Apple Finch Pudding

Apple Finch Pudding
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  • Updated Monthly

If you're the kind of person who loves to learn, this is the podcast for you. The way we learn is by having conversations, reading books, and critical thinking. And we happen to love science. Wanna join?

  1. Sep 29

    The Hidden Factor That Determines How Long You Live | Michael Lustgarten | AFP 57

    How often should you test your blood, and which biomarkers actually predict your healthspan? Join Jeroen Schreel and Michael Lustgarten, a former assistant professor turned longevity consultant, as Michael reveals the exact biomarkers he tracks to optimize biological age, healthspan, and human performance. Learn the science behind tracking heart rate variability (HRV), red blood cell distribution width (RDW), postprandial glucose, and organ-specific biological aging clocks. Discover why standard annual blood panels aren't enough, how to optimize lifestyle habits based on real data, and the truth about ultra-processed foods, calorie restriction, and overtraining.(00:00) Intro(00:40) Meet Dr. Michael Lustgarten(01:05) The Biggest Lie & Hype in Longevity Research(02:20) Why You Need to Track Biomarkers More Than Once a Year(03:38) Reversing Age-Related Trends: HRV and Resting Heart Rate Data(04:56) The Problem with Personal Fitness Trackers & Recommendations(05:23) Linear vs. Nonlinear Aging: Disagreeing with Age Peaks(06:25) Why Albumin and LDL Don't Decline Linearly(08:19) Calorie-Restricted Mice and Body Weight Fluctuations(10:12) What Biomarkers Should You Track First?(11:53) Organ-Specific Proteomic Clocks: Brain & Immune System(12:46) Tracking White Blood Cell Differentials (Neutrophils vs. Lymphocytes)(13:37) The Forgotten Cell: Red Blood Cell Volume & RDW(15:17) HRV & Resting Heart Rate: Balancing the Nervous System(16:37) Can Overtraining Shorten Maximum Lifespan?(17:58) Sunlight, Mitochondria, and Calorie Restriction Effects(19:22) How to Optimize VO2 Max Without Overtraining(20:15) Using HRV & RHR Data to Determine Optimal Exercise Dosage(22:19) Nighttime Respiratory Rate: An Early Marker of Immune System Activation(23:41) Postprandial Glucose Management: Post-Meal Jumping vs. Walking(26:33) Workout Cycles, Recovery Days, and Exercise Intensity Balance(28:24) Calorie Intake & Body Composition: Finding the Weight Sweet Spot(31:41) Is Having a Six-Pack Actually Good for Longevity?(32:45) Ultra-Processed Foods vs. Whole Foods: Managing Junk Food Binges(36:00) Cheat Days & UPFs: Impact on Biomarkers & Neurodegeneration Markers(38:34) Homemade Pizza, Raw vs. Roasted Nuts, and AGEs (Advanced Glycation End Products)(46:28) Seed Oils vs. Whole Foods: Olive Oil vs. Whole Olives(49:04) Finger-Prick Glucose Tracking & Lowering HbA1c(52:00) Balancing Net Carbs, Fats, and Postprandial Glucose Spikes(55:30) High-Carb Meals vs. Glucose Response: Lessons from DataRelevant papers:- Levine et al., 2018. An epigenetic biomarker of aging for lifespan and healthspan. Aging, 20: pp. 573-591; https://doi.org/10.18632/aging.101414- Lu et al., 2019. DNA methylation GrimAge strongly predicts lifespan and healthspan. Aging, 11: pp. 303-327; https://doi.org/10.18632/aging.101684- Murata et al., 2023. Blood biomarker profiles and exceptional longevity: comparison of centenarians and non-centenarians in a 35-year follow-up of the Swedish AMORIS cohort. GeroScience, 46: pp. 1693-1702; https://doi.org/10.1007/s11357-023-00936-w- Zulfiqar et al., 2010. Relation of High Heart Rate Variability to Healthy Longevity. The American Journal of Cardiology, 105: pp. 1181-1185; https://doi.org/10.1016/j.amjcard.2009.12.022- Moqri et al., 2023. Biomarkers of aging for the identification and evaluation of longevity interventions. Cell, 186: pp. 3758-3775; https://doi.org/10.1016/j.cell.2023.08.003- Sehgal et al., 2026. Responsiveness of epigenetic aging biomarkers to longevity interventions in humans. Nature Medicine, 32: pp. 3477-3490; https://doi.org/10.1038/s41591-026-04562-9Don't forget to join our monthly AFP newsletter: https://applefinchpudding.com/newsletter#LongevityResearch #Biomarkers #Healthspan #HeartRateVariability #GlucoseControl #BiologicalAge #SciencePodcast #AppleFinchPudding

