The Aliquot Preview FoundMyFitness Health

Incorporating resistance training into your exercise regimen presents a scheduling dilemma – there's simply not enough time. Performing time-efficient workouts that involve supersets, paired sets, drop sets, and multi-joint exercises decrease training time while providing the minimum effective dose necessary for muscle hypertrophy.

In this Aliquot, experts Dr. Brad Schoenfeld and Dr. Stuart Philips provide tips for optimizing gym time and share the workout routines and healthy lifestyle behaviors they practice to promote healthy aging.
00:00:23 - Minimal effective dose for hypertrophy 00:10:18 - Dr. Schoenfeld's personal fitness routine 00:13:40 - What is Dr. Phillips doing to age well? Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, every-other-week Science Digest emails, and more.
Learn more and sign up at: https://www.foundmyfitness.com/aliquot

The progressive loss of skeletal muscle mass and strength that occurs with aging, referred to as sarcopenia, begins as early as our 30s or 40s. Many factors contribute to sarcopenia, including diet and inactivity. Building muscle mass in one's early years is essential for staving off the age-related loss of muscle mass and may promote longevity. 

In this Aliquot, Dr. Stuart Phillips discusses the importance of building muscle through resistance training and why starting early is important.
00:00:00 - Introduction 00:00:58 - Why muscles decline with age and what to do 00:06:00 - Why muscle is important for longevity 00:16:25 - Causes of anabolic resistance in old age Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, every-other-week Science Digest emails, and more.
Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Non-steroidal anti-inflammatory drugs, or NSAIDs, are among the most widely used drugs worldwide, available in both prescription and over-the-counter forms, such as aspirin, ibuprofen, naproxen, and others. Most NSAIDs, with the exception of aspirin, work by inhibiting the activity of a family of enzymes called cyclooxygenases, which drive inflammatory processes. But because these inflammatory processes can be beneficial in some contexts and because the drugs often elicit off-target effects, there are some concerns about their use. 

In this Aliquot, I describe current recommendations and concerns surrounding NSAID use. 
00:00:00 - Introduction 00:02:58 - Daily aspirin use and cardiovascular disease risk (clip from Q&A #9) 00:07:02 - The pros and cons of low-dose aspirin (clip from Q&A #30) 00:11:43 - Aspirin use and metastatic cancer risk 00:13:46 - Aspirin vs other NSAIDs 00:15:20 - Effects of ibuprofen on the kidneys, stomach, and muscles (clip from Q&A #14) 00:18:52 - NSAIDs, heart attack, and stroke 00:20:04 - Alternatives to NSAIDs Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.
Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Dietary fiber is a broad term that refers to the non-digestible components of fruits and vegetables. Gut microbes break down certain types of fiber, releasing micronutrients trapped in the fiber matrix and producing beneficial metabolic byproducts, such as short-chain fatty acids. Fiber exerts a wide array of beneficial health effects, influencing metabolic health, and may be an important, if overlooked, component of ketogenic diets. 

In this Aliquot, Dr. Michael Snyder, Dr. Dominic D'Agostino, and Dr. Rhonda Patrick discuss the benefits of dietary fiber.  
00:00:00 - Introduction 00:00:44 - The gut microbiome influences glucose and cholesterol regulation 00:07:25 - Benefits of including a variety of fibers on a ketogenic diet 00:10:51 - Titrating carbohydrates when beginning a ketogenic diet reduces side effects 00:20:30 - Eating fiber-rich foods optimizes the health benefits of a ketogenic diet  
Watch the full interview featuring Dr. Snyder:
https://www.youtube.com/watch?v=eHJXh5zvOHU&t=0s
 
FoundMyFitness episode page:
https://www.foundmyfitness.com/episodes/michael-snyder 
 
Watch the first full interview featuring Dr. D'Agostino:
https://www.youtube.com/watch?v=vuIlsN32WaE
 
