FoundMyFitness

In this Journal Club episode, Rhonda Patrick, PhD and endurance athlete Brady Holmer dissect a new Nature Communications study of more than 70,000 adults showing that vigorous intensity is roughly 4–10x more potent than moderate activity for reducing all-cause mortality, cardiovascular events, type 2 diabetes, and cancer outcomes—far beyond the long-standing 1:2 rule embedded in global exercise guidelines. Timestamps: (00:00) Introduction (07:01) What exactly is the 1:2 rule for exercise intensity? (08:18) Calorie burn vs. longevity—origins of the 1:2 rule (11:15) What counts as 'vigorous' exercise, really? (13:35) Where the exercise guidelines fall short (14:19) Can your wearable predict disease risk years in advance? (20:11) Is vigorous activity easier to achieve than people think? (22:47) How researchers avoided the 'healthy user bias' (23:59) Health equivalence ratio—a better way to measure exercise benefits? (25:45) Is vigorous exercise truly 4–10x more effective? (29:55) Can one vigorous minute match an hour of gentle walking? (32:02) Why vigorous activity—not gentle—offers dose-dependent benefits (33:50) Is vigorous exercise 5x better at preventing heart attacks & strokes? (34:24) Why vigorous activity stands out for cancer prevention (34:59) Does zone 2 qualify as vigorous exercise? (36:11) Dose-response comparison—vigorous vs. moderate vs. light activity (37:22) Is vigorous exercise the secret to younger arteries? (43:15) Why aging hearts need intensity (46:09) Can vigorous exercise halt your VO₂ max decline? (47:26) Why moderate exercise alone might not improve VO₂ max (49:21) Is vigorous exercise 10x more powerful at preventing diabetes? (55:48) Mitochondrial biogenesis—why intensity is essential (58:40) Can you directly measure mitochondrial health? (1:00:57) Does vigorous exercise kill circulating tumor cells? (1:07:15) Why vigorous intensity triggers beneficial hormone changes (1:08:05) Can vigorous activity protect older adults from falls? (1:12:36) Does vigorous exercise combat inflammation? (1:14:29) Is high-intensity training the key to a younger brain? (1:16:01) Is vigorous exercise more powerful than we realized? (1:17:50) Can the benefits of vigorous exercise fit into a pill? (1:19:08) How small doses of intensity might extend your lifespan (1:23:15) Do short bursts of vigorous movement match full workouts? (1:27:26) Why your wearable might undervalue short vigorous bouts (1:30:06) Can planned micro-workouts replace traditional gym sessions? (1:35:10) Why exercise guidelines urgently need updating (1:46:35) Does light activity still offer real benefits? (1:49:04) Is vigorous exercise safe for older adults? (1:53:28) Are high-intensity workouts detrimental to female hormones? (1:58:02) Safe vigorous exercise options—even with chronic illness (1:59:05) The 80/20 rule for balancing intensity and recovery (2:01:30) Inside Brady's routine—how much vigorous exercise is optimal? (2:05:17) Can vigorous activity boost kids' brainpower (and grades)? (2:08:14) Are we significantly underestimating vigorous exercise benefits? (2:10:03) Why chasing steps isn't the answer Show notes are available by clicking here Watch this episode on YouTube