  2. Aug 30

    What Can Quantum Computers Actually Do? | Scott Aaronson | AFP 56

    What are the biggest myths in quantum computing? Will quantum computing break modern internet security or quietly revolutionize AI?Discover the true possibilities and limits of quantum computers by joining Jeroen Schreel and Scott Aaronson, a professor in computer sciences at the University of Texas at Austin, as they delve into the world of quantum computers. Together they discuss what quantum computers really can do, why they won't speed up every AI task, the P vs NP problem, Shor’s algorithm, and when fault-tolerant quantum hardware will actually arrive.(00:00) Intro(00:22) Meet Prof. Scott Aaronson(00:39) The Biggest Marketing Hype & Lies in Quantum Computing(02:48) What Quantum Computers Are Actually Good For(03:24) Simulating Quantum Physics, Chemistry & Materials(04:23) Breaking Encryption: Shor's Algorithm & Post-Quantum Encryption(06:38) The Quantum AI & Machine Learning Narrative(09:43) Classical Computing Progress vs. Quantum Speedups ("Dequantization")(13:14) Programmable Quantum Simulations Explained(16:25) Quantum vs Classical: The Space Shuttle Analogy(18:59) Explaining the P vs NP Problem(22:21) NP-Complete Problems, Factoring & The BQP Complexity Class(30:41) Why Do We Actually Need Quantum Computers?(31:42) Amplitudes, Interference & The Born Rule Explained(37:11) The Ultimate Test of Quantum Mechanics & Many-Worlds Interpretation(46:23) What Happens When We Run AI on Quantum Computers?(53:22) Grover's Algorithm & Quadratic Speedups for Search & AI(58:42) How Far Are We From a Functional, Scalable Quantum Computer?Relevant papers:- Aaronson et al., 2026. Future of quantum computing. Quantum Machine Intelligence, 8: Article 3; https://doi.org/10.1007/s42484-026-00351-2- Aaronson, 2005. Quantum Computing, Postselection, and Probabilistic Polynomial-Time. Proceedings of the Royal Society A, 461: pp. 3473-3482; https://doi.org/10.1098/rspa.2005.1546- Ladd et al., 2010. Quantum computers. Nature, 464: pp. 45-53; https://doi.org/10.1038/nature08812- Cao et al., 2019. Quantum Chemistry in the Age of Quantum Computing. Chemical Reviews, 119: pp. 10856-10915; https://doi.org/10.1021/acs.chemrev.8b00803- Baiardi et al., 2023. Quantum Computing for Molecular Biology. ChemBioChem, 24: Article e202300120; https://doi.org/10.1002/cbic.202300120- Boghosian and Taylor IV, 1998. Simulating quantum mechanics on a quantum computer. Physica D: Nonlinear Phenomena, 120: pp. 30-42; https://doi.org/10.1016/S0167-2789(98)00042-6- Jones et al., 1998. Implementation of a quantum search algorithm on a quantum computer. Nature, 393: pp. 344-346; https://doi.org/10.1038/30687- Cheng et al., 2021. A Survey of Encryption Standard and Potential Impact Due to Quantum Computing. IEEE Aerospace Conference; https://doi.org/10.1109/AERO50100.2021.9438392- Aumasson, 2017. The impact of quantum computing on cryptography. Computer Fraud & Security, 2017: pp. 8-11; https://doi.org/10.1016/S1361-3723(17)30051-9- Devadas and Sowmya, 2025. Quantum machine learning: A comprehensive review of integrating AI with quantum computing for computational advancements. MethodsX, 14: Article 103318; https://doi.org/10.1016/j.mex.2025.103318- Abdelgaber and Nikolopoulos, 2020. Overview on Quantum Computing and its Applications in Artificial Intelligence. IEEE Third International Conference on Artificial Intelligence and Knowledge Engineering (AIKE): pp. 198-199; https://doi.org/10.1109/AIKE48582.2020.00038Don't forget to join our monthly AFP newsletter: https://applefinchpudding.ck.page#QuantumComputing #QuantumPhysics #ComputerScience #QuantumAI #SciencePodcast #AppleFinchPudding

