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  Watch this episode on YouTube Show notes are available by clicking here Join over 300,000 people and get the latest distilled information straight to your inbox several times per month: 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/premium Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot

#082 The Science of Vigorous Exercise — Should We Train Hard or Train Long? | Martin Gibala, Ph.D.

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?  Watch this episode on YouTube Show notes are available by clicking here Join over 300,000 people and get the latest distilled information straight to your inbox several times per month: 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/premium Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot

#081 The Anabolic Potential of Omega-3 Fatty Acids | Chris McGlory, PhD

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  Watch this episode on YouTube  Show notes are available by clicking here Join over 300,000 people and get the latest distilled information straight to your inbox several times per month: 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/premium Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot

#080 How Heat Therapy Improves Slow Wave Sleep

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  Watch this episode on YouTube Show notes are available by clicking here Join over 300,000 people and get the latest distilled information straight to your inbox several times per month: 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/premium Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot  

#079 Blood-Brain Barrier Dysfunction in Alzheimer’s Disease and Dementia | Axel Montagne, Ph.D.

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?  Watch this episode on YouTube Show notes are available by clicking here Join over 300,000 people and get the latest distilled information 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/premium Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot

#078 Resistance training for time efficiency, body composition, and maximum hypertrophy | Brad Schoenfeld, Ph.D.

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  Watch this episode on YouTube Show notes are available by clicking here Join over 300,000 people and get the latest distilled information 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/premium Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot

#077 Rewriting genomes to eradicate disease and aging | Dr. George Church

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  Watch this episode on YouTube Show notes and transcript Join over 300,000 people and get the latest distilled information 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

#076 Building Muscle with Resistance Exercise and Reassessing Protein Intake | Stuart Phillips, PhD

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 LEARN MORE: Coinciding with this release, you can now find a variety of deep resources on the FoundMyFitness website for all of the topics covered in this episode.  Learn about the blood-brain barrier  Learn about intestinal permeability  Learn about toll-like receptors  Learn about cerebral small vessel disease SUPPORT THE CHANNEL: Many of these magnificent resources exist directly as a result of our premium members. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of the FoundMyFitness platform. Become a member

#075 Intestinal Permeability: the Bacterial link to Aging, Brain Barrier Dysfunction & Metabolic Disorder

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  Watch this episode on YouTube 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 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

#074 Dr. Dominic D'Agostino on Developing a Well-Designed Ketogenic Diet and Harnessing Its Benefits

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 Join over 300,000 people and get the latest distilled information 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

#073 Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram

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  Get the show notes Looking for more? Join over 300,000 people and get the latest distilled information on sleep, depression, and fasting straight to your inbox weekly: https://www.foundmyfitness.com/newsletter Try thirty days of our FoundMyFitness premium member to get access to exclusive episodes, emails, a live Q+A with Rhonda and more: https://www.foundmyfitness.com/trial

#072 Morgan Levine, PhD, on PhenoAge and the Epigenetics of Age Acceleration — can we change the pace?

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  Get the show notes   Looking for more? Join over 300,000 people and get the latest distilled information on sleep, depression, and fasting straight to your inbox weekly: https://www.foundmyfitness.com/newsletter Try thirty days of our FoundMyFitness premium member to get access to exclusive episodes, emails, a live Q+A with Rhonda and more: https://www.foundmyfitness.com/trial

#071 Peter Diamandis, MD, and Tony Robbins on strategies that promote longevity now – and in the very near future

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  Get the show notes Looking for more? Join over 300,000 people and get the latest distilled information on sleep, depression, and fasting straight to your inbox weekly: https://www.foundmyfitness.com/newsletter Try thirty days of our FoundMyFitness premium member to get access to exclusive episodes, emails, a live Q+A with Rhonda and more: https://www.foundmyfitness.com/trial

#070 Dr. Eran Elinav on Microbiome Insights into Personalized Response to Diet, Obesity, and Leaky Gut

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  Watch the annotated video Subscribe to MedCram on Apple Podcasts Subscribe to MedCram on YouTube

#069 COVID Vaccine Myths, Questions, and Rumors with Rhonda Patrick and Roger Seheult

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  Looking for more?  Join over 300,000 people and get the latest distilled information on sleep, depression, and fasting 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

#068 Dr. Bill Harris on the Omega-3 Index: Increasing Omega-3 to Promote Longevity & Transform Health

Dr. Ashley Mason is a clinical psychologist and director of the Sleep, Eating, and Affect Laboratory at the Osher Center for Integrative Medicine at UCSF. Her research centers on nonpharmacological approaches for treating depression, insomnia, and overeating. In this episode, we discuss:  (00:00) Introduction (08:10) Whole-body hyperthermia (WBH) and sauna use differ (17:06) Depression causes thermoregulatory dysfunction – but sauna use may correct it (21:12) WBH and sauna use may reduce symptoms of depression (33:22) Heating the body slowly may improve heat tolerance and increase WBH effectiveness (39:35) Sauna use may benefit people with depression and cardiovascular disease – which often coincide (40:18) Dr. Mason and Rhonda are collaborating on new research on depression and WBH (44:19) Sauna bathing and similar practices often provide opportunities for people to connect socially (53:12) Common causes of insomnia (01:01:26) Cognitive behavioral therapy, sleep hygiene, stimulus control, and sleep restriction for treating insomnia  Looking for more?  Join over 300,000 people and get the latest distilled information on sleep, depression, and fasting 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

#067 Dr. Ashley Mason on Drug-free Approaches for Treating Depression, Insomnia, and Overeating

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  Join over 300,000 people and get the latest distilled information on circadian insights 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

#066 Dr. Mark Mattson on the Benefits of Stress, Metabolic Switching, Fasting, and Hormesis

Wim Hof Wim Hof, also known as "the Iceman", holds the world record for the longest ice bath (1 hour and 53 minutes and 12 seconds), just to name one of his many impressive feats. Dr. Patrick and Wim talk a bit about Wim's back story that culminated in him trying out cold water immersion, the relatively recent 2014 scientific publication of the "Wim Hof Method" which includes cold exposure during training, exposure to bacterial endotoxin, Wim's breathing techniques, and meditation. In this episode, we discuss...   (00:00) Introduction (02:08) Wim Hof tells the story of how he fell in love with the cold (08:35) Activating the sympathetic nervous system to lower inflammation  (14:37) Hyperventilation changes blood pH enough to inactivate pain receptors (16:24) Just four days of breathing exercises decreased inflammation (28:06) How much of the effects of meditation are due to breathing technique? (36:45) Cold exposure increases norepinephrine two- to three-fold (44:05) Treating depression with cold therapy  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 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

#017 Wim Hof (the Iceman) on Defeating Extreme Cold & Attenuating the Immune Response

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 Join over 300,000 people and get the latest distilled information on circadian insights 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

#065 Dr. Satchin Panda on Circadian Insights into Exercise Timing, Melatonin Biology, and Peak Cognition

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. Join over 300,000 people and get the latest distilled information on personalized medicine 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

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