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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?

Show notes are available by clicking here

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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.

Timestamps:

• (00:00) The extent of the problem
• (02:12) Top sources of exposure
• (04:00) Contamination of our water
• (05:04) BPA, phthalates, & PFAS (forever chemicals)
• (07:06) How heating plastic affects BPA exposure
• (09:21) Our unfortunate habit of eating credit cards
• (11:33) Microplastics in major organs
• (14:05) Crossing the blood-brain barrier
• (15:01) How microplastics affect a developing fetus
• (15:55) The bloodstream is a highway for microplastics
• (18:12) Endocrine and hormonal effects
• (23:09) Consequences in pregnant women
• (25:35) How phthalates affect reproductive health
• (26:36) BPA's involvement in autism spectrum disorder
• (29:58) Side effects of prenatal BPA exposure
• (32:18) The brain may be a super-accumulator of plastic
• (34:50) Human brain microplastic levels are rising
• (36:06) Lost fertility in women
• (38:07) Changes in sperm quality
• (39:23) Microplastics in sperm
• (40:59) Why the heart suffers
• (42:51) Microplastics in arterial plaque
• (43:56) How BPA affects blood pressure
• (45:58) Risk of cancer
• (50:31) Topo Chico sparkling water
• (53:02) Reverse osmosis filtration
• (54:56) Food-based strategies for limiting microplastics
• (56:32) The "myth" of BPA-free plastics
• (58:14) Is salt a source of microplastics?
• (59:18) HEPA filters
• (1:00:52) Choose your clothing wisely
• (1:01:47) How to prevent release of microplastics (from laundry)
• (1:02:32) Receipts and thermal paper
• (1:04:17) Microplastic excretion and breakdown
• (1:06:28) Sulforaphane for detoxifying
• (1:08:38) Can dietary fiber increase microplastic excretion?
• (1:10:15) Are plastic chemicals excreted through sweat?
• (1:11:21) Do excretion strategies work for "forever chemicals"?

Show notes are available by clicking here

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* 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.

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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
• (45:21) Exercise protocols for maximizing BDNF
• (46:23) Anti-cancer effects of vigorous exercise
• (48:40) The benefits of exercise snacks ​

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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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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

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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
• (11:49) The best dietary sources of magnesium
• (13:05) Magnesium supplements: Glycinate, malate, dioxide, & citrate
• (14:14) Exercise staves off age-related disease
• (14:52) How genetic SNPs can affect vitamin D deficiency risk
• (20:09) Low omega-3 intake from seafood is a top-6 preventable cause of death
• (22:22) Why ALA's conversion into EPA & DHA is inefficient
• (25:15) Omega-3 index: Optimal levels & ties to increased life expectancy
• (28:27) How omega-3s reduce inflammation, a key driver of aging
• (30:39) Omega-3s protect against muscle disuse atrophy
• (31:38) Why avoiding fish during pregnancy is a huge mistake
• (34:02) Omega-3s are a low-hanging fruit for improving cardiovascular & brain health
• (35:46) What to look for when choosing an omega-3 supplement
• (39:57) Hormesis: Why intermittent stressors are beneficial
• (46:14) How to choose an exercise regimen
• (47:09) “Exercise snacks” reduce all-cause & cancer-related mortality
• (49:24) Brain benefits of lactate from vigorous exercise
• (52:23) How blood flow generated from aerobic exercise kills circulating tumor cells
• (54:30) Rhonda's workout regimen 
• (55:38) HIIT ameliorates adverse effects of sleep deprivation 
• (58:32) Exercise is the best longevity "drug"

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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
• (35:47) Why vigorous exercise accelerates mitochondrial adaptation
• (40:06) Enhancing fat oxidation and mitochondrial growth with vigorous exercise
• (44:22) How intensive exercise boosts fat breakdown
• (45:56) Is high-intensity exercise better for autophagy than fasting?
• (55:15) Exercise snacks
• (57:55) Why 'choosing the stairs' reduces early death (VILPA study)
• (1:00:39) Protocol for VO2 max
• (1:05:50) The effect of HIIT on muscle fiber types
• (1:10:18) How aging effects muscle fibers
• (1:14:09) Does high-intensity training produce an "afterburn effect?"
• (1:16:13) Why vigorous workouts are better for BDNF and cognition
• (1:23:15) Anti-metastatic cancer effects
• (1:50:23) Wingate training vs. reHIIT — a comparison of protocols
• (1:55:38) Perceived exertion vs. HRmax
• (1:59:23) Interval walking for people with type 2 diabetes
• (2:01:06) Contraindications of HIIT
• (2:05:06) Why preconditioning reduces risks from exercise
• (2:10:44) Can resistance training be a type of aerobic exercise?
• (2:16:24) Does cardio and strength training interfere with each other?
• (2:18:45) How many minutes per week of high-intensity training?
• (2:26:58) Are there sex differences and misconceptions in high-intensity training, for women?
• (2:27:42) Should post-menopausal women do H.I.I.T.?
• (2:27:47) Does intense exercise raise cortisol?
• (2:34:16) Bone density and osteoarthritis
• (2:36:40) Atrial fibrillation risk
• (2:39:20) Hypoxic training and blood flow restriction
• (2:40:45) Tips for training with joint issues

