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Chronic insomnia and untreated sleep apnea profoundly accelerate cognitive decline, impair performance, and diminish resilience. In this episode, Dr. Michael Grandner outlines practical, scientifically validated interventions, including CBT-I and stimulus control strategies, to retrain your body for consistently restorative sleep. He provides critical insights into detecting hidden sleep apnea and explains how precise timing of morning light, caffeine, and supplements like melatonin can dramatically enhance sleep quality and daytime performance. Dr. Grandner also shares actionable tips for falling asleep faster, managing nighttime awakenings, and provides an honest look at the accuracy and pitfalls of sleep trackers.

Timestamps:

• (00:00) Introduction
• (04:45) Poor sleep vs. insomnia—how can you tell?
• (07:11) Does stressing about sleep make insomnia worse?
• (13:41) CBT-I's real target—wakefulness, not sleepiness
• (16:11) Why your bed should be reserved strictly for sleep
• (20:23) Can trying too hard to sleep backfire?
• (21:38) Scrolling yourself awake? Try standing instead
• (24:59) What should you do if you can't fall back asleep?
• (27:51) Why effort keeps you awake
• (29:30) Sleep restriction therapy—worst name, best solution?
• (32:10) Can you train yourself to fall asleep faster?
• (34:52) Why bedtime cliffhangers sabotage sleep
• (36:32) Sedatives vs. CBT-I—which beats insomnia better?
• (40:45) Insomnia by the numbers—is it affecting you?
• (42:06) Why sleep apnea is shockingly common (and often unnoticed)
• (45:44) Is nighttime waking a hidden sign of sleep apnea?
• (51:50) Are at-home sleep apnea tests reliable?
• (53:22) Allergies vs. sleeping position—what causes sleep apnea?
• (56:05) What actually happens during REM and deep sleep?
• (1:04:33) Are dreams your brain's way of decoding life?
• (1:08:50) How apnea destroys sleep architecture
• (1:10:20) Does untreated sleep apnea raise Alzheimer's risk?
• (1:13:19) How poor sleep disrupts attention and memory
• (1:16:36) Effective CPAP alternatives
• (1:20:39) Mouth taping—sleep hack or hype?
• (1:22:42) Measuring sleep apnea treatment success
• (1:24:45) Advanced sleep hygiene for chaotic schedules
• (1:28:13) Do blue-blocking glasses actually enhance sleep?
• (1:28:58) Why morning light is key
• (1:33:45) Should you delay your morning cup of coffee?
• (1:37:43) Why consistent mornings are crucial—even if bedtime isn't
• (1:41:14) Are you losing sleep to "revenge bedtime procrastination"?
• (1:46:01) Why 5 mg of melatonin might be too much
• (1:53:38) Do melatonin supplements contain more than advertised?
• (1:56:31) Can melatonin boost your immune system?
• (1:57:26) Debunking melatonin supplement safety myths
• (2:01:48) Do magnesium, glycine, and L-theanine actually help sleep?
• (2:04:49) Why glutamine and B12 might keep you awake
• (2:06:21) THC and REM suppression—the hidden costs
• (2:12:48) Does CBD genuinely improve sleep quality?
• (2:15:21) Alcohol as a sleep aid—more harm than good?
• (2:18:18) How late is too late for caffeine?
• (2:22:31) Why staying up late leads to unhealthy eating
• (2:27:21) Is shift work more harmful than smoking?
• (2:31:04) What's the ideal power nap length?
• (2:32:50) Strategic napping advice for shift workers
• (2:34:58) Optimal caffeine timing for shift workers
• (2:35:31) The fastest way to adjust to a new time zone
• (2:41:02) How exercise and light help beat jet lag
• (2:43:34) Can sleep trackers accurately detect wakefulness?
• (2:47:09) Sleep stage tracking—useful data or misleading?
• (2:51:36) Should you trust your wearable's sleep score?
• (2:55:54) How to use sleep tracker data effectively
• (3:01:08) Evening habits elevating your heart rate
• (3:03:11) Troubleshooting insufficient REM and deep sleep
• (3:06:07) Is your sleep tracker doing more harm than good?
• (3:10:25) Does better sleep boost cognitive resilience?
• (3:12:54) Why school start times clash with teen biology
• (3:15:32) Shifting your circadian rhythm with light and exercise
• (3:17:38) Can 15 minutes extra sleep boost athletic performance?
• (3:19:48) Is "sleep banking" a competitive game-changer?
• (3:22:15) Does poor sleep predict injury risk?
• (3:27:12) Why caffeine isn't enough to overcome poor sleep
• (3:28:50) Do eye masks and earplugs significantly improve sleep?
• (3:30:27) Proven techniques to fall asleep faster
• (3:32:24) Does reading before bed shorten sleep onset?
• (3:33:14) Can't fall back asleep? Try this
• (3:34:16) One proven strategy for deeper sleep
• (3:35:40) Reducing nighttime urination awakenings
• (3:37:23) Is sharing a bed disrupting your sleep?
• (3:39:02) How to tell if you're truly sleeping enough
• (3:40:40) Do you really need 8 hours of sleep?
• (3:41:55) Adjusting your routine to your chronotype

