FoundMyFitness

FoundMyFitness Health
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FoundMyFitness

A podcast about health, science, nutrition, aging, and fitness.

  1. #098 How to Train According to the Experts

    3 FEB

    #098 How to Train According to the Experts

    Download my “How to Train According to the Experts” guide 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 Watch this episode on YouTube

    2h 53m
  2. #097 The Science of Protein and Its Role in Longevity, Cancer, Aging, and Building Muscle

    27/11/2024

    #097 The Science of Protein and Its Role in Longevity, Cancer, Aging, and Building Muscle

    Discover my premium podcast, The Aliquot 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 Watch this episode on YouTube

    42 min
  3. #096 How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep

    08/10/2024

    #096 How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep

    Discover my premium podcast, The Aliquot Learn how to choose the right omega-3 supplement in my free 13-page guide Exercise, meal timing, and sleep are three powerful tools for optimizing metabolic health, a key factor in healthy aging. Even slightly elevated blood glucose levels, but within the "normal" range, can contribute to brain atrophy in areas linked to aging and neurodegeneration. Long-term glucose elevations (high HbA1c) also promote harmful compounds that stiffen blood vessels, reduce heart flexibility, and raise cardiovascular risk. In this episode, recorded at the American Academy of Anti-Aging Medicine conference in Palm Beach, Florida, I provide practical, science-backed protocols on how to implement HIIT, circadian-timed eating, and optimized sleep strategies to dramatically improve metabolic health and protect against these harmful effects.  Timestamps: (00:00) Introduction (04:25) Why HIIT outshines zone 2 for improving metabolic health (06:46) The signaling role of lactate production by muscle (09:33) Optimal HIIT conditions for improving body composition (10:36) How vigorous exercise repairs dysfunctional mitochondria (14:27) HIIT vs. zone 2 for mitochondrial biogenesis (16:09) Evidence-based HIIT protocols (17:46) Why "exercise snacks" are a crucial pre- and post-mealtime activity (19:50) The mortality benefits of short exercise bursts (23:08) Why late-night eating is detrimental (27:37) Can high glucose levels accelerate brain atrophy? (28:30) How circadian misalignment affects postprandial glucose (29:46) Metabolic health benefits of time-restricted eating (32:24) Why early eating is better for metabolic health (34:48) Why losing sleep for 3 nights mimics type 2 diabetes (36:58) Why less than 7 hours of sleep increases type 2 diabetes risk (37:44) Why chronically high blood glucose damages cardiovascular health (39:39) What 4 hours of sleep for 4 nights does to insulin signaling (40:44) Why short sleep facilitates obesity (42:03) The checklist for good sleep hygiene (45:37) Can 1 hour of extra sleep help you lose weight? (46:47) Cognitive behavioral therapy for insomnia (CBT-I) (48:22) How HIIT improves metabolic health when sleep-restricted (50:55) Can HIIT ameliorate the mortality risk from poor sleep? Show notes are available by clicking here Watch this episode on YouTube

    53 min
  4. #095 What Microplastics Are Doing to Your Brain, Body, and Reproductive Systems

    19/09/2024

    #095 What Microplastics Are Doing to Your Brain, Body, and Reproductive Systems

    Sweating helps enhance microplastic-associated chemical excretion. Get my free sauna report when you sign up here for my newsletter. Discover my premium podcast, The Aliquot Every week, the average person ingests the equivalent weight of a credit card in plastic.* While certain preventive measures can significantly reduce your intake of these harmful substances, it’s crucial to acknowledge a more daunting concern: the bioaccumulation of microplastics in the brain, potentially at ten times the rate of other organs. Microplastics and their associated chemicals are alarmingly ubiquitous — they permeate breast milk, sperm, the hippocampus, the prefrontal cortex, the air we breathe, medications, the water supply, and our bloodstream, accumulating in most major organ systems. During this episode, we’ll explore the unsettling realities of microplastics and their associated chemicals, diving into how they infiltrate nearly every facet of our environment and body, and discuss actionable strategies to reduce exposure. Timestamps: (00:00) The extent of the problem (02:12) Top sources of exposure (04:00) Contamination of our water (05:04) BPA, phthalates, & PFAS (forever chemicals) (07:06) How heating plastic affects BPA exposure (09:21) Our unfortunate habit of eating credit cards (11:33) Microplastics in major organs (14:05) Crossing the blood-brain barrier (15:01) How microplastics affect a developing fetus (15:55) The bloodstream is a highway for microplastics (18:12) Endocrine and hormonal effects (23:09) Consequences in pregnant women (25:35) How phthalates affect reproductive health (26:36) BPA's involvement in autism spectrum disorder (29:58) Side effects of prenatal BPA exposure (32:18) The brain may be a super-accumulator of plastic (34:50) Human brain microplastic levels are rising (36:06) Lost fertility in women (38:07) Changes in sperm quality (39:23) Microplastics in sperm (40:59) Why the heart suffers (42:51) Microplastics in arterial plaque (43:56) How BPA affects blood pressure (45:58) Risk of cancer (50:31) Topo Chico sparkling water (53:02) Reverse osmosis filtration (54:56) Food-based strategies for limiting microplastics (56:32) The "myth" of BPA-free plastics (58:14) Is salt a source of microplastics? (59:18) HEPA filters (1:00:52) Choose your clothing wisely (1:01:47) How to prevent release of microplastics (from laundry) (1:02:32) Receipts and thermal paper (1:04:17) Microplastic excretion and breakdown (1:06:28) Sulforaphane for detoxifying (1:08:38) Can dietary fiber increase microplastic excretion? (1:10:15) Are plastic chemicals excreted through sweat? (1:11:21) Do excretion strategies work for "forever chemicals"? Show notes are available by clicking here Watch this episode on YouTube * Some sources suggesting this figure may need to be revised downward as a result of some disagreement on the math used. However, in spite of this lack of consensus, the human and animal intake of microplastics is substantial and pervasive.

