FoundMyFitness

Nutrition, supplementation, and recovery are foundational for enhancing exercise performance, but their full potential often remains untapped. In this episode, Dr. Andy Galpin, a renowned expert who has coached Olympians, world champions, and professional athletes across major sports, breaks down exactly how to leverage these critical elements to meaningfully enhance your results.

Timestamps:

(00:00) Introduction
(05:01) Eating to perform vs. eating to live longer—do you have to choose?
(08:20) Training fasted—are the mitochondrial benefits worth it?
(14:53) What should you eat before early-morning strength training?
(16:52) Why nutrient timing isn't critical for the average exerciser
(18:44) Is intermittent fasting killing your gains?
(29:24) Carbs before resistance training—fuel or fluff?
(31:07) Endurance fueling strategies—what actually works?
(36:02) When is post-exercise carb intake truly essential?
(37:35) Game day fueling—how to get it right
(40:25) Carb supplements vs. whole foods—what do elite athletes actually eat?
(43:18) Rethinking fat intake for exercise performance
(46:14) Metabolic flexibility—how the term got hijacked
(50:39) The real test of metabolic health—why skipping a meal shouldn't break you
(51:55) Are anaerobic and aerobic systems truly separate?
(55:56) Does protein timing really matter?
(58:27) Whole foods vs. protein powders
(1:03:21) Fat timing—overlooked or irrelevant?
(1:04:48) The truth about seed oils and saturated fat
(1:09:43) Magnesium—who actually needs to supplement?
(1:11:43) The problem with magnesium blood tests
(1:13:01) Why the magnesium RDA might not be enough
(1:13:54) Magnesium citrate, glycinate, or threonate—does it matter?
(1:15:55) Do magnesium supplements really aid recovery?
(1:18:35) Omega-3 supplementation—is the AFib risk real?
(1:22:10) Can omega-3s prevent muscle loss during inactivity?
(1:26:14) Why "performance anchors" matter more than supplements
(1:30:47) Iron deficiency—the hidden performance killer?
(1:33:42) Does caffeine before workouts increase fat burning?
(1:35:29) Caffeine cycling—smart strategy or outdated myth?
(1:38:45) Can music measurably enhance workout performance?
(1:39:57) Rhodiola rosea—fatigue fighter or placebo?
(1:44:38) Beetroot, citrulline, arginine—do nitric oxide boosters work?
(1:55:07) Beta-alanine—why the tingles might be worth it
(2:01:05) Is 5g of creatine really enough?
(2:02:18) Sodium bicarbonate—effective fatigue buffer or GI nightmare?
(2:04:36) Can you trust what's in your pre-workout supplement?
(2:06:54) Is too much caffeine killing your performance gains?
(2:07:41) Can antioxidants blunt exercise performance?
(2:08:40) High-dose vitamin C—immune protection or adaptation killer?
(2:15:12) Do anti-inflammatories sabotage your gains?
(2:17:38) Tart cherry juice—recovery aid or overhyped?
(2:21:04) Is glutamine the immune booster athletes need?
(2:29:11) Can collagen actually strengthen tendons?
(2:33:26) Does glucosamine chondroitin actually help joints?
(2:34:28) What really happens during recovery—signaling vs. inflammation
(2:37:25) The most important recovery metric
(2:39:05) How increased blood flow accelerates muscle repair
(2:43:55) Why persistent soreness might mean your fascia's at fault
(2:47:02) Can compression boots genuinely speed recovery?
(2:47:56) Can simply soaking in water accelerate recovery?
(2:51:13) When is sauna a better choice than extra miles?
(2:53:12) Can localized heat preserve muscle during downtime?
(2:54:31) Cold immersion timing—muscle recovery vs. blunting gains
(3:01:16) Why pre-bed cold exposure might improve sleep
(3:04:31) Heart rate variability vs. resting heart rate
(3:12:45) Why respiratory rate predicts stress better than resting heart rate
(3:16:57) Are you overtrained—or just overreached?
(3:21:41) Hormones and overtraining—what's the real link?
(3:25:48) Does training harder mean you need more sleep?
(3:27:54) How to know if you're getting enough sleep
(3:31:17) Sleep trackers
(3:33:10) Hydration timing—the key to uninterrupted sleep?
(3:34:54) Why your wind-down index matters
(3:36:02) Is your bedroom's CO₂ buildup sabotaging your sleep?
(3:39:40) Are nasal allergies quietly wrecking your recovery?
(3:41:23) Sleep hacks—what actually works?

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#100 The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD

31 mars 2025 | 114 min

Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, Dr. Darren Candow, a leading researcher with over 140 peer-reviewed publications, explores creatine’s diverse physiological impacts, from bolstering cognitive resilience under stress to mitigating symptoms of depression and protecting against cognitive decline caused by sleep deprivation. He explains why the conventional dosage of 5 grams per day might be insufficient, and how higher doses (10–25 grams) could unlock additional therapeutic effects.