Show notes, transcript, and summary are available by clicking here

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When testosterone runs low, libido isn't the only casualty—muscle mass drops, fat accumulates, insulin resistance rises, and motivation declines. In this episode, Derek from More Plates More Dates highlights common pitfalls that suppress testosterone and evaluates popular testosterone-boosting supplements like Tongkat Ali, boron, and ashwagandha, clarifying what's evidence-based versus overhyped. He also details practical strategies for testosterone replacement therapy (TRT), covering optimal delivery methods, benefits, risks, fertility implications, and key biomarkers to monitor.

Timestamps:

• (00:00) Introduction
• (04:50) Why is testosterone essential for men?
• (07:11) The role of testosterone in women's health
• (08:53) Does higher testosterone shorten lifespan?
• (12:12) What the castrati reveal about testosterone and longevity
• (15:07) Free vs. total testosterone—what's the difference?
• (18:42) Best practices for measuring and interpreting testosterone levels
• (21:29) Reference ranges or symptoms—which matters more?
• (24:50) When is high testosterone a red flag?
• (26:32) What LH and FSH reveal about testosterone production
• (31:11) Could high SHBG levels be limiting your testosterone?
• (35:02) Why SHBG increases with age—and how diet and lifestyle accelerate it
• (39:45) Key symptoms of low testosterone in men
• (42:46) Is alcohol sabotaging your testosterone levels?
• (45:39) Why low-fat and low-carb diets might lower testosterone
• (46:18) Common micronutrient mistakes hurting hormone levels
• (48:12) How excess body fat impacts testosterone
• (51:39) When endurance training goes too far
• (56:02) Are endocrine disruptors truly harming male hormones?
• (58:42) Debunking myths about declining testosterone in men
• (1:01:32) Why dietary fat is essential for hormone health
• (1:03:55) Is a ketogenic diet bad for testosterone?
• (1:05:10) Which type of exercise boosts testosterone most?
• (1:07:16) Do vitamin D, zinc, and magnesium actually help?
• (1:11:36) Does boron significantly raise free testosterone?
• (1:12:45) Ashwagandha's true potential for testosterone enhancement
• (1:17:00) Is Tongkat Ali the best herbal testosterone booster?
• (1:20:51) Tongkat Ali or boron—which is superior?
• (1:22:20) Shilajit, Tribulus, Fenugreek—do they actually work?
• (1:23:33) The four best supplements to raise testosterone levels
• (1:25:17) Dutch test vs. blood test—which is better for cortisol?
• (1:26:32) When should you consider testosterone replacement therapy (TRT)?
• (1:34:23) What realistic benefits can TRT provide?
• (1:37:34) Does TRT raise heart disease and erythrocytosis risk?
• (1:47:23) Creams vs. injections
• (1:48:47) Does TRT increase prostate cancer risk?
• (1:51:01) Hair loss, acne, sleep apnea—what are TRT's real side effects?
• (1:53:41) The rollercoaster effect of testosterone injections
• (1:56:15) Could low testosterone be riskier than TRT?
• (1:59:38) Choosing the right TRT delivery method
• (2:06:16) Do smaller, more frequent injections reduce risks?
• (2:08:12) Can you maintain fertility while on TRT?
• (2:16:12) Why TRT quickly shrinks testicles
• (2:17:40) Key biomarkers you must track on TRT
• (2:26:57) Testosterone therapy for women—symptoms, ranges, and risks
• (2:36:49) Can DHEA supplements safely raise testosterone in women?
• (2:39:47) What actually causes hair loss?
• (2:46:00) Does your maternal grandfather determine your hairline?
• (2:46:48) Why stopping hair loss means accepting risks
• (2:55:54) How effective are ketoconazole, minoxidil, and microneedling?
• (2:58:55) Topical vs. oral minoxidil—how do side effects compare?
• (3:02:00) Is microneedling effective without minoxidil?
• (3:04:51) Do finasteride and dutasteride alter brain chemistry?
• (3:06:03) Finasteride and the nocebo effect—are side effects imagined?
• (3:07:37) Does minoxidil delay baldness or just mask it?
• (3:09:06) Can dutasteride extend your lifespan?