  3. Jul 30

    The Most Science-Backed Skincare Routine | Aanchal Panth | AFP 55

    Are physical face scrubs damaging your skin barrier, and do you actually need that 10-step skincare routine? What does dermatological science actually say about your skincare routine?Join Jeroen Schreel and Aanchal Panth, a dermatologist at Dermafolix, as they break down the evidence-based truth behind anti-aging creams, snail mucin, and the biggest skincare mistakes people make every day.(00:00) Intro(00:28) Meet Dr. Aanchal Panth(00:45) The Biggest Skincare Scams: Physical Scrubs & Toners(02:15) Chemical vs. Physical Exfoliation: What Safely Removes Dead Skin(04:59) How to Identify Your Skin Type & Build a 3-Pillar Routine(07:32) Is Sunscreen Necessary Every Day? (Caucasian vs. South Asian Skin)(10:21) UV Light Therapy vs. Red Light LED Masks for Collagen(15:16) Botox Myths: When to Start & How Much Is Too Much?(18:24) Lifestyle Habits That Mirror Your Skin: Sleep, Diet & Exercise(20:58) Protein Intake, Carbohydrates & How Excess Salt Dulls Skin(23:37) Do Collagen & Hair Loss Supplements Actually Work?(28:44) Dangerous & Overrated Supplements: The Biotin Warning(29:49) Sleep Hygiene & How Strength Training Boosts Collagen(35:18) Skincare vs. Genetics: Why Our Ancestors Didn't Need Routines(36:51) The Ideal Minimalist Skincare Routine for Men (and Women)(42:25) What Is a Serum & How to Choose Active Ingredients(44:27) Anti-Aging Creams: What Can Actually Slow Down Wrinkling?(47:35) Trendy Skincare Devices: Microcurrents & At-Home Dermarollers(50:15) Does Snail Mucin Work? (The Wound-Healing Science)(52:21) Dr. Aanchal Panth's Personal Skincare Routine & Final AdvicePapers recommended by Aanchal:- Hussein et al., 2024. Influences on Skin and Intrinsic Aging: Biological, Environmental, and Therapeutic Insights. Journal of Cosmetic Dermatology, 24: Article e16688; https://doi.org/10.1111/jocd.16688- Kaltchenko and Chien, 2025. Photoaging: Current Concepts on Molecular Mechanisms, Prevention, and Treatment. American Journal of Clinical Dermatology, 26: pp. 321-344; https://doi.org/10.1007/s40257-025-00933-z- Rygula et al., 2024. Impact of Diet and Nutrition in Patients with Acne Vulgaris. Nutrients, 16: Article 1476; https://doi.org/10.3390/nu16101476- Ahmed and Mikail, 2024. Diet and skin health: The good and the bad. Nutrition, 119: Article 112350; https://doi.org/10.1016/j.nut.2023.112350- Devjani et al., 2023. Use of supplements for hair loss in skin of color patients. JAAD international, 12: pp. 182-183; https://doi.org/10.1016/j.jdin.2023.06.010- Singh et al., 2024. Snail extract for skin: A review of uses, projections, and limitations. Journal of Cosmetic Dermatology, 23: pp. 1113-1121; https://doi.org/10.1111/jocd.16269- Griffiths et al., 2023. Skin ageing and topical rejuvenation strategies. British Journal Of Dermatology, 189: pp. 17-23; https://doi.org/10.1093/bjd/ljad282- Siddiqui et al., 2024. Comparing Tretinoin to Other Topical Therapies in the Treatment of Skin Photoaging: A Systematic Review. American Journal of Clinical Dermatology, 25: pp. 873-890; https://doi.org/10.1007/s40257-024-00893-wDon't forget to join our monthly AFP newsletter: https://applefinchpudding.ck.page#Skincare #Dermatologist #AntiAging #Tretinoin #SkinCareScience #SciencePodcast #AppleFinchPudding