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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)
• (12:46) - Heat protocols and tactics

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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
• (1:25:14) Why lifetime hypertension increases dementia risk
• (1:37:13) Effects of obesity on blood-brain barrier leakage

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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
• (1:46:33) Can stretching increase muscle growth?
• (1:51:06) Is yoga a type of resistance training?
• (1:53:37) Blood-flow restriction training
• (1:58:37) What is Brad's routine?

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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
• (2:00:42) Why George encoded his book in DNA

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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
• (1:15:04) Why pain doesn't always indicate tissue injury
• (1:18:17) Should you resistance train after a poor night of sleep?
• (1:21:57) Why menopause can cause weight gain
• (1:29:36) Why it's never too late to start lifting weights
• (1:32:05) Resistance training tips for older individuals with joint pain
• (1:36:18) Why total protein intake matters more than distribution
• (1:44:19) Layne's daily protein distribution
• (1:46:44) The shortcomings of nutrition studies
• (1:54:06) Is consuming more than 1.6 g/kg of protein beneficial?
• (1:55:33) Should you eat more protein in a calorie deficit?
• (1:56:43) Protein intake for endurance athletes
• (1:58:07) How much protein does Layne eat?
• (1:59:11) Are seed oils a predominant cause of chronic disease?
• (2:08:45) Does the carnivore diet increase heart disease risk?
• (2:14:16) Are heated seed oils more inflammatory?
• (2:20:33) Is there a "big food" industry conspiracy?
• (2:26:17) Are sugar-sweetened beverages uniquely deleterious?
• (2:30:17) Can diet soda help you lose weight?
• (2:34:20) Microbiome & cancer risks of diet soda
• (2:42:02) Is drinking 1 Diet Coke per day unhealthy?
• (2:44:24) Why Layne rarely takes a strong position on early science
• (2:49:04) Carnivore diet
• (3:01:52) Time-restricted eating
• (3:12:38) Layne's daily routine
• (3:16:55) Layne's diet and supplements
• (3:19:49) Creatine and hair loss
• (3:22:49) Rhodiola rosea & ashwagandha
• (3:25:54) Layne's tier 2 supplements

Show notes are available by clicking here

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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)
• (01:31:17) Mental health benefits of exercise
• (01:31:54) Anti-catabolic effects of heat
• (01:38:19) Molecular causes of sarcopenia
• (01:42:35) Anti-catabolic effects of omega-3
• (01:48:57) Brain and muscle effects of creatine

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Show notes and transcript

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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
• (30:10) Alcohol
• (32:07) Gluten
• (35:21) Butyrate and dietary fiber
• (37:48) Dietary fat
• (42:21) Biomarkers of intestinal permeability
• (43:11) Omega-3 fatty acids
• (50:02) Q&A

Show notes and video

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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
• (01:34:37) Brain and Memory
• (01:42:39) Intermittent Fasting
• (01:51:43) Neurodegenerative Diseases
• (01:58:05) Migraines
• (02:04:17) Autoimmune diseases
• (02:06:15) Cancer
• (02:22:03) Carnivore diet
• (02:28:22) Dom's lifestyle habits
• (02:31:46) Measuring ketones

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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.

Watch this episode on MedCram

If you’re interested in learning more, you can read the full show notes

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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 
• (01:13:44) Dr. Levine's lifestyle habits

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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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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
• (01:34:44) Bacterial role in TMAO risk
• (01:40:33) Weight gain from smoking cessation
• (01:41:53) Tips for diet personalization

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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)
• (02:10:45) T-cell immunity vs. antibody immunity

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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
• (36:41) Genetic variants influence omega-3 dietary needs
• (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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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

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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
• (2:12:14) Luc's exercise routine & diet

Show notes are available by clicking here

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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
• (52:32) Plant-based bioactive compounds induce hormetic stress
• (01:10:48) Severe caloric restriction may compromise muscle mass
• (01:26:25) Intermittent fasting in young vs. old and in men vs. in women
• (01:35:20) The effects of cortisol differ during a fast versus chronic stress
• (01:53:36) Fasting-mimetics like resveratrol and spermidine vs actual fasting
• (02:08:44) How ketone supplementation may improve brain health

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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
• 00:51:20 - Time-restricted eating strengthens circadian biology
• 01:02:13 - Dr. Panda’s ongoing study uses a smartphone app to track diet
• 01:03:41 - Most people are unaware of their eating patterns
• 01:07:58 - How Dr. Panda incorporates his research findings into his own life
• 01:16:21 - Our circadian rhythms dictate when we should exercise

If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/satchin-panda-3

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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.

