FoundMyFitness

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)(00:51)(03:32)(05:57)(07:31)(08:24)(09:05)(09:52)(11:12)(11:55)(13:08)(14:59)(17:11)(18:48)(20:20)(21:01)(24:05)(26:27)(27:57)(31:32)(34:02)(34:36)(36:51) Show notes and transcript are available by clicking here Watch this episode on YouTube

Discover my premium podcast, The Aliquot Learn how to choose the right omega-3 supplement in my free 13-page guide Exercise, meal timing, and sleep are three powerful tools for optimizing metabolic health, a key factor in healthy aging. Even slightly elevated blood glucose levels, but within the "normal" range, can contribute to brain atrophy in areas linked to aging and neurodegeneration. Long-term glucose elevations (high HbA1c) also promote harmful compounds that stiffen blood vessels, reduce heart flexibility, and raise cardiovascular risk. In this episode, recorded at the American Academy of Anti-Aging Medicine conference in Palm Beach, Florida, I provide practical, science-backed protocols on how to implement HIIT, circadian-timed eating, and optimized sleep strategies to dramatically improve metabolic health and protect against these harmful effects. Timestamps: (00:00)(04:25)(06:46)(09:33)(10:36)(14:27)(16:09)(17:46)(19:50)(23:08)(27:37)(28:30)(29:46)(32:24)(34:48)(36:58)(37:44)(39:39)(40:44)(42:03)(45:37)(46:47)(48:22)(50:55) Show notes are available by clicking here Watch this episode on YouTube

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. Timestamps: (00:00)(02:12)(04:00)(05:04)(07:06)(09:21)(11:33)(14:05)(15:01)(15:55)(18:12)(23:09)(25:35)(26:36)(29:58)(32:18)(34:50)(36:06)(38:07)(39:23)(40:59)(42:51)(43:56)(45:58)(50:31)(53:02)(54:56)(56:32)(58:14)(59:18)(1:00:52)(1:01:47)(1:02:32)(1:04:17)(1:06:28)(1:08:38)(1:10:15)(1:11:21) Show notes are available by clicking here Watch this episode on YouTube * Some sources suggesting this figure may need to be revised downward as a result of some disagreement on the math used. However, in spite of this lack of consensus, the human and animal intake of microplastics is substantial and pervasive.

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)(04:48)(14:39)(17:41)(23:06)(26:53)(30:11)(33:51)(47:07)(56:46)(57:54)(1:00:10)(1:01:43)(1:11:16)(1:15:04)(1:18:17)(1:21:57)(1:29:36)(1:32:05)(1:36:18)(1:44:19)(1:46:44)(1:54:06)(1:55:33)(1:56:43)(1:58:07)(1:59:11)(2:08:45)(2:14:16)(2:20:33)(2:26:17)(2:30:17)(2:34:20)(2:42:02)(2:44:24)(2:49:04)(3:01:52)(3:12:38)(3:16:55)(3:19:49)(3:22:49)(3:25:54) Show notes are available by clicking here Watch this episode on YouTube

My free omega-3 guide (the ultimate blueprint for choosing a fish oil supplement) Discover my premium podcast, The Aliquot Dr. Luc van Loon is a renowned figure in the realm of exercise science, particularly celebrated for his deep understanding of protein metabolism, resistance training, and the nuanced role of collagen supplements in sports nutrition. Our conversation is an in-depth discussion on optimal protein intake & distribution strategies for stimulating muscle protein synthesis with delightful detours into insightful discussion of un ique topics like the timing of cold-water immersion. Timestamps: (00:00)(06:00)(07:04)(11:34)(14:54)(19:42)(20:59)(24:30)(27:29)(29:42)(34:04)(37:49)(40:45)(45:29)(51:51)(53:41)(56:39)(59:42)(1:00:58)(1:03:53)(1:04:58)(1:08:51)(1:11:52)(1:16:31)(1:17:20)(1:20:31)(1:28:29)(1:31:09)(1:33:06)(1:35:33)(1:40:53)(1:50:03)(1:57:45)(2:00:15)(2:01:37)(2:03:41)(2:07:30)(2:12:14) Show notes are available by clicking here Watch this episode on YouTube