Rhonda Patrick when you sign up as a FoundMyFitness Premium Member Chronic insomnia and untreated sleep apnea profoundly accelerate cognitive decline, impair performance, and diminish resilience. In this episode, Dr. Michael Grandner outlines practical, scientifically validated interventions, including CBT-I and stimulus control strategies, to retrain your body for consistently restorative sleep. He provides critical insights into detecting hidden sleep apnea and explains how precise timing of morning light, caffeine, and supplements like melatonin can dramatically enhance sleep quality and daytime performance. Dr. Grandner also shares actionable tips for falling asleep faster, managing nighttime awakenings, and provides an honest look at the accuracy and pitfalls of sleep trackers. Timestamps: (00:00) Introduction (04:45) Poor sleep vs. insomnia—how can you tell? (07:11) Does stressing about sleep make insomnia worse? (13:41) CBT-I's real target—wakefulness, not sleepiness (16:11) Why your bed should be reserved strictly for sleep (20:23) Can trying too hard to sleep backfire? (21:38) Scrolling yourself awake? Try standing instead (24:59) What should you do if you can't fall back asleep? (27:51) Why effort keeps you awake (29:30) Sleep restriction therapy—worst name, best solution? (32:10) Can you train yourself to fall asleep faster? (34:52) Why bedtime cliffhangers sabotage sleep (36:32) Sedatives vs. CBT-I—which beats insomnia better? (40:45) Insomnia by the numbers—is it affecting you? (42:06) Why sleep apnea is shockingly common (and often unnoticed) (45:44) Is nighttime waking a hidden sign of sleep apnea? (51:50) Are at-home sleep apnea tests reliable? (53:22) Allergies vs. sleeping position—what causes sleep apnea? (56:05) What actually happens during REM and deep sleep? (1:04:33) Are dreams your brain's way of decoding life? (1:08:50) How apnea destroys sleep architecture (1:10:20) Does untreated sleep apnea raise Alzheimer's risk? (1:13:19) How poor sleep disrupts attention and memory (1:16:36) Effective CPAP alternatives (1:20:39) Mouth taping—sleep hack or hype? (1:22:42) Measuring sleep apnea treatment success (1:24:45) Advanced sleep hygiene for chaotic schedules (1:28:13) Do blue-blocking glasses actually enhance sleep? (1:28:58) Why morning light is key (1:33:45) Should you delay your morning cup of coffee? (1:37:43) Why consistent mornings are crucial—even if bedtime isn't (1:41:14) Are you losing sleep to "revenge bedtime procrastination"? (1:46:01) Why 5 mg of melatonin might be too much (1:53:38) Do melatonin supplements contain more than advertised? (1:56:31) Can melatonin boost your immune system? (1:57:26) Debunking melatonin supplement safety myths (2:01:48) Do magnesium, glycine, and L-theanine actually help sleep? (2:04:49) Why glutamine and B12 might keep you awake (2:06:21) THC and REM suppression—the hidden costs (2:12:48) Does CBD genuinely improve sleep quality? (2:15:21) Alcohol as a sleep aid—more harm than good? (2:18:18) How late is too late for caffeine? (2:22:31) Why staying up late leads to unhealthy eating (2:27:21) Is shift work more harmful than smoking? (2:31:04) What's the ideal power nap length? (2:32:50) Strategic napping advice for shift workers (2:34:58) Optimal caffeine timing for shift workers (2:35:31) The fastest way to adjust to a new time zone (2:41:02) How exercise and light help beat jet lag (2:43:34) Can sleep trackers accurately detect wakefulness? (2:47:09) Sleep stage tracking—useful data or misleading? (2:51:36) Should you trust your wearable's sleep score? (2:55:54) How to use sleep tracker data effectively (3:01:08) Evening habits elevating your heart rate (3:03:11) Troubleshooting insufficient REM and deep sleep (3:06:07) Is your sleep tracker doing more harm than good? (3:10:25) Does better sleep boost cognitive resilience? (3:12:54) Why school start times clash with teen biology (3:15:32) Shifting your circadian rhythm with light and exercise (3:17:38) Can 15 minutes extra sleep boost athletic performance? (3:19:48) Is "sleep banking" a competitive game-changer? (3:22:15) Does poor sleep predict injury risk? (3:27:12) Why caffeine isn't enough to overcome poor sleep (3:28:50) Do eye masks and earplugs significantly improve sleep? (3:30:27) Proven techniques to fall asleep faster (3:32:24) Does reading before bed shorten sleep onset? (3:33:14) Can't fall back asleep? Try this (3:34:16) One proven strategy for deeper sleep (3:35:40) Reducing nighttime urination awakenings (3:37:23) Is sharing a bed disrupting your sleep? (3:39:02) How to tell if you're truly sleeping enough (3:40:40) Do you really need 8 hours of sleep? (3:41:55) Adjusting your routine to your chronotype Show notes, transcript, and summary are available by clicking here Watch this episode on YouTube