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Dr. Roger Seheult Dr. Roger Seheult is the co-creator of MedCram Videos. In the early days of the COVID-19 pandemic, MedCram emerged as a beacon of insight, providing continuing coverage and perspectives in an environment almost defined by information scarcity.   What particularly excited me about the unique opportunity of this interview is that apart from Dr. Seheult being a unique voice of public scholarship during the early days of the pandemic, he's also a quadruple board-certified pulmonologist with deep experience working on the frontline of the COVID-19 pandemic.

In this episode, we discuss:

• (00:00) Introduction
• (06:20) How MedCram Videos got started 
• (09:37) Using evidence to make COVID-19 treatment decisions
• (12:46) The differences in treating early vs late-stage COVID-19 
• (14:40) How doctors would've treated COVID-19 one-hundred years ago
• (18:13) Increasing ventilation reduces SARS-CoV-2 transmission 
• (20:28) Masks are virtually universally beneficial regardless of type
• (21:32) Vitamin D and COVID-19
• (22:22) Steroid chemical structure of vitamin D 
• (23:24) The vitamin D RDA is likely too low
• (24:23) Vitamin D is more like a hormone than vitamin
• (26:21) The overlap between COVID-19 and vitamin D deficiency
• (30:27) How Mendelian randomization studies helped solve the vitamin D puzzle
• (34:20) The gene regulatory effects of vitamin D 
• (35:49) Vitamin D and the ACE2/renin-angiontensin system
• (42:00) Daily doses of vitamin D are more effective 
• (43:23) A prescription-only form of vitamin D (calcifediol) may be best for COVID-19
• (47:06) Skin synthesis of vitamin D from sunlight can be unreliable 
• (53:43) The safest dose range for vitamin D
• (01:06:15) The beneficial circadian effect of early morning sunlight
• (01:07:38) Sleep deprivation impairs vital immunity
• (01:12:08) Dr. Seheult's suggestions for the best sleep
• (01:19:18) A Spanish flu era treatment boosts interferon by ten times
• (01:22:38) Why interferon is so important for the viral response
• (01:26:43) Treating the symptoms of fever during the Spanish flu harmed patients
• (01:31:58) Dr. Seheult's ongoing research of hot hydrotherapy 
• (01:47:00) COVID-19 Vaccines

If you’re interested in learning more, you can read the full show notes.

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Steve Horvath

Steve Horvath, PhD, is a professor of human genetics and biostatistics at UCLA's Fielding School of Public Health

Dr. Steve Horvath has analyzed large data sets of DNA methylation profiles to derive an algorithm that accurately predicts a person's chronological age across multiple cells, tissues, and organs, and even mammalian species. He built on this algorithm to develop second-generation clocks that could predict time-to-death among people of the same chronological age, as well as lifespan and healthspan.

In this episode, we discuss:

• (00:00) Introduction and overview
• (20:24) Horvath Aging Clocks
• (26:36) Heredity determines aging
• (35:49) DNAm PhenoAge vs GrimAge
• (45:58) Slowing the epigenetic clock
• (01:10:43) Epigenetics: Cause or consequence of aging?
• (01:16:43) Vitamin D reverses epigenetic age
• (01:19:07) Omega-3 slows GrimAge clock
• (01:24:19) Ongoing research

If you’re interested in learning more, you can read the full show notes here.

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Dr. Jed Fahey

In this special two-hour Q&A episode with Dr. Jed Fahey, a world-leading expert on the science of chemoprotection and, in particular, sulforaphane, we discuss many of the listener-submitted questions from the hundreds of live event participants.

In this episode, we discuss: 

• (00:00) Introduction
• (07:19) The minimum daily dose of sulforaphane 
• (12:04) Gauging sulforaphane content of foods is challenging
• (17:37) Workarounds to enhance the sulforaphane in cooked foods
• (23:38) How often to consume broccoli sprouts and how long their effects last
• (39:28) The effects of sulforaphane on glutathione production in the brain
• (43:12) The effects of sulforaphane on cancer
• (01:17:26) Alternatives to sprouts, such as supplements (and which ones Dr. Fahey recommends)
• (01:33:08) Safety concerns regarding sulforaphane

If you’re interested in learning more, you can read the full show notes here.