Show notes, transcript, and summary are available by clicking here

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In this special episode, you'll get an exclusive 30-minute preview of my latest Ask Me Anything (AMA) session, normally reserved for FoundMyFitness Premium Members. Each month, Premium Members join me live to receive direct answers to their most pressing questions on nutrition, supplements, longevity, sleep, fitness—no topic is off-limits. In today's sneak peek, you'll hear why I've started taking exogenous ketones, details about my personal coffee routine (from bean choices to brewing methods), optimal supplement dosages (including ubiquinol, berberine, and vitamin K2), and whether some popular greens powders might pose risks due to heavy metals.

Learn more here about becoming a FoundMyFitness Premium Member for as little as $15 per month. After signing up, you'll also unlock the full 90-minute session, along with more than 100 hours of additional AMA content. Your membership directly supports our mission to deliver trustworthy, unbiased, science-backed health information that's entirely ad-free and free from commercial bias. Every Premium Member helps us stay focused solely on providing you with the highest-quality insights grounded in rigorous science.

Timestamps:

• (00:00) Introduction
• (02:44) Why I started taking exogenous ketones
• (04:02) What ketone supplement brand am I using?
• (07:16) Can ketones help reduce performance anxiety?
• (08:50) My daily coffee routine (beans, brewing, and tips)
• (11:31) Should you worry about diterpenes in coffee?
• (12:56) Which coffee bean brand do I trust most?
• (14:04) Does coffee cause dehydration or block mineral absorption?
• (15:46) Is drinking coffee on an empty stomach harmful?
• (16:01) Does dairy reduce coffee's polyphenol benefits?
• (17:53) Should slow caffeine metabolizers avoid coffee?
• (18:52) Can coffee's vasoconstriction affect brain blood flow?
• (19:18) Do coffee pods release harmful microplastics?
• (20:09) The ketone meter I've relied on for 10 years
• (20:35) Does quitting caffeine lower resting heart rate?
• (20:41) What's the best plastic-free coffee maker?
• (21:13) Ideal dosing for ubiquinol, berberine, and alpha-lipoic acid
• (22:43) Which supplements best support fertility and egg quality?
• (23:49) Why (and how much) myo-inositol did I take?
• (24:08) Am I still taking benfotiamine, collagen, lutein, and zeaxanthin?
• (24:34) Creatine vs. methylated B vitamins for homocysteine control
• (25:56) Which vitamin K2 supplement (and dosage) do I use?
• (26:17) Are greens powders (like moringa) high in heavy metals?
• (27:16) Which choline supplement won't raise TMAO?
• (30:31) Which Thorne supplements do I personally use?
• (30:44) How much CoQ10 is needed if you're not targeting fertility?

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Insulin resistance silently shapes the trajectory of nearly every major chronic disease, yet it's often overlooked until blood sugar abnormalities become obvious. In this episode, Dr. Ben Bikman exposes the dietary culprits that drive metabolic dysfunction and highlights actionable, evidence-based tactics for improving metabolic health. Ben also addresses pressing questions about popular weight loss medications like Ozempic and other GLP-1 agonists: Are they groundbreaking solutions, or shortcuts with hidden metabolic consequences?

Timestamps:

