92 episodes

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

FoundMyFitness FoundMyFitness Health

    • Health & Fitness
    • 4.8 • 5K Ratings

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

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

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

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    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
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    • 3 hr 24 min
    #091 Andrew Huberman, PhD: How to Improve Motivation & Focus By Leveraging Dopamine

    #091 Andrew Huberman, PhD: How to Improve Motivation & Focus By Leveraging Dopamine

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    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
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    • 3 hr 32 min
    #090 How Exercise Prevents & Reverses Heart Aging | Benjamin Levine, M.D.

    #090 How Exercise Prevents & Reverses Heart Aging | Benjamin Levine, M.D.

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    Today's guest, Dr. Benjamin Levine, has shown that with the right exercise protocol, people who were sedentary most of their lives could reverse up to 20 years of heart aging. Dr. Levine is one of the world's leading experts in understanding how the heart adapts under a variety of conditions, whether that's exercise, elite athleticism, or hospital bedrest. Or even highly exotic conditions, like prolonged exposure to microgravity. He is the founding director of the Institute for Exercise and Environmental Medicine at UT Southwestern in Dallas.
    Timestamps
    (00:00) Introduction (06:21) Bed rest vs. aging (11:40) Does exercise protect against long COVID? (17:14) How 12 weeks of bed rest affects heart size (18:42) Why a brand-new rubber band mimics a lifetime of endurance training (22:14) The exercise dose that preserves youthful cardiovascular structure (24:22) The exercise regimen that reversed 20 years of heart aging (28:05) What it takes to reverse vascular age by 15 years (33:29) Benefits of starting an exercise regimen in your 70s (39:17) Risks of high-intensity exercise (42:42) Balancing high-intensity & moderate-intensity training (47:39) Training for health vs. training for performance (49:58) Make exercise a part of your personal hygiene (51:01) Why does VO2 max correlate with longevity? (58:29) The 2018 JAMA study on cardiorespiratory fitness & mortality (1:04:06) How does change in fitness over time affect mortality? (1:06:19) Why exercise non-responders should consider "increasing the dose" (1:10:08) The 2 limiting factors for improving VO2 max in competitive athletes (1:17:20) Heart adaptations in purely strength-trained vs. endurance athletes (1:23:09) Why pure strength-trainers should incorporate endurance training (1:26:53) How strength training affects blood pressure (1:31:27) How exercise influences cardiac output in mitochondrial myopathy patients (1:33:25) Does CrossFit count as endurance training? (1:35:50) What's the best exercise for improving blood pressure? (1:40:57) Lifestyle strategies for treating hypertension (1:43:26) Why recovery is key to reaping the benefits of a training stimulus (1:47:22) The best indicator of being overtrained (1:54:46) Why HRV is a poor indicator of recovery (2:00:02) Why do men tend to be faster runners than women? (2:03:34) Can women achieve similar aerobic exercise benefits doing 2x less than men? (2:05:06) Are there cardiovascular benefits of HRT in women? (2:08:45) Exercise volume vs. coronary plaque calcification (2:15:35) How exercise duration & intensity affect coronary calcium levels (2:18:48) Why high exercise duration & intensity increases risk of Afib (2:26:00) Why you shouldn't become an endurance athlete to "live longer" Watch this episode on YouTube
    Show notes are available by clicking here

    • 2 hr 31 min
    #089 Why Exercise Intensity Matters for Longevity | CrossFit for Health 2024

    #089 Why Exercise Intensity Matters for Longevity | CrossFit for Health 2024

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    I recently had the privilege of presenting at the CrossFit Health Summit, where I explored a constellation of factors contributing to longevity. In this context, I placed a special emphasis on the pivotal role of vigorous exercise throughout life.
    Timestamps
    (00:00) Introduction (03:12) Why "below normal" cardio may be a great starting point (05:07) The simple math of 45 days of life extension (per 1 mL/kg/min VO2max) (06:12) Why poor cardiovascular fitness is nearly as bad as a chronic disease (06:52) Why zone 2 training may not improve VO2 max (08:08) Protocols for improving VO2 max quickly (09:10) How to estimate VO2 max in 12 minutes; (10:07) Reversing 20 years of heart aging (12:41) Blood pressure benefits of vigorous exercise (13:29) The BDNF brain benefits of high-intensity exercise (14:05) The signaling role of lactate production by muscle (16:13) How training effortfully improves focus & attention (17:23) Anti-cancer effects of vigorous exercise (18:11) Why shear stress kills circulating tumor cells (19:00) What if you exercise in short bursts all day long? (20:06) Why "exercise snacks" are a crucial pre- and post-mealtime activity (20:49) The best ways to improve mitochondrial biogenesis (21:47) The mortality benefits of breaking up sedentary time (26:17) Why the protein RDA is too low  (29:07) Does omega-3 reduce muscle atrophy? (30:41) Why we should lift for aging and to prevent the 8% per decade decline of muscle (32:03) Is lifting heavy necessary for gaining muscle? (33:06) What the sauna has in common with exercise (34:45) Does the sauna enhance the benefits of exercise? (36:44) How heat shock proteins prevent plaque aggregation & slow muscle atrophy (38:23) Can sauna after resistance training boost hypertrophy? (39:06) Optimal sauna parameters (39:59) Comparing traditional saunas to infrared (40:59) Hot baths vs. saunas (42:19) Is EPA or DHA responsible for omega-3's effects on disuse atrophy? (43:53) Are endurance athletes at risk for cardiovascular injury? (44:57) What mechanisms are responsible for sauna's benefits? (47:08) Is a sauna temperature above 200 F too hot? (49:31) My recommended sauna temperature & duration Watch this episode on YouTube
    Show notes are available by clicking here