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Giselle Petzinger

Giselle Petzinger, MD, an associate professor of Neurology at the University of Southern California, studies the extensive effects of how different types of exercise, in particular skill-based exercise, can affect the clinical outcome for people with Parkinson’s disease.

Dr. Petzinger's work focuses on understanding how to promote brain repair after injury, particularly in the context of Parkinson's disease. She is currently investigating ways to enhance neuroplasticity in a preclinical model of the disease. She has examined the role of exercise in Parkinson's disease, with emphasis on how different types of exercise affect distinct regions of the brain. Her work has implications for improving the quality of life of patients diagnosed with the neurological disorder — a condition for which there is no cure.

In this episode, we discuss:

• (00:00) Introduction
• (06:57) What is Parkinson’s disease?
• (11:57) When symptoms of Parkinson’s disease appear 
• (14:57) Circuits in the brain can compensate for  substantia nigra dysfunction
• (18:37) Hereditary risk factors of Parkinson’s disease
• (21:25) Parkinson’s disease is associated with pesticide and pollutant exposure
• (26:57) Exercise can lower the risk of developing Parkinson’s disease
• (35:38) How skill-based exercise such as boxing reduces disease symptoms 
• (47:49) Treadmill exercise increased BDNF and brain health
• (58:33) Exercise at 80 percent of maximum heart rate slowed Parkinson’s disease progression 
• (01:01:31) Why exercise may not fully replace medications 
• (01:09:58) DHA reduces motor symptoms and dyskinesia 
• (01:12:12) Patients with Parkinson’s disease have higher levels of inflammatory biomarkers

If you’re interested in learning more, you can read the full show notes here.

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Get a sample of our new premium member's content, known as Aliquots, by listening to this in-depth Q&A mashup on Fasting.

What's an aliquot, you may ask? Aliquots are special, curated segments prepared and distributed to premium members via the premium members' podcast feed.

In this previous, you'll learn:

• (00:00) Introduction
• (01:48) Fasting supports a healthy gut microbiome and reduces autoimmunity
• (08:28) Increasing autophagy with fasting 
• (13:26) Reducing protein acetylation with fasting mimetics
• (18:17) Fasted exercise, water fasting, and a fasting-mimicking diet

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Get a sample of our new premium member's content, known as Aliquots, by listening to this in-depth Q&A mashup on Sauna use. What's an aliquot, you may ask? Aliquots are special, curated segments prepared and distributed to premium members via the premium members podcast feed.

In this episode, you'll learn:

• (00:00) Introduction
• (01:41) Evidence supporting sauna use for health
• (04:09) How Finnish humid saunas can reduce viral illness
• (08:40) Sauna and hot bath use during the COVID-19 pandemic
• (15:07) Rhonda's sauna routine

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Get a sample of our new premium member's content, known as Aliquots, by listening to this in-depth Q&A mashup on pregnancy and child development.

What's an aliquot, you may ask? Aliquots are special, curated segments prepared and distributed to premium members via the premium members podcast feed.

This particular collection of segments covers every single major discussion of pregnancy and child development spanning years of members-only Q&As.

In this episode, you'll hear:

• (00:00) Introducing "The Aliquot"
• (02:43) Omega-3s for babies and toddlers to maximize brain development
• (07:02) Common nutrient deficiencies in children and how to prevent them
• (11:42) Evidence to support omega-3 supplementation in children
• (20:58) Fasting considerations and restrictions for women

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My omega-3 guide on concerns like a-fib, dosage, supplement quality, oxidation, and more

Discover my premium podcast, The Aliquot

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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.

