The Aliquot Preview

Get more Aliquots! Become an FMF Premium Member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, every-other-week Science Digest emails, and more.   Learn more about The Aliquot podcast here Vitamins are substances that our bodies need to develop and function normally. When considering vitamins, we tend to think of the usual suspects – A, C, D, E, and K, plus the eight B vitamins. However, the body produces many molecules that fit the description of a vitamin, driving physiological processes from infancy through later life. Some of these molecules might even be considered longevity "vitamins" – substances that extend healthspan and promote a longer life. In this Aliquot, I talk about three substances that may act as longevity vitamins – taurine, ergothioneine, and PQQ. This episode includes several key discussion points:   (03:09) Is taurine the key to Okinawan's long lifespans? (04:49) How taurine promotes mitochondrial health (06:05) How taurine deficiency impacts muscle mass (06:41) Does supplementing the age-related decline boost longevity? (08:58) Okinawa's High Intake vs. Japanese in Brazil (10:01) Blood pressure, blood lipids, and glucose levels (13:07) The role of ergothioneine in shielding membranes from oxidative damage (15:14) How ergothioneine's unique lipophilic properties protect mitochondria (19:18) Why some people transport ergothioneine better than others (20:17) Whether to get ergothioneine from foods or supplements (24:18) Is ergothioneine destroyed by cooking? (25:02) The unusual antioxidant power of PQQ (26:21) The role of PQQ in the brain (29:12) PQQ's impact on NAD and sirtuin levels? (30:37) Does PQQ blunt the positive effects of exercise?   For a deeper foray into this special topic, I highly recommend reading Dr. Bruce Ames' seminal paper, Prolonging healthy aging: longevity vitamins and proteins, published in the Proceedings of the National Academy of Sciences. This open-access article explores a range of compounds, including taurine, PQQ, and ergothioneine, which Dr. Ames identifies as potential longevity vitamins. The study provides valuable insights into how these vitamins and proteins could contribute to extending healthy lifespan.   This episode features segments taken from several Q&As with Dr. Rhonda Patrick. You may view these episodes and their show notes here:   Q&A #7 with Dr. Rhonda Patrick (1/4/20) Q&A #12 with Dr. Rhonda Patrick (6/6/20) Q&A #44 with Dr. Rhonda Patrick (2/4/23) Q&A #50 with Dr. Rhonda Patrick (8/5/23) Q&A #53 with Dr. Rhonda Patrick (11/4/23) Q&A #54 with Dr. Rhonda Patrick (12/2/23)

