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 suppleme...
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 - Glut...
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...
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
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
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 writeLife 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 tes...
Eran Elinav, MD, PhD, is a professor of immunology and principal investigator at the Weizmann Institute of Science in Tel Aviv, Israel, where he co-directs the Personalized Nutrition Project. Dr. Elinav is also a principal investigator at the German Cancer Research Center in Heidelberg, Germany. His research focuses on understanding the complex interactions between humans and the bacteria that reside in their gut and how these interactions shape human health and disease. In this episode, Dr. Elinav and I discuss... 00:06:38 - Circadian rhythm of the microbiome 00:17:17 - Lessons from Hunter-gatherers 00:24:44 - Nurturing the microbiome in children 00:35:16 - Triglycerides and cholesterol 00:38:58 - Saturated fat 00:40:25 - Effect of artificial sweeteners on the microbiome 00:56:10 - What causes recurrent obesity 00:58:17 - Impact of caloric restriction 00:59:26 - Intestinal permeability (gut leakiness) 01:19:54 - Bacteriophage therapy and precision probiotics 01:34:44 - Bacterial ro...
In this nearly 2.5-hour episode, Dr. Rhonda Patrick and Dr. Roger Seheult and Kyle Allred of MedCram make a thoughtful, merit-based, and truly comprehensive discussion of COVID-19 vaccination. In addition to being a co-founder of MedCram Medical Lectures, Dr. Roger Seheult is, as you will find out in the conversation, a boots on the ground, critical care pulmonologist. For Dr. Seheult, COVID-19 is not just theory. He sees real sick people and for that reason brings a very special context to this conversation. Furthermore, Dr. Seheult is also an academic and educator. He is an Associate Clinical Professor at the University of California, Riverside School of Medicine and an Assistant Clinical Professor at the School of Medicine and Allied Health at Loma Linda University. He is quadruple-board certified in Internal Medicine, Pulmonary Diseases, Critical Care Medicine and Sleep Medicine through the American Board of Internal Medicine. In this episode, we discuss: 00:00:00- Introduction ...
Dr. William ("Bill") Harris is one of the world's preeminent experts in the field of omega-3 fatty acid research. His work has focused on the roles that fatty acids in play in cardiovascular and neurocognitive health. The author of more than 300 scientific papers on fatty acids and health, Dr. Harris is a professor in the Department of Medicine in the Sanford School of Medicine at the University of South Dakota, the co-inventor of the Omega-3 Index, founder of OmegaQuant Analytics, and president and founder of the Fatty Acid Research Institute. In this episode, Dr. Harris and I discuss… 00:00:00- Introduction 00:06:36 - Early studies on omega-3s, dietary fats, and cholesterol 00:14:44 - Omega-3s may normalize bleeding times 00:20:33 - Plant-based omega-3s are not equivalent in power to marine omega-3s 00:25:23 - Genetic engineering of plants is needed for sustainable omega-3s in the future 00:27:18 - The omega-3 index reveals individual variations in omega-3 needs 00:32:13 - Red bl...
Dr. Ashley Mason is a clinical psychologist and director of the Sleep, Eating, and Affect Laboratory at the Osher Center for Integrative Medicine at UCSF. Her research centers on nonpharmacological approaches for treating depression, insomnia, and overeating. In this episode, we discuss: 00:00:00- Introduction 00:08:10 - Whole-body hyperthermia (WBH) and sauna use differ 00:17:06 - Depression causes thermoregulatory dysfunction – but sauna use may correct it 00:21:12 - WBH and sauna use may reduce symptoms of depression 00:33:22 - Heating the body slowly may improve heat tolerance and increase WBH effectiveness 00:39:35 - Sauna use may benefit people with depression and cardiovascular disease – which often coincide 00:40:18 - Dr. Mason and Rhonda are collaborating on new research on depression and WBH 00:44:19 - Sauna bathing and similar practices often provide opportunities for people to connect socially 00:53:12 - Common causes of insomnia 01:01:26 - Cognitive behavioral therapy...