FoundMyFitness

Rhonda Patrick, Ph.D.

  • 3 hours 32 minutes
    #091 Andrew Huberman, PhD: How to Improve Motivation & Focus By Leveraging Dopamine

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

    Discover my premium podcast, The Aliquot

    Join over 300,000 people and sign up for my newsletter

    Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more

    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.

    In this episode, we discuss:

    • (00:07:58) Dopamine is a neuromodulator, not a neurotransmitter
    • (00:09:50) Dopamine's role in motivation & pursuit
    • (00:14:56) The dopamine wave pool analogy
    • (00:20:19) Strategies to minimize the dopamine-triggering effects of smartphone use
    • (00:23:53) Why dopamine peaks without effort are dangerous
    • (00:27:13) The number one sign of a highly motivated individual
    • (00:29:20) Dopamine reward prediction error
    • (00:31:39) How effort and anticipation influence dopamine release
    • (00:33:42) Does lacking motivation reflect dopamine system deficits?
    • (00:38:21) Why focus & motivation circuits are like exercise
    • (00:42:37) Why attaching reward to effort itself is the holy grail of learning
    • (00:44:03) Unpacking the concept of “limbic friction”
    • (00:47:53) How setbacks provide crucial feedback to your dopamine system
    • (00:52:09) Why the real reward lies in the process
    • (00:53:12) Why parents should reward verb states instead of providing adjectives
    • (00:55:26) Boosting motivation with visualization of negative outcomes
    • (00:58:12) How to overcome procrastination
    • (01:04:12) How does exercise affect the dopamine system?
    • (01:08:56) Deliberate cold exposure vs. drug highs
    • (01:10:50) The entrainment effect of same-time exercise
    • (01:14:45) Why you shouldn't rely on stimulants when lacking motivation
    • (01:15:29) How caffeine affects motivation
    • (01:16:02) Why Dr. Huberman limits his nicotine consumption and may quit
    • (01:19:26) The pitfalls of artificial stimulants
    • (01:22:13) Why Andrew "counts walls" during deliberate cold exposure
    • (01:27:05) Cold exposure parameters for increasing dopamine
    • (01:29:39) Cold plunge alternatives for replenishing the dopamine pool
    • (01:30:56) Why Andrew limits most workouts to 80-85% intensity
    • (01:33:58) Using exercise & cold exposure as stimuli for the brain
    • (01:36:29) The anterior midcingulate cortex (aMCC)
    • (01:38:52) Transcranial magnetic stimulation
    • (01:41:43) What does Dr. Huberman think of Neuralink?
    • (01:44:49) How non-sleep deep rest (NSDR) replenishes dopamine levels
    • (01:51:24) Why NSDR may teach people to become better at sleeping
    • (01:55:06) Rhonda's experience trying NSDR after a night of poor sleep
    • (01:56:25) Possible creativity & trauma therapy benefits of NSDR
    • (01:59:36) How to cultivate a healthy relationship with social media
    • (02:01:09) Dr. Huberman's insights on social media detachment and usage limits
    • (02:06:05) Dr. Huberman on the unique psychosocial dynamics of X (formerly Twitter)
    • (02:07:26) Andrew's recommended daily use limit for Instagram
    • (02:10:00) Is social media increasing the prevalence of ADHD?
    • (02:11:41) Why Andrew recommends setting social media constraints
    • (02:13:44) Social media makes grown adults behave like teenagers
    • (02:14:53) Is social media increasing divorce rates?
    • (02:17:33) How low solar angle sunlight affects the circadian rhythm
    • (02:27:31) How to limit the adverse effects of late-night artificial light
    • (02:29:18) The light bulb that mimics sunrise and sunset
    • (02:30:30) How to spike morning cortisol by 50%
    • (02:31:42) What's the optimal time to view morning sunlight?
    • (02:32:32) Can light panels replace viewing morning sunlight?
    • (02:33:54) Combatting laptop & phone use with long distance viewing
    • (02:40:27) Why Andrew recommends limiting alcohol to 0-2 drinks per week
    • (02:48:30) How does alcohol affect the dopamine and serotonin systems?
    • (02:54:08) Treating ADHD with prescription drugs, supplements, & behaviors
    • (02:58:51) Factors contributing to the possible overdiagnosis of ADHD
    • (03:02:17) Do people with ADHD lack focus capacity?
    • (03:03:30) Can behavioral modifications replace the need for ADHD drugs?
    • (03:05:21) Andrew's weekly workout routine
    • (03:11:04) Andrew's diet & why his dinners are higher in carbs
    • (03:12:00) Modulating stress with the physiological sigh
    • (03:12:55) Andrew's supplement routine
    • (03:15:21) Andrew's experimentation with peptides
    • (03:17:35) How Andrew gauges supplement, diet, & workout routine effectiveness
    • (03:20:31) How does Andrew deal with negative comments & press?