Having a healthy body composition, with plenty of lean mass – in the form of muscle and bones – is essential for health throughout the lifespan. Achieving a healthy body composition requires a balanced approach that emphasizes resistance training – and calorie reduction where appropriate. In this Aliquot, Dr. Brad Schoenfeld describes a balanced approach to maximizing muscle growth and strength and dispels early myths about possible blunting effects of aerobic training, the need to train to failure, and the "go heavy or go home" philosophy.   Here's what you'll find in this episode...     00:00:00 - Can resistance training amplify fat loss? 00:03:33 - Why weight loss burns muscle — and how to prevent it 00:06:25 - The role of protein in muscle preservation 00:08:21 - Does aerobic exercise blunt gains? 00:16:07 - The role of failure in resistance training 00:18:29 - Reps-in-reserve vs. training to failure 00:24:37 - Lighter loads and higher volume — an effective route to hypertrophy If you are interested in muscle hypertrophy and body composition, you may be interested in our member's Q&A series where you ask a question and I answer it: Q&A #48  How much protein can induce muscle protein synthesis in one meal Q&A #34  How to preserve muscle mass while fasting Q&A #40  The effects of rapamycin on muscle building Q&A #38  The conflicting data between protein requirements for longevity vs muscle building Get more Aliquots! Become an FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, every-other-week Science Digest emails, and more. Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Your skin is a crucial barrier to the outside world – the first line of defense against environmental exposures, and the primary means by which the body retains fluids necessary for survival. Consequently, maintaining a healthy skin barrier is important for your overall health.    In this Aliquot, I describe some things you can do to protect your skin and possibly prevent wrinkles, too. 00:00:00 - The role of UV exposure in skin aging 00:00:19 - Strategies for reducing the effects of photoaging 00:00:40 - Preventing photoaging with hydrolyzed collagen 00:02:41 - Cocoa for improved circulation and cognition 00:09:39 - The connection between sugar and skin damage 00:10:18 - Why exercise and glycemic control prevents wrinkles 00:11:57 - Rhonda's skincare routine 00:14:04 - Can skincare prevent senescence? 00:15:06 - Collagen vs. hyaluronic acid 00:18:39 - Marketing vs. science in red light therapy 00:21:21 - The effect of heat on absorption properties of skin This episode features a variety of segments from various episodes of our members Q&A series: Q&A #11 (cocoa), Q&A #13 (toxin absorption through skin), Q&A #35 (sugar intake), Q&A #38 (skin cell senescence), Q&A #41 (collagen supplementation), Q&A #42 (my skincare routine).   Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, every-other-week Science Digest emails, and more. Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Incorporating resistance training into your exercise regimen presents a scheduling dilemma – there's simply not enough time. Performing time-efficient workouts that involve supersets, paired sets, drop sets, and multi-joint exercises decrease training time while providing the minimum effective dose necessary for muscle hypertrophy. In this Aliquot, experts Dr. Brad Schoenfeld and Dr. Stuart Philips provide tips for optimizing gym time and share the workout routines and healthy lifestyle behaviors they practice to promote healthy aging. 00:00:23 - Minimal effective dose for hypertrophy 00:10:18 - Dr. Schoenfeld's personal fitness routine 00:13:40 - What is Dr. Phillips doing to age well? Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, every-other-week Science Digest emails, and more. Learn more and sign up at: https://www.foundmyfitness.com/aliquot