Timestamps:

(00:00) Introduction
(04:34) What makes creatine effective for exercise performance?
(08:01) The loss of explosive power with aging
(09:36) How creatine speeds up recovery between sets
(12:13) Two ways creatine boosts muscle strength
(14:12) Why creatine might not speed typical weight-training recovery
(16:38) Anti-catabolic effects
(17:16) Why do men and women respond differently?
(18:50) Dietary creatine vs. supplementation
(19:36) Is creatine supplementation necessary—or optional?
(21:05) Why plant-based may benefit most
(22:15) Should creatine dosage change with age?
(23:01) Loading vs. daily dosing
(25:57) Why 5 grams might not be enough—other tissues
(27:48) Can creatine prevent bone loss—even without weight training?
(28:10) How creatine supports osteoblast activity
(29:51) Preventing hip fractures with creatine
(32:33) Creatine vs. bisphosphonates
(36:21) Why creatine isn’t just for weightlifters
(38:52) Why stressed brains benefit most
(40:57) Why brain aging accelerates demand
(43:54) Why 10g per day might be the optimal dose
(45:45) Why creatine counteracts sleep deprivation
(48:53) Before vs. after concussion
(51:17) Should dosage be adjusted by weight?
(52:39) Does creatine improve sleep on training days?
(55:34) Creatine for Alzheimer’s and Parkinson’s—does the science hold up?
(57:08) Can creatine help with depression and anxiety?
(1:00:24) The role of creatine and glutamine in preventing respiratory illness
(1:02:40) Why creatine may enhance endothelial health and circulation
(1:04:04) Creatine’s role in cardiometabolic health
(1:05:45) When does loading actually make sense?
(1:06:51) Creatine’s dual role—preserving muscle and enhancing recovery after injury
(1:09:46) Is creatine effective without exercise?
(1:12:01) Why creatine might improve male fertility
(1:13:57) Is it safe for children?
(1:17:21) Creatine supplementation during pregnancy
(1:18:54) Could creatine boost motor skills in kids?
(1:19:34) Creatine monohydrate vs. the rest
(1:24:15) How to avoid digestive issues with creatine supplementation
(1:26:56) Does timing matter—and should you cycle it?
(1:28:32) Should you take creatine every day—or only workout days?
(1:29:17) Why caffeine might blunt the effects
(1:32:21) Does creatine increase body fat—or is that a myth?
(1:33:08) Preventing cramps (the hydration myth)
(1:34:33) Understanding the creatinine confusion—why creatine won’t damage your kidneys
(1:36:59) Why creatine is linked (wrongly?) to baldness
(1:40:22) Debunking myths—sleep, cancer, urination
(1:43:39) How creatine affects homocysteine levels
(1:46:32) Creatine and protein—the ideal post-workout pair?
(1:49:26) How to pick the best creatine supplement
(1:51:46) What to know about micronized creatine

Download my “How to Train According to the Experts” guide

#099 The Science of Exercise for Cancer | Kerry Courneya, PhD

3 mars 2025 | 111 min

For decades, exercise was considered an optional part of cancer care—something beneficial for general health but not essential. The evidence is now overwhelming: exercise is not just supportive—it’s a therapeutic intervention that recalibrates tumor biology, enhances treatment tolerance, and improves survival outcomes. With over 600 peer-reviewed studies, Dr. Kerry Courneya's work has fundamentally reshaped our understanding of how structured exercise—whether aerobic, resistance training, or high-intensity intervals—can mitigate treatment side effects, enhance immune function, and directly influence cancer progression.

Timestamps:

(00:00) Introduction
(04:31) Why exercise should be effortful
(05:17) How to meaningfully reduce risk of cancer
(09:06) What type of exercise is best?
(10:43) How exercise reduces risk—even for smokers and the obese
(13:32) Weekend-only exercise
(16:33) 150 vs. 300 minutes per week (more is better—up to a point)
(18:47) Why pre-diagnosis exercise matters
(21:53) Why resilience to cancer treatment starts with exercise
(23:45) Why low muscle mass drives cancer death
(26:42) Why BMI fails to measure true obesity
(30:35) Why daily activity isn't enough (structured exercise matters)
(32:18) Breaking up sedentary time—do 'exercise snacks' help?
(34:34) Supplements vs. exercise
(35:16) Where exercise fits with chemo and immunotherapy
(38:14) Why rest is not the best medicine
(44:04) Aerobic vs. resistance
(44:57) How weight training improves 'chemo completion'
(47:25) Why exercise creates vulnerability in cancer cells (limitations do apply)
(49:53) Why exercise might be crucial for tumor elimination
(55:47) Why cardio may be better at clearing tumor cells
(59:02) When cancer spreads quickly—and when it doesn't
(1:00:27) Why liquid biopsies may prevent over-treatment
(1:05:40) Exercise-sensitive vs. exercise-resistant cancers
(1:08:50) Prostate cancer therapy—why strength training matters
(1:10:54) When exercise is the only therapy—does it work?
(1:12:10) Why HIIT reduces PSA in prostate cancer
(1:14:24) Avoiding overtreatment—can exercise buy you time?
(1:14:44) Why high-intensity exercise boosts anti-cancer biology
(1:15:55) Turning a diagnosis into a wake-up call
(1:18:55) Why oncologists are rethinking exercise
(1:21:34) Why exercise eases anxiety about cancer—proven psychological benefits
(1:27:44) Before, during, and after treatment
(1:29:46) Why exercise is unique among cancer therapies
(1:31:00) Why cancer patients stop exercising—the risky mistake almost everyone makes
(1:33:25) How to get sedentary cancer patients exercising (realistically)
(1:35:59) The $1 million per patient case for including exercise
(1:37:40) Why recurrence trials haven't convinced doctors—yet
(1:40:20) The bottom-line message
(1:40:39) The myth of a cancer panacea (exercise included)
(1:46:51) What's the best $50 investment for staying active?
(1:47:24) Only 15 minutes per day—what's the best anti-cancer exercise?

Download my “How to Train According to the Experts” guide

#098 How to Train According to the Experts

3 februari 2025 | 173 min

Exercise is more than a tool for physical transformation—it's a cornerstone of longevity, metabolic resilience, and neurocognitive vitality. In this special episode, I’m joined by Brady Holmer, a distinguished exercise science communicator and lifelong endurance runner, as we deconstruct the latest evidence-based protocols for enhancing muscle strength and cardiovascular health. What’s the optimal exercise protocol to reverse 20 years of heart aging? Is the standard 150 minutes per week truly enough to preserve a youthful heart, or do you need to exercise more frequently? What’s the most time-efficient way to build strength and muscle? We cut through the noise to deliver actionable insights that will transform your approach to training.

This episode is accompanied by How to Train According to the Experts — a free, science-backed guide curating evidence-based strategies for optimizing aerobic fitness, strength, and metabolic health. Distilling protocols from leading researchers, it provides actionable frameworks for lifelong vitality. Download it now at howtotrainguide.com

Timestamps:

(00:00) Introduction
(03:35) Why your training goals matter
(06:23) Are 3 weeks of bed rest worse for fitness than 30 years of aging?
(08:24) How to measure cardiorespiratory fitness
(11:19) Why VO2 max is a marker of longevity
(14:23) The role of VO2 max in endurance training
(17:26) How to improve lactate clearance
(18:47) Why zone 2 training may not improve VO2 max
(22:42) How to measure training zones 1-5
(28:29) Smart watches vs. chest straps for heart rate
(31:43) Benefits of zone 2 training
(35:31) Can you combine HIIT and zone 2 in one workout?
(40:53) Adjusting the 80/20 rule for time efficiency
(45:13) Evidence-based HIIT protocols
(49:22) How variation in interval training boosts fitness adaptations
(51:07) Why the heart stiffens with age
(54:09) How much exercise do you need?
(1:00:31) Why exercise should be a daily priority
(1:02:16) The exercise protocol that reversed 20 years of heart aging
(1:07:24) Dr. Benjamin Levine’s prescription for life
(1:10:11) Brady & Rhonda’s exercise routines
(1:14:51) HIIT vs. zone 2 for mitochondrial health
(1:17:39) How exercise intensity impacts fat burning
(1:21:50) Does zone 2 make you a better “fat burner”?
(1:27:04) Why HIIT outshines zone 2 for glucose regulation
(1:31:00) The benefits of interval walking for glucose regulation
(1:32:24) Why training for brain health is all about intensity
(1:36:20) How short bursts of activity can extend your lifespan
(1:40:04) Why “exercise snacks” lower the barriers to fitness
(1:42:27) An alternative to caffeine for fighting midday slumps
(1:43:32) The benefits of timing “exercise snacks” around meals
(1:45:38) How muscle mass and strength decline with age
(1:48:19) The age-related loss of muscle power (powerpenia)
(1:50:04) General resistance training principles
(1:57:01) Why compound exercises are best for building strength
(2:00:05) Why rest intervals are crucial when strength training
(2:02:02) How lifting heavy improves mental resilience
(2:05:26) Should you train to failure?
(2:08:57) Why strength training isn’t a replacement for cardio
(2:12:16) Training for muscle hypertrophy
(2:17:38) Training and diet strategies for body recomposition
(2:22:52) Time-efficient resistance training protocols
(2:27:38) Why the interference effect is a myth
(2:29:32) The minimum effective dose for strength and hypertrophy
(2:31:16) How sauna use improves cardiorespiratory fitness
(2:36:17) Why heat exposure supports resistance training, unlike cold
(2:39:06) Can omega-3s prevent muscle loss during disuse?
(2:41:21) Protein timing, distribution, and its impact on hypertrophy
(2:46:53) Creatine supplementation