FoundMyFitness episode page:
https://www.foundmyfitness.com/episodes/dominic-dagostino
 
Watch the second full interview featuring Dr. D'Agostino:
https://www.youtube.com/watch?v=nUoCasS4Evg
 
FoundMyFitness episode page:
https://www.foundmyfitness.com/episodes/dominic-dagostino-2
Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.
Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Alcohol, one of the most used drugs worldwide, is a controversial subject. Whereas some research suggests drinking alcohol improves health, an abundance of evidence indicates that drinking alcohol also harms health. Particularly, higher alcohol intake is associated with an increased risk of many cancers. Some of the deleterious effects of drinking may be due to alcohol's effects on sleep. Although alcohol may help us feel calm and ready to sleep, it has surprising effects on REM sleep and maybe our waking behaviors too.
 
In this Aliquot, we discuss some of the risks and surprising effects of alcohol on human health and behavior. 
00:00:00 - Introduction 00:00:57 -  Multiple drinks per day increases the risk of many cancers (Member Q&A segments) 00:07:16 - Moderate alcohol consumption reduces cognitive impairment risk, heavy drinking increases it 00:08:58 - Mild alcohol intake increases the likelihood of living to 90 and improves insulin sensitivity 00:11:30 - Alcohol dampens autoimmunity, but increases infection risk  00:12:07 - Take-home messages about breast cancer 00:14:38 - Alcohol and four other factors that reduce sleep quality (Matthew Walker segments) 00:20:16 - Alcohol is a sedative, but reduces sleep continuity and suppresses REM sleep  
Watch the full Q&A featuring Dr. Rhonda Patrick:
https://www.youtube.com/watch?v=w8pTzRBxgmg
Watch the full interview featuring Dr. Walker:
https://youtu.be/bEbtf7uS6P8
FoundMyFitness episode page:
https://www.foundmyfitness.com/episodes/matthew-walker
Watch the full interview featuring Tim Ferris:
https://youtu.be/w3KuJVni5zQ
FoundMyFitness episode page:
https://www.foundmyfitness.com/episodes/tim-ferriss
Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.
Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Autoimmune diseases such as type 1 diabetes, rheumatoid arthritis, and multiple sclerosis occur when the immune system mistakes the body's own proteins for those released by invading pathogens. The immune system has strategies for filtering these autoimmune cells out of circulation; however, this filter can malfunction due to age, genetic predisposition, disruption of the gut barrier and gut microbiota, or other environmental exposures. In this episode of the Aliquot podcast, we'll discuss autoimmunity and how childhood exposure to germs, dietary fiber intake, and fasting can build a healthy and balanced immune system.
00:00:00 - Introduction 00:02:06 - Childhood exposure to germs educates the immune system (Eran Elinav segment) 00:08:51 - Environment has more influence over the microbiome than genes  00:12:42 -  The conversation between gut bacteria and the immune system (Sonnenberg segment) 00:15:51 - Fiber feeds friendly bacteria and attenuates immune overactivity 00:19:15 - Prolonged fasting resets autoimmunity (Valter Longo segment) 00:22:55 - Fasting is an opportunity to repair the body  
Watch the full episode featuring Dr. Eran Elinav:
https://www.foundmyfitness.com/episodes/eran-elinav
FoundMyFitness episode page: 
https://www.foundmyfitness.com/episodes/eran-elinav
Watch the full episode featuring Drs. Erica & Justin Sonnenburg:
https://www.youtube.com/watch?v=gOZcbNw7sng
FoundMyFitness episode page: 
https://www.foundmyfitness.com/episodes/the-sonnenburgs
Watch the full episode featuring Dr. Valter Longo:
https://www.youtube.com/watch?v=evGFWRXEzz8
FoundMyFitness episode page: 
https://www.foundmyfitness.com/episodes/valter-longo-2

 
Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.
Learn more and sign up at: https://www.foundmyfitness.com/aliquot