The progressive loss of skeletal muscle mass and strength that occurs with aging, referred to as sarcopenia, begins as early as our 30s or 40s. Many factors contribute to sarcopenia, including diet and inactivity. Building muscle mass in one's early years is essential for staving off the age-related loss of muscle mass and may promote longevity.  In this Aliquot, Dr. Stuart Phillips discusses the importance of building muscle through resistance training and why starting early is important. 00:00:00 - Introduction 00:00:58 - Why muscles decline with age and what to do 00:06:00 - Why muscle is important for longevity 00:16:25 - Causes of anabolic resistance in old age Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more. Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Non-steroidal anti-inflammatory drugs, or NSAIDs, are among the most widely used drugs worldwide, available in both prescription and over-the-counter forms, such as aspirin, ibuprofen, naproxen, and others. Most NSAIDs, with the exception of aspirin, work by inhibiting the activity of a family of enzymes called cyclooxygenases, which drive inflammatory processes. But because these inflammatory processes can be beneficial in some contexts and because the drugs often elicit off-target effects, there are some concerns about their use.  In this Aliquot, I describe current recommendations and concerns surrounding NSAID use.  00:00:00 - Introduction 00:02:58 - Daily aspirin use and cardiovascular disease risk (clip from Q&A #9) 00:07:02 - The pros and cons of low-dose aspirin (clip from Q&A #30) 00:11:43 - Aspirin use and metastatic cancer risk 00:13:46 - Aspirin vs other NSAIDs 00:15:20 - Effects of ibuprofen on the kidneys, stomach, and muscles (clip from Q&A #14) 00:18:52 - NSAIDs, heart attack, and stroke 00:20:04 - Alternatives to NSAIDs Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more. Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Dietary fiber is a broad term that refers to the non-digestible components of fruits and vegetables. Gut microbes break down certain types of fiber, releasing micronutrients trapped in the fiber matrix and producing beneficial metabolic byproducts, such as short-chain fatty acids. Fiber exerts a wide array of beneficial health effects, influencing metabolic health, and may be an important, if overlooked, component of ketogenic diets.  In this Aliquot, Dr. Michael Snyder, Dr. Dominic D'Agostino, and Dr. Rhonda Patrick discuss the benefits of dietary fiber.   00:00:00 - Introduction 00:00:44 - The gut microbiome influences glucose and cholesterol regulation 00:07:25 - Benefits of including a variety of fibers on a ketogenic diet 00:10:51 - Titrating carbohydrates when beginning a ketogenic diet reduces side effects 00:20:30 - Eating fiber-rich foods optimizes the health benefits of a ketogenic diet   Watch the full interview featuring Dr. Snyder: https://www.youtube.com/watch?v=eHJXh5zvOHU&t=0s   FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/michael-snyder    Watch the first full interview featuring Dr. D'Agostino: https://www.youtube.com/watch?v=vuIlsN32WaE   FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/dominic-dagostino   Watch the second full interview featuring Dr. D'Agostino: https://www.youtube.com/watch?v=nUoCasS4Evg   FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/dominic-dagostino-2 Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more. Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Alcohol, one of the most used drugs worldwide, is a controversial subject. Whereas some research suggests drinking alcohol improves health, an abundance of evidence indicates that drinking alcohol also harms health. Particularly, higher alcohol intake is associated with an increased risk of many cancers. Some of the deleterious effects of drinking may be due to alcohol's effects on sleep. Although alcohol may help us feel calm and ready to sleep, it has surprising effects on REM sleep and maybe our waking behaviors too.   In this Aliquot, we discuss some of the risks and surprising effects of alcohol on human health and behavior.  00:00:00 - Introduction 00:00:57 -  Multiple drinks per day increases the risk of many cancers (Member Q&A segments) 00:07:16 - Moderate alcohol consumption reduces cognitive impairment risk, heavy drinking increases it 00:08:58 - Mild alcohol intake increases the likelihood of living to 90 and improves insulin sensitivity 00:11:30 - Alcohol dampens autoimmunity, but increases infection risk  00:12:07 - Take-home messages about breast cancer 00:14:38 - Alcohol and four other factors that reduce sleep quality (Matthew Walker segments) 00:20:16 - Alcohol is a sedative, but reduces sleep continuity and suppresses REM sleep   Watch the full Q&A featuring Dr. Rhonda Patrick: https://www.youtube.com/watch?v=w8pTzRBxgmg Watch the full interview featuring Dr. Walker: https://youtu.be/bEbtf7uS6P8 FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/matthew-walker Watch the full interview featuring Tim Ferris: https://youtu.be/w3KuJVni5zQ FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/tim-ferriss Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more. Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Autoimmune diseases such as type 1 diabetes, rheumatoid arthritis, and multiple sclerosis occur when the immune system mistakes the body's own proteins for those released by invading pathogens. The immune system has strategies for filtering these autoimmune cells out of circulation; however, this filter can malfunction due to age, genetic predisposition, disruption of the gut barrier and gut microbiota, or other environmental exposures. In this episode of the Aliquot podcast, we'll discuss autoimmunity and how childhood exposure to germs, dietary fiber intake, and fasting can build a healthy and balanced immune system. Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more. Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Early studies of omega-3 fatty acid intake demonstrated dramatic biological effects. Since then, the body of research enumerating the profound anti-inflammatory and multi-system, generalized health-promoting qualities of omega-3s continues to grow; however, some studies fail to show any effects from omega-3 supplementation. This source of consternation may, by and large, boil down to low doses, raising the question: what is the right dose of omega-3 to use?  In this Aliquot, Dr. Bill Harris shares his experience administering some of the largest omega-3 doses ever used in human trials and gives his recommendations about optimal dosage taking genes and diet into account. Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more. Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Protein is essential for maintaining muscle mass as we age. Modulating protein intake via dietary intake or fasting can have variable effects on aging and muscle growth. Whereas fasting turns off multiple pathways associated with aging, such as mTOR, IGF-1, growth hormone, and others, eating for optimal fitness activates these important processes.    This Aliquot features Drs. Guido Kroemer, Dominic D'Agostino, Valter Longo, Peter Attia, and Rhonda Patrick.  Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more. Learn more and sign up at: https://www.foundmyfitness.com/aliquot