Timestamps

• (00:00) Introduction
• (08:03) What does it mean to "have a drink"?
• (09:39) Drinking frequency definitions
• (12:39) How alcohol is metabolized
• (18:25) Can alcoholism be inherited?
• (19:41) How food affects alcohol metabolism
• (21:40) Does age affect alcohol metabolism?
• (22:29) How alcohol affects nutrient absorption
• (27:04) How alcohol affects gut health
• (28:57) Alcohol elevates circulating LPS levels
• (31:51) Gut health & alcohol use disorders
• (36:30) Sick quitter & healthy user biases
• (39:38) How alcohol impacts the brain
• (43:34) Alcohol's effects on anxiety
• (49:56) Alcohol facilitates thiamine deficiency
• (51:39) Alcohol promotes brain inflammation
• (52:56) Dementia & Alzheimer's disease risk 
• (1:06:50) Is resveratrol in red wine beneficial?
• (1:11:28) How alcohol impacts sleep
• (1:19:47) Mitigating alcohol's impact on sleep 
• (1:22:13) Hangover symptoms & causes
• (1:26:33) How congeners affect hangover severity
• (1:27:58) Treating hangovers with fruit
• (1:30:40) Zinc, vitamin B3, & hangovers
• (1:31:41) Managing hangovers with NSAIDs
• (1:32:22) "Hair of the dog” for hangovers
• (1:32:40) Liposomal glutathione, NAC, & hangovers
• (1:35:56) Does ZBiotics prevent hangovers?
• (1:38:18) Dihydromyricetin (DHM) for hangovers
• (1:39:15) Exercise & sauna for treating hangovers
• (1:40:21) Alcohol's effect on mortality risk 
• (1:44:28) Alcohol consumption in Blue Zones
• (1:49:07) Does alcohol increase cancer risk?
• (2:00:43) Can quitting alcohol lower cancer risk?
• (2:09:46) Alcohol & cardiovascular disease (CVD)
• (2:23:24) Alcohol and type 2 diabetes risk
• (2:28:28) Alcohol's impact on your waistline
• (2:31:33) Why alcohol facilitates weight gain
• (2:34:06) How alcohol impacts reproductive health
• (2:44:31) Preconception alcohol risks
• (2:47:12) How alcohol affects testosterone in men
• (2:48:55) Pre-pregnancy alcohol consumption risks
• (2:53:17) Is red wine the healthiest option?
• (2:57:47) Alcohol & post-exercise recovery
• (3:01:34) Does alcohol "blunt your gains"?
• (3:04:11) The BEER-HIIT study
• (3:05:03) Can exercise lessen alcohol cravings?
• (3:12:57) Alcohol damage control tactics

Show notes are available by clicking here

Watch this episode on YouTube

This episode aims to be the most comprehensive video compendium on the biology of breast milk ever recorded.

In this episode, you'll discover:

• (00:00) Introduction
• (07:11) Breast milk production and composition
• (09:59) Human milk oligosaccharides help establish the infant gut microbiome
• (16:32) Omega-3s in breast milk boost brain development
• (18:15) Vitamins and minerals in breast milk
• (22:05) Breast milk stem cells and multi-organ microchimerism
• (22:54) Harmful substances transferred to infants via breast milk
• (28:05) Breastfeeding boosts the infant's immune system
• (31:17) Effects on intelligence
• (34:36) Breastfeeding as a benefit to maternal health

If you’re interested in learning more, you can read the full show notes here.

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This is a continuation of the last episode where Dr. Patrick took questions from newsletter subscribers around the ongoing pandemic and tried to add value by talking about some of the recent research, among other things.

In this episode, you'll discover:

• (00:00) Introduction
• (04:06) Data surrounding SARS-CoV-2 duration
• (06:30) SARS-CoV-2 and long-lasting immunity
• (11:27) Genetic causes of immune variation
• (14:27) Previous viral exposure and cross-immunity to SARS-CoV-2
• (18:57) Antibody-dependent enhancement and SARS-CoV-2 relevance
• (21:50) Sleep deprivation impairs immunity & vaccine efficacy
• (23:42) Microbiome composition and immune function
• (28:22) The differential effects of exercise intensity and duration on immune regulation
• (34:10) Micronutrient inadequacies promote immune dysregulation
• (46:32) Effects of sex and age in immune regulation
• (48:59) Controversy surrounding hypertension drugs such as ACE inhibitors and COVID-19
• (52:28) ARDS and long-term lung damage

If you’re interested in learning more, you can read the full show notes here.

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In this episode, Dr. Rhonda Patrick discusses all things vitamin C. This episode covers oral bioavailability, intravenous vitamin C bioavailability, immune cell function, common cold and other viral infections, lung function, sepsis, pneumonia, inflammation, intravenous vitamin C and cancer, role in exercise, safety concerns, and so, so much more!

In this episode, you'll discover:

• (00:00) Introduction
• (07:33) Background on vitamin C, an antioxidant and immune booster
• (17:09) Bioavailability of vitamin C and dose frequency
• (22:53) Vitamin C in the context of the common cold
• (28:09) Vitamin C improves lung function and immunity
• (35:54) Vitamin C and exercise - does it blunt exercise adaptation?
• (45:51) Vitamin C and fatty acid oxidation, including relevance in obesity
• (48:44) Vitamin C and the brain - memory, learning, and executive function
• (51:15) Intravenous Vitamin C and its use for the treatment of certain kinds of infection
• (55:33) Intravenous Vitamin C as an adjunct cancer therapy
• (57:40) Effect of Vitamin C on fertility and reproduction
• (58:36) Intravenous vitamin C and cardiovascular health
• (01:00:42) Vitamin C and inflammation
• (01:02:38) Vitamin C’s mechanisms of action 
• (01:08:34) Intravenous and Oral vitamin C safety
• (01:10:20) Vitamin C intake and kidney stone risk
• (01:13:57) Conclusions

If you’re interested in learning more, you can read the full show notes here.