    Watch this episode on YouTube

    Show notes are available by clicking here

    12 June 2024, 1:26 pm
  • 2 hours 31 minutes
    #090 How Exercise Prevents & Reverses Heart Aging | Benjamin Levine, M.D.

    Download the 13-Page "Omega-3 Supplementation Guide"

    Discover my premium podcast, The Aliquot

    Join over 300,000 people and sign up for my newsletter

    Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more

    Everyone has to get old sometime, but what if, at least for some aspects of aging, we didn't have to? Imagine if the loss of heart size and the stiffness that often comes with aging could be reversed, even well into late middle-age.

    And not by a little - by a lot. Today's guest, Dr. Benjamin Levine, has shown that with the right exercise protocol, people who were sedentary most of their lives could reverse up to 20 years of heart aging. Dr. Levine is one of the world's leading experts in understanding how the heart adapts under a variety of conditions, whether that's exercise, elite athleticism, or hospital bedrest. Or even highly exotic conditions, like prolonged exposure to microgravity. He is the founding director of the Institute for Exercise and Environmental Medicine at UT Southwestern in Dallas, a leading facility renowned for its research in cardiovascular physiology. His expertise also extends into space medicine, where he advises NASA, underscoring his broad, deeply fundamental understanding of how the heart changes over time. Additionally, he is a recognized authority in sports cardiology, consulting for organizations such as the NCAA, NFL, NHL, and various professional sports leagues.

    In this episode, we discuss:

    • (00:06:21) Are 3 weeks of bed rest worse for fitness than 30 years of aging?
    • (00:10:08) Why untrained individuals recover fitness faster than athletes following bed rest
    • (00:11:40) Does exercise protect against long COVID?
    • (00:14:31) "COVID triad testing" guidelines for evaluating heart health in athletes
    • (00:16:17) Why strict bed rest is a model for space flight
    • (00:17:14) How 12 weeks of bed rest affects heart size
    • (00:18:42) Why a brand-new rubber band mimics a lifetime of endurance training
    • (00:22:14) The exercise dose that preserves youthful cardiovascular structure
    • (00:24:22) The exercise regimen that reversed 20 years of heart aging
    • (00:28:05) What it takes to reverse vascular age by 15 years in 70-year-olds
    • (00:33:29) Benefits of starting an exercise regimen in your 70s [benefits that don't involve cardiac remodeling]
    • (00:39:17) Considering the risks of high-intensity exercise
    • (00:42:42) Balancing high-intensity & moderate-intensity training
    • (00:47:39) Training for health vs. training for performance
    • (00:48:47) Why muscle mass & cardiorespiratory fitness are like retirement funds
    • (00:49:58) Make exercise a part of your personal hygiene
    • (00:51:01) Why does VO2 max correlate with longevity?
    • (00:58:29) The 2018 JAMA study on cardiorespiratory fitness & mortality
    • (01:04:06) How does change in fitness over time affect mortality?
    • (01:06:19) Why exercise non-responders should consider "increasing the dose"
    • (01:10:08) The 2 limiting factors for improving VO2 max in competitive athletes
    • (01:13:05) How marathon training affects heart size in sedentary young people
    • (01:17:20) Heart adaptations in purely strength-trained vs. endurance athletes
    • (01:23:09) Why pure strength-trainers should incorporate endurance training
    • (01:26:53) How strength training affects blood pressure (exercise pressor reflex)
    • (01:31:27) How exercise influences cardiac output in mitochondrial myopathy patients
    • (01:33:25) Does CrossFit count as endurance training?
    • (01:35:50) What's the best exercise for improving blood pressure?
    • (01:40:57) Lifestyle strategies for treating hypertension
    • (01:43:26) Why recovery is key to reaping the benefits of a training stimulus
    • (01:47:22) The best indicator of being overtrained
    • (01:48:22) Heart rate brackets & running pace estimates for training zones 2-5
    • (01:54:46) Why heart rate variability is a poor indicator of recovery
    • (02:00:02) Why do men tend to be faster runners than women?
    • (02:03:34) Can women achieve similar aerobic exercise benefits doing 2x less than men?
    • (02:05:06) Are there cardiovascular benefits of HRT in women?
    • (02:06:57) How Dr. Benjamin Levine defines "extreme exercise"
    • (02:08:45) How does exercise volume affect coronary plaque calcification
    • (02:15:35) How exercise duration & intensity affect coronary calcium levels
    • (02:18:48) Why high exercise duration & intensity increases risk of Afib
    • (02:21:18) What exercise dose increases Afib risk?
    • (02:23:06) Managing stroke risk in athletes prone to Afib with anticoagulants
    • (02:26:00) Why you shouldn't become an endurance athlete to "live longer"

