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 Watch this episode on YouTube Show notes are available by clicking here Join over 300,000 people and get the latest distilled information straight to your inbox several times per month: 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/premium Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot

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? Watch this episode on YouTube Show notes are available by clicking here 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/premium Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot

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 Watch this episode on YouTube Show notes are available by clicking here 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/premium Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot

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 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 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

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. In this episode, we discuss: (00:00) 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 Show notes and video 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

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: (00:00) Introduction to Dr. Dominic D'Agostino (04:59) What is "keto” (and what it is not) (08:42) Types of ketogenic diets (15:27) Lifestyle Ketogenic Diet (26:36) Biomarkers and hyperlipidemia (29:41) Micronutrients and Supplementation (33:40) Exogenous Ketones (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 If you’re interested in learning more, you can read the full show notes 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

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) Introduction (02:46) Summary of sauna benefits (10:47) Heat as an aerobic exercise mimetic (14:45) Effects of heat acclimation on endurance (17:37) Why heat shock proteins may protect against dementia (23:20) The stress-relieving effects of sauna use (personal anecdote) (27:43) Investigating sauna for depression (30:32) Brain-derived neurotrophic factor (BDNF) and endorphins response (34:51) Cellular repair mechanisms elicited by sauna use (40:05) Prevention of muscle atrophy (42:45) Detoxification of heavy metals (44:50) Heart rate variability, a measure of stress resilience (46:40) The synergy of sauna use and exercise (52:13) Cross-cultural and historical prevalence of heat therapy (56:12) Infrared sauna vs. traditional saunas (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 If you’re interested in learning more, you can read the full show notes 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: (00:00) Introduction to Dr. Morgan Levine (01:19) What is aging and why does it matter to scientists? (04:45) Hallmarks of aging (08:59) The advantage of epigenetic clocks in research (19:05) Epigenetic age acceleration (36:40) Are epigenetic changes in aging a cause or consequence? (42:15) Reversing epigenetic age with interrupted reprogramming techniques (49:27) Therapeutic plasma exchange in aging and pro-aging factors in blood (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 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 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… (00:00) Introduction (07:09) How Tony Robbins and Peter Diamandis met (18:08) Tony and Peter discuss their lifestyle habits (29:32) GRAIL cancer screening blood test (30:16) Cleerly AI-driven coronary CT scan (36:13) The role of DNA damage in aging (37:25) Epigenetics, NAD+, and sirtuins (44:33) Interrupted cellular reprogramming (52:15) Longevity escape velocity (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 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

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... (00:00) Introduction to Dr. Eran Elinav (06:38) Circadian rhythm of the microbiome (17:17) Lessons from Hunter-gatherers (24:44) Nurturing the microbiome in children (35:16) Triglycerides and cholesterol (38:58) Saturated fat (40:25) Effect of artificial sweeteners on the microbiome (56:10) What causes recurrent obesity (58:17) Impact of caloric restriction (59:26) Intestinal permeability (gut leakiness) (01:19:54) Bacteriophage therapy and precision probiotics (01:34:44) Bacterial role in TMAO risk (01:40:33) Weight gain from smoking cessation (01:41:53) Tips for diet personalization Get the show notes 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

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) Introduction (06:58) Vaccination in the young and healthy (12:25) Risk of myocarditis from COVID-19 is greater than for vaccination (16:18) Long-haul COVID is often preceded by mild infection (25:36) The spike protein generated from vaccination is not the same as the viral one (34:16) Biodistribution of vaccine particles (41:17) COVID-19 Vaccine Adverse Event Reporting System (VAERS) (01:06:55) Antibody-dependent enhancement isn't a concern for the SARS-CoV-2 vaccine (01:14:54) Do the COVID-19 vaccines damage human fertility? (01:19:51) Can mRNA vaccines alter human DNA? (01:28:10) Current ivermectin evidence (01:47:40) Delta-variant and breakthrough infections (02:01:42) Viral evolution (virulence vs. immune escape) (02:10:45) T-cell immunity vs. antibody immunity Watch the annotated video Subscribe to MedCram on Apple Podcasts Subscribe to MedCram on YouTube

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) Introduction (06:36) Early studies on omega-3s, dietary fats, and cholesterol (14:44) Omega-3s may normalize bleeding times (20:33) Plant-based omega-3s are not equivalent in power to marine omega-3s (25:23) Genetic engineering of plants is needed for sustainable omega-3s in the future (27:18) The omega-3 index reveals individual variations in omega-3 needs (32:13) Red blood cell concentration of omega-3s better reflect long-term omega-3 status (36:41) Genetic variants influence omega-3 dietary needs (54:20) The omega-3 index may predict life expectancy (01:05:03) How metabolites of omega-3 reduce and resolve inflammation (01:17:11) High omega-3 concentrations halve the risk of COVID-19 death (01:20:10) DHA may help keep the SARS-CoV-2 spike protein from entering cells (01:22:50) Concerns over the omega-6/omega-3 ratio may be unfounded 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 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