• (0:00) Introduction
• (4:51) Can you be insulin resistant with normal glucose levels?
• (8:30) Can glucose monitors detect hidden insulin resistance?
• (10:01) What your skin reveals about insulin resistance
• (11:25) Why is insulin resistance behind so many chronic diseases?
• (15:46) Does obesity cause insulin resistance—or vice versa?
• (22:38) Insulin's surprising roles beyond blood sugar control
• (23:36) What's driving weight gain—insulin or calories?
• (30:30) Do saturated fats cause insulin resistance?
• (37:02) Why refined carbs amplify risks from saturated fat
• (40:04) Fructose vs. refined sugar—which spikes insulin more?
• (41:01) High-carb vs. keto—which diet controls hunger better?
• (45:27) Why low-carb diets might provide a metabolic advantage
• (47:36) Does exercise give you metabolic 'wiggle room'?
• (52:00) Why strength training beats cardio for insulin sensitivity
• (54:03) Should you lower insulin before cutting calories?
• (57:12) Does meal frequency drive insulin resistance?
• (1:00:32) Is nighttime snacking giving you insomnia?
• (1:02:24) Can a sugary breakfast lead to overeating later?
• (1:07:19) Does late-night eating disrupt sleep more than blue light?
• (1:08:59) Can one bad night's sleep trigger insulin resistance?
• (1:12:23) Can air pollution cause weight gain?
• (1:16:15) Vaping vs. smoking—which is worse for metabolic health?
• (1:17:40) Can statins and antidepressants trigger weight gain?
• (1:20:22) How to reverse insulin resistance in 90 days
• (1:26:59) Does apple cider vinegar really lower blood sugar?
• (1:30:54) Ketone supplements—are the metabolic benefits real?
• (1:36:34) Why some ethnicities get diabetes without obesity
• (1:44:28) How oversized fat cells trigger metabolic chaos
• (1:49:28) Do seed oils silently promote insulin resistance?
• (1:52:44) Seed oils—always harmful or only when heated?
• (1:58:35) Fat, muscle, or liver—where does insulin resistance start?
• (2:04:21) Do fat cells shrink or disappear with weight loss?
• (2:07:05) Are shrunken fat cells still insulin resistant?
• (2:08:15) Can exercise and cold therapy specifically shrink visceral fat?
• (2:09:40) Injecting insulin for muscle—are the risks worth it?
• (2:12:45) Are drugs like Ozempic a shortcut or solution for obesity?
• (2:19:12) Are current GLP-1 agonist doses too high?
• (2:20:02) Microdosing GLP-1 drugs—a solution for carb cravings?
• (2:26:01) Do these medications cause muscle loss—or is it poor nutrition?
• (2:28:30) Do GLP-1 agonist benefits extend beyond weight loss?
• (2:30:41) Could these treatments actually promote longevity?
• (2:36:12) The dark side of GLP-1 drugs—can they trigger depression?
• (2:39:31) Insulin vs. glucose—what really drives accelerated aging?
• (2:44:34) How high glucose levels damage cells—from glycolysis to sorbitol
• (2:46:40) How insulin shuts down your body's stress defenses
• (2:51:15) Which biomarkers best predict biological aging?
• (2:55:05) One simple breakfast change to lower insulin
• (2:57:19) Does eating dinner early improve insulin sensitivity?

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Coffee is one of the most powerful longevity tools we have, potentially reducing epigenetic age by up to one year in regular coffee drinkers, but its effectiveness hinges entirely on how you brew it. In this episode, I outline precisely how coffee reduces DNA damage, a key driver of cancer and cellular aging, and why choosing filtered coffee over methods like French press significantly lowers cholesterol risk. I'll discuss exactly which beans and roasts pack the highest antioxidant punch, plus a practical tip on a specific supplement that amplifies coffee's cognitive benefits. You'll also learn the truth about mycotoxins in coffee and why adding dairy can blunt coffee's immediate cognitive-boosting effects.

Timestamps:

• (00:00) Introduction
• (01:24) Can coffee really slow biological aging?
• (04:42) Is coffee actually protective for your heart?
• (05:27) Why morning coffee is healthier than afternoon coffee
• (08:01) How coffee improves your metabolic health
• (09:52) Can coffee reduce cancer risk?
• (11:25) Does coffee protect DNA from damage?
• (13:38) Can coffee enhance your gut microbiome?
• (16:01) Can unfiltered coffee raise your cholesterol?
• (20:13) Which brewing method maximizes antioxidants?
• (20:40) Arabica or robusta—does bean type matter?
• (23:04) Dark vs. light roast—what's richer in antioxidants?
• (23:28) Is cold brew coffee as healthy as hot coffee?
• (23:51) Practical tips to maximize antioxidants
• (24:38) Filtered vs. French press—what's best for longevity?
• (26:48) Can espresso's antioxidants offset its cholesterol risk?
• (27:18) Instant coffee—an overlooked longevity booster?
• (27:40) Why filtered coffee is the clear winner
• (28:20) Caffeinated vs. decaf—what's better for your brain?
• (30:42) Can decaf coffee still enhance cognitive function?
• (33:38) How much caffeine is optimal for athletic performance?
• (36:31) How decaffeination methods affect coffee's benefits
• (39:02) Are mold toxins in coffee really a concern?
• (41:45) Is adding dairy a mistake?
• (43:15) Does MCT powder boost cognition—or just cholesterol?
• (44:59) Does adding L-theanine reduce caffeine-induced anxiety?
• (47:04) The science-backed coffee routine for longevity

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Vitamin D is far more than just a vitamin—it's a potent steroid hormone regulating nearly 5% of our genome. Yet, remarkably, up to 70% of Americans aren't getting enough, placing them at increased risk for dementia and Alzheimer's disease. In this episode, I explore compelling new evidence from a study involving over 12,000 participants, demonstrating that vitamin D supplementation can reduce dementia risk by an impressive 40%, protecting even adults with genetic Alzheimer's risk (ApoE4 carriers).