Rhonda Patrick when you sign up as a FoundMyFitness Premium Member When testosterone runs low, libido isn't the only casualty—muscle mass drops, fat accumulates, insulin resistance rises, and motivation declines. In this episode, Derek from More Plates More Dates highlights common pitfalls that suppress testosterone and evaluates popular testosterone-boosting supplements like Tongkat Ali, boron, and ashwagandha, clarifying what's evidence-based versus overhyped. He also details practical strategies for testosterone replacement therapy (TRT), covering optimal delivery methods, benefits, risks, fertility implications, and key biomarkers to monitor. Timestamps: (00:00) Introduction (04:50) Why is testosterone essential for men? (07:11) The role of testosterone in women's health (08:53) Does higher testosterone shorten lifespan? (12:12) What the castrati reveal about testosterone and longevity (15:07) Free vs. total testosterone—what's the difference? (18:42) Best practices for measuring and interpreting testosterone levels (21:29) Reference ranges or symptoms—which matters more? (24:50) When is high testosterone a red flag? (26:32) What LH and FSH reveal about testosterone production (31:11) Could high SHBG levels be limiting your testosterone? (35:02) Why SHBG increases with age—and how diet and lifestyle accelerate it (39:45) Key symptoms of low testosterone in men (42:46) Is alcohol sabotaging your testosterone levels? (45:39) Why low-fat and low-carb diets might lower testosterone (46:18) Common micronutrient mistakes hurting hormone levels (48:12) How excess body fat impacts testosterone (51:39) When endurance training goes too far (56:02) Are endocrine disruptors truly harming male hormones? (58:42) Debunking myths about declining testosterone in men (1:01:32) Why dietary fat is essential for hormone health (1:03:55) Is a ketogenic diet bad for testosterone? (1:05:10) Which type of exercise boosts testosterone most? (1:07:16) Do vitamin D, zinc, and magnesium actually help? (1:11:36) Does boron significantly raise free testosterone? (1:12:45) Ashwagandha's true potential for testosterone enhancement (1:17:00) Is Tongkat Ali the best herbal testosterone booster? (1:20:51) Tongkat Ali or boron—which is superior? (1:22:20) Shilajit, Tribulus, Fenugreek—do they actually work? (1:23:33) The four best supplements to raise testosterone levels (1:25:17) Dutch test vs. blood test—which is better for cortisol? (1:26:32) When should you consider testosterone replacement therapy (TRT)? (1:34:23) What realistic benefits can TRT provide? (1:37:34) Does TRT raise heart disease and erythrocytosis risk? (1:47:23) Creams vs. injections (1:48:47) Does TRT increase prostate cancer risk? (1:51:01) Hair loss, acne, sleep apnea—what are TRT's real side effects? (1:53:41) The rollercoaster effect of testosterone injections (1:56:15) Could low testosterone be riskier than TRT? (1:59:38) Choosing the right TRT delivery method (2:06:16) Do smaller, more frequent injections reduce risks? (2:08:12) Can you maintain fertility while on TRT? (2:16:12) Why TRT quickly shrinks testicles (2:17:40) Key biomarkers you must track on TRT (2:26:57) Testosterone therapy for women—symptoms, ranges, and risks (2:36:49) Can DHEA supplements safely raise testosterone in women? (2:39:47) What actually causes hair loss? (2:46:00) Does your maternal grandfather determine your hairline? (2:46:48) Why stopping hair loss means accepting risks (2:55:54) How effective are ketoconazole, minoxidil, and microneedling? (2:58:55) Topical vs. oral minoxidil—how do side effects compare? (3:02:00) Is microneedling effective without minoxidil? (3:04:51) Do finasteride and dutasteride alter brain chemistry? (3:06:03) Finasteride and the nocebo effect—are side effects imagined? (3:07:37) Does minoxidil delay baldness or just mask it? (3:09:06) Can dutasteride extend your lifespan? Show notes, transcript, and summary are available by clicking here Watch this episode on YouTube