#097 The Science of Protein and Its Role in Longevity, Cancer, Aging, and Building Muscle

27 november 2024 | 42 min

#096 How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep

8 oktober 2024 | 53 min

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Exercise, meal timing, and sleep are three powerful tools for optimizing metabolic health, a key factor in healthy aging. Even slightly elevated blood glucose levels, but within the "normal" range, can contribute to brain atrophy in areas linked to aging and neurodegeneration. Long-term glucose elevations (high HbA1c) also promote harmful compounds that stiffen blood vessels, reduce heart flexibility, and raise cardiovascular risk. In this episode, recorded at the American Academy of Anti-Aging Medicine conference in Palm Beach, Florida, I provide practical, science-backed protocols on how to implement HIIT, circadian-timed eating, and optimized sleep strategies to dramatically improve metabolic health and protect against these harmful effects.

Timestamps:

(00:00) Introduction
(04:25) Why HIIT outshines zone 2 for improving metabolic health
(06:46) The signaling role of lactate production by muscle
(09:33) Optimal HIIT conditions for improving body composition
(10:36) How vigorous exercise repairs dysfunctional mitochondria
(14:27) HIIT vs. zone 2 for mitochondrial biogenesis
(16:09) Evidence-based HIIT protocols
(17:46) Why "exercise snacks" are a crucial pre- and post-mealtime activity
(19:50) The mortality benefits of short exercise bursts
(23:08) Why late-night eating is detrimental
(27:37) Can high glucose levels accelerate brain atrophy?
(28:30) How circadian misalignment affects postprandial glucose
(29:46) Metabolic health benefits of time-restricted eating
(32:24) Why early eating is better for metabolic health
(34:48) Why losing sleep for 3 nights mimics type 2 diabetes
(36:58) Why less than 7 hours of sleep increases type 2 diabetes risk
(37:44) Why chronically high blood glucose damages cardiovascular health
(39:39) What 4 hours of sleep for 4 nights does to insulin signaling
(40:44) Why short sleep facilitates obesity
(42:03) The checklist for good sleep hygiene
(45:37) Can 1 hour of extra sleep help you lose weight?
(46:47) Cognitive behavioral therapy for insomnia (CBT-I)
(48:22) How HIIT improves metabolic health when sleep-restricted
(50:55) Can HIIT ameliorate the mortality risk from poor sleep?

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#095 What Microplastics Are Doing to Your Brain, Body, and Reproductive Systems

19 september 2024 | 75 min

Every week, the average person ingests the equivalent weight of a credit card in plastic.* While certain preventive measures can significantly reduce your intake of these harmful substances, it’s crucial to acknowledge a more daunting concern: the bioaccumulation of microplastics in the brain, potentially at ten times the rate of other organs. Microplastics and their associated chemicals are alarmingly ubiquitous — they permeate breast milk, sperm, the hippocampus, the prefrontal cortex, the air we breathe, medications, the water supply, and our bloodstream, accumulating in most major organ systems. During this episode, we’ll explore the unsettling realities of microplastics and their associated chemicals, diving into how they infiltrate nearly every facet of our environment and body, and discuss actionable strategies to reduce exposure.

Timestamps:

(00:00) The extent of the problem
(02:12) Top sources of exposure
(04:00) Contamination of our water
(05:04) BPA, phthalates, & PFAS (forever chemicals)
(07:06) How heating plastic affects BPA exposure
(09:21) Our unfortunate habit of eating credit cards
(11:33) Microplastics in major organs
(14:05) Crossing the blood-brain barrier
(15:01) How microplastics affect a developing fetus
(15:55) The bloodstream is a highway for microplastics
(18:12) Endocrine and hormonal effects
(23:09) Consequences in pregnant women
(25:35) How phthalates affect reproductive health
(26:36) BPA's involvement in autism spectrum disorder
(29:58) Side effects of prenatal BPA exposure
(32:18) The brain may be a super-accumulator of plastic
(34:50) Human brain microplastic levels are rising
(36:06) Lost fertility in women
(38:07) Changes in sperm quality
(39:23) Microplastics in sperm
(40:59) Why the heart suffers
(42:51) Microplastics in arterial plaque
(43:56) How BPA affects blood pressure
(45:58) Risk of cancer
(50:31) Topo Chico sparkling water
(53:02) Reverse osmosis filtration
(54:56) Food-based strategies for limiting microplastics
(56:32) The "myth" of BPA-free plastics
(58:14) Is salt a source of microplastics?
(59:18) HEPA filters
(1:00:52) Choose your clothing wisely
(1:01:47) How to prevent release of microplastics (from laundry)
(1:02:32) Receipts and thermal paper
(1:04:17) Microplastic excretion and breakdown
(1:06:28) Sulforaphane for detoxifying
(1:08:38) Can dietary fiber increase microplastic excretion?
(1:10:15) Are plastic chemicals excreted through sweat?
(1:11:21) Do excretion strategies work for "forever chemicals"?

