Foundmyfitness

 Dr. Valter Longo This episode of the FoundMyFitness podcast features Dr. Valter Longo, a professor of gerontology and biological sciences and director of the longevity institute at the University of Southern California. Dr. Longo has made huge contributions to the field of aging, including the role of fasting and diet in longevity and healthspan in humans as well as metabolic fasting therapies for the treatment of human diseases. In this podcast, Valter and I discuss... The effects of prolonged fasting, which refers to 2-3 day fasting intervals in mice and 4-5 days in humans. Dr. Longo’s work on the fasting-mimicking diet, which is 5 day restricted diet that is meant to simulate some of the biological effects of prolonged fasting while still allowing some food. How clinical trials have demonstrated efficacy for this diet for type 2 diabetes, multiple sclerosis, and cancer patients. Fasting as an inducer of differential stre�ss resistance, where it can simultaneously make cancer cells more sensitive to death

Dr. Ruth Patterson Dr. Ruth Patterson, a professor in the UC San Diego Department of Family Medicine and Public Health as well as Associate Director of Population Sciences and leader of the Cancer Prevention program at Moores Cancer Center at UC San Diego Health. In this epsidode, we chat about: The importance of time-restricted eating as a practical public health intervention, mostly for it's ease of implementation, that may have a widespread impact on disease risk. Why you should probably make sure your time-restricted eating window occurs earlier in the day, rather than later. How the first 5% drop in weight loss can have disproportionately large effects on the metabolic factors associated with breast cancer risk when compared with subsequent weight loss. The association of longer fasting durations beginning earlier in the evening and improved sleep in humans, as well as spontaneous physical activity in their day-to-day lives. The relationship between metabolism and breast cancer risk. The effect of life

Dr. Satchidananda (Satchin) Panda is a professor in the Regulatory Biology Laboratory at the Salk Institute for Biological Studies. In this video we discuss... The fascinating history of experimentation that ultimately elucidated the location for the region of the brain necessary for a properly timed sleep-wake cycles. The relationship between our body's "master clock" and it's many peripheral clocks. Why infants sleep so intermittently, instead of resting for a longer, sustained duration like healthy young adults... and why this sustained rest also goes haywire in the elderly. The fascinating work Dr. Panda took part in that lead to the discovery of a specialized light receptor in the eye that sets circadian rhythms and is known as melanopsin. The important relationship between the relatively light insensitive melanopsin, which requires around 1,000 lux of light to be fully activated, and its control of the circadian clock by means of activation of the suprachiasmatic nucleus and suppression of melatonin. T

Ray Cronise Ray Cronise is a former NASA material scientist and cofounder of zero gravity, a company that offers weightless parabolic flights to consumers and researchers. In this episode we discuss, unsurprisingly, some of the benefits that are associated with fasting! Ray talks about shifting one's perspective from looking at nutrition only through the lens of meeting day-to-day nutritional needs, and instead, also considering optimizing metabolism for longer-term effects as well, the importance of thinking about longevity in the context of functional healthspan, some of the similarities between the body’s physiological response to heat stress, cold stress, and exercise and so much more.   If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/ray-cronise 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 t

Dr. Dominic D'Agostino This podcast is with Dr. Dominic D'Agostino, an assistant professor at the University of South Florida in Tampa and all around expert on ketosis. In this podcast we discuss: Dom's efforts at teasing out the differences between induced nutritional ketosis (through a low carbohydrate, high fat diet) and ketosis from the dietary introduction of exogenous ketones, like beta-hydroxybutyrate, especially in the context of therapeutic and performance enhancing effects.  The differences in tolerability between MCT (medium chain triglycerides) powders versus liquids, as well as the amount of supplemental MCT a person would need to consume in order to achieve mild ketosis without carbohydrate restriction. The modified atkins diet which has been demonstrated to have similar efficacy to the classical ketogenic diet in the treatment of drug-resistant epilepsy and how it may be a slightly more practical option for achieving therapeutic nutritional ketosis. The importance of making the correct carbohy

Dr. Peter Attia Peter is the founder of Attia Medical, a medical practice with offices in San Diego and New York City, focusing on the applied science of longevity and optimal performance. In addition to being a medical doctor, Dr. Attia has done research on the role of regulatory T cells in cancer regression and other immune-based therapies for cancer. Regulatory T cells have also been, in the past, referred to as suppressor T cells because of their role in actually attenuating or reducing the inflammatory response. Dr. Attia and I share interests in all things related to longevity and healthspan, which includes the role of diet, nutrition, sleep, exercise, and stress. Dr. Attia is a medical doctor and specializes in implementing these strategies in clinical practice. You can learn more about that at his website www.attiamedical.com.   If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/peter-attia Join over 300,000 people and get the latest d