  4. Jun 29

    How To Predict Illness Before It Happens | Michael Snyder | AFP 54

    What if a wearable device could predict you’re getting sick days before you feel a single symptom? Join Jeroen Schreel and Michael Snyder, a Professor of Genetics at Stanford University, as they delve into the future of medicine. Discover how a massive shift from reactive "sick-care" to proactive, personalized medicine is completely changing everything we know about human longevity, genetic biohacking, and tracking biomarkers in real time. (00:00) Intro (00:20) The Science of Accelerated Aging Peaks (01:35) The Problem With Modern Healthcare (04:00) What Is Proactive Medicine? (06:30) How Wearables Detect Illness Early (09:45) Continuous Biomarkers vs Yearly Blood Work (13:10) The Role Of AI In Personalized Healthcare (15:35) Stanford University Health Trials Overview (18:50) DNA Sequencing And Disease Prevention (22:25) Can We Extend Human Healthspan? (26:00) The Science Of Longevity Explained (29:35) Can Humans Live Forever? (33:20) Psychological Impacts Of Immersive Seminars (36:45) Clinical Trial Analysis: Intensive Psychosocial Interventions (40:32) Physiology vs Traditional Learning Formats (44:50) Future Of Digital Health Technology These are some papers mentioned and/or recommended by Michael:- Shen et al., 2024. Nonlinear dynamics of multi-omics profiles during human aging. Nature Aging, 4: pp. 1619-1634; https://doi.org/10.1038/s43587-024-00692-2- Schüssler-Fiorenza Rose et al., 2019. A longitudinal big data approach for precision health. Nature Medicine, 25: pp. 792-804; https://doi.org/10.1038/s41591-019-0414-6- Dunn et al., 2021. Wearable sensors enable personalized predictions of clinical laboratory measurements. Nature Medicine, 27: pp. 1105-1112; https://doi.org/10.1038/s41591-021-01339-0- Li et al., 2017. Digital Health: Tracking Physiomes and Activity Using Wearable Biosensors Reveals Useful Health-Related Information. PLoS Biology 15: Article e2001402; https://doi.org/10.1371/journal.pbio.2001402- Wu et al., 2025. Individual variations in glycemic responses to carbohydrates and underlying metabolic physiology. Nature Medicine, 31: pp. 2232-2243; https://doi.org/10.1038/s41591-025-03719-2- Panyard et al., 2022. The metabolomics of human aging: Advances, challenges, and opportunities. Science Advances, 42: Article eadd6155; https://doi.org/10.1126/sciadv.add6155- Uwakwe et al., 2025. Longitudinal wearable sensor data enhance precision of Long COVID detection. PLoS Digital Health, 4: Article e0001093; https://doi.org/10.1371/journal.pdig.0001093- Wilson et al., 2021. Non-traditional immersive seminar enhances learning by promoting greater physiological and psychological engagement compared to a traditional lecture format. Psychology & Behavior, 238: Article 113461; https://doi.org/10.1016/j.physbeh.2021.113461- Ganz et al., 2022. Effects of an immersive psychosocial training program on depression and well-being: A randomized clinical trial. Journal of Psychiatric Research, 150: pp. 292-299; https://doi.org/10.1016/j.jpsychires.2022.02.034Michael's book: Genomics and Personalized Medicine: What everyone needs to knowFor more information on Michael's lab:https://med.stanford.edu/content/sm/snyderlab.html/ This is the supplement website Michael mentioned: https://mysupplehub.org Here you can learn more about the health trials running at Stanford University: https://innovations.stanford.edu Don't forget to join our monthly AFP newsletter: https://applefinchpudding.ck.page #Longevity #PersonalizedMedicine #WearableTech #FutureOfMedicine #HealthScience #SciencePodcast