Timestamps:

• (00:00) Can vitamin D supplements reduce dementia risk?
• (00:46) How common is vitamin D deficiency?
• (03:31) What studies reveal about genes, vitamin D, and dementia
• (05:44) Does deficiency accelerate brain aging?
• (06:45) Can vitamin D supplementation enhance cognitive function?
• (08:15) Dementia risk reduction insights from 12,388 adults
• (09:58) Why women may benefit most
• (10:49) Normal vs. impaired cognition—who benefits more from vitamin D?
• (11:21) Do ApoE4 carriers get dementia protection from vitamin D?
• (13:00) How mild cognitive impairment affects dementia risk
• (13:41) Does the form of vitamin D matter?
• (14:11) What are the optimal vitamin D blood levels?
• (15:07) What dose corrects deficiency?
• (15:33) How vitamin D directly supports brain function

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The study discussed: Vitamin D supplementation and incident dementia: Effects of sex, APOE, and baseline cognitive status

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Nutrition, supplementation, and recovery are foundational for enhancing exercise performance, but their full potential often remains untapped. In this episode, Dr. Andy Galpin, a renowned expert who has coached Olympians, world champions, and professional athletes across major sports, breaks down exactly how to leverage these critical elements to meaningfully enhance your results.

Timestamps:

• (00:00) Introduction
• (05:01) Eating to perform vs. eating to live longer—do you have to choose?
• (08:20) Training fasted—are the mitochondrial benefits worth it?
• (14:53) What should you eat before early-morning strength training?
• (16:52) Why nutrient timing isn't critical for the average exerciser
• (18:44) Is intermittent fasting killing your gains?
• (29:24) Carbs before resistance training—fuel or fluff?
• (31:07) Endurance fueling strategies—what actually works?
• (36:02) When is post-exercise carb intake truly essential?
• (37:35) Game day fueling—how to get it right
• (40:25) Carb supplements vs. whole foods—what do elite athletes actually eat?
• (43:18) Rethinking fat intake for exercise performance
• (46:14) Metabolic flexibility—how the term got hijacked
• (50:39) The real test of metabolic health—why skipping a meal shouldn't break you
• (51:55) Are anaerobic and aerobic systems truly separate?
• (55:56) Does protein timing really matter?
• (58:27) Whole foods vs. protein powders
• (1:03:21) Fat timing—overlooked or irrelevant?
• (1:04:48) The truth about seed oils and saturated fat
• (1:09:43) Magnesium—who actually needs to supplement?
• (1:11:43) The problem with magnesium blood tests
• (1:13:01) Why the magnesium RDA might not be enough
• (1:13:54) Magnesium citrate, glycinate, or threonate—does it matter?
• (1:15:55) Do magnesium supplements really aid recovery?
• (1:18:35) Omega-3 supplementation—is the AFib risk real?
• (1:22:10) Can omega-3s prevent muscle loss during inactivity?
• (1:26:14) Why "performance anchors" matter more than supplements
• (1:30:47) Iron deficiency—the hidden performance killer?
• (1:33:42) Does caffeine before workouts increase fat burning?
• (1:35:29) Caffeine cycling—smart strategy or outdated myth?
• (1:38:45) Can music measurably enhance workout performance?
• (1:39:57) Rhodiola rosea—fatigue fighter or placebo?
• (1:44:38) Beetroot, citrulline, arginine—do nitric oxide boosters work?
• (1:55:07) Beta-alanine—why the tingles might be worth it
• (2:01:05) Is 5g of creatine really enough?
• (2:02:18) Sodium bicarbonate—effective fatigue buffer or GI nightmare?
• (2:04:36) Can you trust what's in your pre-workout supplement?
• (2:06:54) Is too much caffeine killing your performance gains?
• (2:07:41) Can antioxidants blunt exercise performance?
• (2:08:40) High-dose vitamin C—immune protection or adaptation killer?
• (2:15:12) Do anti-inflammatories sabotage your gains?
• (2:17:38) Tart cherry juice—recovery aid or overhyped?
• (2:21:04) Is glutamine the immune booster athletes need?
• (2:29:11) Can collagen actually strengthen tendons?
• (2:33:26) Does glucosamine chondroitin actually help joints?
• (2:34:28) What really happens during recovery—signaling vs. inflammation
• (2:37:25) The most important recovery metric
• (2:39:05) How increased blood flow accelerates muscle repair
• (2:43:55) Why persistent soreness might mean your fascia's at fault
• (2:47:02) Can compression boots genuinely speed recovery?
• (2:47:56) Can simply soaking in water accelerate recovery?
• (2:51:13) When is sauna a better choice than extra miles?
• (2:53:12) Can localized heat preserve muscle during downtime?
• (2:54:31) Cold immersion timing—muscle recovery vs. blunting gains
• (3:01:16) Why pre-bed cold exposure might improve sleep
• (3:04:31) Heart rate variability vs. resting heart rate
• (3:12:45) Why respiratory rate predicts stress better than resting heart rate
• (3:16:57) Are you overtrained—or just overreached?
• (3:21:41) Hormones and overtraining—what's the real link?
• (3:25:48) Does training harder mean you need more sleep?
• (3:27:54) How to know if you're getting enough sleep
• (3:31:17) Sleep trackers
• (3:33:10) Hydration timing—the key to uninterrupted sleep?
• (3:34:54) Why your wind-down index matters
• (3:36:02) Is your bedroom's CO₂ buildup sabotaging your sleep?
• (3:39:40) Are nasal allergies quietly wrecking your recovery?
• (3:41:23) Sleep hacks—what actually works?