    Watch this episode on YouTube

    Show notes are available by clicking here

    28 May 2024, 8:42 pm
  • 51 minutes 17 seconds
    #089 Why Exercise Intensity Matters for Longevity | CrossFit for Health 2024

    Download the 9-Page "Cognitive Enhancement Blueprint"

    Discover my premium podcast, The Aliquot

    Join over 300,000 people and sign up for my newsletter

    Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more

    I recently had the privilege of presenting at the CrossFit Health Summit, where I explored a constellation of factors contributing to longevity. In this context, I placed a special emphasis on the pivotal role of vigorous exercise throughout life.

    In this episode, I discuss:

    • (03:12) Why "below normal" cardio may be a great starting point (for adding years to your life)
    • (05:07) The simple math of 45 days of life extension (per 1 mL/kg/min VO2max)
    • (05:15) Is there an upper limit to the longevity benefits of VO2 max?
    • (06:12) Why poor cardiovascular fitness is nearly as bad as a chronic disease
    • (06:52) Why zone 2 training may not improve VO2 max (for some people)
    • (08:08) Protocols for improving VO2 max quickly
    • (09:10) How to estimate VO2 max in 12 minutes (without a lab)
    • (10:07) What it takes to reverse 20 years of heart aging
    • (12:41) Blood pressure benefits of vigorous exercise
    • (13:10) The role of blood pressure in dementia
    • (13:29) The BDNF brain benefits of high-intensity exercise
    • (14:05) The signaling role of lactate production by muscle
    • (16:13) How training effortfully improves focus & attention
    • (17:04) Protocols for maximizing BDNF from training (HR training targets and duration)
    • (17:23) Anti-cancer effects of vigorous exercise
    • (18:11) Why shear stress kills circulating tumor cells — an experiment in three cell lines
    • (18:33) Why reducing circulating tumor cells likely greatly increases survival
    • (19:00) What if you exercise in short bursts all day long?
    • (20:06) Why "exercise snacks" are a crucial pre- and post-mealtime activity
    • (20:49) The best ways to improve mitochondrial biogenesis — and metabolism
    • (21:47) The mortality benefits of breaking up sedentary time
    • (26:17) Why the protein RDA is too low (and the flawed experiments that lead to that)
    • (27:19) How much protein is needed for muscle?
    • (29:07) Does omega-3 reduce muscle atrophy?
    • (30:41) Why we should lift for aging and to prevent the 8% per decade decline of muscle
    • (32:03) Is lifting heavy necessary for gaining muscle?
    • (33:06) What the sauna has in common with exercise
    • (34:45) Does the sauna enhance the benefits of exercise?
    • (36:44) How heat shock proteins prevent plaque aggregation & slow muscle atrophy
    • (38:23) Can sauna after resistance training boost hypertrophy?
    • (39:06) Sauna parameters (temperature, duration, frequency, & humidity)
    • (39:59) Comparing traditional saunas to infrared
    • (40:59) Are hot baths a valid sauna alternative?
    • (42:15) Audience Q&A
    • (42:19) Is EPA or DHA responsible for omega-3's effects on disuse atrophy?
    • (43:53) Are endurance athletes at risk for cardiovascular injury?
    • (44:57) What mechanisms are responsible for sauna's benefits?
    • (47:08) Is a sauna temperature above 200 °F too hot?
    • (49:31) My recommended sauna temperature & duration

    Watch this episode on YouTube

    Show notes are available by clicking here

    8 April 2024, 6:34 pm
  • 21 minutes 48 seconds
    #088 The Science of Optimizing Sleep - Special Preview

    Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more

    Discover my premium podcast, The Aliquot

    If you’ve been following FoundMyFitness for a while, you may remember that we have our members-only podcast, The Aliquot. I want to share a preview of our newest Aliquot episode, "The Science of Optimizing Sleep," available to everyone, not just our Premium Members.