  5. May 31

    The Big Bang Was Not the Beginning | Niayesh Afshordi | AFP 53

    Did the universe really start with a massive explosion out of nothing? What if everything you were taught about the Big Bang in school is fundamentally wrong?Join Jeroen Schreel and Niayesh Afshordi, a Professor of physics and astronomy at the University of Waterloo, and research associate faculty at Perimeter Institute as they deconstruct the modern definition of the Big Bang, shifting away from the idea of a mathematical "singularity" where time stops, and looking at it like waking up from a cosmic dream. From cosmic inflation and primordial sound waves to mind-bending alternative models, like a cyclical "Big Bounce" or the hypothesis that our 3D reality emerged from a collapsing 5D star, this episode bridges the gap between popular myth and cutting-edge physics.   (00:00) Intro (00:39) Ad (02:44) Re-defining the Big Bang (06:09) The Hawking & Penrose Singularity: Where the math of standard physics hits a limit (07:54) Waking up from a cosmic dream: The modern scientific definition of our origins (14:10) Archeology of the sky: Reading cosmic microwave background radiation and sound waves (22:50) What is Cosmic Inflation? Solving the horizon problem (35:33) The Varying Speed of Light theory vs. Inflation models (36:30) Bouncing Narratives: Are we living in a cyclical universe? (37:45) The 5D Star Hypothesis: Did our universe emerge from a higher-dimensional black hole? (46:50) The Eternal Inflation Multiverse & String Theory: Elegance vs. testability (57:50) The Copenhagen Survey: Testing what world-class physicists actually believe (01:03:15) Changing your mind in physics: Why science makes progress "one funeral at a time"   Papers recommended by Niayesh:- Hu and Dodelson, 2002. Cosmic Microwave Background Anisotropies. Annual Review of Astronomy and Astrophysics, 40: pp. 171-216; https://doi.org/10.1146/annurev.astro.40.060401.093926- Guth, 1981. Inflationary universe: A possible solution to the horizon and flatness problems. Physical Review D, 23: pp. 347-356; https://doi.org/10.1103/PhysRevD.23.347- Akrami et al., 2019. Planck 2018 results - X. Constraints on inflation. Astronomy & Astrophysics, 641: Article A10; https://doi.org/10.1051/0004-6361/201833887- Borde et al., 2003. Inflationary Spacetimes Are Incomplete in Past Directions. Physical Review Letters, 90: Article 151301; https://doi.org/10.1103/PhysRevLett.90.151301- Albrecht and Magueijo, 1999. Time varying speed of light as a solution to cosmological puzzles. Physical Review D, 59: Article 043516; https://doi.org/10.1103/PhysRevD.59.043516- Brandenberger and Peter, 2017. Bouncing Cosmologies: Progress and Problems. Foundations of Physics, 47: pp. 797-850; https://doi.org/10.1007/s10701-016-0057-0- Pourhasan et al., 2014. Out of the white hole: a holographic origin for the Big Bang. Journal of Cosmology and Astroparticle Physics, 2014: Article 1309.1487; http://dx.doi.org/10.1088/1475-7516/2014/04/005- Guth, 2007. Eternal inflation and its implications. Journal of Physics A: Mathematical and Theoretical, 40: Article 6811; https://doi.org/10.1088/1751-8113/40/25/S25- Chen et al., 2025. Copenhagen Survey on Black Holes and Fundamental Physics. Preprint; https://doi.org/10.48550/arXiv.2503.15776- Afshordi et al., 2026. Big Mysteries Survey: Physicists' Views on Cosmology, Black Holes, Quantum Mechanics, and Quantum Gravity. Preprint; https://doi.org/10.48550/arXiv.2605.11058 This episode is sponsored by ResearchRabbit https://www.researchrabbit.ai   Don't forget to join our monthly AFP newsletter: https://applefinchpudding.ck.page   #BigBang #Astrophysics #Cosmology #Physics #SciencePodcast