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Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, Dr. Darren Candow, a leading researcher with over 140 peer-reviewed publications, explores creatine's diverse physiological impacts, from bolstering cognitive resilience under stress to mitigating symptoms of depression and protecting against cognitive decline caused by sleep deprivation. He explains why the conventional dosage of 5 grams per day might be insufficient, and how higher doses (10–25 grams) could unlock additional therapeutic effects.

Timestamps:

• (00:00) Introduction
• (04:34) What makes creatine effective for exercise performance?
• (08:01) The loss of explosive power with aging
• (09:36) How creatine speeds up recovery between sets
• (12:13) Two ways creatine boosts muscle strength
• (14:12) Why creatine might not speed typical weight-training recovery
• (16:38) Anti-catabolic effects
• (17:16) Why do men and women respond differently?
• (18:50) Dietary creatine vs. supplementation
• (19:36) Is creatine supplementation necessary—or optional?
• (21:05) Why plant-based may benefit most
• (22:15) Should creatine dosage change with age?
• (23:01) Loading vs. daily dosing
• (25:57) Why 5 grams might not be enough—other tissues
• (27:48) Can creatine prevent bone loss—even without weight training?
• (28:10) How creatine supports osteoblast activity
• (29:51) Preventing hip fractures with creatine
• (32:33) Creatine vs. bisphosphonates
• (36:21) Why creatine isn't just for weightlifters
• (38:52) Why stressed brains benefit most
• (40:57) Why brain aging accelerates demand
• (43:54) Why 10g per day might be the optimal dose
• (45:45) Why creatine counteracts sleep deprivation
• (48:53) Before vs. after concussion
• (51:17) Should dosage be adjusted by weight?
• (52:39) Does creatine improve sleep on training days?
• (55:34) Creatine for Alzheimer's and Parkinson's—does the science hold up?
• (57:08) Can creatine help with depression and anxiety?
• (1:00:24) The role of creatine and glutamine in preventing respiratory illness
• (1:02:40) Why creatine may enhance endothelial health and circulation
• (1:04:04) Creatine's role in cardiometabolic health
• (1:05:45) When does loading actually make sense?
• (1:06:51) Creatine's dual role—preserving muscle and enhancing recovery after injury
• (1:09:46) Is creatine effective without exercise?
• (1:12:01) Why creatine might improve male fertility
• (1:13:57) Is it safe for children?
• (1:17:21) Creatine supplementation during pregnancy
• (1:18:54) Could creatine boost motor skills in kids?
• (1:19:34) Creatine monohydrate vs. the rest
• (1:24:15) How to avoid digestive issues with creatine supplementation
• (1:26:56) Does timing matter—and should you cycle it?
• (1:28:32) Should you take creatine every day—or only workout days?
• (1:29:17) Why caffeine might blunt the effects
• (1:32:21) Does creatine increase body fat—or is that a myth?
• (1:33:08) Preventing cramps (the hydration myth)
• (1:34:33) Understanding the creatinine confusion—why creatine won't damage your kidneys
• (1:36:59) Why creatine is linked (wrongly?) to baldness
• (1:40:22) Debunking myths—sleep, cancer, urination
• (1:43:39) How creatine affects homocysteine levels
• (1:46:32) Creatine and protein—the ideal post-workout pair?
• (1:49:26) How to pick the best creatine supplement
• (1:51:46) What to know about micronized creatine

