FoundMyFitness

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)(04:34)(08:34)(11:55)(14:17)(16:17)(19:35)(22:33)(28:24)(29:38) (32:09)(35:18)(38:03)(40:28) (43:26) (44:42) (46:58) (49:48) (50:56)(52:36)(54:13)(1:01:36) 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

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)(01:04)(08:20)(11:49)(13:05)(14:14)(14:52)(20:09)(22:22)(25:15)(28:27)(30:39)(31:38)(34:02)(35:46)(39:57)(46:14)(47:09)(49:24)(52:23)(54:30)(55:38)(58:32) 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

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)(11:00)(11:53)(13:22)(14:40)(17:45)(22:09)(30:31)(35:47)(40:06)(44:22)(45:56)(55:15)(57:55)(1:00:39)(1:05:50)(1:10:18)(1:14:09)(1:16:13)(1:23:15)(1:50:23)(1:55:38)(1:59:23)(2:01:06)(2:05:06)(2:10:44)(2:16:24)(2:18:45)(2:26:58)(2:27:42)(2:27:47)(2:34:16)(2:36:40)(2:39:20)(2:40:45) 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

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)(05:50)(13:03)(15:23)(17:35)(22:51)(24:58)(28:35)(41:37)(44:20)(50:16)(52:42)(54:46)(55:49)(58:17)(1:01:59)(1:07:42)(1:15:16)(1:18:52)(1:20:38) 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

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: immune signals like IL-1B and TNF-alphawarm-sensing preoptic area neuronsgrowth hormone (GH)slow-wave sleep (SWS) 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)(01:06) (02:06)(04:09)(05:07)(06:39)(06:59)(09:26)(10:39)(12:08)(12:46) 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

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)(11:44)(12:42)(13:38)(15:11)(16:32)(18:54)APOE4(24:19)(33:47)(35:25)(35:45)(36:49)(40:17)(45:31)(47:54)(54:03)(1:14:35)APOE4(1:19:39)(1:25:14)(1:37:13) 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

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)(05:26)(06:56)(11:33)(13:45)(16:21)(17:05)(19:48)(27:22)(29:19)(36:54)(38:18)(43:19)(46:15)(54:49)(57:52)(59:20)(1:03:18)(1:03:58)(1:09:59)(1:11:12)(1:22:31)(1:33:41)(1:36:47)(1:40:16)(1:44:46)(1:46:33)(1:51:06)(1:53:37)(1:58:37) 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

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)(07:13)(15:20)(17:34)(20:03)(20:48)(22:51)(27:06)(29:47)(41:27)(49:40)(52:18)(53:31)(57:40)(1:00:30)(1:05:21)(1:09:04)(1:11:40)(1:13:34)(1:16:17)(1:28:41)(1:30:40)(1:34:07)n vitro fertilization(1:39:12)(1:45:45)(1:48:55)(1:51:57)(2:00:42) 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

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)(07:16)(14:34)(16:48)(19:03)(19:29)(24:52)(28:04)(29:40)(36:16)(39:34)(41:27)(43:57)(45:46)(56:30)(58:22)(01:06:56)(01:08:14)(01:08:31)(01:13:07)(01:15:25)(01:17:09)(01:19:38)(01:20:03)(01:21:56)(01:26:30)(01:31:17)(01:31:54)(01:38:19)(01:42:35)(01:48:57) 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

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)(08:12)(13:49)(16:07)(19:05)(24:00)(30:10)(32:07)(35:21)(37:48)(42:21)(43:11)(50:02) 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

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)(04:59)(08:42)(15:27)(26:36)(29:41)(33:40)(55:48)(01:13:31)(01:34:37)(01:42:39)(01:51:43)(01:58:05)(02:04:17)(02:06:15)(02:22:03)(02:28:22)(02:31:46) 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

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

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

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)(07:09)(18:08)(29:32)(30:16)(36:13)(37:25)(44:33)(52:15)(57:50)(01:04:19)(01:21:48)(01:26:10) 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

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)(06:38)(17:17)(24:44)(35:16)(38:58)(40:25)(56:10)(58:17)(59:26)(01:19:54)(01:34:44)(01:40:33)(01:41:53) 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

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)(06:58)(12:25)(16:18)(25:36)(34:16)(41:17)(01:06:55)(01:14:54)(01:19:51)(01:28:10)(01:47:40)(02:01:42)(02:10:45) Watch the annotated video Subscribe to MedCram on Apple Podcasts Subscribe to MedCram on YouTube

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)(06:36)(14:44)(20:33)(25:23)(27:18)(32:13)(36:41)(54:20)(01:05:03)(01:17:11)(01:20:10)(01:22:50) 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

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)(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

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)(03:31)(13:00)(16:49)(27:44)(34:23)(52:32)(01:10:48)(01:26:25)(01:35:20)(01:53:36)(02:08:44) 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

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 00:04:2900:12:3000:20:4000:26:1600:33:1500:45:1000:47:0500:51:2001:02:1301:03:4101:07:5801:16:21 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