76 episodes

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

FoundMyFitness FoundMyFitness Health

    • Health & Fitness
    • 4.8 • 4.8K Ratings

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

    Building Muscle with Resistance Exercise and Reassessing Protein Intake | Stuart Phillips, PhD

    Building Muscle with Resistance Exercise and Reassessing Protein Intake | Stuart Phillips, PhD

    Stuart Phillips, PhD, is a professor of kinesiology at McMaster University in Hamilton, Ontario, Canada, where he also serves as the director of the Physical Activity Centre of Excellence. His research centers on the roles exercise and nutrition play in influencing human skeletal muscle protein turnover and how these lifestyle factors influence body composition, especially as we age.
    In this episode, we discuss:
    00:07:16 - Why muscle is important for longevity 00:14:34 - Is the importance of muscle mass (per se) overstated? 00:16:48 - Is the RDA on protein too low? 00:19:03 - Minimum vs. optimal protein intake (for athletes) 00:19:29 - Why older adults need more protein 00:24:52 - Caloric restriction vs. higher protein for aging 00:28:04 - What is a catabolic crisis? 00:29:40 - Effects of space flight on muscle 00:36:16 - Practical tips for protein intake 00:39:34 - Protein timing and the anabolic window 00:41:27 - Most important factors for hypertrophy 00:43:57 - Should we supplement leucine? 00:45:46 - Does plant protein support hypertrophy? 00:56:30 - Causes of anabolic resistance 00:58:22 - What types of exercise and how much? 01:06:56 - Protein and rest as tools for recovery 01:08:14 - Mechanisms of muscle protein synthesis and breakdown 01:08:31 - Does rapamycin inhibit hypertrophy? 01:13:07 - What is Dr. Phillips doing to age well? 01:15:25 - Hormonal responses to exercise 01:17:09 - Sex differences in hypertrophy 01:19:38 - Effect of menopause on muscle 01:20:03 - Do testosterone boosters work? 01:21:56 - Does growth hormone improve muscle? 01:26:30 - Androgen replacement therapy (benefits vs. drawbacks) 01:31:17 - Mental health benefits of exercise 01:31:54 - Anti-catabolic effects of heat 01:38:19 - Molecular causes of sarcopenia 01:42:35 - Anti-catabolic effects of omega-3 01:48:57 - Brain and muscle effects of creatine Watch this episode on YouTube
    Show notes and transcript
    Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter
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    • 1 hr 56 min
    #075 Intestinal Permeability: the Bacterial link to Aging, Brain Barrier Dysfunction & Metabolic Disorder

    #075 Intestinal Permeability: the Bacterial link to Aging, Brain Barrier Dysfunction & Metabolic Disorder

    The intestinal barrier serves as a gatekeeper to the human body. The loss of the health and integrity of this barrier influences multiple aspects of human health – including cardiometabolic function, neurological health, behavior, and more – in surprising and unexpected ways. One of these ways involves lipopolysaccharide, or LPS, a bacterial product that arises in the intestine, and its interaction with far distal tissues and organs via the induction of immune mediators.

    Dr. Rhonda Patrick was the keynote speaker for the Metabolic Health Summit, held May 5 – 8, 2022, in Santa Barbara, California. Her presentation described the role that intestinal permeability and bacterial products play in aging, inflammation, and chronic disease.

    Show notes and video
    CHAPTERS:
    06:04 - Introduction
    08:12 - Atherosclerosis
    13:49 - Brain
    16:07 - Circulating LPS and behavior
    19:05 - Toll-like receptors and inflammation
    24:00 - Factors that affect intestinal permeability
    30:10 - Alcohol
    32:07 - Gluten
    35:21 - Butyrate and dietary fiber
    37:48 - Dietary fat
    42:21 - Biomarkers of intestinal permeability
    43:11 - Omega-3 fatty acids
    50:02 - Q&A

    LEARN MORE: Coinciding with this release, you can now find a variety of deep resources on the FoundMyFitness website for all of the topics covered in this episode.