“If you can not measure it, you can not improve it.” - William Thompson Getting regular checkups and undergoing blood tests are fundamental to maintaining good health. FMF guests with expertise ranging from lipid metabolism to Alzheimer's disease risk to micronutrient status have shared their recommendations regarding blood tests that a person should consider adding to their yearly checkup. This Aliquot brings many of those conversations together in one place.   Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.   Learn more and sign up at: www.foundmyfitness.com/aliquot

Getting regular checkups and undergoing blood tests are fundamental to maintaining good health. FMF guests with expertise ranging from lipid metabolism to Alzheimer's disease risk to micronutrient status have shared their recommendations regarding blood tests that a person should consider adding to their yearly checkup. This Aliquot brings many of those conversations together in one place. Becoming a member gives you full access to episodes like these: https://www.foundmyfitness.com/aliquot   You can see the original full interview with Tim Ferriss on YouTube: https://www.youtube.com/watch?v=w3KuJVni5zQ   FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/tim-ferriss   You can see the original full interview with Dr. Longo on YouTube:  https://www.youtube.com/watch?v=evGFWRXEzz8&t=0s    FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/valter-longo-2    You can see the original full interview with Dr. Seheult on YouTube:  https://youtu.be/9buMYXT-nrU      FoundMyFitness episode page:  https://www.foundmyfitness.com/episodes/roger-seheult

Diet plays essential roles in immune function. Consequently, deficiencies or insufficiencies in vitamins or minerals can impair immune function. The gut microbiota also modulates immune function, so maintaining a healthy gut is crucial. However, when the immune system becomes overactive, autoimmune disorders can arise. A growing body of evidence indicates that the fasting-mimicking diet may be beneficial in treating autoimmune disorders.  In these Aliquot segments, Dr. Rhonda Patrick and Dr. Valter Longo describe the roles that diet and fasting play in maintaining or restoring proper immune function.  Become a FoundMyFitness Premium Member today! https://www.foundmyfitness.com/crowdsponsor You can see the original first interview with Dr. Longo on YouTube: https://www.youtube.com/watch?v=d6PyyatqJSE FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/valter-longo You can see the original second interview with Dr. Longo on YouTube: https://www.youtube.com/watch?v=evGFWRXEzz8 FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/valter-longo-2 You can see the original full Q&A with Dr. Patrick: https://youtu.be/yRlOJRxNZe0 FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/covid-19-episode-2

Having a healthy, robust immune system is crucial for our survival. Critical players in the body's antiviral immune response are interferons. Certain lifestyle behaviors can boost interferon production and immune function, including sleep, vitamin D, and hot hydrotherapy.    This Aliquot segment features Dr. Roger Seheult, a quadruple board-certified physician serving on the frontlines of COVID-19 care and co-founder of MedCram.   You can see the original full interview with Dr. Seheult on YouTube:  https://youtu.be/9buMYXT-nrU      FoundMyFitness episode page:  https://www.foundmyfitness.com/episodes/roger-seheult  

Traditional vaccines take many years to develop. A recent innovation in vaccine technology involves exploitation of messenger RNA, or mRNA, to facilitate rapid scaling of vaccines and expedite their modification if the virus mutates significantly. The Pfizer and Moderna COVID-19 vaccines capitalize on this technology to induce antibody production against the SARS-CoV-2 virus.  This Aliquot segment features Dr. Roger Seheult, a quadruple board-certified physician serving on the frontlines of COVID-19 care and co-founder of MedCram.  You can see the original full interview with Dr. Seheult on YouTube:  https://youtu.be/9buMYXT-nrU    FoundMyFitness episode page:  https://www.foundmyfitness.com/episodes/roger-seheult