Become a FoundMyFitness Premium Member to access the full episode In this special episode, you'll get an exclusive 30-minute preview of my latest Ask Me Anything (AMA) session, normally reserved for FoundMyFitness Premium Members. Each month, Premium Members join me live to receive direct answers to their most pressing questions on nutrition, supplements, longevity, sleep, fitness—no topic is off-limits. In today's sneak peek, you'll hear why I've started taking exogenous ketones, details about my personal coffee routine (from bean choices to brewing methods), optimal supplement dosages (including ubiquinol, berberine, and vitamin K2), and whether some popular greens powders might pose risks due to heavy metals. Learn more here about becoming a FoundMyFitness Premium Member for as little as $15 per month. After signing up, you'll also unlock the full 90-minute session, along with more than 100 hours of additional AMA content. Your membership directly supports our mission to deliver trustworthy, unbiased, science-backed health information that's entirely ad-free and free from commercial bias. Every Premium Member helps us stay focused solely on providing you with the highest-quality insights grounded in rigorous science. Timestamps: (00:00) Introduction (02:44) Why I started taking exogenous ketones (04:02) What ketone supplement brand am I using? (07:16) Can ketones help reduce performance anxiety? (08:50) My daily coffee routine (beans, brewing, and tips) (11:31) Should you worry about diterpenes in coffee? (12:56) Which coffee bean brand do I trust most? (14:04) Does coffee cause dehydration or block mineral absorption? (15:46) Is drinking coffee on an empty stomach harmful? (16:01) Does dairy reduce coffee's polyphenol benefits? (17:53) Should slow caffeine metabolizers avoid coffee? (18:52) Can coffee's vasoconstriction affect brain blood flow? (19:18) Do coffee pods release harmful microplastics? (20:09) The ketone meter I've relied on for 10 years (20:35) Does quitting caffeine lower resting heart rate? (20:41) What's the best plastic-free coffee maker? (21:13) Ideal dosing for ubiquinol, berberine, and alpha-lipoic acid (22:43) Which supplements best support fertility and egg quality? (23:49) Why (and how much) myo-inositol did I take? (24:08) Am I still taking benfotiamine, collagen, lutein, and zeaxanthin? (24:34) Creatine vs. methylated B vitamins for homocysteine control (25:56) Which vitamin K2 supplement (and dosage) do I use? (26:17) Are greens powders (like moringa) high in heavy metals? (27:16) Which choline supplement won't raise TMAO? (30:31) Which Thorne supplements do I personally use? (30:44) How much CoQ10 is needed if you're not targeting fertility?

In this episode, Dr. Ben Bikman exposes the dietary culprits that drive metabolic dysfunction and highlights actionable, evidence-based tactics for improving metabolic health. Ben also addresses pressing questions about popular weight loss medications like Ozempic and other GLP-1 agonists: Are they groundbreaking solutions, or shortcuts with hidden metabolic consequences? Timestamps: (0:00) Introduction (4:51) Can you be insulin resistant with normal glucose levels? (8:30) Can glucose monitors detect hidden insulin resistance? (10:01) What your skin reveals about insulin resistance (11:25) Why is insulin resistance behind so many chronic diseases? (15:46) Does obesity cause insulin resistance—or vice versa? (22:38) Insulin's surprising roles beyond blood sugar control (23:36) What's driving weight gain—insulin or calories? (30:30) Do saturated fats cause insulin resistance? (37:02) Why refined carbs amplify risks from saturated fat (40:04) Fructose vs. refined sugar—which spikes insulin more? (41:01) High-carb vs. keto—which diet controls hunger better? (45:27) Why low-carb diets might provide a metabolic advantage (47:36) Does exercise give you metabolic 'wiggle room'? (52:00) Why strength training beats cardio for insulin sensitivity (54:03) Should you lower insulin before cutting calories? (57:12) Does meal frequency drive insulin resistance? (1:00:32) Is nighttime snacking giving you insomnia? (1:02:24) Can a sugary breakfast lead to overeating later? (1:07:19) Does late-night eating disrupt sleep more than blue light? (1:08:59) Can one bad night's sleep trigger insulin resistance? (1:12:23) Can air pollution cause weight gain? (1:16:15) Vaping vs. smoking—which is worse for metabolic health? (1:17:40) Can statins and antidepressants trigger weight gain? (1:20:22) How to reverse insulin resistance in 90 days (1:26:59) Does apple cider vinegar really lower blood sugar? (1:30:54) Ketone supplements—are the metabolic benefits real? (1:36:34) Why some ethnicities get diabetes without obesity (1:44:28) How oversized fat cells trigger metabolic chaos (1:49:28) Do seed oils silently promote insulin resistance? (1:52:44) Seed oils—always harmful or only when heated? (1:58:35) Fat, muscle, or liver—where does insulin resistance start? (2:04:21) Do fat cells shrink or disappear with weight loss? (2:07:05) Are shrunken fat cells still insulin resistant? (2:08:15) Can exercise and cold therapy specifically shrink visceral fat? (2:09:40) Injecting insulin for muscle—are the risks worth it? (2:12:45) Are drugs like Ozempic a shortcut or solution for obesity? (2:19:12) Are current GLP-1 agonist doses too high? (2:20:02) Microdosing GLP-1 drugs—a solution for carb cravings? (2:26:01) Do these medications cause muscle loss—or is it poor nutrition? (2:28:30) Do GLP-1 agonist benefits extend beyond weight loss? (2:30:41) Could these treatments actually promote longevity? (2:36:12) The dark side of GLP-1 drugs—can they trigger depression? (2:39:31) Insulin vs. glucose—what really drives accelerated aging? (2:44:34) How high glucose levels damage cells—from glycolysis to sorbitol (2:46:40) How insulin shuts down your body's stress defenses (2:51:15) Which biomarkers best predict biological aging? (2:55:05) One simple breakfast change to lower insulin (2:57:19) Does eating dinner early improve insulin sensitivity? Show notes, transcript, and summary are available by clicking here Watch this episode on YouTube