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This episode features Dr. Rhonda Patrick answering some of the most popular questions related to COVID-19. Look for another COVID-19-focused Q&A, coming soon. 

In this episode, you'll discover:

• (00:00) Introduction
• (02:37) Are children and infants susceptible to COVID-19? Are some more susceptible to a more severe form of the disease? Are they carriers of it and possibly spreading transmission?
• (11:00) Can you explain a little about hydroxychloroquine as possibly treating COVID-19? How does it work? Does it have to do with it being a zinc ionophore?
• (17:58) Can you talk about quercetin's role as a zinc ionophore?
• (20:51) Is there any indication blood type influences COVID-19 risk?
• (24:52) Would you shed light on the conversation regarding vitamin D upregulating ACE2 receptors and vitamin D's influence on susceptibility to COVID19 infection?
• (43:45) Can you discuss whether sauna use might help prevent COVID19?
• (52:55) Is it true that high dose intravenous vitamin C might help treat COVID-19?
• (01:04:35) What are your thoughts on melatonin being a potential factor for impacting the severity of the virus via its effects on inflammation and oxidative stress?

If you’re interested in learning more, you can read the full show notes here.

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This episode was originally recorded for The Kevin Rose Show. Given some of the unique discussions we had, I had no choice but to ask the great Kevin Rose if he would let me re-post it over here on the FoundMyFitness podcast feed. A request which he graciously obliged.

In this episode, you'll discover:

• 00:00:00 - Introduction
• 00:08:00 - Increasing omega-3 levels in the brain with phospholipid DHA
• 00:27:23 - Metformin's effects on longevity and possible harms
• 00:48:23 - Fasting and NAD+ supplementation
• 00:50:05 - Getting sulforaphane from food and supplements 
• 01:06:57 - Magnesium L-threonate efficacy for brain health
• 01:13:44 - Sauna use mimics exercise, improving heart and brain health
• 01:23:48 - New FMF Membership

 

If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/rhonda-krs-2

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Rhonda gives a summary of the science of resveratrol including its effects in animals and humans, mechanisms, and the bottom line on resveratrol supplementation and safety.

In this episode, you’ll discover:

• (00:00) Introduction
• (03:39) Resveratrol improves cardiovascular biomarkers in clinical trials
• (06:49) Anti-inflammatory effects of resveratrol  
• (08:11) Improved cognition and memory in clinical studies
• (11:23) Resveratrol improved healthspan, but not lifespan, in animals
• (12:28) Induction of longevity genes via xenohormesis
• (16:19) Contradictory effects on exercise-associated benefits
• (20:34) Various factors that affect resveratrol bioavailability
• (23:09) Unintentional effects on drug metabolism

If you’re interested in learning more, you can read the full show notes here.

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In this episode, Rhonda describes NAD+ (perhaps one of the most important molecules in the human body), why it is so important for aging, and why it declines with age.    In this episode, you'll discover: 

• (00:00) Introduction
• (03:07) Overview of NAD+, a source of cellular energy
• (09:18) NAD+ fuels PARP and sirtuin enzymes, promoting longevity
• (12:37) How can I raise NAD+ levels?
• (17:03) Can NAD+ boosters (NMN & NR) promote cancer growth?
• (19:15) Making sense of the research so far
• (27:03) Why not supplement with NAD+ directly?
• (29:23) Clinical trials investigating nicotinamide riboside are promising
• (32:42) Recap and concluding thoughts

If you’re interested in learning more, you can read the full show notes here.

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David A. Sinclair

David A. Sinclair, PhD, is a professor in the Department of Genetics at Harvard Medical School and co-director of the Paul F. Glenn Center for the Biological Mechanisms of Aging. He is the co-founder of the journal Aging, where he serves as co-chief editor.

Dr. Sinclair's work focuses on understanding the mechanisms that drive human aging and identifying ways to slow or reverse aging's effects. In particular, he has examined the role of sirtuins in disease and aging, with special emphasis on how sirtuin activity is modulated by compounds produced by the body as well as those consumed in the diet, such as resveratrol. His work has implications for human metabolism, mitochondrial and neurological health, and cancer.