Coffee consumption is associated with protection from several chronic diseases, including cancer, cardiovascular disease, and neurodegenerative disease. Whereas some of the beneficial effects of coffee may stem from its ability to induce autophagy, other evidence points to the benefits of caffeine, which, when consumed early in the morning – resets the body's internal clocks and provides a mental boost that helps us start the day and may even protect telomeres. But the long half-life of caffeine can reduce sleep quality, fueling a vicious cycle of poor sleep, daytime grogginess, and increased caffeine consumption.  This Aliquot segment features Dr. Guido Kroemer, an expert in immunology, cancer biology, aging, and autophagy; Dr. Satchin Panda, an expert in circadian rhythm research; Dr. Matthew Walker, a professor of neuroscience and psychology; Dr. Elissa Epel, an expert in telomere biology; and Dr. Rhonda Patrick (in an interview with Mike Maser).    You can see the original full interview with Dr. Kroemer on YouTube:  https://www.youtube.com/watch?v=Gm626MgpveI   FoundMyFitness episode page:  https://www.foundmyfitness.com/episodes/guido-kroemer   You can see the original full interview with Dr. Panda on YouTube:  https://www.youtube.com/watch?v=iywhaz5z0qs&t=0s   FoundMyFitness episode page:  https://www.foundmyfitness.com/episodes/satchin-round-2   You can hear the original full interview with Dr. Rhonda Patrick and Mike Maser on YouTube:  https://www.youtube.com/watch?v=NTVBhz1kuO0   FoundMyFitness episode page:  https://www.foundmyfitness.com/episodes/zero-fasting-qa   You can see the original full interview with Dr. Epel on YouTube:  https://www.youtube.com/watch?v=k-b7dqwZL0o   FoundMyFitness episode page:  https://www.foundmyfitness.com/episodes/elissa-epel   You can see the original full interview with Dr. Walker on YouTube:  https://www.youtube.com/watch?v=bEbtf7uS6P8   FoundMyFitness episode page:  https://www.foundmyfitness.com/episodes/matthew-walker

This is a special mashup episode, featuring a collection of clips on a range of topics related to supplements — including Rhonda’s evolving supplement routine!    This episode covers many supplement-related topics including: Rhonda’s supplement routine while pregnant and breastfeeding Rhonda’s exercise, sleep, food, and supplement routine How Rhonda boosts her immune system during this pandemic Rhonda’s best tips on finding quality supplements Rhonda’s thoughts on sulforaphane supplements and why she takes moringa powder The recommended vitamin C and zinc dosage for preventing the common cold Why Rhonda no longer supplements with nicotinamide riboside.  Rhonda’s supplement routine as of February 2021 Please note that the information in this episode is based on my own personal experience and is not medical, professional, or licensed advice. If you are thinking about starting or changing your own supplement routine, please make sure you consult your physician or health care provider.

Insulin-like growth factor-1, or IGF-1 for short, is a protein that plays critical roles in major growth pathways in the human body. It influences nearly every tissue in the body, especially developmental growth, skeletal muscle and neurons. Emerging evidence suggests that IGF-1 also regulates the aging process. Overactivity of IGF-1 has been implicated in aging and age-related diseases, such as cancer. Balancing the beneficial and (sometimes) harmful effects of IGF-1 via exercise and fasting is critical to maintaining health.    These Aliquot segments feature Dr. Peter Attia, a medical doctor specializing in aging; Dr. Valter Longo, a biochemist and professor of gerontology and biological sciences at USC; and Dr. Rhonda Patrick (in an interview with Mike Maser).   You can see the original full interview with Dr. Attia on YouTube:   https://www.youtube.com/watch?v=Fne3Dq3z0yQ   FoundMyFitness episode page:  https://www.foundmyfitness.com/episodes/peter-attia   You can see the original full interview with Dr. Longo on YouTube:  https://www.youtube.com/watch?v=evGFWRXEzz8   FoundMyFitness episode page:  https://www.foundmyfitness.com/episodes/valter-longo-2   You can hear the original full interview with Dr. Rhonda Patrick and Mike Maser on YouTube:  https://www.youtube.com/watch?v=NTVBhz1kuO0   FoundMyFitness episode page:  https://www.foundmyfitness.com/episodes/zero-fasting-qa