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* Some sources suggesting this figure may need to be revised downward as a result of some disagreement on the math used. However, in spite of this lack of consensus, the human and animal intake of microplastics is substantial and pervasive.

#094 Dr. Layne Norton on Building Muscle – Insights on Diet, Training, and Supplements

22 augusti 2024 | 215 min

Dr. Layne Norton is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. We discuss why most people aren’t training too hard, when to go to failure, whether seed oils are “the” central cause of chronic disease, why having a slow metabolism isn’t a credible reason for being overweight (for most), and the sustaining power of good habits. We also get into controversies around the carnivore diet, diet sodas, artificial sweeteners, intermittent fasting, and much more.

Timestamps:

(00:00) Introduction
(04:48) Layne's coaching philosophy
(14:39) Why to start tracking calories (for at least 3 days)
(17:41) Why people lie to themselves about food intake
(23:06) The profound benefits of small exercise doses
(26:53) Why you should treat exercise like brushing your teeth
(30:11) Benefits of resistance training for older individuals
(33:51) Should you train to failure?
(47:07) Why hard training & consistency trump exercise selection
(56:46) Is lifting heavy necessary for building muscle?
(57:54) Barbell vs. hack squats for preventing falls
(1:00:10) Can lifting weights decrease low-back pain?
(1:01:43) Injury prevention when resistance training
(1:11:16) How exposure therapy can help you with injuries
(1:15:04) Why pain doesn't always indicate tissue injury
(1:18:17) Should you resistance train after a poor night of sleep?
(1:21:57) Why menopause can cause weight gain
(1:29:36) Why it's never too late to start lifting weights
(1:32:05) Resistance training tips for older individuals with joint pain
(1:36:18) Why total protein intake matters more than distribution
(1:44:19) Layne's daily protein distribution
(1:46:44) The shortcomings of nutrition studies
(1:54:06) Is consuming more than 1.6 g/kg of protein beneficial?
(1:55:33) Should you eat more protein in a calorie deficit?
(1:56:43) Protein intake for endurance athletes
(1:58:07) How much protein does Layne eat?
(1:59:11) Are seed oils a predominant cause of chronic disease?
(2:08:45) Does the carnivore diet increase heart disease risk?
(2:14:16) Are heated seed oils more inflammatory?
(2:20:33) Is there a "big food" industry conspiracy?
(2:26:17) Are sugar-sweetened beverages uniquely deleterious?
(2:30:17) Can diet soda help you lose weight?
(2:34:20) Microbiome & cancer risks of diet soda
(2:42:02) Is drinking 1 Diet Coke per day unhealthy?
(2:44:24) Why Layne rarely takes a strong position on early science
(2:49:04) Carnivore diet
(3:01:52) Time-restricted eating
(3:12:38) Layne's daily routine
(3:16:55) Layne's diet and supplements
(3:19:49) Creatine and hair loss
(3:22:49) Rhodiola rosea & ashwagandha
(3:25:54) Layne's tier 2 supplements

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#093 Dr. Luc van Loon: Optimizing Protein Intake & Distribution for Muscle Growth

30 juli 2024 | 137 min

Dr. Luc van Loon is a renowned figure in the realm of exercise science, particularly celebrated for his deep understanding of protein metabolism, resistance training, and the nuanced role of collagen supplements in sports nutrition. Our conversation is an in-depth discussion on optimal protein intake & distribution strategies for stimulating muscle protein synthesis with delightful detours into insightful discussion of un ique topics like the timing of cold-water immersion.

Timestamps:

(00:00) Introduction
(06:00) Why do we need protein?
(07:04) How the protein RDA (0.8 g/kg) was established
(11:34) Protein turnover in organs (brain, liver, etc.)
(14:54) How much protein do you really need?
(19:42) Recommended protein intake when dieting for weight loss
(20:59) How the body adapts to higher protein
(24:30) Anabolic resistance
(27:29) Protein requirements for overweight & obese individuals
(29:42) Gaining strength vs. muscle mass
(34:04) Optimal protein distribution
(37:49) 20g vs. 100g protein post-workout (Luc van Loon study)
(40:45) Can evening protein consumption stimulate muscle protein synthesis overnight?
(45:29) How does time-restricted feeding affect muscle protein synthesis?
(51:51) Protein before vs. after exercising
(53:41) How does spreading out protein intake affect hypertrophy?
(56:39) Protein shakes vs. animal protein
(59:42) Protein supplementation for weight loss & recomposition
(1:00:58) Casein vs. whey protein for stimulating muscle protein synthesis
(1:03:53) Factors that influence protein's anabolic potential
(1:04:58) Raw eggs vs. cooked — what's better for hypertrophy?
(1:08:51) Plant vs. animal protein
(1:11:52) Plant-based protein powder
(1:16:31) Whey protein isolate vs. concentrate
(1:17:20) How resistance training changes the leucine threshold
(1:20:31) Do high-protein diets cause atherosclerosis?
(1:28:29) How muscle adapts to repeated bouts of resistance training
(1:31:09) Optimal resistance training frequency
(1:33:06) Advice for elderly who want to start resistance training
(1:35:33) Hormonal changes & resistance training
(1:40:53) Does cold water immersion blunt muscle protein synthesis?
(1:50:03) Does collagen increase connective protein synthesis in muscle?
(1:57:45) Signaling roles of collagen peptides
(2:00:15) How hydrolyzed collagen powder affects pain perception
(2:01:37) Benefits of smaller peptides in hydrolyzed collagen
(2:03:41) Collagen's impact on skin health
(2:07:30) Amino acids from hydrolyzed collagen powder
(2:12:14) Luc's exercise routine & diet

My omega-3 guide on concerns like a-fib, dosage, supplement quality, oxidation, and more

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

1 juli 2024 | 204 min

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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

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

12 juni 2024 | 212 min

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

28 maj 2024 | 152 min

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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"

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

8 april 2024 | 51 min

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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

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#088 The Science of Optimizing Sleep - Special Preview

26 mars 2024 | 22 min

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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

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

19 mars 2024 | 77 min

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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?

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

6 mars 2024 | 57 min

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

27 december 2023 | 239 min

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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:

(00:00) Introduction
(07:36) Defining cardiovascular disease
(09:43) Coronary plaque and fatality risk
(13:34) How ApoB predicts heart disease
(21:34) Factors elevating ApoB
(27:23) Does high ApoB cause cardiovascular disease
(37:01) ApoB thresholds for ASCVD prevention
(40:27) Dietary factors raising ApoB
(49:33) Genetics of ApoB and LDL
(53:24) Does low LDL increase cancer?
(56:19) Cholesterol-lowering drugs
(59:59) Statins, uses, and side effects
(1:03:12) Are statins toxic to mitochondria?
(1:09:56) Ubiquinol for statin-induced muscle soreness
(1:11:09) How to train in zone 2
(1:17:09) Statins and neurodegenerative disease risk
(1:21:54) Cholesterol synthesis in the brain (desmosterol role)
(1:25:58) Statin alternatives
(1:36:49) Berberine for CVD Risk Reduction?
(1:39:36) Muscle as a glucose sink
(1:51:38) Hemoglobin A1C Levels and Mortality Data
(1:55:35) 80/20 Zone 2/VO2 Max Training Protocol
(2:02:12) Insights from VO2 max testing data
(2:12:17) How obesity increases cancer risk
(2:15:03) Cancer screening
(2:40:32) Menopause – hormonal shifts and health effects
(2:45:13) Hormone replacement therapy (HRT)
(2:58:57) Perimenopause diagnosis with hormone levels
(3:02:04) HRT's impact on dementia, cancer, and heart disease risk
(3:07:42) Vitamin D
(3:16:24) Testosterone replacement for women's sexual function
(3:18:47) HRT safety 10 years post-menopause
(3:23:05) Testosterone & TRT
(3:32:33) Blood pressure
(3:45:30) Peter's longevity optimization routines

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#084 The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick

5 december 2023 | 63 min

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

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

10 november 2023 | 61 min

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"

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

19 september 2023 | 172 min

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

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#081 The Anabolic Potential of Omega-3 Fatty Acids | Chris McGlory, PhD

3 juli 2023 | 97 min

Dr. Chris McGlory is an assistant professor at Queen's University in Kingston, Ontario, Canada. Known for his work in the field of muscle physiology and aging, Dr. McGlory's research focuses on elucidating the molecular mechanisms underlying muscle protein synthesis and degradation, with a particular emphasis on the roles that omega-3 fatty acids play in maintaining muscle health in older adults.