  6. Apr 30

    How The World's Best Scientists Use AI | Faheem Ullah | AFP 52

    How can researchers, PhD students, and academics use AI tools in their workflows without crossing ethical lines?In this episode, Jeroen Schreel sits down with Faheem Ullah, an Assistant Professor in Computer Science at the University of Adelaide, to dismantle the hype and provide a technical roadmap for the modern academic. Faheem breaks down the hierarchical differences between AI, Machine Learning, and Deep Learning, while offering a pragmatic framework for using these tools without compromising your academic integrity.   (00:00) Intro (00:28) Ad (01:43) The Fascinating Energy Consumption of the Human Brain (03:06) Choosing Computer Science: Why the Future is Pervasive (03:52) AI vs. Machine Learning vs. Deep Learning (06:08) How Deep Learning Automates Feature Selection (08:18) Hyperparameters vs. Parameters in Model Training (10:14) Productivity vs. Creativity: The Two Schools of Thought (12:14) Reducing a Week of Literature Review to One Hour (14:18) Using Pilot Studies to Fact-Check AI Search Strings (15:51) Summarizing 1,000 Papers: Are We Losing Research Depth? (18:51) Listening to Research: The Future of "Reading" Papers (20:25) Why AI-Generated Papers Can't Reach Human Quality (Yet) (21:41) Practical AI: Using Models for Data Analysis and Visuals (22:55) Avoiding Bias: A Cautionary Tale of AI-Generated Avatars (24:41) The Paywall Problem: How AI Excludes Certain Research (26:03) Specialized Tools: Moving Beyond ChatGPT (28:05) The End of Cheap AI? $600 Billion Data Centers (30:47) Will OpenAI Include Ads in ChatGPT? (33:28) The 80% Rule: Responsibility and Fact-Checking (35:55) Why Traditional Essay Assignments are Now Obsolete (38:03) The AI Feedback Loop: Training Models on AI-Generated Data (39:20) Why Social Media Algorithms Suppress AI Content (41:20) Using AI for Research Infographics and Communication   Relevant papers:- Shumailov et al., 2024. AI models collapse when trained on recursively generated data. Nature, 631: pp. 755-759; https://doi.org/10.1038/s41586-024-07566-y- Cao et al., 2025. Automation of Systematic Reviews with Large Language Models. Preprint; https://doi.org/10.1101/2025.06.13.25329541- Han et al., 2024. Automating Systematic Literature Reviews with Retrieval-Augmented Generation: A Comprehensive Overview. Applied Sciences, 14: Article 9103; https://doi.org/10.3390/app14199103- Galli et al., 2025. Large Language Models in Systematic Review Screening: Opportunities, Challenges, and Methodological Considerations. Information, 16: Article 378; https://doi.org/10.3390/info16050378- Bittle and El-Gayar, 2025. Generative AI and Academic Integrity in Higher Education: A Systematic Review and Research Agenda. Information, 16: Article 296; https://doi.org/10.3390/info16040296- Francis et al., 2025. Generative AI in Higher Education: Balancing Innovation and Integrity. British Journal of Biomedical Science, 81: Article 14048; https://doi.org/10.3389/bjbs.2024.14048- Luccioni et al., 2024. Power Hungry Processing: Watts Driving the Cost of AI Deployment? Proceedings of the 2024 ACM Conference on Fairness, Accountability, and Transparency: pp. 85-99; https://doi.org/10.1145/3630106.3658542- Ullah et al., 2026. Towards Ethical AI Adoption in Academic Research: Insights from a Systematic Literature Review. Proceedings of the AAAI Summer Symposium Series, 9: pp. 117-125; https://doi.org/10.1609/aaaiss.v9i1.42913- Kirchenbauer et al., 2024. A Watermark for Large Language Models. Preprint; https://doi.org/10.48550/arXiv.2301.10226   This episode is sponsored by ResearchRabbit https://www.researchrabbit.ai   Don't forget to join our monthly AFP newsletter: https://applefinchpudding.ck.page   #AI #AcademicIntegrity #ResearcherTools #DeepLearning #MachineLearning #SciencePodcast