In this episode, I outline precisely how coffee reduces DNA damage, a key driver of cancer and cellular aging, and why choosing filtered coffee over methods like French press significantly lowers cholesterol risk. I'll discuss exactly which beans and roasts pack the highest antioxidant punch, plus a practical tip on a specific supplement that amplifies coffee's cognitive benefits. You'll also learn the truth about mycotoxins in coffee and why adding dairy can blunt coffee's immediate cognitive-boosting effects. Timestamps: (00:00) Introduction (01:24) Can coffee really slow biological aging? (04:42) Is coffee actually protective for your heart? (05:27) Why morning coffee is healthier than afternoon coffee (08:01) How coffee improves your metabolic health (09:52) Can coffee reduce cancer risk? (11:25) Does coffee protect DNA from damage? (13:38) Can coffee enhance your gut microbiome? (16:01) Can unfiltered coffee raise your cholesterol? (20:13) Which brewing method maximizes antioxidants? (20:40) Arabica or robusta—does bean type matter? (23:04) Dark vs. light roast—what's richer in antioxidants? (23:28) Is cold brew coffee as healthy as hot coffee? (23:51) Practical tips to maximize antioxidants (24:38) Filtered vs. French press—what's best for longevity? (26:48) Can espresso's antioxidants offset its cholesterol risk? (27:18) Instant coffee—an overlooked longevity booster? (27:40) Why filtered coffee is the clear winner (28:20) Caffeinated vs. decaf—what's better for your brain? (30:42) Can decaf coffee still enhance cognitive function? (33:38) How much caffeine is optimal for athletic performance? (36:31) How decaffeination methods affect coffee's benefits (39:02) Are mold toxins in coffee really a concern? (41:45) Is adding dairy a mistake? (43:15) Does MCT powder boost cognition—or just cholesterol? (44:59) Does adding L-theanine reduce caffeine-induced anxiety? (47:04) The science-backed coffee routine for longevity Show notes, transcript, and summary are available by clicking here Watch this episode on YouTube