Time-restricted eating, which involves taking in food within a small window of time during the day and fasting for the remainder, can improve certain biomarkers of health – even without weight loss – to improve overall health. In Part I of this two-part segment, Drs. Satchin Panda and Ruth Patterson describe how eating following the body's circadian clock – eating during the day and fasting at night – enables the body to focus on repair rather than on the digestion of food.   These Aliquot segments feature Dr. Satchin Panda, a circadian biology expert at the Salk Institute; and Dr. Ruth Patterson, a cancer researcher at UCSD.   You can see the original full interview with Dr. Panda on YouTube:  https://www.youtube.com/watch?v=-R-eqJDQ2nU&t=1s   FoundMyFitness episode page:  https://www.foundmyfitness.com/episodes/satchin-panda   You can see the original full interview with Dr. Patterson on YouTube:  https://www.youtube.com/watch?v=8qlrB84xp5g   FoundMyFitness episode page:  https://www.foundmyfitness.com/episodes/ruth-patterson

Various ancient practices, including meditation, hot yoga, and sauna, may aid in the treatment of depression. Whether the medical community will embrace these lifestyle interventions remains to be seen. In the meantime, most people with clinical depression are treated with antidepressants. These drugs have their advantages and disadvantages, and while they are helpful for a subset of depressed people, a quarter of patients taking the drugs may get worse. In this clip, Dr. Charles Raison discusses his belief that ancient practices are more likely than modern pharmacology to encourage resilience and stave off depression and describes how antidepressants have their place in treating depression, but they should be used with caution due to some of their inherent side effects.   This Aliquot segment features Dr. Charles Raison, a professor of psychiatry.   You can see the original full interview with Dr. Raison on YouTube: https://www.youtube.com/watch?v=6DtJGJWjDys   FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/charles-raison

The single most important genetic risk factor for Alzheimer's disease is a variant of apolipoprotein E, or APOE for short, a lipoprotein produced in the liver and brain. Roughly a quarter of all people living in the US – about 75 million people – carry a genetic variant of APOE called APOE4. Having APOE4 is associated with higher circulating levels of LDL cholesterol and an increased risk for Alzheimer's disease.    But having APOE4 doesn't mean that Alzheimer's disease is inevitable. In fact, lifestyle behaviors can modulate risk for the disease, too, especially sleep, which provides an opportunity to rid the brain of toxic metabolic byproducts that can contribute to Alzheimer's disease risk. Understanding our genetic risks and addressing lifestyle behaviors – especially our sleep patterns – can influence whether a person eventually develops Alzheimer's disease.   These Aliquot segments feature Dr. Charles Raison, a professor of psychiatry, and Dr. Matthew Walker, a professor of neuroscience and psychology.   You can see the original full interview with Dr. Raison on YouTube: https://www.youtube.com/watch?v=6DtJGJWjDys   FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/charles-raison   You can see the original full interview with Dr. Walker on YouTube:  https://www.youtube.com/watch?v=bEbtf7uS6P8   FoundMyFitness episode page:  https://www.foundmyfitness.com/episodes/matthew-walker