In this episode, we discuss:

(00:00) Introduction
(05:50) Start of interview
(13:03) Why atrophy is worse for the old than the young
(15:23) Can dietary protein prevent atrophy?
(17:35) Why reduced movement can insidiously mimic short-term immobilization
(22:51) The disability threshold — when atrophy may actually be deadly
(24:58) Does high-dose omega-3 hold the key to fighting atrophy? (5g/day)
(28:35) Does omega-3 help muscle respond more optimally to low protein?
(41:37) Why omega-3 must be preloaded for 4 to 6 weeks
(44:20) Why omega-3 trials have conflicting results
(50:16) Does omega-3 enhance strength?
(52:42) Sex differences in gaining mass and strength
(54:46) Improvements in gait speed and balance (muscle performance / physical performance battery)
(55:49) How to act on mixed evidence — and should we?
(58:17) Why omega-3 may reduce frailty in old age
(1:01:59) Why the anabolic mechanisms are counterintuitive (going beyond the canonical anti-inflammatory role of omega-3)
(1:07:42) Do omega-3s boost tired, dysfunctional mitochondria?
(1:15:16) Why we need an "omega-3 index" for muscle
(1:18:52) Why the inflammation from cancer wastes muscle
(1:20:38) Does omega-3 reduce atrophy from cancer cachexia?

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#080 How Heat Therapy Improves Slow Wave Sleep

30 maj 2023 | 15 min

Heat therapy, such as using a sauna or soaking in a hot bath, may significantly improve your slow wave sleep. My latest episode delves into the fascinating intersection between exercise and passive body heating and elucidates how high energy expenditure exercise and heat exposure share nuanced mechanisms in sleep regulation. Some key aspects explored include:

The surprising role of the immune system in regulating sleep through somnogenic cytokines, immune signals like IL-1B and TNF-alpha, released in response to heat stress and exercise.
The interconnected nature of thermoregulation and sleep, particularly in the brain, which highlights the importance of overlapping sleep regulation and heat loss processes. This involves warm-sensing preoptic area neurons in the preoptic area of the hypothalamus, a region known to play a crucial role in sleep regulation.
The intricate, bidirectional relationship between growth hormone (GH) and slow-wave sleep (SWS). With the majority of daily GH secretion occurring during the initial phase of SWS, stimulants of SWS, such as heat exposure, can result in enhanced GH secretion, establishing a strong connection between GH and sleep regulation.
The varying influence of heat on growth hormone, ranging from doubling after two 20-minute sauna sessions at 80°C, to increasing its circulation up to 16-fold after two one-hour sauna sessions at 80°C.

These findings highlight the potential for heat therapy and exercise with a high rate of energy expenditure to modulate slow wave sleep through the interconnected nature of thermoregulation, immunity, exercise, and hormones. By understanding and harnessing these links, individuals can potentially enhance their sleep quality and overall health and well-being.

In this episode, I discuss:

(00:00) - Introduction
(01:06) - Increasing pre-sleep tiredness
(02:06) - Effects of exercise
(04:09) - How the immune system regulates sleep
(05:07) - What heat and exercise have in common
(06:39) - Hormonal effects of heat
(06:59) - Growth hormone
(09:26) - Prolactin and sleep onset
(10:39) - Effect of sexual activity
(12:08) - Overlap in the brain (thermoregulation vs. sleep)
(12:46) - Heat protocols and tactics

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#079 Blood-Brain Barrier Dysfunction in Alzheimer’s Disease and Dementia | Axel Montagne, Ph.D.

28 februari 2023 | 109 min

Dr. Axel Montagne is a chancellor's fellow and group leader at the UK Dementia Research Institute at the University of Edinburgh Centre for Clinical Brain Sciences. His group aims to understand how, when, and where critical components of the blood-brain barrier become dysfunctional preceding dementia and in the earliest stages of age-related cognitive decline. With this knowledge, they hope to develop precise treatments targeting brain vasculature to protect brain function.

More importantly his work, and that of his colleagues, provide a critical lens through which to view the contributions of vascular dysfunction (or, conversely, vascular health – if we choose to preserve it) as a critical common thread in dementia and neurodegeneration.

In this episode, we discuss:

(00:00) Introduction to Dr. Axel Montagne
(11:44) What dementias have in common
(12:42) The importance of preserving small blood vessels (in the brain)
(13:38) Changes in the blood-brain barrier in aging that cause "leaking"
(15:11) Predicting cognitive decline early with biomarkers – an opportunity for intervention?
(16:32) Why targeting amyloid isn’t enough
(18:54) The impact of the APOE4 genotype on brain vasculature
(24:19) The cause of white matter damage in the brain
(33:47) Why the loss of omega-3 transport affects pericytes
(35:25) The role of exercise in prevention of blood-brain barrier dysfunction
(35:45) Why high heart rates during exercise preserve brain function
(36:49) The role of exercise in preserving vision health
(40:17) Why leaky vessels damage myelin and the brain
(45:31) Can you have more than one type of dementia?
(47:54) Does the breakdown of the blood-brain barrier cause “type 3 diabetes"?
(54:03) Why omega-3 may prevent detachment of pericytes
(1:14:35) Why a hepatitis drug restored cognition in APOE4 mice
(1:19:39) Why blood-brain barrier disruption results in the accumulation of amyloid-beta
(1:25:14) Why lifetime hypertension increases dementia risk
(1:37:13) Effects of obesity on blood-brain barrier leakage

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#078 Resistance training for time efficiency, body composition, and maximum hypertrophy | Brad Schoenfeld, Ph.D.