    1h 15m
  5. #094 Dr. Layne Norton on Building Muscle – Insights on Diet, Training, and Supplements

    22/08/2024

    #094 Dr. Layne Norton on Building Muscle – Insights on Diet, Training, and Supplements

    Get my exact protocols for boosting levels of brain-derived neurotrophic factor (BDNF) and enhancing cognition Discover my premium podcast, The Aliquot Dr. Layne Norton is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. We discuss why most people aren’t training too hard, when to go to failure, whether seed oils are “the” central cause of chronic disease, why having a slow metabolism isn’t a credible reason for being overweight (for most), and the sustaining power of good habits. We also get into controversies around the carnivore diet, diet sodas, artificial sweeteners, intermittent fasting, and much more. Timestamps: (00:00) Introduction (04:48) Layne's coaching philosophy (14:39) Why to start tracking calories (for at least 3 days) (17:41) Why people lie to themselves about food intake (23:06) The profound benefits of small exercise doses (26:53) Why you should treat exercise like brushing your teeth (30:11) Benefits of resistance training for older individuals (33:51) Should you train to failure? (47:07) Why hard training & consistency trump exercise selection (56:46) Is lifting heavy necessary for building muscle? (57:54) Barbell vs. hack squats for preventing falls (1:00:10) Can lifting weights decrease low-back pain? (1:01:43) Injury prevention when resistance training (1:11:16) How exposure therapy can help you with injuries (1:15:04) Why pain doesn't always indicate tissue injury (1:18:17) Should you resistance train after a poor night of sleep? (1:21:57) Why menopause can cause weight gain (1:29:36) Why it's never too late to start lifting weights (1:32:05) Resistance training tips for older individuals with joint pain (1:36:18) Why total protein intake matters more than distribution (1:44:19) Layne's daily protein distribution (1:46:44) The shortcomings of nutrition studies (1:54:06) Is consuming more than 1.6 g/kg of protein beneficial? (1:55:33) Should you eat more protein in a calorie deficit? (1:56:43) Protein intake for endurance athletes (1:58:07) How much protein does Layne eat? (1:59:11) Are seed oils a predominant cause of chronic disease? (2:08:45) Does the carnivore diet increase heart disease risk? (2:14:16) Are heated seed oils more inflammatory? (2:20:33) Is there a "big food" industry conspiracy? (2:26:17) Are sugar-sweetened beverages uniquely deleterious? (2:30:17) Can diet soda help you lose weight? (2:34:20) Microbiome & cancer risks of diet soda (2:42:02) Is drinking 1 Diet Coke per day unhealthy? (2:44:24) Why Layne rarely takes a strong position on early science (2:49:04) Carnivore diet (3:01:52) Time-restricted eating (3:12:38) Layne's daily routine (3:16:55) Layne's diet and supplements (3:19:49) Creatine and hair loss (3:22:49) Rhodiola rosea & ashwagandha (3:25:54) Layne's tier 2 supplements Show notes are available by clicking here Watch this episode on YouTube

    3h 35m
  6. #093 Dr. Luc van Loon: Optimizing Protein Intake & Distribution for Muscle Growth

    30/07/2024

    #093 Dr. Luc van Loon: Optimizing Protein Intake & Distribution for Muscle Growth

    My free omega-3 guide (the ultimate blueprint for choosing a fish oil supplement) Discover my premium podcast, The Aliquot Dr. Luc van Loon is a renowned figure in the realm of exercise science, particularly celebrated for his deep understanding of protein metabolism, resistance training, and the nuanced role of collagen supplements in sports nutrition. Our conversation is an in-depth discussion on optimal protein intake & distribution strategies for stimulating muscle protein synthesis with delightful detours into insightful discussion of un ique topics like the timing of cold-water immersion. Timestamps: (00:00) Introduction (06:00) Why do we need protein? (07:04) How the protein RDA (0.8 g/kg) was established  (11:34) Protein turnover in organs (brain, liver, etc.) (14:54) How much protein do you really need? (19:42) Recommended protein intake when dieting for weight loss (20:59) How the body adapts to higher protein (24:30) Anabolic resistance (27:29) Protein requirements for overweight & obese individuals (29:42) Gaining strength vs. muscle mass (34:04) Optimal protein distribution (37:49) 20g vs. 100g protein post-workout (Luc van Loon study) (40:45) Can evening protein consumption stimulate muscle protein synthesis overnight? (45:29) How does time-restricted feeding affect muscle protein synthesis? (51:51) Protein before vs. after exercising (53:41) How does spreading out protein intake affect hypertrophy? (56:39) Protein shakes vs. animal protein (59:42) Protein supplementation for weight loss & recomposition (1:00:58) Casein vs. whey protein for stimulating muscle protein synthesis (1:03:53) Factors that influence protein's anabolic potential (1:04:58) Raw eggs vs. cooked — what's better for hypertrophy? (1:08:51) Plant vs. animal protein (1:11:52) Plant-based protein powder (1:16:31) Whey protein isolate vs. concentrate (1:17:20) How resistance training changes the leucine threshold (1:20:31) Do high-protein diets cause atherosclerosis? (1:28:29) How muscle adapts to repeated bouts of resistance training (1:31:09) Optimal resistance training frequency (1:33:06) Advice for elderly who want to start resistance training (1:35:33) Hormonal changes & resistance training (1:40:53) Does cold water immersion blunt muscle protein synthesis? (1:50:03) Does collagen increase connective protein synthesis in muscle? (1:57:45) Signaling roles of collagen peptides (2:00:15) How hydrolyzed collagen powder affects pain perception (2:01:37) Benefits of smaller peptides in hydrolyzed collagen (2:03:41) Collagen's impact on skin health (2:07:30) Amino acids from hydrolyzed collagen powder (2:12:14) Luc's exercise routine & diet Show notes are available by clicking here Watch this episode on YouTube

    2h 17m
  7. #092 The Truth About Alcohol: Risks, Benefits, and Everything In-Between | Dr. Rhonda Patrick

    01/07/2024

    #092 The Truth About Alcohol: Risks, Benefits, and Everything In-Between | Dr. Rhonda Patrick

    My omega-3 guide on concerns like a-fib, dosage, supplement quality, oxidation, and more 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 special solo episode of FoundMyFitness, we’re taking a deep dive into alcohol. We’ll explore the science, misconceptions, controversies, and health effects of this widely used drug. I believe that a nuanced, scientific discussion on alcohol is the best way to provide you with the information you need to make an informed decision about alcohol use. Timestamps (00:00) Introduction (08:03) What does it mean to "have a drink"? (09:39) Drinking frequency definitions (12:39) How alcohol is metabolized (18:25) Can alcoholism be inherited? (19:41) How food affects alcohol metabolism (21:40) Does age affect alcohol metabolism? (22:29) How alcohol affects nutrient absorption (27:04) How alcohol affects gut health (28:57) Alcohol elevates circulating LPS levels (31:51) Gut health & alcohol use disorders (36:30) Sick quitter & healthy user biases (39:38) How alcohol impacts the brain (43:34) Alcohol's effects on anxiety (49:56) Alcohol facilitates thiamine deficiency (51:39) Alcohol promotes brain inflammation (52:56) Dementia & Alzheimer's disease risk  (1:06:50) Is resveratrol in red wine beneficial? (1:11:28) How alcohol impacts sleep (1:19:47) Mitigating alcohol's impact on sleep  (1:22:13) Hangover symptoms & causes (1:26:33) How congeners affect hangover severity (1:27:58) Treating hangovers with fruit (1:30:40) Zinc, vitamin B3, & hangovers (1:31:41) Managing hangovers with NSAIDs (1:32:22) "Hair of the dog” for hangovers (1:32:40) Liposomal glutathione, NAC, & hangovers (1:35:56) Does ZBiotics prevent hangovers? (1:38:18) Dihydromyricetin (DHM) for hangovers (1:39:15) Exercise & sauna for treating hangovers (1:40:21) Alcohol's effect on mortality risk  (1:44:28) Alcohol consumption in Blue Zones (1:49:07) Does alcohol increase cancer risk? (2:00:43) Can quitting alcohol lower cancer risk? (2:09:46) Alcohol & cardiovascular disease (CVD) (2:23:24) Alcohol and type 2 diabetes risk (2:28:28) Alcohol's impact on your waistline (2:31:33) Why alcohol facilitates weight gain (2:34:06) How alcohol impacts reproductive health (2:44:31) Preconception alcohol risks (2:47:12) How alcohol affects testosterone in men (2:48:55) Pre-pregnancy alcohol consumption risks (2:53:17) Is red wine the healthiest option? (2:57:47) Alcohol & post-exercise recovery (3:01:34) Does alcohol "blunt your gains"? (3:04:11) The BEER-HIIT study (3:05:03) Can exercise lessen alcohol cravings? (3:12:57) Alcohol damage control tactics Show notes are available by clicking here Watch this episode on YouTube

    3h 24m
  8. #091 Andrew Huberman, PhD: How to Improve Motivation & Focus By Leveraging Dopamine

    12/06/2024

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

    3h 32m
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