    Adequate, quality sleep is essential for the body's recovery and repair, promoting optimal physical and mental health. Getting a good night's sleep can be challenging, especially in our modern world, but we can take steps to overcome those challenges. In this Aliquot, we present a mashup of our best resources on sleep, featuring insights from Dr. Matthew Walker, Dr. Satchin Panda, and me.   In this preview, we discuss:  
    • (00:02:13) How exercise timing affects deep sleep
    • (00:08:03) Do saunas and hot baths increase sleep-enhancing hormones?
    • (00:12:33) Can learning and meditation boost deep sleep?
    • (00:14:10) Do scented oils, like lavender, impact sleep?
    • (00:14:47) The insulin-tryptophan-melatonin connection
    • (00:19:20) Why carb-heavy meals make us sleepy

    In the full episode available only for Premium Members, we also discuss:

    • Can calming music, akin to lullabies, curb pre-sleep ruminations?
    • The effect of air quality on sleep
    • The effect of low-level noise on sleep fragmentation
    • Whether or not time in nature transforms sleep quality
    • Could melatonin supplementation increase REM sleep — at the cost of decrease deep sleep?
    • How my sauna and hot tub routine preps me for sleep
    • Is there evidence white noise helps sleep and can calming music curb pre-sleep ruminations?
    • The differential impact of morning vs. evening light in slow wave sleep
    • Can adjusting our body's thermal cues unlock deeper sleep? (increase deep sleep)
    • Improving sleep with science-backed heat therapy protocols and how my sauna and hot tub routine preps me for sleep
    • The four pillars of sleep
    • How much sleep is enough? (from newborns to older adults)
    • The surprising lifestyle factors that synergize to maintain glymphatic clearance in aging brains (sleep, exercise, and omega-3s)
    • Are modern lifestyles and "social jetlag" turning us into shift workers?
    • Building resilience against circadian disruptions
    • Five immediate steps to enhance sleep quality tonight
    • How long caffeine stays in the system
    • The effect of alcohol and marijuana on sleep, particularly REM sleep
    26 March 2024, 12:51 am
  • 1 hour 17 minutes
    #087 The Science of Magnesium and Its Role in Aging and Disease | Dr. Rhonda Patrick

    Download the 9-Page "Cognitive Enhancement Blueprint"

    Discover my premium podcast, The Aliquot

    Join over 300,000 people and sign up for my newsletter

    Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more

    In this solo episode, I'm taking an in-depth look at magnesium – a critical yet frequently underestimated mineral in our health. Magnesium stands tall among vital nutrients for its significant role in multiple aspects of human physiology. During this podcast, we'll delve into the widespread negative health effects caused by a lack of magnesium and discuss why increasing your magnesium intake might be key to achieving optimal health.

    In this episode, I discuss:

    • (00:04:27) Why the effects of magnesium are far-reaching
    • (00:06:47) Why athletes need at least 10-20% more magnesium than the RDA
    • (00:10:54) Why magnesium deficiency & insufficiency are common
    • (00:12:19) How to determine if you're getting enough magnesium
    • (00:12:23) The problem with magnesium blood tests
    • (00:15:14) Magnesium supplements
    • (00:18:17) Is magnesium threonate better at crossing the blood-brain barrier?
    • (00:25:08) Why magnesium threonate shouldn't count toward your RDA goal
    • (00:17:50) The effectiveness of epsom salt baths (see also 01:12:41)
    • (00:26:04) What magnesium supplement do I take?
    • (00:26:31) The effect of stress on magnesium balance
    • (00:30:15) Why the energy demands of workouts affect magnesium balance
    • (00:32:56) Does magnesium supplementation improve sleep?
    • (00:34:04) Why trials in the field of nutrition are often misleading
    • (00:37:26) Does higher magnesium intake improve cognition?
    • (00:39:07) Does magnesium have a role in preventing Alzheimer's disease?
    • (00:42:09) The effect of creatine on the brain (and its relationship to magnesium)
    • (00:42:42) Why magnesium may prevent excitotoxicity in the brain
    • (00:43:32) Magnesium's potential for managing migraines
    • (00:46:41) The role of magnesium in aging
    • (00:47:39) Why magnesium deficiency impairs DNA repair
    • (00:49:13) Magnesium's role in cancer prevention
    • (00:51:14) Why magnesium is intertwined in genomic stability
    • (00:54:04) Why we shouldn't disregard observational data in nutrition
    • (00:54:52) How magnesium intake affects mortality risk and cancer
    • (00:57:49) Magnesium in osteoporosis prevention
    • (00:59:21) Why magnesium intake in early life affects bone accretion
    • (01:01:06) The effect of magnesium on vitamin D metabolism
    • (01:06:36) Does magnesium treat high blood pressure?
    • (01:10:12) Does magnesium help manage muscle cramps?
    • (01:12:41) Is transdermal absorption of magnesium effective?