In this episode, you'll discover:

• (00:00) Introduction
• (17:59) Caloric restriction, fasting, and exercise activate sirtuin longevity genes
• (21:47) Boosting NAD+ levels reduces sirtuin loss with age
• (23:03) Resveratrol extends sirtuin activation 
• (27:36) NAD+ resets epigenetic aging clocks
• (31:54) Yamanaka factors reprogram adult cells into stem cells
• (46:48) Resveratrol is a xenohormetic compound 
• (55:35) Resveratrol improved cognitive function in Alzheimer's disease
• (58:03) NR and NMN improve cognitive function 
• (01:06:19) NMN delays aging in multiple organs
• (01:01:22)  Challenges of translating animal research

If you’re interested in learning more, you can read the full show notes here.

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This podcast is the audio from a presentation Dr. Rhonda Patrick gave on how the sauna may be an exercise mimetic for heat health and healthspan. Sauna use has emerged as a means to increase lifespan and improve overall health, based on compelling data from observational, interventional, and mechanistic studies. Listen in to find out more.

In this episode, you'll discover:

• (00:00) Introduction
• (03:01)  Clinical research shows that sauna improves cardiovascular health
• (09:19) Finnish sauna vs Waon infrared therapy
• (12:35) The mechanisms of sauna use mimic exercise
• (15:58) Heat shock proteins mediate the benefits of sauna use
• (23:42) Sauna use reduces inflammation
• (25:54) Sauna use is enjoyable and safe
• (28:55) Crowd questions and answers 

If you’re interested in learning more, you can read the full show notes here.

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In this short episode, Dr. Patrick discusses some of the compelling science including observational studies, randomized controlled trials, and human mechanistic studies that suggests exercise is a powerful tool for preventing or managing the symptoms of depression and mental illness. Moreover, she talks about the specific types of exercise and exercise parameters that evidence suggests might be the most helpful for depression.

This podcast started its life as a video, so make sure to check out the full video or the references and episode notes on the episode page.

In this episode, you'll discover:

• (00:00) Introduction
• (01:51) Multiple types of research support the anti-depressant effects of exercise
• (04:45) Exercise boosts serotonin and blocks harmful kynurenine 
• (10:00) Exercise causes beneficial inflammation that boosts BDNF
• (13:18) Depression lowers BDNF and neuroplasticity
• (15:08) Exercise increases endocannabinoids and endorphins 
• (16:09) Concluding thoughts

If you’re interested in learning more, you can read the full show notes here.

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Download the 12-Page "Omega-3 Supplementation Guide"

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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.

Timestamps

• (00:00) Introduction
• (07:58) Dopamine's Neuromodulatory Role
• (09:50) Motivation vs. Reward
• (14:56) Dopamine as a "Wave Pool"
• (20:19) Minimizing Smartphone Dopamine Effects
• (23:53) Dangers of Effortless Dopamine Peaks
• (27:13) Signs of High Motivation
• (29:20) Dopamine Reward Prediction Error
• (38:21) Warm-Up Period for Focus and Motivation
• (42:37) Rewarding Effort
• (53:12) Fostering Tenacity in Kids
• (55:26) Visualizing Negative Outcomes
• (58:12) Overcoming Procrastination
• (1:04:12) Exercise's Impact on Dopamine
• (1:08:56) Cold Exposure vs. Drugs
• (1:10:50) Exercise Entrainment Effect
• (1:14:45) Dangers of Relying on Stimulants
• (1:22:13) Cold exposure
• (1:30:56) Limiting Workout Intensity
• (1:36:29) Anterior Midcingulate Cortex
• (1:38:52) Transcranial Magnetic Stimulation
• (1:44:49) NSDR
• (1:59:36) Healthy Social Media Use
• (2:17:33) Circadian Rhythms and Solar Light
• (2:27:31) Limiting Late-Night Light Effects
• (2:30:30) Spiking Morning Cortisol
• (2:33:54) Long Distance Viewing vs. Screens
• (2:40:27) Limiting Alcohol Intake
• (2:54:08) ADHD
• (3:03:30) Replacing ADHD Drugs with Behaviors
• (3:05:21) Andrew's Weekly Workout Routine
• (3:11:04) Andrew's Diet & Supplement Routine
• (3:15:21) Andrew's Experimentation with Peptides
• (3:20:31) Processing Negative Feedback

Show notes are available by clicking here

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Elissa Epel

Elissa Epel, PhD, is a Professor in the Department of Psychiatry at the University of California, San Francisco where she serves as the director of the Aging, Metabolism, and Emotions Center.

Her research centers on the mechanisms of healthy aging and the associations between stress, telomere length, addiction, eating, and metabolic health.