  7. Mar 30

    The Hidden Danger of “Zero Sugar” Foods & Ultra-Processed Labels | Andrew Koutnik | AFP 51

    Are you being tricked by "Zero Sugar" labels and "healthy" processed snacks that are actually destroying your metabolism?   Join Jeroen Schreel and Andrew Koutnik, a research scientist at Florida State University, as they delve into the science behind nutrition and obesity, and the metabolic "landmines" waiting for you in every grocery store. From his personal journey of overcoming childhood obesity to receiving a life-changing Type 1 Diabetes diagnosis at age 16, Andrew shares how he turned a chronic disease into a scientific asset to uncover the truth about human health.   (00:00) Intro (00:49) Ads (01:55) Start Interview with Scientist and Health Expert Andrew Koutnik (03:23) From Childhood Obesity and Type 1 Diabetes to Research Scientist (05:22) Type 1 vs. Type 2 Diabetes: The Nutrition Link (08:21) The 3 Pillars of Optimal Human Health (09:52) The Hidden Danger of Liquid Sugar Calories (11:25) Therapeutic Diets: Reversing Chronic Disease (13:08) The Best Exercise Routine (14:35) Is Poor Sleep Killing Your Metabolic Health? (15:51) 3 Free Hacks to Improve Your Health Today (18:16) How to Identify "Ultra-Processed" Marketing Traps (19:56) Grocery Secrets: How to Read Food Labels (22:36) The Truth About "Healthy" Crackers & Whole Grains (26:10) The "Zero Sugar" Loophole Explained (37:44) Why Consistency is Your Most Powerful Tool (38:44) The Benefits (and Risks) of Long-Term Fasting (43:07) How Often Should You Actually Fast? (44:20) Keto for Beginners: Fueling Your Body with Fat (46:51) Keto vs. Fasting: Which is Better for You? (49:35) Simple Swaps to Make Any Meal Keto-Friendly (52:30) Why You Must Become Your Own Health Advocate (53:47) How to Start Your Metabolic Health Journey   Papers recommended by Andrew:- Noakes et al., 2026. Carbohydrate Ingestion on Exercise Metabolism and Physical Performance. Endocrin Reviews, 47: pp. 191-243; https://doi.org/10.1210/endrev/bnaf038- Prins et al., 2023. Low and high carbohydrate isocaloric diets on performance, fat oxidation, glucose and cardiometabolic health in middle age males. Frontiers in Nutrition, 10: Article 1084021; https://doi.org/10.3389/fnut.2023.1084021- Prins et al., 2025. Carbohydrate ingestion eliminates hypoglycemia and improves endurance exercise performance in triathletes adapted to very low- and high-carbohydrate isocaloric diets. American Journal of Physiology - Cell Physiology, 328: pp. 710-727; https://doi.org/10.1152/ajpcell.00583.2024- Noakes et al., 2023. Low carbohydrate high fat ketogenic diets on the exercise crossover point and glucose homeostasis. Frontiers in Physiology, 14: Article 1150265; https://doi.org/10.3389/fphys.2023.1150265- Lennerz et al., 2021. Carbohydrate restriction for diabetes: rediscovering centuries-old wisdom. The Journal of Clinical Investigation, 131: Article e142246; https://doi.org/10.1172/JCI142246- Watso et al., 2024. Advanced cardiovascular physiology in an individual with type 1 diabetes after 10-year ketogenic diet. American Journal of Physiology - Cell Physiology, 327: pp. 446-461; https://doi.org/10.1152/ajpcell.00694.2023- Araújo et al., 2019. Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009-2016. Metabolic Syndrome and Related Disorders, 17: pp. 46-52; https://doi.org/10.1089/met.2018.0105- O'Hearn et al., 2022. Trends and Disparities in Cardiometabolic Health Among U.S. Adults, 1999-2018. Journal of the American College of Cardiology, 12: pp. 138-151; https://doi.org/10.1016/j.jacc.2022.04.046  Follow Dr Andrew X: https://x.com/AKoutnik Instagram: https://www.instagram.com/andrewkoutnikphd   This episode is sponsored by ResearchRabbit https://www.researchrabbit.ai   Don't forget to join our monthly AFP newsletter: https://applefinchpudding.ck.page   #Nutrition #Metabolism#DiabetesResearch #KetoScience #SciencePodcast