This collection of clips covers a range of topics related to fasting, including associated mechanisms of healthspan and longevity, health benefits, and when and how to break the fast.   The complete episode, which is found on our member's only feed:  'the Aliquot', has the following timeline:  00:00:00 - Intermittent fasting caused an increase in bacterial richness in the gut microbiome that correlated with increased T-regulatory immune cells. 00:01:36 - Fasting mimicking diet, the ketogenic diet and autoimmune diseases 00:02:58 - Autophagy during fasting 00:04:47 - It takes 5 days of water fasting in humans in order to reduce IGF-1 levels 50%. 00:07:00 - When is autophagy occuring during a fast? 00:09:55 - Sensitivity of biomarkers of inflammation and autophagy  00:12:37 - Resveratrol is a caloric restriction or fasting mimetic compound that decreases protein acetylation via enzymes called sirtuins. 00:13:42 - Spermidine is a fasting mimetic compound found in foods like natto that directly inhibit protein acetylation. 00:14:25 - Spermidine has been shown to prolong lifespan in animal studies via increasing autophagy. 00:15:05 - Spermidine has been shown to improve memory capacity and heart function in animal studies. 00:16:51 - Aerobic exercises in a fasting state induces autophagy quicker than in a fed state. 00:21:00 - Mild caloric restriction for over 6 years induces autophagy. 00:23:35 - Rhonda discusses proxies that can be used for detecting autophagy. 00:25:15 - Intermittent fasting, prolonged fasting and healthspan. 00:28:02 - What we know about the minimal fasting time it takes to induce autophagy and apoptosis. 00:30:25 - After a fast, refeeding causes stem cells to replenish the lost cells and rejuvenate tissues. 00:33:35 - Comparing and contrasting a ketogenic diet with prolonged fasting. 00:34:02 - The most effective way to induce autophagy is exercise and prolonged water fasts. 00:37:33 - Rhonda compares the rejuvenation effect of time-restricted eating vs prolonged fasting vs fasting mimicking diet. 00:41:16 - Rhonda's thoughts on coffee breaking a fast. 00:48:44 - Calorie-free substances during a time-restricted eating window vs. a prolonged fast.  00:52:29 - Supplements and other medications outside of a time-restricted eating window. 00:54:20 - Your body metabolizes xenobiotics differently depending on the time of the day. 00:59:56 - Sauna and exercise improves cardiovascular fitness in a synergistic way. 01:01:28 - Differences between a fasting-mimicking diet vs a water-only fast. 1:03:52 - Balancing protein intake with IGF-1 and mTOR. (01:05:57)  1:11:07 - Prolonged fasting and gallstone risk. (01:13:12) 1:14:40 - Fasting and cardiovascular disease. (01:16:45) 1:15:55 - Comparing two 48-hour fasts vs one 72-hour fast for inducing autophagy and apoptosis.  1:18:40 - Rhonda talks about the benefits of fasting that are independent from ketosis.  1:23:21 - Fasting and cancer  1:25:28 - Time-restricted eating and DNA damage.  1:26:10 - Tips for time-restricted eating for people who work long hours.  1:27:25 - 12-hour vs 10-hour restricted eating windows.  1:27:57 - Time-restricted eating and breastfeeding.  1:28:50 - Diet, lifestyle, and cancer 1:32:32 - Ketosis and Parkinson’s disease.  1:33:29 - Statins, low cholesterol, and Parkinson’s disease.  1:34:01 -  Ketogenic diet and blood glucose levels  1:36:50 - Fasting, sauna and muscle mass. 1:42:29 - Eating a carbohydrate rich meal before a workout  1:44:05 - Prolonged fasts and the gut microbiome.  1:51:37 - Contraindications for fasting in women.  1:52:37 - Rhonda’s tips for preventing jet lag in new time zones.  1:54:29 - Rhonda’s tips for managing circadian rhythm in shift-workers.  1:58:04 - The effects of fasting on muscle mass.  2:03:31 - Organs shrink during a fast then regrow during the refeeding phase.  2:08:03 - Supplementing with branch chain amino acids during a fast.  2:09:34 - Tips for refeeding after a prolonged fast.   