Discover my premium podcast, The Aliquot Vitamin D is far more than just a vitamin—it's a potent steroid hormone regulating nearly 5% of our genome. Yet, remarkably, up to 70% of Americans aren't getting enough, placing them at increased risk for dementia and Alzheimer's disease. In this episode, I explore compelling new evidence from a study involving over 12,000 participants, demonstrating that vitamin D supplementation can reduce dementia risk by an impressive 40%, protecting even adults with genetic Alzheimer's risk (ApoE4 carriers). Timestamps: (00:00) Can vitamin D supplements reduce dementia risk? (00:46) How common is vitamin D deficiency? (03:31) What studies reveal about genes, vitamin D, and dementia (05:44) Does deficiency accelerate brain aging? (06:45) Can vitamin D supplementation enhance cognitive function? (08:15) Dementia risk reduction insights from 12,388 adults (09:58) Why women may benefit most (10:49) Normal vs. impaired cognition—who benefits more from vitamin D? (11:21) Do ApoE4 carriers get dementia protection from vitamin D? (13:00) How mild cognitive impairment affects dementia risk (13:41) Does the form of vitamin D matter? (14:11) What are the optimal vitamin D blood levels? (15:07) What dose corrects deficiency? (15:33) How vitamin D directly supports brain function Watch this episode on YouTube Show notes are available by clicking here The study discussed: Vitamin D supplementation and incident dementia: Effects of sex, APOE, and baseline cognitive status

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? Watch this episode on YouTube Show notes are available by clicking here

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 Watch this episode on YouTube Show notes are available by clicking here

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? Show notes are available by clicking here Watch this episode on YouTube

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. 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 Show notes are available by clicking here Watch this episode on YouTube

Discover my premium podcast, The Aliquot Download my "How to Train According to the Experts" guide Protein is far more than a building block for muscle—it's essential for metabolic health, insulin sensitivity, and preventing conditions like type 2 diabetes and sarcopenia. But how much do we truly need? And could too much protein, especially from meat, actually be harmful? This episode challenges the conventional RDA of 0.8 g/kg, presenting research that supports higher intakes of 1.2–2 g/kg for maintaining muscle, improving body composition, and promoting longevity. We also confront myths around protein timing and the so-called "anabolic window." Lastly, we address concerns about protein's links to cancer, heart disease, and kidney function, showing how exercise can redirect growth factors like IGF-1 to promote repair while mitigating risks. Timestamps: (00:00) Download my "How to Train" guide (00:51) Introduction (03:32) Why muscle matters (05:57) Why do we lose muscle? (07:31) How to negate anabolic resistance (08:24) Why it's never too late to build muscle (09:05) Requirements for overweight & obese individuals (09:52) Exposing the flaws of the RDA (11:12) Optimal intake when resistance training (11:55) What to do when losing weight (13:08) Does protein harm healthy kidneys? (14:59) How important is distribution? (17:11) Debunking the "anabolic window" (18:48) Benefits of pre-sleep intake (20:20) Timing & distribution takeaways (21:01) What are the best sources? (24:05) Animal vs. plant protein (26:27) Protein supplements (whey, casein, & collagen) (27:57) Does high intake accelerate aging? (31:32) Why exercise changes the story (34:02) What we can learn from athletes (34:36) Does high intake accelerate atherosclerosis? (36:51) 8 key takeaways Show notes and transcript are available by clicking here Watch this episode on YouTube

Discover my premium podcast, The Aliquot Learn how to choose the right omega-3 supplement in my free 13-page guide 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? Show notes are available by clicking here Watch this episode on YouTube

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"? Show notes are available by clicking here Watch this episode on YouTube * 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.

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 Show notes are available by clicking here Watch this episode on YouTube

My free omega-3 guide (the ultimate blueprint for choosing a fish oil supplement) Discover my premium podcast, The Aliquot 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 Show notes are available by clicking here Watch this episode on YouTube