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) Introduction (08:10) Whole-body hyperthermia (WBH) and sauna use differ (17:06) Depression causes thermoregulatory dysfunction – but sauna use may correct it (21:12) WBH and sauna use may reduce symptoms of depression (33:22) Heating the body slowly may improve heat tolerance and increase WBH effectiveness (39:35) Sauna use may benefit people with depression and cardiovascular disease – which often coincide (40:18) Dr. Mason and Rhonda are collaborating on new research on depression and WBH (44:19) Sauna bathing and similar practices often provide opportunities for people to connect socially (53:12) Common causes of insomnia (01:01:26) Cognitive behavioral therapy, sleep hygiene, stimulus control, and sleep restriction for treating insomnia 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 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

Dr. Mark Mattson Dr. Mark Mattson is a professor of neuroscience at the Johns Hopkins University School of Medicine and the former chief of the Neuroscience Research Laboratory at the National Institute on Aging. He's one of the most cited neuroscientists in the world, with more than 180,000 citations noted in the scientific literature. Dr. Mattson's work has advanced scientific understanding of brain aging and identified fundamental aspects of neurodegenerative disorders, including Alzheimer’s disease and Parkinson’s disease. His most notable work has focused on how the brain responds to mild stressors, such as those associated with exercise and intermittent fasting. In this episode, we discuss... (00:00) Introduction to Dr. Mark Mattson (03:31) Hormetic stressors drive adaptation and prevent physiological complacency (13:00) Intermittent fasting improves health by promoting metabolic switching (16:49) Daily time-restricted eating vs 5:2 weekly fasting (27:44) A ketogenic diet and intermittent fasting differ in terms of brain effects (34:23) Exercising while intermittent fasting exerts additive effects (52:32) Plant-based bioactive compounds induce hormetic stress (01:10:48) Severe caloric restriction may compromise muscle mass (01:26:25) Intermittent fasting in young vs. old and in men vs. in women (01:35:20) The effects of cortisol differ during a fast versus chronic stress (01:53:36) Fasting-mimetics like resveratrol and spermidine vs actual fasting (02:08:44) How ketone supplementation may improve brain health Join over 300,000 people and get the latest distilled information on circadian insights 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

Dr. Satchin Panda Dr. Satchidananda (Satchin) Panda is a professor in the Regulatory Biology Laboratory at the Salk Institute for Biological Studies. Dr. Panda’s work focuses on chronobiology, the study of the day-night cycles that drive the multifaceted activities of the human body, using genetic, genomic, and biochemical approaches. He is an expert on circadian rhythms and a pioneer in the field of time-restricted eating. A priority for Dr. Panda when designing his studies is to identify strategies that positively impact public health. In this episode, Dr. Panda and I discuss... 00:00:00 - Introduction 00:04:29 - How circadian rhythms influence human health 00:12:30 - Seeking bright light in the morning and avoiding it in the evening improves sleep 00:20:40 - Supplemental melatonin may counteract evening bright light exposure 00:26:16 - The relationship between melatonin and insulin secretion 00:33:15 - Shift work, jet lag, and modern life contribute to circadian dysfunction 00:45:10 - Naps might aid with afternoon sleepiness and sleep loss 00:47:05 - Indoor lighting can be used to promote healthy circadian rhythms 00:51:20 - Time-restricted eating strengthens circadian biology 01:02:13 - Dr. Panda’s ongoing study uses a smartphone app to track diet 01:03:41 - Most people are unaware of their eating patterns 01:07:58 - How Dr. Panda incorporates his research findings into his own life 01:16:21 - Our circadian rhythms dictate when we should exercise If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/satchin-panda-3 Join over 300,000 people and get the latest distilled information on circadian insights 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

Michael Snyder Dr. Michael Snyder is the director for the Center for Genomics and Personalized Medicine at Stanford and a pioneer and advocate of "deep profiling." Deep profiling seeks to apply intelligent analysis to large data sets to yield specialized clinical insight, ranging from common consumer-grade wearables like Apple Watches to whole-body MRI, continuous glucose monitoring, and metabolomics. In this episode, we discuss: (00:00) Introduction to Dr. Michael Snyder (12:51) Continuous glucose monitor use in people without diabetes (31:04) A smartwatch helped diagnose Dr. Snyder's Lyme disease (34:00) Predicting other illnesses with smartwatches (40:41) Detecting airborne pollutants in the exosome (51:04) Genetics and metabolism tell us our Ageotypes (58:05) Exercise is most important for longevity (01:03:11) Dr. Snyder's lifestyle habits If you’re interested in learning more, you can read the full show notes. Join over 300,000 people and get the latest distilled information on personalized medicine 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