This collection of clips covers some of the many health benefits associated with sauna use, including heat shock protein activation, cardiovascular health, muscle mass preservation, and more. The complete episode, which is found on our member's only feed:  'the Aliquot', has the following timeline:    00:00 - Implications of sauna bathing on risk of pneumonia and respiratory illnesses 01:00 - Sauna use and the common cold. 01:57 - Sauna and improved lung function 02:30 - Finnish sauna, humidity and the immune system 07:00 - What are the effects of sauna and hot baths on heat shock proteins and the immune system? 11:25 - Temperature and duration of sauna bathing to obtain the cardiovascular benefits 15:30 - Rhonda’s sauna practices. 16:14 - What are your recommendations for infrared sauna temperature and time? 18:45 - Do infrared saunas work as well as conventional saunas? 18:47 - Comparing the efficacy and safety of infrared saunas vs conventional saunas. 24:03 - At what temperature and how long do you need to stay in the sauna to activate heat shock proteins? 26:50 - Does sauna use promote excretion of heavy metals such as arsenic?  29:12 - Are there ways of mimicking sauna use without regular access to a sauna? 29:14 - Heat stress response from various types of heat stress modalities. 31:24 - Whole body hyperthermia similar to the sauna improves drug-resistant depression 33:55 - If compounds such as metformin, resveratrol and vitamin E counteract exercise-induced hormesis, would this be true for other stressors such as the sauna, fasting, broccoli sprouts, polyphenols? 33:57 - How does sauna use mimic moderate cardiovascular exercise? 35:47 - Considerations for children using saunas. 37:06 - How does fasting affect human growth hormone and IGF-1 in respect to muscle mass? 37:08 - Sauna activates growth hormone. 38:10 - What are 3-5 things that promote longevity that most people don’t know about. 38:12 - Sauna regimen for longevity. 39:50 - Time, temperature, and frequency to get longevity benefits and heat shock proteins. 43:30 - Can saunas be used during fasting to preserve more muscle and increase fat burning? 43:32 - Sauna use while fasting. 45:50 - Can saunas be used to treat headaches? 45:52 - Thoughts on sauna use for tension headaches. 47:27 - How sauna use can increase the absorption of chemicals that are on the skin.

This collection of clips covers a range of topics related to optimizing a child's development and growth, from pregnancy to toddlerhood.   The complete episode, which is found on our member's only feed:  'the Aliquot', has the following timeline:    00:00:00 - Common deficiencies in infants and toddlers and how Rhonda optimizes her son’s diet. 00:01:45 - Low omega-3 fatty acid intake in toddlers 00:04:18 - Low iron intake in toddlers  00:05:03 - Vitamin D supplementation in toddlers 00:06:26 - Low magnesium intake in toddlers 00:06:55 - Low potassium intake in toddlers 00:07:42 - Low fiber intake in toddlers 00:08:58 - Omega-3 supplementation in children  00:10:18 - Omega-3 fatty acid and behavior and learning in school aged children. 00:13:17 - Omega-3 fatty acid rich food improved asthma symptoms and inflammation. 00:14:10 - Omega-3 fatty acid prolongs onset of schizophrenia in adolescents.  00:16:00 - Higher levels of omega-3 fatty acid in children’s blood was associated with decreased DNA damage. 00:21:08 - Fish intake during pregnancy. 00:24:58 - Effect of dietary phospholipid DHA on the brain. 00:26:02 - Extra precautions Rhonda took during pregnancy. 00:26:55 - Caffeine consumption during pregnancy. 00:28:03 - Rhonda's vaccinations during pregnancy 00:31:33 - Acetaminophen during pregnancy 00:31:58 - Rhonda’s supplementation routine during pregnancy and breastfeeding. 00:35:16 - Breastfeeding 00:35:16 - Breastfeeding duration and impacts on mother's and child's health 00:36:09 - Human milk oligosaccharides and associations with immunity. 00:37:47 - Stem cells within breast milk 00:39:10 - DHA supplementation during breastfeeding. 00:41:34 - Vitamin D supplementation during breastfeeding. 00:42:34 - Caffeine consumption during breastfeeding. 00:44:55 - Newborn care 00:46:20 - Introducing new foods to infants and thoughts on allergies. 00:49:00 - Omega-3 fatty acids and heavy metals during pregnancy 00:52:50 - Rhonda's diet and exercise routine during pregnancy. 00:59:52 - More about Rhonda's diet and supplementation during pregnancy 01:01:30 - Brain health and intelligence, the importance of choline and omega-3 fatty acids 01:03:22 - Vegetables, folate and diet diversity 01:04:02 - Vitamin D during pregnancy and breastfeeding 01:05:19 - Diet during lactation, extra calories, iodine for brain growth and development 01:06:04 - Vitamin B12 supplementation, especially for vegetarians 01:06:16 - Iron importance for brain health in infants 01:07:37 - Salmon roe, babies and the potential for an allergic reaction. 01:08:17 - Vitamin K and exclusive breastfeeding 01:08:40 - Caffeine during pregnancy and breastfeeding 01:09:45 - Nutrition and vitamins for baby and toddler to maximize brain development and growth