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For decades, exercise was considered an optional part of cancer care—something beneficial for general health but not essential. The evidence is now overwhelming: exercise is not just supportive—it's a therapeutic intervention that recalibrates tumor biology, enhances treatment tolerance, and improves survival outcomes. With over 600 peer-reviewed studies, Dr. Kerry Courneya's work has fundamentally reshaped our understanding of how structured exercise—whether aerobic, resistance training, or high-intensity intervals—can mitigate treatment side effects, enhance immune function, and directly influence cancer progression.

Timestamps:

• (00:00) Introduction
• (04:31) Why exercise should be effortful
• (05:17) How to meaningfully reduce risk of cancer
• (09:06) What type of exercise is best?
• (10:43) How exercise reduces risk—even for smokers and the obese
• (13:32) Weekend-only exercise
• (16:33) 150 vs. 300 minutes per week (more is better—up to a point)
• (18:47) Why pre-diagnosis exercise matters
• (21:53) Why resilience to cancer treatment starts with exercise
• (23:45) Why low muscle mass drives cancer death
• (26:42) Why BMI fails to measure true obesity
• (30:35) Why daily activity isn't enough (structured exercise matters)
• (32:18) Breaking up sedentary time—do 'exercise snacks' help?
• (34:34) Supplements vs. exercise
• (35:16) Where exercise fits with chemo and immunotherapy
• (38:14) Why rest is not the best medicine
• (44:04) Aerobic vs. resistance
• (44:57) How weight training improves 'chemo completion'
• (47:25) Why exercise creates vulnerability in cancer cells (limitations do apply)
• (49:53) Why exercise might be crucial for tumor elimination
• (55:47) Why cardio may be better at clearing tumor cells
• (59:02) When cancer spreads quickly—and when it doesn't
• (1:00:27) Why liquid biopsies may prevent over-treatment
• (1:05:40) Exercise-sensitive vs. exercise-resistant cancers
• (1:08:50) Prostate cancer therapy—why strength training matters
• (1:10:54) When exercise is the only therapy—does it work?
• (1:12:10) Why HIIT reduces PSA in prostate cancer
• (1:14:24) Avoiding overtreatment—can exercise buy you time?
• (1:14:44) Why high-intensity exercise boosts anti-cancer biology
• (1:15:55) Turning a diagnosis into a wake-up call
• (1:18:55) Why oncologists are rethinking exercise
• (1:21:34) Why exercise eases anxiety about cancer—proven psychological benefits
• (1:27:44) Before, during, and after treatment
• (1:29:46) Why exercise is unique among cancer therapies
• (1:31:00) Why cancer patients stop exercising—the risky mistake almost everyone makes
• (1:33:25) How to get sedentary cancer patients exercising (realistically)
• (1:35:59) The $1 million per patient case for including exercise
• (1:37:40) Why recurrence trials haven't convinced doctors—yet
• (1:40:20) The bottom-line message
• (1:40:39) The myth of a cancer panacea (exercise included)
• (1:46:51) What's the best $50 investment for staying active?
• (1:47:24) Only 15 minutes per day—what's the best anti-cancer exercise?

Show notes are available by clicking here

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Exercise is more than a tool for physical transformation—it's a cornerstone of longevity, metabolic resilience, and neurocognitive vitality. In this special episode, I'm joined by Brady Holmer, a distinguished exercise science communicator and lifelong endurance runner, as we deconstruct the latest evidence-based protocols for enhancing muscle strength and cardiovascular health. What's the optimal exercise protocol to reverse 20 years of heart aging? Is the standard 150 minutes per week truly enough to preserve a youthful heart, or do you need to exercise more frequently? What's the most time-efficient way to build strength and muscle? We cut through the noise to deliver actionable insights that will transform your approach to training.