    Learn about the blood-brain barrier

    Learn about intestinal permeability

    Learn about toll-like receptors

    Learn about cerebral small vessel disease
    SUPPORT THE CHANNEL: Many of these magnificent resources exist directly as a result of our premium members. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of the FoundMyFitness platform.
    Become a member

    • 58 min
    #074 Dr. Dominic D'Agostino on Developing a Well-Designed Ketogenic Diet and Harnessing Its Benefits

    #074 Dr. Dominic D'Agostino on Developing a Well-Designed Ketogenic Diet and Harnessing Its Benefits

    Dr. Dominic ("Dom") D'Agostino is an expert on a wide range of topics related to metabolic health, ketosis, and ketogenic diets. As one of the world's foremost experts on the ketogenic diet, Dom has personally practiced some variation of ketogenic diet for over a decade, bringing a substantial amount of practical experience along with his anecdotes from human and animal research. In this episode, we discuss:
    00:04:59 - What is "keto” (and what it is not)
    00:08:42 - Types of ketogenic diets
    00:15:27 - Lifestyle Ketogenic Diet
    00:26:36 - Biomarkers and hyperlipidemia
    00:29:41 - Micronutrients and Supplementation
    00:33:40 - Exogenous Ketones
    00:55:48 - Optimal blood concentration of ketones (Dom's pick)
    01:13:31 - Exercise performance and anti-catabolic effects
    01:34:37 - Brain and Memory
    01:42:39 - Intermittent Fasting
    01:51:43 - Neurodegenerative Diseases
    01:58:05 - Migraines
    02:04:17 - Autoimmune diseases
    02:06:15 - Cancer
    02:22:03 - Carnivore diet
    02:28:22 - Dom's lifestyle habits
    02:31:46 - Measuring ketones
    Watch this episode on YouTube:
    https://www.youtube.com/watch?v=RWkv9ad7zvc
    If you’re interested in learning more, you can read the full show notes here:
    https://www.foundmyfitness.com/episodes/dominic-dagostino-2
    Join over 300,000 people and get the latest distilled information straight to your inbox weekly: 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/crowdsponsor

    • 2 hr 48 min
    #073 Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram

    #073 Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram

    This episode features a discussion with MedCram co-founder Kyle Allred on the effects of sauna. I had the pleasure of being interviewed by Kyle on all things sauna science and we're posting that discussion for you here. As an exercise mimetic, sauna use has anti-inflammatory, mood-elevating, and detoxifying properties that research increasingly shows may deliver cardiovascular and brain benefits.
    The science of sauna use has been a research interest of mine for many years and this discussion is by far one of the most well-rounded discussions I've had on the subject. Thanks to Kyle and MedCram for having me for his interview.
    In this episode, we'll discuss:
    00:00:00 - Introduction 00:02:46 - Summary of sauna benefits 00:10:47 - Heat as an aerobic exercise mimetic 00:14:45 - Effects of heat acclimation on endurance 00:17:37 - Why heat shock proteins may protect against dementia 00:23:20 - The stress-relieving effects of sauna use (personal anecdote) 00:27:43 - Investigating sauna for depression 00:30:32 - Brain-derived neurotrophic factor (BDNF) and endorphins response 00:34:51 - Cellular repair mechanisms elicited by sauna use 00:40:05 - Prevention of muscle atrophy 00:42:45 - Detoxification of heavy metals  00:44:50 - Heart rate variability, a measure of stress resilience 00:46:40 - The synergy of sauna use and exercise 00:52:13 - Cross-cultural and historical prevalence of heat therapy 00:56:12 - Infrared sauna vs. traditional saunas 00:58:31 - Rhonda's personal sauna protocol: duration, temperature, humidity, and frequency 01:03:22 - How jacuzzi, hot baths, and hot showers compare to sauna use 01:06:19 - Hydration, cold therapy, and sauna safety  01:11:18 - Who should not use saunas? 01:15:21 - Does sauna use increase blood sugar levels? 01:17:16 - Limitations of current sauna research and hopes for future research MedCram is a YouTube channel created by Kyle Allred, PA-C and Roger Sehuelt, MD, master educators of health and medical science. Their videos cover important topics such as immunity, metabolism, and vitamin D in an authoritative, but approachable way. Visit the MedCram YouTube channel for more efficient, engaging, fun, and lasting way to learn and review medical topics.
    Watch this episode on MedCram:
    https://www.youtube.com/watch?v=RWkv9ad7zvc
    If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/medcram-sauna
    Join over 300,000 people and get the latest distilled information straight to your inbox weekly: 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/crowdsponsor

    • 1 hr 26 min
    #072 Morgan Levine, PhD, on PhenoAge and the Epigenetics of Age Acceleration — can we change the pace?

    #072 Morgan Levine, PhD, on PhenoAge and the Epigenetics of Age Acceleration — can we change the pace?