Dr. Roger Seheult Dr. Roger Seheult is the co-creator of MedCram Videos. In the early days of the COVID-19 pandemic, MedCram emerged as a beacon of insight, providing continuing coverage and perspectives in an environment almost defined by information scarcity. What particularly excited me about the unique opportunity of this interview is that apart from Dr. Seheult being a unique voice of public scholarship during the early days of the pandemic, he's also a quadruple board-certified pulmonologist with deep experience working on the frontline of the COVID-19 pandemic. In this episode, we discuss: (00:00) Introduction (06:20) How MedCram Videos got started (09:37) Using evidence to make COVID-19 treatment decisions (12:46) The differences in treating early vs late-stage COVID-19 (14:40) How doctors would've treated COVID-19 one-hundred years ago (18:13) Increasing ventilation reduces SARS-CoV-2 transmission (20:28) Masks are virtually universally beneficial regardless of type (21:32) Vitamin D and COVID-19 (22:22) Steroid chemical structure of vitamin D (23:24) The vitamin D RDA is likely too low (24:23) Vitamin D is more like a hormone than vitamin (26:21) The overlap between COVID-19 and vitamin D deficiency (30:27) How Mendelian randomization studies helped solve the vitamin D puzzle (34:20) The gene regulatory effects of vitamin D (35:49) Vitamin D and the ACE2/renin-angiontensin system (42:00) Daily doses of vitamin D are more effective (43:23) A prescription-only form of vitamin D (calcifediol) may be best for COVID-19 (47:06) Skin synthesis of vitamin D from sunlight can be unreliable (53:43) The safest dose range for vitamin D (01:06:15) The beneficial circadian effect of early morning sunlight (01:07:38) Sleep deprivation impairs vital immunity (01:12:08) Dr. Seheult's suggestions for the best sleep (01:19:18) A Spanish flu era treatment boosts interferon by ten times (01:22:38) Why interferon is so important for the viral response (01:26:43) Treating the symptoms of fever during the Spanish flu harmed patients (01:31:58) Dr. Seheult's ongoing research of hot hydrotherapy (01:47:00) COVID-19 Vaccines If you’re interested in learning more, you can read the full show notes. 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

Steve Horvath Steve Horvath, PhD, is a professor of human genetics and biostatistics at UCLA's Fielding School of Public Health Dr. Steve Horvath has analyzed large data sets of DNA methylation profiles to derive an algorithm that accurately predicts a person's chronological age across multiple cells, tissues, and organs, and even mammalian species. He built on this algorithm to develop second-generation clocks that could predict time-to-death among people of the same chronological age, as well as lifespan and healthspan. In this episode, we discuss: (00:00) Introduction and overview (20:24) Horvath Aging Clocks (26:36) Heredity determines aging (35:49) DNAm PhenoAge vs GrimAge (45:58) Slowing the epigenetic clock (01:10:43) Epigenetics: Cause or consequence of aging? (01:16:43) Vitamin D reverses epigenetic age (01:19:07) Omega-3 slows GrimAge clock (01:24:19) Ongoing research If you’re interested in learning more, you can read the full show notes here. Join over 300,000 people and get the latest distilled information on aging 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

Dr. Jed Fahey In this special two-hour Q&A episode with Dr. Jed Fahey, a world-leading expert on the science of chemoprotection and, in particular, sulforaphane, we discuss many of the listener-submitted questions from the hundreds of live event participants. In this episode, we discuss: (00:00) Introduction (07:19) The minimum daily dose of sulforaphane (12:04) Gauging sulforaphane content of foods is challenging (17:37) Workarounds to enhance the sulforaphane in cooked foods (23:38) How often to consume broccoli sprouts and how long their effects last (39:28) The effects of sulforaphane on glutathione production in the brain (43:12) The effects of sulforaphane on cancer (01:17:26) Alternatives to sprouts, such as supplements (and which ones Dr. Fahey recommends) (01:33:08) Safety concerns regarding sulforaphane If you’re interested in learning more, you can read the full show notes here. 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

Giselle Petzinger Giselle Petzinger, MD, an associate professor of Neurology at the University of Southern California, studies the extensive effects of how different types of exercise, in particular skill-based exercise, can affect the clinical outcome for people with Parkinson’s disease. Dr. Petzinger's work focuses on understanding how to promote brain repair after injury, particularly in the context of Parkinson's disease. She is currently investigating ways to enhance neuroplasticity in a preclinical model of the disease. She has examined the role of exercise in Parkinson's disease, with emphasis on how different types of exercise affect distinct regions of the brain. Her work has implications for improving the quality of life of patients diagnosed with the neurological disorder — a condition for which there is no cure. In this episode, we discuss: (00:00) Introduction (06:57) What is Parkinson’s disease? (11:57) When symptoms of Parkinson’s disease appear (14:57) Circuits in the brain can compensate for substantia nigra dysfunction (18:37) Hereditary risk factors of Parkinson’s disease (21:25) Parkinson’s disease is associated with pesticide and pollutant exposure (26:57) Exercise can lower the risk of developing Parkinson’s disease (35:38) How skill-based exercise such as boxing reduces disease symptoms (47:49) Treadmill exercise increased BDNF and brain health (58:33) Exercise at 80 percent of maximum heart rate slowed Parkinson’s disease progression (01:01:31) Why exercise may not fully replace medications (01:09:58) DHA reduces motor symptoms and dyskinesia (01:12:12) Patients with Parkinson’s disease have higher levels of inflammatory biomarkers If you’re interested in learning more, you can read the full show notes here. Join over 300,000 people and get the latest distilled information on Parkinson's disease 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