This episode is accompanied by How to Train According to the Experts — a free, science-backed guide curating evidence-based strategies for optimizing aerobic fitness, strength, and metabolic health. Distilling protocols from leading researchers, it provides actionable frameworks for lifelong vitality. Download it now at howtotrainguide.com

Timestamps:

• (00:00) Introduction
• (03:35) Why your training goals matter
• (06:23) Are 3 weeks of bed rest worse for fitness than 30 years of aging?
• (08:24) How to measure cardiorespiratory fitness
• (11:19) Why VO2 max is a marker of longevity
• (14:23) The role of VO2 max in endurance training
• (17:26) How to improve lactate clearance
• (18:47) Why zone 2 training may not improve VO2 max
• (22:42) How to measure training zones 1-5
• (28:29) Smart watches vs. chest straps for heart rate
• (31:43) Benefits of zone 2 training
• (35:31) Can you combine HIIT and zone 2 in one workout?
• (40:53) Adjusting the 80/20 rule for time efficiency
• (45:13) Evidence-based HIIT protocols
• (49:22) How variation in interval training boosts fitness adaptations
• (51:07) Why the heart stiffens with age
• (54:09) How much exercise do you need?
• (1:00:31) Why exercise should be a daily priority
• (1:02:16) The exercise protocol that reversed 20 years of heart aging
• (1:07:24) Dr. Benjamin Levine's prescription for life
• (1:10:11) Brady & Rhonda's exercise routines
• (1:14:51) HIIT vs. zone 2 for mitochondrial health
• (1:17:39) How exercise intensity impacts fat burning
• (1:21:50) Does zone 2 make you a better "fat burner"?
• (1:27:04) Why HIIT outshines zone 2 for glucose regulation
• (1:31:00) The benefits of interval walking for glucose regulation
• (1:32:24) Why training for brain health is all about intensity
• (1:36:20) How short bursts of activity can extend your lifespan
• (1:40:04) Why "exercise snacks" lower the barriers to fitness
• (1:42:27) An alternative to caffeine for fighting midday slumps
• (1:43:32) The benefits of timing "exercise snacks" around meals
• (1:45:38) How muscle mass and strength decline with age
• (1:48:19) The age-related loss of muscle power (powerpenia)
• (1:50:04) General resistance training principles
• (1:57:01) Why compound exercises are best for building strength
• (2:00:05) Why rest intervals are crucial when strength training
• (2:02:02) How lifting heavy improves mental resilience
• (2:05:26) Should you train to failure?
• (2:08:57) Why strength training isn't a replacement for cardio
• (2:12:16) Training for muscle hypertrophy
• (2:17:38) Training and diet strategies for body recomposition
• (2:22:52) Time-efficient resistance training protocols
• (2:27:38) Why the interference effect is a myth
• (2:29:32) The minimum effective dose for strength and hypertrophy
• (2:31:16) How sauna use improves cardiorespiratory fitness
• (2:36:17) Why heat exposure supports resistance training, unlike cold
• (2:39:06) Can omega-3s prevent muscle loss during disuse?
• (2:41:21) Protein timing, distribution, and its impact on hypertrophy
• (2:46:53) Creatine supplementation

Show notes are available by clicking here

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Download my "How to Train According to the Experts" guide

Protein is far more than a building block for muscle—it's essential for metabolic health, insulin sensitivity, and preventing conditions like type 2 diabetes and sarcopenia. But how much do we truly need? And could too much protein, especially from meat, actually be harmful? This episode challenges the conventional RDA of 0.8 g/kg, presenting research that supports higher intakes of 1.2–2 g/kg for maintaining muscle, improving body composition, and promoting longevity. We also confront myths around protein timing and the so-called "anabolic window." Lastly, we address concerns about protein's links to cancer, heart disease, and kidney function, showing how exercise can redirect growth factors like IGF-1 to promote repair while mitigating risks.

Timestamps:

• (00:00) Download my "How to Train" guide
• (00:51) Introduction
• (03:32) Why muscle matters
• (05:57) Why do we lose muscle?
• (07:31) How to negate anabolic resistance
• (08:24) Why it's never too late to build muscle
• (09:05) Requirements for overweight & obese individuals
• (09:52) Exposing the flaws of the RDA
• (11:12) Optimal intake when resistance training
• (11:55) What to do when losing weight
• (13:08) Does protein harm healthy kidneys?
• (14:59) How important is distribution?
• (17:11) Debunking the "anabolic window"
• (18:48) Benefits of pre-sleep intake
• (20:20) Timing & distribution takeaways
• (21:01) What are the best sources?
• (24:05) Animal vs. plant protein
• (26:27) Protein supplements (whey, casein, & collagen)
• (27:57) Does high intake accelerate aging?
• (31:32) Why exercise changes the story
• (34:02) What we can learn from athletes
• (34:36) Does high intake accelerate atherosclerosis?
• (36:51) 8 key takeaways

Show notes and transcript are available by clicking here

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