87 episodios

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

FoundMyFitness FoundMyFitness Health

    • Salud y forma física
    • 5,0 • 18 valoraciones

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

    #087 The Science of Magnesium and Its Role in Aging and Disease | Dr. Rhonda Patrick

    #087 The Science of Magnesium and Its Role in Aging and Disease | Dr. Rhonda Patrick

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    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

    • 1h 17 min
    #086 How Micronutrients & Exercise Ameliorate Aging | Dr. Rhonda Patrick

    #086 How Micronutrients & Exercise Ameliorate Aging | Dr. Rhonda Patrick

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    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

     

    • 56 min
    #085 Dr. Peter Attia on Mastering Longevity – Insights on Cancer Prevention, Heart Disease, and Aging

    #085 Dr. Peter Attia on Mastering Longevity – Insights on Cancer Prevention, Heart Disease, and Aging

    Download the 9-Page "Cognitive Enhancement Blueprint"
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    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

    • 3 horas 59 min
    #084 The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick

    #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
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    • 1h 2 min
    #083 How Vitamin D, Omega-3s, & Exercise May Increase Longevity | Dr. Rhonda Patrick

    #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

    • 1h
    #082 The Science of Vigorous Exercise — Should We Train Hard or Train Long? | Martin Gibala, Ph.D.

    #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

    • 2 horas 51 min

Reseñas de clientes

5,0 de 5
18 valoraciones

18 valoraciones

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