    • 51 min
    #088 The Science of Optimizing Sleep - Special Preview

    #088 The Science of Optimizing Sleep - Special Preview

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    If you’ve been following FoundMyFitness for a while, you may remember that we have our members-only podcast, The Aliquot. I want to share a preview of our newest Aliquot episode, "The Science of Optimizing Sleep," available to everyone, not just our Premium Members.
    Adequate, quality sleep is essential for the body's recovery and repair, promoting optimal physical and mental health. Getting a good night's sleep can be challenging, especially in our modern world, but we can take steps to overcome those challenges. In this Aliquot, we present a mashup of our best resources on sleep, featuring insights from Dr. Matthew Walker, Dr. Satchin Panda, and me.
     
    In this preview, we discuss:
     
    (00:02:13) How exercise timing affects deep sleep (00:08:03) Do saunas and hot baths increase sleep-enhancing hormones? (00:12:33) Can learning and meditation boost deep sleep? (00:14:10) Do scented oils, like lavender, impact sleep? (00:14:47) The insulin-tryptophan-melatonin connection (00:19:20) Why carb-heavy meals make us sleepy
    In the full episode available only for Premium Members, we also discuss:
    Can calming music, akin to lullabies, curb pre-sleep ruminations? The effect of air quality on sleep The effect of low-level noise on sleep fragmentation Whether or not time in nature transforms sleep quality Could melatonin supplementation increase REM sleep — at the cost of decrease deep sleep? How my sauna and hot tub routine preps me for sleep Is there evidence white noise helps sleep and can calming music curb pre-sleep ruminations? The differential impact of morning vs. evening light in slow wave sleep Can adjusting our body's thermal cues unlock deeper sleep? (increase deep sleep) Improving sleep with science-backed heat therapy protocols and how my sauna and hot tub routine preps me for sleep The four pillars of sleep How much sleep is enough? (from newborns to older adults) The surprising lifestyle factors that synergize to maintain glymphatic clearance in aging brains (sleep, exercise, and omega-3s) Are modern lifestyles and "social jetlag" turning us into shift workers? Building resilience against circadian disruptions Five immediate steps to enhance sleep quality tonight How long caffeine stays in the system The effect of alcohol and marijuana on sleep, particularly REM sleep

    • 21 min
    #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:
    (00:00) Introduction (04:27) Why the effects of magnesium are far-reaching (06:47) Why athletes need at least 10-20% more magnesium than the RDA (10:54) Why magnesium deficiency & insufficiency are common (12:19) How to determine if you're getting enough magnesium (15:14) Magnesium supplements (18:17) Is magnesium threonate better at crossing the blood-brain barrier? (25:08) Why magnesium threonate shouldn't count toward your RDA goal (26:04) What magnesium supplement do I take? (26:36) The effect of stress on magnesium balance (30:15) Why the energy demands of workouts affect magnesium balance (32:56) Does magnesium supplementation improve sleep? (34:04) Why trials in the field of nutrition are often misleading (37:26) Does higher magnesium intake improve cognition? (39:07) Does magnesium have a role in preventing Alzheimer's disease? (42:09) The effect of creatine on the brain (and its relationship to magnesium) (42:42) Why magnesium may prevent excitotoxicity in the brain (43:32) Magnesium's potential for managing migraines (46:41) The role of magnesium in aging (47:39) Why magnesium deficiency impairs DNA repair (49:13) Magnesium's role in cancer prevention (51:14) Why magnesium is intertwined in genomic stability (54:04) Why we shouldn't disregard observational data in nutrition (54:52) How magnesium intake affects mortality risk and cancer (57:49) Magnesium in osteoporosis prevention (59:21) Why magnesium intake in early life affects bone accretion (1:01:06) The effect of magnesium on vitamin D metabolism (1:06:36) Does magnesium treat high blood pressure? (1:10:12) Does magnesium help manage muscle cramps? (1:12:41) Is transdermal absorption of magnesium effective?
    Watch this episode on YouTube
    Show notes are available by clicking here

    • 1 hr 17 min

Customer Reviews

4.8 out of 5
5K Ratings

5K Ratings

JoyG10 ,

Down to earth

Rhonda’s podcast is amazing because she is always in your corner asking these lofty out of touch scientists how to apply the research as a real person.

wellman1006 ,

Informative and Helpful

Great discussion of the science combined with clear practical applications. And Dr. Patrick is an excellent interviewer as well as an excellent host. Highly recommend!

JR Constructs ,

Very Informative and Insightful

I first heard Rhonda Patrick on a Huberman Lab episode and have since delved into the research behind some of her recommendations. She sticks to the scienc and suggests simple protocols for maximum impact.

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