6 december 2022 | 125 min

Dr. Brad Schoenfeld is a professor at Lehman College in the Bronx, in New York City. His research primarily focuses on muscle adaptations to strength training, muscle hypertrophy. Publishing over 300 studies in the field of exercise and sports nutrition as a scientist, Brad began his career as a competitive bodybuilder and personal trainer.

In this episode, we discuss:

(00:00) Introduction to Dr. Brad Schoenfeld
(05:26) Why should we lift weights?
(06:56) Why building bone matters
(11:33) How to lift in old age
(13:45) Why to lift while young (especially women)
(16:21) Should children lift weights?
(17:05) Does lifting stunt growth?
(19:48) How to change body composition
(27:22) Protein requirements
(29:19) How to calculate protein needs
(36:54) Protein per meal - what's the right amount?
(38:18) Does time-restricted eating undermine hypertrophy?
(43:19) Anabolic window: myths vs. reality
(46:15) Total daily protein intake
(54:49) Why aging affects muscle power (loss of type II fibers)
(57:52) Power training vs. strength
(59:20) Benefits of explosive power training (fall prevention)
(1:03:18) How to power train with plyometrics
(1:03:58) Training to failure (is it important?)
(1:09:59) Rest in between sets (is it needed?)
(1:11:12) Number of sets per week
(1:22:31) Tips for recovery
(1:33:41) Should you get sore from exercise?
(1:36:47) What can you do for soreness? (without blunting hypertrophy)
(1:40:16) Does aerobic exercise undermine resistance training?
(1:44:46) Resistance training for endurance athletes
(1:46:33) Can stretching increase muscle growth?
(1:51:06) Is yoga a type of resistance training?
(1:53:37) Blood-flow restriction training
(1:58:37) What is Brad's routine?

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#077 Rewriting genomes to eradicate disease and aging | Dr. George Church

24 augusti 2022 | 128 min

George Church, Ph.D. is a professor of genetics at Harvard Medical School and of health sciences and technology at both Harvard and the Massachusetts Institute of Technology. Dr. Church played an instrumental role in the Human Genome Project and is widely recognized as one of the premier scientists in the fields of gene editing technology and synthetic biology.

In this episode, we discuss:

(00:00) Introduction to Dr. George Church
(07:13) History of the Human Genome Project
(15:20) Manufacturing cell phones (with biology)
(17:34) Genome Project-Write
(20:03) Writing a human Y chromosome (from scratch)
(20:48) What if you could eliminate viral disease?
(22:51) De-extinction and reinstating lost traits and genes
(27:06) The Vertebrate Genomes Project
(29:47) AlphaFold and other AI tools
(41:27) CRISPR vs. Base Editing (emerging tools of genetic engineering)
(49:40) Why multiplex editing will change the world
(52:18) Molecular flight recorder
(53:31) Preventing viral spillover and enhancing livestock
(57:40) PCSK9 gene therapy for cholesterol
(1:00:30) Is aging an evolved program?
(1:05:21) Treating aging with a combination gene treatment
(1:09:04) Does animal research help us understand human aging?
(1:11:40) Human organoids as a model and therapeutic
(1:13:34) Could engineered transplant organs become better than the originals?
(1:16:17) Embryo editing controversy
(1:28:41) Gene editing for space travel
(1:30:40) Can synthetic biology alleviate poverty?
(1:34:07) Is in vitro fertilization and embryo selection practically similar to editing?
(1:39:12) The occasional cost of brilliance
(1:45:45) Eradicating disease with Gene Drive
(1:48:55) Technologies to solve Lyme disease
(1:51:57) Dr. Church's experience with narcolepsy as a bridge to creative insights
(2:00:42) Why George encoded his book in DNA

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

29 juni 2022 | 116 min

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:

(00:00) Introduction to Dr. Stuart Phillips
(07:16) Why muscle is important for longevity
(14:34) Is the importance of muscle mass (per se) overstated?
(16:48) Is the RDA on protein too low?
(19:03) Minimum vs. optimal protein intake (for athletes)
(19:29) Why older adults need more protein
(24:52) Caloric restriction vs. higher protein for aging
(28:04) What is a catabolic crisis?
(29:40) Effects of space flight on muscle
(36:16) Practical tips for protein intake
(39:34) Protein timing and the anabolic window
(41:27) Most important factors for hypertrophy
(43:57) Should we supplement leucine?
(45:46) Does plant protein support hypertrophy?
(56:30) Causes of anabolic resistance
(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