  8. Feb 28

    Why Protein Advice Is Wrong with Stuart Phillips | AFP 50

    What if the official protein advice you’ve been following is made for you to survive and not to thrive? Skeletal muscle metabolism expert Prof. Stuart Phillips explains why protein intake guidelines are failing you.   Stuart Phillips is a professor of Kinesiology at McMaster University and one of the most cited researchers worldwide on human protein turnover. If you care about aging well and maintaining your independence, Stuart’s 30 years of experience will fundamentally change how you look at your need for exercise and nutrition.   He explains: ·      When you get the optimal benefits of exercise ·      Why current protein guidelines are outdated ·      The benefits of creatine for physical and mental health   00:00 Introduction 01:05 Muscle: The Underappreciated Key to Total Body Health 04:50 If Exercise was a Pill, Everyone would take it 06:11 Why Your Muscle Health is Actually Brain Health 10:23 The Minimum Effective Dose of Exercise for Longevity 13:53 Lifespan vs. Healthspan, How to Age Well 16:27 Why I Changed My Expert Opinion on Protein 17:31 The Protein RDA: Why 0.8g is Too Low for Muscle Health 19:22 Exercise Bakes the Cake, Protein Is The Icing 24:52 Does Too Much Protein Damage Your Kidneys? 27:15 Plant vs. Animal Protein: Which is Best for Longevity? 33:40 The Concept of Protein Turnover and Daily Repair 42:15 Why Strength Training is Non-Negotiable as You Age 51:10 Fighting Sarcopenia, Age-Related Muscle Loss 01:06:37 Take-Home Message: It’s Never Too Late to Start Moving   Don't forget to join our monthly AFP newsletter: https://applefinchpudding.ck.page   #musclehealth #nutrition #protein #creatine #SciencePodcast

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If you're the kind of person who loves to learn, this is the podcast for you. The way we learn is by having conversations, reading books, and critical thinking. And we happen to love science. Wanna join?

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  • Creator
    Apple Finch Pudding
  • Years Active
    2022 - 2026
  • Episodes
    57
  • Rating
    Clean
  • Copyright
    © Apple Finch Pudding
  • Show Website
    Apple Finch Pudding