    Watch this episode on YouTube

    Show notes are available by clicking here

    19 March 2024, 10:00 am
  • 56 minutes 59 seconds
    #086 How Micronutrients & Exercise Ameliorate Aging | Dr. Rhonda Patrick

    Download the 9-Page "Cognitive Enhancement Blueprint"

    Discover my premium podcast, The Aliquot

    Join over 300,000 people and sign up for my newsletter

    Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more

    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:

    • (04:48) 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) Exercise snacks ​

    Watch this episode on YouTube

    Show notes are available by clicking here

     

    6 March 2024, 11:00 am
  • 3 hours 59 minutes
    #085 Dr. Peter Attia on Mastering Longevity – Insights on Cancer Prevention, Heart Disease, and Aging

    Download the 9-Page "Cognitive Enhancement Blueprint"

    Discover my premium podcast The Aliquot

    Show notes are available by clicking here

    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:

    • (00:07:36) Defining cardiovascular disease
    • (00:09:43) Coronary plaque and fatality risk
    • (00:11:09) What is cholesterol?
    • (00:13:34) How ApoB predicts heart disease
    • (00:21:34) Factors elevating ApoB
    • (00:25:24) ApoB reference range explained
    • (00:27:23) Does high ApoB cause cardiovascular disease
    • (00:37:01) ApoB thresholds for ASCVD prevention
    • (00:40:27) Dietary factors raising ApoB
    • (00:39:33) Genetics of ApoB and LDL
    • (00:53:24) Does low LDL increase cancer?
    • (00:56:19) Cholesterol-lowering drugs
    • (00:59:59) Statins, uses, and side effects
    • (01:03:12) Are statins toxic to mitochondria?
    • (01:09:56) Ubiquinol for statin-induced muscle soreness
    • (01:11:09) How to train in zone 2
    • (01:17:09) Statins and neurodegenerative disease risk
    • (01:21:54) Cholesterol synthesis in the brain (desmosterol role)
    • (01:25:58) Statin alternatives – pros and cons
    • (01:27:30) Ezetimibe
    • (01:31:01) Bempedoic acid
    • (01:36:49) Berberine for CVD Risk Reduction?
    • (01:39:36) Muscle as a glucose sink
    • (01:45:58) Chronic glucose toxicity and vascular impact
    • (01:51:38) Hemoglobin A1C Levels and Mortality Data
    • (01:55:35) 80/20 Zone 2/VO2 Max Training Protocol
    • (02:02:12) Insights from VO2 max testing data
    • (02:12:17) How obesity increases cancer risk
    • (02:15:03) Cancer screening benefits and risks
    • (02:20:47) Dr. Attia's recommended cancer screening age
    • (02:28:54) Liquid biopsies for detecting cancer
    • (02:34:48) CT scans, mammograms and radiation concerns
    • (02:40:32) Menopause – hormonal shifts and health effects
    • (02:45:13) Hormone replacement therapy (HRT)
    • (02:58:57) Perimenopause diagnosis with hormone levels
    • (03:02:04) HRT's impact on dementia, cancer, and heart disease risk
    • (03:04:49) Estrogen's role in bone density
    • (03:07:42) Vitamin D
    • (03:16:24) Testosterone replacement for women's sexual function
    • (03:18:47) HRT safety 10 years post-menopause
    • (03:23:05) Treating low testosterone in men
    • (03:29:53) TRT side effects and risks
    • (03:32:33) Ways to reduce blood pressure
    • (03:39:33) How to measure blood pressure
    • (03:45:30) Peter's longevity optimization routines

    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

    27 December 2023, 4:19 pm
  • 1 hour 2 minutes
    #084 The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick

    Download the 9-Page "Cognitive Enhancement Blueprint" companion guide at bdnfprotocols.com.

    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
    • (1:01:36) Download "The Cognitive Enhancement Blueprint" at bdnfprotocols.com 

    Watch this episode on YouTube

    Show notes are available by clicking here

    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 our premium podcast, The Aliquot: https://www.foundmyfitness.com/aliquot

    5 December 2023, 11:51 pm
  • 1 hour 34 seconds
    #083 How Vitamin D, Omega-3s, & Exercise May Increase Longevity | Dr. Rhonda Patrick

    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"

    Watch this episode on YouTube

    Show notes are available by clicking here

    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

    10 November 2023, 6:23 pm
  • 2 hours 51 minutes
    #082 The Science of Vigorous Exercise — Should We Train Hard or Train Long? | Martin Gibala, Ph.D.

    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

    19 September 2023, 9:39 pm
  • 1 hour 36 minutes
    #081 The Anabolic Potential of Omega-3 Fatty Acids | Chris McGlory, PhD

    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

    3 July 2023, 3:17 pm
  • More Episodes? Get the App
© MoonFM 2024. All rights reserved.