Dr. Rhonda Patrick explains how cold shock is a type of hormesis, which is a description of a type of stress that, in the right doses, is enough to shock the body and kick off adaptive processes and response mechanisms that are hardwired into our genes, and, once on, are able to create a resilience that actually exceeds what was needed to counter the initial stimuli.   If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/cold-stress-hormesis 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

Rich Roll This podcast features Rich Roll. Rich is an author, a podcaster ("Rich Roll Podcast" on iTunes), as well as founder and first person to complete the EPIC5 Challenge. The EPIC5 challenge involves completing 5 Full Iron Distance triathlons on 5 Hawaiian islands in under a week. Rich has also been a repeated top finisher in the Ultraman World Championships in Hawaii, which is a three-day, 515km (320 mile) annual endurance race held on the Big Island of Hawaii.  You can read about Rich's journey to Ultraman competitor in his book, "Finding Ultra: Rejecting Middle Age, Becoming One of the World's Fittest Men, and Discovering Myself."   If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/rich-roll 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 a

In this episode, Dr. Rhonda Patrick chats with Dr. Darya and Kevin Rose. They chat about Darya's fascinating experience on a 10-day silent meditation retreat where she spent around 7 hours a day doing seated meditation, intermingled with another 6 hours a day of walking meditation. They discuss the biological significance of mindfulness while eating, unlocking the mysteries of blood glucose by actually testing your response to foods, or, in Kevin's case, alcoholic beverages. Kevin talks about his experiments with a ketogenic diet featuring large amounts of vegetables combined with fats to drive his ketosis and other ideas and projects he is working on. They also discuss how intermittent fasting and how intermittent fasting functions as a beneficial hormetic stressor that activates gene expression changes that can actually make you more resilient and much more!   If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/darya-and-kevin-rose Join over

Dr. Pierre Capel Dr. Pierre Capel is a professor emeritus in experimental immunology at the Utrecht University in the Netherlands where he researched a wide range of topics from genetic modification to cancer immunotherapy. Pierre also works with Wim Hof, otherwise known as the iceman (guest on the last podcast) who is especially well-known for some of his amazing physical feats, like staying in a tub with direct contact to ice for over an hour and fifty three minutes. Pierre explains some of the science behind how Wim is able to withstand cold temperatures for prolonged periods of time. The explanation comes down to what the 2014 PNAS study on Wim's technique showed: that reductions in carbon dioxide temporarily increased blood pH. The missing piece to the puzzle that Pierre brings in is the simple fact that pain receptors that are critical to feeling cold temperatures actually rely on what are known as "acid sensing ion channels", which have been shown in other studies to become inactive within the pH range

Wim Hof Wim Hof also known as the "Iceman." Wim holds the world record for the longest ice bath (1 hour and 53 minutes and 12 seconds), just to name one of his many impressive feats. Dr. Patrick and Wim talk a bit about Wim's back story that culminated in him trying out cold water immersion, the relatively recent 2014 scientific publication of the “Wim Hof Method” which includes cold exposure during training, exposure to bacterial endotoxin, Wim's breathing techniques, and meditation.   If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/wim-hof 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

Dr. Rhonda Patrick delivers the keynote lecture at the Orthomolecular Medicine Congress in Bussum, Netherlands (MBOG Congres 2015). Discussion includes how micronutrient inadequacies are very prevalent, and how her mentor, Dr. Bruce Ames, found that the body does a strategic rationing so that those proteins and enzymes in the body which are essential for short-term survival get their share of vitamins and minerals at the expense of other proteins and enzymes that are essential for long-term survival. This results in insidious types of damage and may lead to diseases of aging such as cancer and neurodegenerative diseases. She also discusses her ongoing clinical research on the role of DNA damage in cancer and aging and how her data shows that obese individuals have much more DNA damage than lean individuals, her recent research on how vitamin D is needed to produce serotonin in the brain and how this may be relevant for the prevention of autism because serotonin shapes the structure and wiring of the developi

In this podcast I discuss some of the mechanisms by which chronic stress (and rumination) affect the brain and brain aging, the gut and inflammation, the immune system, and biological aging through acceleration of telomere shortening. I talk about how meditation can buffer these negative effects of stress and improve cognitive performance, brain aging and biological aging in general.    If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/meditation-solocast 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