My omega-3 guide on concerns like a-fib, dosage, supplement quality, oxidation, and more Discover my premium podcast, The Aliquot Join over 300,000 people and sign up for my newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more In this special solo episode of FoundMyFitness, we're taking a deep dive into alcohol. We'll explore the science, misconceptions, controversies, and health effects of this widely used drug. I believe that a nuanced, scientific discussion on alcohol is the best way to provide you with the information you need to make an informed decision about alcohol use. Timestamps (00:00) Introduction (08:03) What does it mean to "have a drink"? (09:39) Drinking frequency definitions (12:39) How alcohol is metabolized (18:25) Can alcoholism be inherited? (19:41) How food affects alcohol metabolism (21:40) Does age affect alcohol metabolism? (22:29) How alcohol affects nutrient absorption (27:04) How alcohol affects gut health (28:57) Alcohol elevates circulating LPS levels (31:51) Gut health & alcohol use disorders (36:30) Sick quitter & healthy user biases (39:38) How alcohol impacts the brain (43:34) Alcohol's effects on anxiety (49:56) Alcohol facilitates thiamine deficiency (51:39) Alcohol promotes brain inflammation (52:56) Dementia & Alzheimer's disease risk (1:06:50) Is resveratrol in red wine beneficial? (1:11:28) How alcohol impacts sleep (1:19:47) Mitigating alcohol's impact on sleep (1:22:13) Hangover symptoms & causes (1:26:33) How congeners affect hangover severity (1:27:58) Treating hangovers with fruit (1:30:40) Zinc, vitamin B3, & hangovers (1:31:41) Managing hangovers with NSAIDs (1:32:22) "Hair of the dog" for hangovers (1:32:40) Liposomal glutathione, NAC, & hangovers (1:35:56) Does ZBiotics prevent hangovers? (1:38:18) Dihydromyricetin (DHM) for hangovers (1:39:15) Exercise & sauna for treating hangovers (1:40:21) Alcohol's effect on mortality risk (1:44:28) Alcohol consumption in Blue Zones (1:49:07) Does alcohol increase cancer risk? (2:00:43) Can quitting alcohol lower cancer risk? (2:09:46) Alcohol & cardiovascular disease (CVD) (2:23:24) Alcohol and type 2 diabetes risk (2:28:28) Alcohol's impact on your waistline (2:31:33) Why alcohol facilitates weight gain (2:34:06) How alcohol impacts reproductive health (2:44:31) Preconception alcohol risks (2:47:12) How alcohol affects testosterone in men (2:48:55) Pre-pregnancy alcohol consumption risks (2:53:17) Is red wine the healthiest option? (2:57:47) Alcohol & post-exercise recovery (3:01:34) Does alcohol "blunt your gains"? (3:04:11) The BEER-HIIT study (3:05:03) Can exercise lessen alcohol cravings? (3:12:57) Alcohol damage control tactics Show notes are available by clicking here Watch this episode on YouTube

Andrew Huberman is a Stanford professor, neurobiologist, and host of the incredibly popular Huberman Lab Podcast. He's also the guest on this episode of the FoundMyFitness podcast. Our conversation encompasses an in-depth discussion of the brain's dopamine system and provides a toolkit for enhancing motivation and focus. Timestamps (00:00) Introduction (07:58) Dopamine's Neuromodulatory Role (09:50) Motivation vs. Reward (14:56) Dopamine as a "Wave Pool" (20:19) Minimizing Smartphone Dopamine Effects (23:53) Dangers of Effortless Dopamine Peaks (27:13) Signs of High Motivation (29:20) Dopamine Reward Prediction Error (38:21) Warm-Up Period for Focus and Motivation (42:37) Rewarding Effort (53:12) Fostering Tenacity in Kids (55:26) Visualizing Negative Outcomes (58:12) Overcoming Procrastination (1:04:12) Exercise's Impact on Dopamine (1:08:56) Cold Exposure vs. Drugs (1:10:50) Exercise Entrainment Effect (1:14:45) Dangers of Relying on Stimulants (1:22:13) Cold exposure (1:30:56) Limiting Workout Intensity (1:36:29) Anterior Midcingulate Cortex (1:38:52) Transcranial Magnetic Stimulation (1:44:49) NSDR (1:59:36) Healthy Social Media Use (2:17:33) Circadian Rhythms and Solar Light (2:27:31) Limiting Late-Night Light Effects (2:30:30) Spiking Morning Cortisol (2:33:54) Long Distance Viewing vs. Screens (2:40:27) Limiting Alcohol Intake (2:54:08) ADHD (3:03:30) Replacing ADHD Drugs with Behaviors (3:05:21) Andrew's Weekly Workout Routine (3:11:04) Andrew's Diet & Supplement Routine (3:15:21) Andrew's Experimentation with Peptides (3:20:31) Processing Negative Feedback Show notes are available by clicking here Watch this episode on YouTube

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

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