Discover shows related to FoundMyFitness, based on actual content similarities. Explore podcasts with similar topics, themes, and formats, backed by real data.
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
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
Common micronutrient mistakes hurting hormone levels
#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?
#104 Dr. Ben Bikman: How To Reverse Insulin Resistance Through Diet, Exercise, & Sleep
Insulin resistance silently shapes the trajectory of nearly every major chronic disease, yet it's often overlooked until blood sugar abnormalities become obvious. In this episode, Dr. Ben Bikman exposes the dietary culprits that drive metabolic dysfunction and highlights actionable, evidence-based tactics for improving metabolic health. Ben also addresses pressing questions about popular weight loss medications like Ozempic and other GLP-1 agonists: Are they groundbreaking solutions, or shortcuts with hidden metabolic consequences?
Timestamps:
(0:00) Introduction
(4:51) Can you be insulin resistant with normal glucose levels?
(8:30) Can glucose monitors detect hidden insulin resistance?
(10:01) What your skin reveals about insulin resistance
(11:25) Why is insulin resistance behind so many chronic diseases?
(15:46) Does obesity cause insulin resistance—or vice versa?
(22:38) Insulin’s surprising roles beyond blood sugar control
(23:36) What’s driving weight gain—insulin or calories?
(30:30) Do saturated fats cause insulin resistance?
(37:02) Why refined carbs amplify risks from saturated fat
(40:04) Fructose vs. refined sugar—which spikes insulin more?
(41:01) High-carb vs. keto—which diet controls hunger better?
(45:27) Why low-carb diets might provide a metabolic advantage
(47:36) Does exercise give you metabolic ‘wiggle room’?
(52:00) Why strength training beats cardio for insulin sensitivity
(54:03) Should you lower insulin before cutting calories?
#103 A Deep Dive on Using Coffee For Health & Longevity (Full Guide & Research)
Coffee is one of the most powerful longevity tools we have, potentially reducing epigenetic age by up to one year in regular coffee drinkers, but its effectiveness hinges entirely on how you brew it. In this episode, I outline precisely how coffee reduces DNA damage, a key driver of cancer and cellular aging, and why choosing filtered coffee over methods like French press significantly lowers cholesterol risk. I’ll discuss exactly which beans and roasts pack the highest antioxidant punch, plus a practical tip on a specific supplement that amplifies coffee’s cognitive benefits. You’ll also learn the truth about mycotoxins in coffee and why adding dairy can blunt coffee’s immediate cognitive-boosting effects.
Timestamps:
(00:00) Introduction
(01:24) Can coffee really slow biological aging?
(04:42) Is coffee actually protective for your heart?
(05:27) Why morning coffee is healthier than afternoon coffee
(08:01) How coffee improves your metabolic health
(09:52) Can coffee reduce cancer risk?
(11:25) Does coffee protect DNA from damage?
(13:38) Can coffee enhance your gut microbiome?
(16:01) Can unfiltered coffee raise your cholesterol?
(20:13) Which brewing method maximizes antioxidants?
(20:40) Arabica or robusta—does bean type matter?
(23:04) Dark vs. light roast—what’s richer in antioxidants?
(23:28) Is cold brew coffee as healthy as hot coffee?
(23:51) Practical tips to maximize antioxidants
(24:38) Filtered vs. French press—what’s best for longevity?
Can espresso’s antioxidants offset its cholesterol risk?
#102 Why Vitamin D Deficiency Accelerates Brain Aging
Vitamin D is far more than just a vitamin—it's a potent steroid hormone regulating nearly 5% of our genome. Yet, remarkably, up to 70% of Americans aren't getting enough, placing them at increased risk for dementia and Alzheimer's disease. In this episode, I explore compelling new evidence from a study involving over 12,000 participants, demonstrating that vitamin D supplementation can reduce dementia risk by an impressive 40%, protecting even adults with genetic Alzheimer's risk (ApoE4 carriers).
Timestamps:
(00:00) Can vitamin D supplements reduce dementia risk?
(00:46) How common is vitamin D deficiency?
(03:31) What studies reveal about genes, vitamin D, and dementia
(05:44) Does deficiency accelerate brain aging?
(06:45) Can vitamin D supplementation enhance cognitive function?
(08:15) Dementia risk reduction insights from 12,388 adults
(09:58) Why women may benefit most
(10:49) Normal vs. impaired cognition—who benefits more from vitamin D?
(11:21) Do ApoE4 carriers get dementia protection from vitamin D?
(13:00) How mild cognitive impairment affects dementia risk
(13:41) Does the form of vitamin D matter?
(14:11) What are the optimal vitamin D blood levels?
(15:07) What dose corrects deficiency?
(15:33) How vitamin D directly supports brain function
Nutrition, supplementation, and recovery are foundational for enhancing exercise performance, but their full potential often remains untapped. In this episode, Dr. Andy Galpin, a renowned expert who has coached Olympians, world champions, and professional athletes across major sports, breaks down exactly how to leverage these critical elements to meaningfully enhance your results.
Timestamps:
(00:00) Introduction
(05:01) Eating to perform vs. eating to live longer—do you have to choose?
(08:20) Training fasted—are the mitochondrial benefits worth it?
(14:53) What should you eat before early-morning strength training?
(16:52) Why nutrient timing isn't critical for the average exerciser
(18:44) Is intermittent fasting killing your gains?
(29:24) Carbs before resistance training—fuel or fluff?
Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, Dr. Darren Candow, a leading researcher with over 140 peer-reviewed publications, explores creatine’s diverse physiological impacts, from bolstering cognitive resilience under stress to mitigating symptoms of depression and protecting against cognitive decline caused by sleep deprivation. He explains why the conventional dosage of 5 grams per day might be insufficient, and how higher doses (10–25 grams) could unlock additional therapeutic effects.
Timestamps:
(00:00) Introduction
(04:34) What makes creatine effective for exercise performance?
(08:01) The loss of explosive power with aging
(09:36) How creatine speeds up recovery between sets
(12:13) Two ways creatine boosts muscle strength
(14:12) Why creatine might not speed typical weight-training recovery
(16:38) Anti-catabolic effects
(17:16) Why do men and women respond differently?
(18:50) Dietary creatine vs. supplementation
(19:36) Is creatine supplementation necessary—or optional?
(21:05) Why plant-based may benefit most
(22:15) Should creatine dosage change with age?
(23:01) Loading vs. daily dosing
(25:57) Why 5 grams might not be enough—other tissues
(27:48) Can creatine prevent bone loss—even without weight training?
How creatine supports osteoblast activity
#099 The Science of Exercise for Cancer | Kerry Courneya, PhD
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
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
(46:18)
(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?