In this episode Rhonda talks about how heat stress from using the sauna makes the body more resilient to the stresses of aging, possible reasons why one study associated sauna use with up to a 40% lower all-cause mortality as well as a 50% lower cardiovascular disease related mortality, how it enhances athletic endurance, staves off muscle atrophy, improves regrowth of muscle after disuse, and some of the profound effects on the brain, including the growth of new brain cells, improvement in focus, learning, and memory, and even potentially ameliorating depression and anxiety. She also talks about how BPA, PCBs, phthalates, and other metals are excreted through sweat. In addition, she addresses some practical applications like temperature and duration in the sauna, the difference between a dry, wet and infrared sauna, sauna timing, as well as other forms of heat stress such as steam showers, hot baths, and hot yoga.   If you’re interested in learning more, you can read the full show notes here: https://www.fou

Dr. Justin Sonnenburg Dr. Justin Sonnenburg is an associate professor of microbiology and immunology at Stanford and Dr. Erica Sonnenburg is a senior research scientist in the Sonnenburg lab where they research many aspects the interaction between diet with the 100 trillion or so bacteria in the gut (specifically the colon) and how this impacts the health of the host (which in this case is a laboratory research mouse).   In this episode we discuss the pivotal role fiber plays in fueling good bacteria in the gut to produce compounds that regulate the immune system including increasing the number of T regulatory cells, which are specialized types of immune cells that keep the immune system in check and prevent autoimmune responses, and how these compounds also increase other types of blood cells in the body in a process known as hematopoiesis. We also talk about how the lack of fiber in the typical American diet actually starves these good bacteria of their food. This has an effect not only on the immune system

Dr. Ronald Krauss Dr. Ronald Krauss, M.D. is the director of atherosclerosis research at Children’s Hospital Oakland Research Institute, Adjunct Professor at UCSF and UC Berkeley. Dr. Krauss is really one of the pioneering scientists that changed the way we all think about cholesterol and saturated fat. He developed an assay that allows the quantification of low density lipoprotein particle size and concentration (known to the wider world as LDL cholesterol) based on a technique which determines the size of the particle based on physics...meaning the speed at which it flies through the air. In this episode, Rhonda and Ron discuss what HDL and LDL cholesterol are, what they do in the body and how they play a role in heart disease. We talk about what small, dense LDL particles are, how they form, what effect eating saturated fat versus refined carbohydrates have on LDL particle size and heart disease risk and more generally what the main risk factors for heart disease are. Ron also talks about the good, bad and

CHORI Bar Team Meet some of the CHORI bar team: Dr. Bruce Ames, Dr. Joyce McCann, and Dr. Mark Shigenaga. On this podcast we talk about the different types of HDL and LDL cholesterol and what they do in the body. We discuss a low-calorie, micronutrient- and fiber-dense nutrition bar (referred to as the CHORI bar) that Bruce and I briefly touched on in a previous conversation, how each of the components of the bar from the vitamins and minerals to the fiber and polyphenols are all really important but have separate functions in the body that can work together in much the same way an orchestra play their individual parts to create a symphony that is larger than their individual roles, how the chori bar raised a certain type of HDL in lead adults in just two weeks, how eating the CHORI bar raised HDL, lowered triglycerides and small LDL particles, and improved insulin sensitivity after eight weeks in overweight/obese individuals all without them changing their diet.   The CHORI bar is not available for consumers

Dr. Aubrey de Grey Dr. Aubrey de Grey is a biomedical gerontologist and the founder of the SENS research foundation which aims to find technologies that can repair the various types of damage that occur during the aging process. In this episode Rhonda and Aubrey discuss the types of damage that cause aging, how aging results in a decrease in the capacity to repair damage, what role epigenetics play in aging, how people age at different rates, chronic inflammation as a driver of aging, factors that are in young blood that repair damage, the role of nutrition in aging, and recent technologies such as CRISPR, induced pluripotent stem cells that will advance anti-aging research and more. You can find Aubrey on twitter at @aubreydegrey, and his foundation at www.sens.org. If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/aubrey-de-grey Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foun

Dr. Rhonda Patrick answers some of the most popular questions regarding vitamin D including: How she decides how much vitamin D to supplement with. Whether it's possible to too much vitamin D. Whether there is a difference in vitamin D made from the sun versus a supplement. What form of vitamin D is more bioavailable or absorbed better. 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

Dan Pardi Dan Pardi is a Ph.D candidate that researches sleep neurobiology at Stanford and University of Leiden. He is also co-founder of Dan’s Plan, an online wellness and technology company. In this podcast Rhonda and Dan discuss what the determinants of good sleep are including duration, timing and intensity,the major causes of less sleep in our society, the consequences of sleep loss including decreased purging of toxic substances from the brain, damage to neurons that signal to the brain to stay awake (and how this leads to that feeling that you need coffee in the morning), increased incidence of chronic diseases such as cancer and type 2 diabetes, cognitive and behavioral impairments, the impact on eating behaviors and weight gain. We also discuss what the optimal amount of sleep is, the importance of sleep timing, and keeping the same schedule as well as other ways to improve sleep.   Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfit