Dobrovský & Šídlo

Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member One cup of blueberries a day can improve vascular function, support the aging brain, and tighten glucose control in ways that go far beyond antioxidant activity. In this episode, Dr. Rhonda Patrick breaks down how blueberry anthocyanins and their downstream metabolites act as signaling molecules that support endothelial function and memory, while long-term studies link regular blueberry intake to slower cognitive decline and lower dementia risk. She also details the evidence for post-meal glucose control and insulin sensitivity, and explains why blending blueberries with bananas may reduce polyphenol availability. Timestamps: (00:00) Introduction (02:27) What can one cup of blueberries per day change? (03:42) Why blueberry polyphenols are more than antioxidants (05:28) Which compounds in blueberries matter most? (07:45) What does the evidence show for cognitive aging? (08:57) Can…

Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member Five minutes of daily meditation can measurably lower a marker of inflammation and alter pathways in the gut microbiome. In this episode, Dr. Richard Davidson explains how exercise and meditation can work together to shape resilience and support the biology of flourishing. He also shows how meditation can be folded into exercise and ordinary routines, with benefits comparable to formal sit-down practice. Timestamps: (00:00) Introduction (05:22) Why meditate when you can exercise? (09:05) How loneliness and connection alter our biology (10:44) Can compassion be trained like a muscle? (13:14) Does timing meditation around exercise matter? (16:30) What are the four pillars of well-being? (22:38) The six emotional styles that shape well-being (30:11) Can an emotional style become too extreme? (32:02) Can we intentionally shape neuroplasticity? (34:45) When increased neuroplasticity…

Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member The next 10 years may add decades to human lifespan by compressing the time it takes to understand, treat, and prevent disease. In this episode, Dr. Derya Unutmaz explains why accelerating AI could transform drug discovery, shorten clinical trials, and push cancer treatment toward increasingly personalized interventions. He also reframes AI not as an existential threat, but as a medical enabler that doctors may soon be ethically obligated to use. Timestamps: (00:00) Introduction (07:11) Why the next 10 years may add 50 to your lifespan (11:19) How AI is transforming drug discovery (16:50) Could digital twins shorten clinical trials? (19:25) Can AI predict drug safety and efficacy? (23:40) Have we already reached AGI? (29:23) Why AI may be medicine's greatest force multiplier (35:35) Can AI replicate a scientist's biological intuition? (42:16) Is it malpractice for doctors not to use…

Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member The strongest anti-aging strategy may be less about dramatic reversal and more about removing what accelerates aging in the first place. In this episode, Dr. Steve Horvath maps out the science behind biological age and how aging clocks are changing the way researchers evaluate longevity interventions. He also explains why omega-3s, a daily multivitamin, and sufficient vegetable intake stand out as evidence-backed, compounding levers for shifting biological age over time. Timestamps: (00:00) Introduction (07:05) What exactly is biological aging? (12:39) Do all aging clocks measure the same thing? (18:22) PhenoAge vs. GrimAge—how methylation reveals mortality risk (20:27) Why GrimAge is a powerful mortality predictor (24:10) How your epigenome remembers long-term stress (28:08) Can parents pass stress to offspring through the epigenome? (30:12) Why standard aging clocks fail in sperm…

Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member Range of motion is the one aspect of your physiology that doesn't have to decline with age, but neglect almost guarantees that it will. In this episode, Dr. Kelly Starrett explains how to build a durable body by restoring the movement patterns that modern life strips away. He also lays out a clear framework for raising resilient young athletes grounded in sleep, fueling, play, and skill development rather than early specialization and excess volume. Timestamps: (00:00) Introduction (06:24) Why pain doesn't always mean you're injured (08:37) How to manage persistent pain without stopping training (13:51) Does foam rolling really improve pain and mobility? (17:01) Can soft tissue work reduce soreness and help you unwind? (19:06) Why soreness isn't proof of a good workout (21:04) Is neck pain after overhead pressing a mobility issue? (26:04) How to test your mobility at home (27:52) The…

Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member Most of us are pursuing happiness exactly the wrong way. Overuse of technology is creating a meaning deficit, rewiring our brains away from purpose. In this episode, Dr. Arthur Brooks explains why relentless device use prevents us from asking the critical questions that define our lives, why high achievers often feel profoundly empty, and how the "striver's curse" makes satisfaction fleeting. He also shares his five-step protocol for managing negative affect and explains why suffering, when approached correctly, is a potent catalyst for personal growth. Timestamps: (00:00) Introduction (06:44) The three macronutrients of happiness (08:37) Why chasing pleasure alone won't make you happy (12:48) The role of struggle in achieving satisfaction (15:56) Why happiness requires unhappiness (18:18) The Pleistocene brain—why pleasure is meant to be shared (20:57) Does avoiding boredom rob you of…

Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member Many symptoms attributed to aging are also consistent with chronic inflammatory stress and impaired NAD metabolism. Dr. Charles Brenner explains the mechanisms, the human data, and what interventions actually move the needle. He also cuts through the crowded world of NAD boosters, including oral NAD pills, NMN, NR, and NAD IV drips, clarifying what actually raises NAD in humans and what emerging research suggests about NR for lowering inflammation and improving recovery. Timestamps: (00:00) Introduction (05:36) Why disease states disrupt NAD levels (10:20) How coronavirus infection impacts NAD levels (13:34) Can diet and supplements artificially inflate NAD levels? (15:27) Why blood NAD might not show the full picture (16:59) How obesity and insulin resistance drain NAD resources (19:40) Does poor sleep disrupt NAD levels? (20:32) The anti-inflammatory effects of nicotinamide riboside…

Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member Download my "How to Train According to the Experts" guide One minute of vigorous exercise may be worth up to ten minutes of "moderate" cardio for extending lifespan and preventing chronic disease. 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…

Get access to more than 70 Ask Me Anything episodes with Dr. 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…

Get access to more than 70 Ask Me Anything episodes with Dr. 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?…

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,…

Get access to 130 episodes of my premium podcast, The Aliquot, as a FoundMyFitness Premium Member Insulin resistance silently shapes the trajectory of nearly every major chronic disease, yet it's often overlooked until blood sugar abnormalities become obvious. 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…

Get access to more than 120 episodes of my premium podcast, The Aliquot, as a FoundMyFitness Premium Member Coffee is one of the most powerful longevity tools we have, potentially reducing epigenetic age by up to one year in regular coffee drinkers, but its effectiveness hinges entirely on how you brew it. 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…

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…

Download my "How to Train According to the Experts" guide Discover my premium podcast, The Aliquot Nutrition, supplementation, and recovery are foundational for enhancing exercise performance, but their full potential often remains untapped. In this episode, Dr. Andy Galpin, a renowned expert who has coached Olympians, world champions, and professional athletes across major sports, breaks down exactly how to leverage these critical elements to meaningfully enhance your results. Timestamps: (00:00) Introduction (05:01) Eating to perform vs. eating to live longer—do you have to choose? (08:20) Training fasted—are the mitochondrial benefits worth it? (14:53) What should you eat before early-morning strength training? (16:52) Why nutrient timing isn't critical for the average exerciser (18:44) Is intermittent fasting killing your gains? (29:24) Carbs before resistance training—fuel or fluff? (31:07) Endurance fueling strategies—what actually works? (36:02) When is post-exercise carb intake truly essential?…

Download my "How to Train According to the Experts" guide Discover my premium podcast, The Aliquot Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, Dr. Darren Candow, a leading researcher with over 140 peer-reviewed publications, explores creatine's diverse physiological impacts, from bolstering cognitive resilience under stress to mitigating symptoms of depression and protecting against cognitive decline caused by sleep deprivation. He explains why the conventional dosage of 5 grams per day might be insufficient, and how higher doses (10–25 grams) could unlock additional therapeutic effects. Timestamps: (00:00) Introduction (04:34) What makes creatine effective for exercise performance? (08:01) The loss of explosive power with aging (09:36) How creatine speeds up recovery between sets (12:13) Two ways creatine boosts muscle strength (14:12) Why creatine might not speed typical weight-training recovery (16:38) Anti-catabolic effects (17:16) Why do…

Download my "How to Train According to the Experts" guide Discover my premium podcast, The Aliquot For decades, exercise was considered an optional part of cancer care—something beneficial for general health but not essential. The evidence is now overwhelming: exercise is not just supportive—it's a therapeutic intervention that recalibrates tumor biology, enhances treatment tolerance, and improves survival outcomes. With over 600 peer-reviewed studies, Dr. Kerry Courneya's work has fundamentally reshaped our understanding of how structured exercise—whether aerobic, resistance training, or high-intensity intervals—can mitigate treatment side effects, enhance immune function, and directly influence cancer progression. Timestamps: (00:00) Introduction (04:31) Why exercise should be effortful (05:17) How to meaningfully reduce risk of cancer (09:06) What type of exercise is best? (10:43) How exercise reduces risk—even for smokers and the obese (13:32) Weekend-only exercise (16:33) 150 vs. 300 minutes per week…

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

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…

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…

Sweating helps enhance microplastic-associated chemical excretion. Get my free sauna report when you sign up here for my newsletter. Discover my premium podcast, The Aliquot Every week, the average person ingests the equivalent weight of a credit card in plastic.* While certain preventive measures can significantly reduce your intake of these harmful substances, it's crucial to acknowledge a more daunting concern: the bioaccumulation of microplastics in the brain, potentially at ten times the rate of other organs. Microplastics and their associated chemicals are alarmingly ubiquitous — they permeate breast milk, sperm, the hippocampus, the prefrontal cortex, the air we breathe, medications, the water supply, and our bloodstream, accumulating in most major organ systems. During this episode, we'll explore the unsettling realities of microplastics and their associated chemicals, diving into how they infiltrate nearly every facet of our environment and body, and discuss actionable strategies to reduce exposure.…

Get my exact protocols for boosting levels of brain-derived neurotrophic factor (BDNF) and enhancing cognition Discover my premium podcast, The Aliquot Dr. Layne Norton is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. We discuss why most people aren't training too hard, when to go to failure, whether seed oils are "the" central cause of chronic disease, why having a slow metabolism isn't a credible reason for being overweight (for most), and the sustaining power of good habits. We also get into controversies around the carnivore diet, diet sodas, artificial sweeteners, intermittent fasting, and much more. Timestamps: (00:00) Introduction (04:48) Layne's coaching philosophy (14:39) Why to start tracking calories (for at least 3 days) (17:41) Why people lie to themselves about food intake (23:06) The profound benefits of small exercise doses (26:53) Why you should treat exercise like brushing your teeth (30:11) Benefits of resistance training for older individuals…

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…

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…

Download the 12-Page "Omega-3 Supplementation Guide" 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 Dr. 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…

Download the 13-Page "Omega-3 Supplementation Guide" 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 Today's guest, Dr. Benjamin Levine, has shown that with the right exercise protocol, people who were sedentary most of their lives could reverse up to 20 years of heart aging. Dr. Levine is one of the world's leading experts in understanding how the heart adapts under a variety of conditions, whether that's exercise, elite athleticism, or hospital bedrest. Or even highly exotic conditions, like prolonged exposure to microgravity. He is the founding director of the Institute for Exercise and Environmental Medicine at UT Southwestern in Dallas. Timestamps (00:00) Introduction (06:21) Bed rest vs. aging (11:40) Does exercise protect against long COVID? (17:14) How 12 weeks of bed rest affects heart size (18:42) Why a brand-new rubber band mimics a…

Download the 9-Page "Cognitive Enhancement Blueprint" 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 I recently had the privilege of presenting at the CrossFit Health Summit, where I explored a constellation of factors contributing to longevity. In this context, I placed a special emphasis on the pivotal role of vigorous exercise throughout life. Timestamps (00:00) Introduction (03:12) Why "below normal" cardio may be a great starting point (05:07) The simple math of 45 days of life extension (per 1 mL/kg/min VO2max) (06:12) Why poor cardiovascular fitness is nearly as bad as a chronic disease (06:52) Why zone 2 training may not improve VO2 max (08:08) Protocols for improving VO2 max quickly (09:10) How to estimate VO2 max in 12 minutes; (10:07) Reversing 20 years of heart aging (12:41) Blood pressure benefits of vigorous exercise (13:29) The…

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more Discover my premium podcast, The Aliquot If you've been following FoundMyFitness for a while, you may remember that we have our members-only podcast, The Aliquot. I want to share a preview of our newest Aliquot episode, "The Science of Optimizing Sleep," available to everyone, not just our Premium Members. Adequate, quality sleep is essential for the body's recovery and repair, promoting optimal physical and mental health. Getting a good night's sleep can be challenging, especially in our modern world, but we can take steps to overcome those challenges. In this Aliquot, we present a mashup of our best resources on sleep, featuring insights from Dr. Matthew Walker, Dr. Satchin Panda, and me. In this preview, we discuss: (00:02:13) How exercise timing affects deep sleep (00:08:03) Do saunas and hot baths increase sleep-enhancing hormones? (00:12:33) Can learning and meditation boost deep sleep?…

Download the 9-Page "Cognitive Enhancement Blueprint" 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 solo episode, I'm taking an in-depth look at magnesium – a critical yet frequently underestimated mineral in our health. Magnesium stands tall among vital nutrients for its significant role in multiple aspects of human physiology. During this podcast, we'll delve into the widespread negative health effects caused by a lack of magnesium and discuss why increasing your magnesium intake might be key to achieving optimal health. In this episode, I discuss: (00:00) Introduction (04:27) Why the effects of magnesium are far-reaching (06:47) Why athletes need at least 10-20% more magnesium than the RDA (10:54) Why magnesium deficiency & insufficiency are common (12:19) How to determine if you're getting enough magnesium (15:14) Magnesium…

Download the 9-Page "Cognitive Enhancement Blueprint" 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 today's episode, I'm bringing you along to the American Academy of Anti-Aging Medicine's Longevityfest Conference, where I had the honor of presenting a keynote last December. We'll explore some foundational yet effective tactics to enhance longevity and prevent diseases. Additionally, we'll delve into more intensive lifestyle modifications that, despite their demands, offer significant longevity benefits. In this episode, I discuss: (00:00) Introduction (04:48) The importance of vitamin D (09:08) How vitamin D deficiency affects all-cause mortality risk (12:34) Optimal vitamin D levels & supplementation (14:20) Why magnesium deficiency impairs DNA damage repair (18:00) Dangers of inadequate omega-3 intake (20:17) The correct omega-3 index…

Download the 9-Page "Cognitive Enhancement Blueprint" Discover my premium podcast The Aliquot Show notes are available by clicking here Peter Attia, MD is a highly respected expert in preventive medicine, focused on the crucial subject of longevity and cardiovascular health. He's also the author of the NY Times best selling book Outlive - which I highly recommend if you have not read it already. Peter's philosophy transcends the conventional goal of merely extending lifespan; it's about enriching the quality of every year, ensuring that each stage of life is lived with optimal health and vitality. In this episode, we discuss: (00:00) Introduction (07:36) Defining cardiovascular disease (09:43) Coronary plaque and fatality risk (13:34) How ApoB predicts heart disease (21:34) Factors elevating ApoB (27:23) Does high ApoB cause cardiovascular disease (37:01) ApoB thresholds for ASCVD prevention (40:27) Dietary factors raising ApoB (49:33) Genetics of ApoB and LDL (53:24) Does low LDL increase cancer? (56:19)…

Download the 9-Page "Cognitive Enhancement Blueprint" companion guide at bdnfprotocols.com. This episode challenges common perceptions about exercise, delving deep into the benefits of vigorous exercise for not just physical health but also brain function, aging, and even cancer prevention. It tackles fundamental questions, like what genetic and metabolic adaptations occur with vigorous exercise and how it can contribute to combating heart's age-related changes. We also unpack how these rigorous exercises affect glucose transport, mitochondrial health, and brain health at an intricate level. Lastly, it introduces practical applications like the Norwegian 4x4 interval training protocol, the benefits of "exercise snacks," and how to incorporate vigorous-intensity exercise into everyday life. In this episode, I discuss: (00:00) Introduction (04:34) What differentiates "vigorous" from "zone 2" training (08:34) Ties between VO2 max & life expectancy (11:55) Why zone 2 training doesn't guarantee VO2 max…

This episode features Rhonda Patrick, Ph.D., and was originally recorded for the Institute for Functional Medicine's podcast, 'Pathways to Wellbeing.' This episode outlines a series of fundamental tactics you can start applying immediately to enhance cellular health, protect the nervous system, elevate mood, reduce inflammation, promote muscle and bone function, and help prevent chronic disease. In this episode, I discuss: (00:00) Introduction (01:04) Vitamin D deficiency — risks, why it's so common, & correcting with supplementation (08:20) Magnesium's critical role in DNA repair & synthesis (11:49) The best dietary sources of magnesium (13:05) Magnesium supplements: Glycinate, malate, dioxide, & citrate (14:14) Exercise staves off age-related disease (14:52) How genetic SNPs can affect vitamin D deficiency risk (20:09) Low omega-3 intake from seafood is a top-6 preventable cause of death (22:22) Why ALA's conversion into EPA & DHA is inefficient (25:15) Omega-3 index: Optimal levels & ties to increased…

Dr. Martin Gibala is a muscle physiologist, professor, and kinesiology department chair at McMaster University in Hamilton, Ontario, Canada. He is best known for pioneering research on the health benefits of high-intensity interval training (HIIT) and his profound understanding of HIIT's physiological mechanisms. He is a co-author of the book "The One-Minute Workout." In this episode, we discuss: (00:00) Introduction (11:00) What is high-intensity training? (11:53) Zone 2 vs. HIIT for VO2 max — which is better? (13:22) The vital role of vigorous exercise (14:40) Why VO2 max matters for longevity (17:45) Why athletes vs. exercisers benefit from different intensity distributions (22:09) Measuring maximum heart rate and VO2 max (30:31) How the heart adapts to HIIT to increase VO2 max (35:47) Why vigorous exercise accelerates mitochondrial adaptation (40:06) Enhancing fat oxidation and mitochondrial growth with vigorous exercise (44:22) How intensive exercise boosts fat breakdown (45:56) Is high-intensity…

Dr. Chris McGlory is an assistant professor at Queen's University in Kingston, Ontario, Canada. Known for his work in the field of muscle physiology and aging, Dr. McGlory's research focuses on elucidating the molecular mechanisms underlying muscle protein synthesis and degradation, with a particular emphasis on the roles that omega-3 fatty acids play in maintaining muscle health in older adults. In this episode, we discuss: (00:00) Introduction (05:50) Start of interview (13:03) Why atrophy is worse for the old than the young (15:23) Can dietary protein prevent atrophy? (17:35) Why reduced movement can insidiously mimic short-term immobilization (22:51) The disability threshold — when atrophy may actually be deadly (24:58) Does high-dose omega-3 hold the key to fighting atrophy? (5g/day) (28:35) Does omega-3 help muscle respond more optimally to low protein? (41:37) Why omega-3 must be preloaded for 4 to 6 weeks (44:20) Why omega-3 trials have conflicting results (50:16) Does omega-3 enhance strength?…

Heat therapy, such as using a sauna or soaking in a hot bath, may significantly improve your slow wave sleep. My latest episode delves into the fascinating intersection between exercise and passive body heating and elucidates how high energy expenditure exercise and heat exposure share nuanced mechanisms in sleep regulation. Some key aspects explored include: The surprising role of the immune system in regulating sleep through somnogenic cytokines, immune signals like IL-1B and TNF-alpha, released in response to heat stress and exercise. The interconnected nature of thermoregulation and sleep, particularly in the brain, which highlights the importance of overlapping sleep regulation and heat loss processes. This involves warm-sensing preoptic area neurons in the preoptic area of the hypothalamus, a region known to play a crucial role in sleep regulation. The intricate, bidirectional relationship between growth hormone (GH) and slow-wave sleep (SWS). With the majority of daily GH secretion occurring during…

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…

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…

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)…

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?…

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…

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…

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…

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…

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)…

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…

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…

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…

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…

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…