Riverside School of Medicine and an Assistant Clinical Professor at the School of Medicine and Allied Health at Loma Linda University. He is quadruple-board certified in Internal Medicine, Pulmonary Diseases, Critical Care Medicine and Sleep Medicine through the American Board of Internal Medicine.
In this episode, we discuss:
(00:00) Introduction
(06:58) Vaccination in the young and healthy
(12:25) Risk of myocarditis from COVID-19 is greater than for vaccination
(16:18) Long-haul COVID is often preceded by mild infection
(25:36) The spike protein generated from vaccination is not the same as the viral one
(34:16) Biodistribution of vaccine particles
(41:17) COVID-19 Vaccine Adverse Event Reporting System (VAERS)
(01:06:55) Antibody-dependent enhancement isn't a concern for the SARS-CoV-2 vaccine
(01:14:54) Do the COVID-19 vaccines damage human fertility?
(01:19:51) Can mRNA vaccines alter human DNA?
(01:28:10) Current ivermectin evidence
(01:47:40) Delta-variant and breakthrough infections
(02:01:42) Viral evolution (virulence vs. immune escape)
#068 Dr. Bill Harris on the Omega-3 Index: Increasing Omega-3 to Promote Longevity & Transform Health
10 Sep 2021
01:58:00
Dr. William ("Bill") Harris is one of the world's preeminent experts in the field of omega-3 fatty acid research. His work has focused on the roles that fatty acids in play in cardiovascular and neurocognitive health.
The author of more than 300 scientific papers on fatty acids and health, Dr. Harris is a professor in the Department of Medicine in the Sanford School of Medicine at the University of South Dakota, the co-inventor of the Omega-3 Index, founder of OmegaQuant Analytics, and president and founder of the Fatty Acid Research Institute.
In this episode, Dr. Harris and I discuss…
(00:00) Introduction
(06:36) Early studies on omega-3s, dietary fats, and cholesterol
(14:44) Omega-3s may normalize bleeding times
(20:33) Plant-based omega-3s are not equivalent in power to marine omega-3s
(25:23) Genetic engineering of plants is needed for sustainable omega-3s in the future
(27:18) The omega-3 index reveals individual variations in omega-3 needs
(32:13) Red blood cell concentration of omega-3s better reflect long-term omega-3 status
(54:20) The omega-3 index may predict life expectancy
(01:05:03) How metabolites of omega-3 reduce and resolve inflammation
(01:17:11) High omega-3 concentrations halve the risk of COVID-19 death
(01:20:10) DHA may help keep the SARS-CoV-2 spike protein from entering cells
(01:22:50) Concerns over the omega-6/omega-3 ratio may be unfounded
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#067 Dr. Ashley Mason on Drug-free Approaches for Treating Depression, Insomnia, and Overeating
01 Sep 2021
01:49:39
Dr. Ashley Mason is a clinical psychologist and director of the Sleep, Eating, and Affect Laboratory at the Osher Center for Integrative Medicine at UCSF. Her research centers on nonpharmacological approaches for treating depression, insomnia, and overeating.
In this episode, we discuss:
(00:00) Introduction
(08:10) Whole-body hyperthermia (WBH) and sauna use differ
(17:06) Depression causes thermoregulatory dysfunction – but sauna use may correct it
(21:12) WBH and sauna use may reduce symptoms of depression
(33:22) Heating the body slowly may improve heat tolerance and increase WBH effectiveness
(39:35) Sauna use may benefit people with depression and cardiovascular disease – which often coincide
(40:18) Dr. Mason and Rhonda are collaborating on new research on depression and WBH
(44:19) Sauna bathing and similar practices often provide opportunities for people to connect socially
(53:12) Common causes of insomnia
(01:01:26) Cognitive behavioral therapy, sleep hygiene, stimulus control, and sleep restriction for treating insomnia
Looking for more?
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#066 Dr. Mark Mattson on the Benefits of Stress, Metabolic Switching, Fasting, and Hormesis
24 Aug 2021
02:20:08
Dr. Mark Mattson
Dr. Mark Mattson is a professor of neuroscience at the Johns Hopkins University School of Medicine and the former chief of the Neuroscience Research Laboratory at the National Institute on Aging. He's one of the most cited neuroscientists in the world, with more than 180,000 citations noted in the scientific literature.
Dr. Mattson's work has advanced scientific understanding of brain aging and identified fundamental aspects of neurodegenerative disorders, including Alzheimer's disease and Parkinson's disease. His most notable work has focused on how the brain responds to mild stressors, such as those associated with exercise and intermittent fasting.
In this episode, we discuss...
(00:00) Introduction to Dr. Mark Mattson
(03:31) Hormetic stressors drive adaptation and prevent physiological complacency
(13:00) Intermittent fasting improves health by promoting metabolic switching
(16:49) Daily time-restricted eating vs 5:2 weekly fasting
(27:44) A ketogenic diet and intermittent fasting differ in terms of brain effects
(34:23) Exercising while intermittent fasting exerts additive effects
#065 Dr. Satchin Panda on Circadian Insights into Exercise Timing, Melatonin Biology, and Peak Cognition
05 Jul 2021
01:28:45
Dr. Satchin Panda
Dr. Satchidananda (Satchin) Panda is a professor in the Regulatory Biology Laboratory at the Salk Institute for Biological Studies.
Dr. Panda's work focuses on chronobiology, the study of the day-night cycles that drive the multifaceted activities of the human body, using genetic, genomic, and biochemical approaches. He is an expert on circadian rhythms and a pioneer in the field of time-restricted eating. A priority for Dr. Panda when designing his studies is to identify strategies that positively impact public health.
In this episode, Dr. Panda and I discuss...
00:00:00 - Introduction
00:04:29 - How circadian rhythms influence human health
00:12:30 - Seeking bright light in the morning and avoiding it in the evening improves sleep
00:20:40 - Supplemental melatonin may counteract evening bright light exposure
00:26:16 - The relationship between melatonin and insulin secretion
00:33:15 - Shift work, jet lag, and modern life contribute to circadian dysfunction
00:45:10 - Naps might aid with afternoon sleepiness and sleep loss
00:47:05 - Indoor lighting can be used to promote healthy circadian rhythms
#064 Dr. Michael Snyder on Continuous Glucose Monitoring and Deep Profiling for Personalized Medicine
27 May 2021
01:15:21
Michael Snyder
Dr. Michael Snyder is the director for the Center for Genomics and Personalized Medicine at Stanford and a pioneer and 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.
In this episode, we discuss:
(00:00) Introduction to Dr. Michael Snyder
(12:51) Continuous glucose monitor use in people without diabetes
(31:04) A smartwatch helped diagnose Dr. Snyder's Lyme disease
(34:00) Predicting other illnesses with smartwatches
(40:41) Detecting airborne pollutants in the exosome
(51:04) Genetics and metabolism tell us our Ageotypes
(58:05) Exercise is most important for longevity
(01:03:11) Dr. Snyder's lifestyle habits
If you're interested in learning more, you can read the full show notes.