In this episode, we dive deep into the world of telomeres, the length of which is one of the useful biomarkers scientists have for getting a sense of the differences between how individuals or groups of individuals age. Telomere shortening is both a cause and a symptom of aging and plays key roles in not only how long we live, but in how well. Lifestyle factors such as poor nutrition and smoking can accelerate telomere shortening by generating oxidative stress and inflammation.

In this episode, we discuss:

• (00:00) Introduction and overview
• (12:14) What are telomeres
• (17:23) Telomerase activity and cancer
• (22:22) Factors affecting telomere length:
• (24:50) Diet, coffee, and sugar
• (30:16) Chronic stress
• (35:01) Exercise
• (40:14) Pregnancy and pre-conception
• (51:19) Omega-3s EPA and DHA
• (52:12) Vitamin D
• (54:01) Weight loss and glucose management
• (01:00:30) Meditation
• (01:07:39) Consumer telomere length tests

If you’re interested in learning more, you can read the full show notes here.

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Matthew Walker

Matthew Walker, Ph.D., is a professor of neuroscience and psychology at the University of California, Berkeley, and serves as the Director of the Center for Human Sleep Science. 

Walker's research examines the impact of sleep on human health and disease. One area of interest focuses on identifying "vulnerability windows" during a person's life that make them more susceptible to amyloid-beta deposition from loss of slow wave sleep and, subsequently, Alzheimer's disease later in life.

Dr. Walker earned his undergraduate degree in neuroscience from the University of Nottingham, UK, and his Ph.D. in neurophysiology from the Medical Research Council, London, UK. He is the author of the New York Times best-selling book Why We Sleep: Unlocking the Power of Sleep and Dreams.

In this episode, we discuss:

• (00:00) Introduction
• (08:47) Sleep boosts learning
• (21:21) Manipulating sleep to enhance learning
• (26:28) REM sleep, dreams, and memory encoding
• (34:46) Sleep deprivation causes loneliness
• (46:36) Sleep is disturbed in all neuropsychiatric conditions
• (52:30) Bright light exposure 
• (01:00:02) How much sleep is enough?
• (01:10:21) Inflammation triggers sleep
• (01:26:16) Bidirectional relationship between poor sleep and Alzheimer's disease
• (01:35:12) Deep sleep deprivation increases beta-amyloid
• (01:41:40) Preventing dementia
• (01:48:44) Sleep tracking technology
• (01:56:25) Four Pillars of Sleep
• (02:06:02) Metabolism and microbiome
• (02:23:34) Tips for better sleep

If you’re interested in learning more, you can read the full show notes here.

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This episode features a Q&A session with Dr. Rhonda Patrick. The questions were sourced from social media followers of both FoundMyFitness and also Zero Fasting Tracker, a convenient mobile app used widely in the fasting community for logging.

In this 45-minute podcast, Dr. Patrick answers some of the most popular questions related to fasting, including:

• (00:00) Introduction
• (03:46) What effects do coffee, supplements, and amino acids have on fasting?
• (12:29) Should you consume electrolytes on a fast?
• (14:50) What evidence is there that one method of fasting is more beneficial than others?
• (24:01) What effect does the consumption of exogenous ketones have on fasting?
• (29:30) Are there downsides to exercise during fasting?
• (34:31) What role does fasting play in the growth-longevity tradeoff?
• (49:48) What's the ideal way to break a fast?

If you’re interested in learning more, you can read the full show notes here.

Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter

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Dale E. Bredesen

Dale E. Bredesen, M.D., is a professor of neurology at the Easton Laboratories for Neurodegenerative Disease Research at the David Geffen School of Medicine at the University of California, Los Angeles (UCLA).

Dr. Bredesen's laboratory focuses on identifying and understanding basic mechanisms underlying the neurodegenerative process and the translation of this knowledge into effective treatments for Alzheimer's disease and other neurodegenerative conditions. He has collaborated on the publication of more than 220 academic research papers.

In this episode, we discuss:

• (00:00) Introduction
• (06:00) What is Alzheimer's disease?
• (09:29) Alzheimer's types - hot, dry, and toxic
• (18:56) APOE-4 gene triples risk of Alzheimer's disease
• (20:55) Cognoscopy for dementia detection
• (23:11) Lifestyle interventions
• (32:33) Keto flex 12/3 diet can treat dementia
• (50:58) Omega-3s resolve inflammation
• (57:39) Sauna use detoxifies the body 
• (01:06:05) Available consumer tests

If you’re interested in learning more, you can read the full show notes.

Join over 300,000 people and get the latest distilled information on alzheimer's disease straight to your inbox weekly: https://www.foundmyfitness.com/newsletter

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/crowdsponsor