The Aliquot Preview – Détails, épisodes et analyse

Get more Aliquots! Become an FMF Premium Member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, every-other-week Science Digest emails, and more.  

Learn more about The Aliquot podcast here

Vitamins are substances that our bodies need to develop and function normally. When considering vitamins, we tend to think of the usual suspects – A, C, D, E, and K, plus the eight B vitamins. However, the body produces many molecules that fit the description of a vitamin, driving physiological processes from infancy through later life. Some of these molecules might even be considered longevity "vitamins" – substances that extend healthspan and promote a longer life.

In this Aliquot, I talk about three substances that may act as longevity vitamins – taurine, ergothioneine, and PQQ.

This episode includes several key discussion points:  

• (03:09) Is taurine the key to Okinawan's long lifespans?
• (04:49) How taurine promotes mitochondrial health
• (06:05) How taurine deficiency impacts muscle mass
• (06:41) Does supplementing the age-related decline boost longevity?
• (08:58) Okinawa's High Intake vs. Japanese in Brazil
• (10:01) Blood pressure, blood lipids, and glucose levels
• (13:07) The role of ergothioneine in shielding membranes from oxidative damage
• (15:14) How ergothioneine's unique lipophilic properties protect mitochondria
• (19:18) Why some people transport ergothioneine better than others
• (20:17) Whether to get ergothioneine from foods or supplements
• (24:18) Is ergothioneine destroyed by cooking?
• (25:02) The unusual antioxidant power of PQQ
• (26:21) The role of PQQ in the brain
• (29:12) PQQ's impact on NAD and sirtuin levels?
• (30:37) Does PQQ blunt the positive effects of exercise?

  For a deeper foray into this special topic, I highly recommend reading Dr. Bruce Ames' seminal paper, Prolonging healthy aging: longevity vitamins and proteins, published in the Proceedings of the National Academy of Sciences.

This open-access article explores a range of compounds, including taurine, PQQ, and ergothioneine, which Dr. Ames identifies as potential longevity vitamins. The study provides valuable insights into how these vitamins and proteins could contribute to extending healthy lifespan.  
This episode features segments taken from several Q&As with Dr. Rhonda Patrick. You may view these episodes and their show notes here:  

• Q&A #7 with Dr. Rhonda Patrick (1/4/20)
• Q&A #12 with Dr. Rhonda Patrick (6/6/20)
• Q&A #44 with Dr. Rhonda Patrick (2/4/23)
• Q&A #50 with Dr. Rhonda Patrick (8/5/23)
• Q&A #53 with Dr. Rhonda Patrick (11/4/23)
• Q&A #54 with Dr. Rhonda Patrick (12/2/23)

Having a healthy body composition, with plenty of lean mass – in the form of muscle and bones – is essential for health throughout the lifespan. Achieving a healthy body composition requires a balanced approach that emphasizes resistance training – and calorie reduction where appropriate.

In this Aliquot, Dr. Brad Schoenfeld describes a balanced approach to maximizing muscle growth and strength and dispels early myths about possible blunting effects of aerobic training, the need to train to failure, and the "go heavy or go home" philosophy.   Here's what you'll find in this episode...

• (00:00) Can resistance training amplify fat loss?
• (03:33) Why weight loss burns muscle — and how to prevent it
• (06:25) The role of protein in muscle preservation
• (08:21) Does aerobic exercise blunt gains?
• (16:07) The role of failure in resistance training
• (18:29) Reps-in-reserve vs. training to failure
• (24:37) Lighter loads and higher volume — an effective route to hypertrophy

If you are interested in muscle hypertrophy and body composition, you may be interested in our member's Q&A series where you ask a question and I answer it:

• Q&A #48  How much protein can induce muscle protein synthesis in one meal
• Q&A #34  How to preserve muscle mass while fasting
• Q&A #40  The effects of rapamycin on muscle building
• Q&A #38  The conflicting data between protein requirements for longevity vs muscle building

Get more Aliquots! Become an FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, every-other-week Science Digest emails, and more.

Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Protein is essential for maintaining muscle mass as we age. Modulating protein intake via dietary intake or fasting can have variable effects on aging and muscle growth. Whereas fasting turns off multiple pathways associated with aging, such as mTOR, IGF-1, growth hormone, and others, eating for optimal fitness activates these important processes. 

In this aliquot, we discuss:

• (00:00) Introduction
• (02:57) Growth-longevity trade-off (Mike Maser discussion)
• (11:45) Role of IGF-1 in the aging process (Valter Longo discussion)
• (12:55) mTOR and the IGF-1 regulation by amino acids (Peter Attia discussion)
• (15:55) Anti-cancer effect of glutamine restriction outweigh the negative effect of glutamine deprivation on the gut and liver (Dominic D’Agostino discussion)
• (22:45) The possibility of using selective nutrient restriction as an autophagy-inducer (Guido Kroemer discussion
• (26:23) The IGF-1 Trade-Off: Performance vs. Longevity (Rhonda Patrick discussion)

You can see the original full interview with Dr. Kroemer    You can see the original full interview with Dr. D'Agostino   You can see the original full interview with Dr. Attia    You can see the original full interview with Rhonda Patrick (with Mike Maser)   You can see the original full interview with Dr. Longo    You can see the video featuring Dr. Rhonda Patrick here

Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.

Learn more and sign up at: https://www.foundmyfitness.com/aliquot

“If you can not measure it, you can not improve it.” - William Thompson

Getting regular checkups and undergoing blood tests are fundamental to maintaining good health. FMF guests with expertise ranging from lipid metabolism to Alzheimer's disease risk to micronutrient status have shared their recommendations regarding blood tests that a person should consider adding to their yearly checkup. This Aliquot brings many of those conversations together in one place.

• (00:00) Introduction
• (02:44) Self-experimentation with the ketogenic diet and the biomarkers to measure daily (Tim Ferriss discussion)
• (07:28) Longevity markers that are clinically available (Valter Longo discussion)
• (14:55) Vitamin D and COVID-19 (Roger Seheult discussion)
• (18:24) Getting a particle-focused lipid LDL panel performed requires a medical diagnosis and prescription (Ronald Krauss discussion)
• (23:01) The MEND protocol and its successor, the ReCODE protocol for Alzheimer’s disease (Dale Bredesen discussion)
• (35:24) How specific micronutrient inadequacies may promote immune dysregulation (Rhonda Patrick discussion)

You can see the original full interview with Tim Ferriss    You can see the original full interview with Dr. Longo    You can see the original full interview with Dr. Seheult   You can see the original full interview with Dr. Krauss    You can see the original full interview with Dr. Bredesen   You can see the original full interview with Dr. Rhonda Patrick

Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.

Learn more and sign up at: www.foundmyfitness.com/aliquot

Zinc is an essential nutrient that participates in many biological processes and plays critical roles in immune function, protein synthesis, wound healing, DNA synthesis, cell division, and brain health. Zinc deficiency puts a person at risk for a subtype of Alzheimer's disease and poor immune function. 

In this Aliquot, Drs. Dale Bredesen and Rhonda Patrick describe some of the many roles that zinc plays in human health. 

• (00:00) Introduction
• (01:47) How serum copper-to-zinc ratios can help differentiate types of Alzheimer’s disease pathogenesis (Dale Bredesen discussion)
• (06:06)  Mild zinc deficiency may decrease immune function (Rhonda Patrick discussion)
• (08:45) Many people in the U.S. are not obtaining adequate amounts of micronutrients

You can see the original full interview with Dr. Bredesen   You can see the full 1st COVID Q&A with Dr. Rhonda Patrick    You can see the full 2nd COVID Q&A with Dr. Rhonda Patrick 

Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.

Learn more and sign up at: https://www.foundmyfitness.com/aliquot

This month’s Aliquot Preview episode features Dr. Rhonda Patrick and Dr. Valter Longo describe the roles that diet and fasting play in maintaining or restoring proper immune function. 

Diet plays essential roles in immune function. Consequently, deficiencies or insufficiencies in vitamins or minerals can impair immune function. The gut microbiota also modulates immune function, so maintaining a healthy gut is crucial. However, when the immune system becomes overactive, autoimmune disorders can arise. A growing body of evidence indicates that the fasting-mimicking diet may be beneficial in treating autoimmune disorders. 

Diet plays an essential role in immune function. Consequently, deficiencies or insufficiencies in vitamins or minerals can impair immune function. The gut microbiota also modulates immune function, so maintaining a healthy gut is crucial. However, when the immune system becomes overactive, autoimmune disorders can arise. A growing body of evidence indicates that the fasting-mimicking diet may be beneficial in treating autoimmune disorders.    In these Aliquot segments, Dr. Rhonda Patrick and Dr. Valter Longo describe the roles that diet and fasting play in maintaining or restoring proper immune function. 

• (00:00) Introduction
• (02:18) Fasting-mimicking diet and multiple sclerosis (Valter Longo discussion)
• (09:12) A fasting-mimicking diet rejuvenates tissues by inducing autophagy
• (12:13) Microbiome composition and immune function (Rhonda Patrick discussion)

You can see the original first interview with Dr. Longo   You can see the original second interview with Dr. Longo   You can see the original full COVID Q&A with Dr. Patrick   Get more Aliquots! Become an FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.   Learn more and sign up at: www.foundmyfitness.com/crowdsponsor

Having a healthy, robust immune system is crucial for our survival. Critical players in the body's antiviral immune response are interferons. Certain lifestyle behaviors can boost interferon production and immune function, including sleep, vitamin D, and hot hydrotherapy. 