    Morgan Levine, Ph.D., developed the phenotypic aging clock called PhenoAge and is a Founding Principal Investigator at Altos Labs, a biotech company that seeks to understand the mechanisms that drive the aging process and age-related diseases with the hope of identifying possible interventions. Additionally, Dr. Levine is an assistant professor of pathology at the Yale University School of Medicine, where her research focuses on the science of biological aging.
    Dr. Levine completed a postdoctoral fellowship with previous guest Dr. Steve Horvath, a pioneer in the field of epigenetic clocks. 
    In this episode, Dr. Levine and I discuss: 
    00:01:19 - What is aging and why does it matter to scientists? 00:04:45 - Hallmarks of aging 00:08:59 - The advantage of epigenetic clocks in research 00:19:05 - Epigenetic age acceleration 00:36:40 - Are epigenetic changes in aging a cause or consequence? 00:42:15 - Reversing epigenetic age with interrupted reprogramming techniques 00:49:27 - Therapeutic plasma exchange in aging and pro-aging factors in blood  00:56:01 - Lifestyle factors that accelerate epigenetic age 01:03:23 - Reliability of consumer epigenetic aging tests 01:06:12 - Construct validity of epigenetic clocks 01:12:06 - Thoughts on most exciting research in aging field  01:13:44 - Dr. Levine's lifestyle habits Get the show notes:
    foundmyfitness.com/episodes/morgan-levine
    Looking for more? 
    Join over 300,000 people and get the latest distilled information on sleep, depression, and fasting straight to your inbox weekly: https://www.foundmyfitness.com/newsletter
    Try thirty days of our FoundMyFitness premium member to get access to exclusive episodes, emails, a live Q+A with Rhonda and more: https://www.foundmyfitness.com/trial

    • 1 hr 29 min
    #071 Peter Diamandis, MD, and Tony Robbins on strategies that promote longevity now – and in the very near future

    #071 Peter Diamandis, MD, and Tony Robbins on strategies that promote longevity now – and in the very near future

    Dr. Peter Diamandis is a serial entrepreneur and founder of XPRIZE, a non-profit organization that designs and conducts global competitions that incentivize the development of technological breakthroughs that propel humanity toward a better future. 
     
    Tony Robbins is an entrepreneur, bestselling author, philanthropist, and business strategist. He provides business and life coaching to millions of people worldwide through his audio programs, educational videos, and live seminars. 
     
    Diamandis and Robbins are a dynamic duo, having paired up with co-author Dr. Robert Hariri to write Life Force, a best-selling book that describes breakthroughs in precision medicine and health technologies that can help people live longer, healthier, more fulfilling lives – in the very near future.
     
    In this episode, Tony Robbins, Peter Diamandis and I discuss…
    00:07:09 - How Tony Robbins and Peter Diamandis met  00:18:08 - Tony and Peter discuss their lifestyle habits 00:29:32 - GRAIL cancer screening blood test 00:30:16 - Cleerly AI-driven coronary CT scan  00:36:13 - The role of DNA damage in aging 00:37:25 - Epigenetics, NAD+, and sirtuins 00:44:33 - Interrupted cellular reprogramming 00:52:15 - Longevity escape velocity 00:57:50 - What do we do after longevity is "solved?"  01:04:19 - Space travel, gene therapy, and organogenesis 01:21:48 - Promises and challenges of future technologies 01:26:10 - How mRNA vaccine technology may impact aging Get the show notes:
    https://www.foundmyfitness.com/episodes/robbins-diamandis
    Looking for more? 
    Join over 300,000 people and get the latest distilled information on sleep, depression, and fasting straight to your inbox weekly: https://www.foundmyfitness.com/newsletter Try thirty days of our FoundMyFitness premium member to get access to exclusive episodes, emails, a live Q+A with Rhonda and more: https://www.foundmyfitness.com/trial

    • 1 hr 37 min

Customer Reviews

4.8 out of 5
4.8K Ratings

4.8K Ratings

grantegginton ,

Awesome podcasts

Rhonda’s podcast are awesome! She takes what are very complex scientific topics and turns them into everyday conversations for the average person. Great work Rhonda!

JJCCTT130 ,

Let guests speakers SPEAK!!!

She interrupts way too much. Mrs know it all!! Please learn from Dr. Huberman.
She just goes on a tangent and don’t let people speak.

S P E A K S L O W…

Sevenspine ,

Great show but…

Rhonda is a very talented and intelligent woman that deserves all the praise in the world. However she lost me when she promoted the vaccines.

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