This Aliquot segment features Dr. Roger Seheult, a quadruple board-certified physician serving on the frontlines of COVID-19 care and co-founder of MedCram.

• (00:00) Introduction
• (02:48) Failures of the interferon system underpin up to 14% of all severe cases of COVID-19
• (05:36) Sleep deprivation is implicated in impairment of viral immunity
• (07:29) How to achieve the highest quality of sleep
• (11:17) Low blood levels of vitamin D are associated with greater likelihood of SARS-CoV-2 infection
• (12:10) Safest dose range for vitamin D
• (14:45) A safe protocol for hot hydrotherapy that anyone can use

You can see the original full interview with Dr. Seheult   Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.   Learn more and sign up at: www.foundmyfitness.com/crowdsponsor

Traditional vaccines take many years to develop. A recent innovation in vaccine technology involves exploitation of messenger RNA, or mRNA, to facilitate rapid scaling of vaccines and expedite their modification if the virus mutates significantly. The Pfizer and Moderna COVID-19 vaccines capitalize on this technology to induce antibody production against the SARS-CoV-2 virus. 

In this episode, we discuss:

• (00:00) Introduction
• (01:31) The difference between the mRNA and traditional vaccines
• (06:29) Real vaccine side effects known to exist (and why Dr. Seheult believes that the benefits outweigh the risk)

This Aliquot segment features Dr. Roger Seheult, a quadruple board-certified physician serving on the front lines of COVID-19 care and co-founder of MedCram.    You can see the original full interview with Dr. Seheult    Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.   Learn more and sign up at: www.foundmyfitness.com/crowdsponsor

Coffee consumption is associated with protection from several chronic diseases, including cancer, cardiovascular disease, and neurodegenerative disease. Whereas some of the beneficial effects of coffee may stem from its ability to induce autophagy, other evidence points to the benefits of caffeine, which, when consumed early in the morning – resets the body's internal clocks and provides a mental boost that helps us start the day and may even protect telomeres. But the long half-life of caffeine can reduce sleep quality, fueling a vicious cycle of poor sleep, daytime grogginess, and increased caffeine consumption. 

This Aliquot segment features Dr. Guido Kroemer, an expert in immunology, cancer biology, aging, and autophagy; Dr. Satchin Panda, an expert in circadian rhythm research; Dr. Matthew Walker, a professor of neuroscience and psychology; Dr. Elissa Epel, an expert in telomere biology; and Dr. Rhonda Patrick (in an interview with Mike Maser). 

• (00:00) Introduction
• (02:13) The class of compounds known as “caloric restriction mimetics” that affect autophagy (Guido Kroemer discussion)
• (11:04) Time-restricted feeding and coffee (Satchin Panda discussion)
• (18:06) The impact of diet on telomere length (Elissa Epel discussion)
• (19:31) Coffee in the evening reduces deep sleep by about 20 percent (Matthew Walker discussion)
• (21:58) The autophagy-enhancing effect of coffee (Guido Kroemer discussion)
• (23:41) Amount of caffeine in breastmilk (Rhonda Patrick discussion)

You can see the original full interview with Dr. Kroemer   You can see the original full interview with Dr. Panda   You can hear the original full interview with Dr. Rhonda Patrick and Mike Maser   You can see the original full interview with Dr. Epel   You can see the original full interview with Dr. Walker

Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.

Learn more and sign up at: www.foundmyfitness.com/crowdsponsor

This month’s Aliquot Preview episode is a special mashup episode features a compilation of supplement-related topics taken from many of my Q&A episodes over the last couple of years. 

This episode covers many supplement-related topics including:

• (00:00) Introduction
• (00:49) Personal supplementation routine as of October 2017
• (08:04) Personal supplementation routine as of May 2019
• (08:33) Personal supplementation routine as of December 2019
• (10:39) Why I currently do not take NR or NMN.
• (13:59) Thoughts on moringa powder in my diet
• (17:22) Personal supplementation routine during the COVID-19 pandemic
• (28:30) Moringa dose, taste, and possible overlap with prostaphane supplements
• (34:27) Why I removed certain ingredients from her smoothie protocol
• (36:29) How much vitamin D is necessary to sustain high levels of vitamin D
• (37:43) Personal probiotic regimen
• (38:49) Does moringa powder lower blood glucose levels?
• (40:52) Personal supplementation routine as of February 2021

Please note that the information in this episode is based on Rhonda's own personal experience and is not medical, professional, or licensed advice. If you are thinking about starting or changing your own supplement routine, please make sure you consult your physician or health care provider.   Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.   Learn more and sign up at: www.foundmyfitness.com/crowdsponsor