My omega-3 guide on concerns like a-fib, dosage, supplement quality, oxidation, and more Discover my premium podcast, The Aliquot Join over 300,000 people and sign up for my newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more In this special solo episode of FoundMyFitness, we’re taking a deep dive into alcohol. We’ll explore the science, misconceptions, controversies, and health effects of this widely used drug. I believe that a nuanced, scientific discussion on alcohol is the best way to provide you with the information you need to make an informed decision about alcohol use. Timestamps (00:00)(08:03)(09:39)(12:39)(18:25)(19:41)(21:40)(22:29)(27:04)(28:57)(31:51)(36:30)(39:38)(43:34)(49:56)(51:39)(52:56)(1:06:50)(1:11:28)(1:19:47)(1:22:13)(1:26:33)(1:27:58)(1:30:40)(1:31:41)(1:32:22)(1:32:40)(1:35:56)(1:38:18)(1:39:15)(1:40:21)(1:44:28)(1:49:07)(2:00:43)(2:09:46)(2:23:24)(2:28:28)(2:31:33)(2:34:06)(2:44:31)(2:47:12)(2:48:55)(2:53:17)(2:57:47)(3:01:34)(3:04:11)(3:05:03)(3:12:57) Show notes are available by clicking here Watch this episode on YouTube

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)(07:58)(09:50)(14:56)(20:19)(23:53)(27:13)(29:20)(38:21)(42:37)(53:12)(55:26)(58:12)(1:04:12)(1:08:56)(1:10:50)(1:14:45)(1:22:13)(1:30:56)(1:36:29)(1:38:52)(1:44:49)(1:59:36)(2:17:33)(2:27:31)(2:30:30)(2:33:54)(2:40:27)(2:54:08)(3:03:30)(3:05:21)(3:11:04)(3:15:21)(3:20:31) Show notes are available by clicking here Watch this episode on YouTube

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)(06:21)(11:40)(17:14)(18:42)(22:14)(24:22)(28:05)(33:29)(39:17)(42:42)(47:39)(49:58)(51:01)(58:29)(1:04:06)(1:06:19)(1:10:08)(1:17:20)(1:23:09)(1:26:53)(1:31:27)(1:33:25)(1:35:50)(1:40:57)(1:43:26)(1:47:22)(1:54:46)(2:00:02)(2:03:34)(2:05:06)(2:08:45)(2:15:35)(2:18:48)(2:26:00) Watch this episode on YouTube Show notes are available by clicking here

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)(03:12)(05:07)(06:12)(06:52)(08:08)(09:10)(10:07)(12:41)(13:29)(14:05)(16:13)(17:23)(18:11)(19:00)(20:06)(20:49)(21:47)(26:17)(29:07)(30:41)(32:03)(33:06)(34:45)(36:44)(38:23)(39:06)(39:59)(40:59)(42:19)(43:53)(44:57)(47:08)(49:31) Watch this episode on YouTube Show notes are available by clicking here

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)(00:08:03)(00:12:33)(00:14:10)(00:14:47)(00:19:20) In the full episode available only for Premium Members, we also discuss:

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) (04:27) Why the effects of magnesium are far-reaching(06:47)(10:54)(12:19)(15:14)(18:17)(25:08)(26:04)(26:36)(30:15)(32:56)(34:04)(37:26)(39:07)(42:09)(42:42)(43:32)(46:41)(47:39)(49:13)(51:14)(54:04)(54:52)(57:49)(59:21)(1:01:06)(1:06:36)(1:10:12)(1:12:41) Watch this episode on YouTube Show notes are available by clicking here

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)(04:48)(09:08)(12:34)(14:20)(18:00)(20:17)(24:42)(26:27)(28:00)(32:46)(35:37)(36:44)(39:41)(40:58)(44:08)(45:21)(46:23)(48:40) Watch this episode on YouTube Show notes are available by clicking here

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) (07:36)(09:43)(13:34)(21:34)(27:23)(37:01)(40:27)(49:33)(53:24)(56:19)(59:59)(1:03:12)(1:09:56)(1:11:09)(1:17:09)(1:21:54)(1:25:58)(1:36:49)(1:39:36)(1:51:38)(1:55:35)(2:02:12)(2:12:17)(2:15:03)(2:40:32)(2:45:13)(2:58:57)(3:02:04)(3:07:42)(3:16:24)(3:18:47)(3:23:05)(3:32:33)(3:45:30) Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/premium

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 improvements (14:17) How to balance zone 2 training & vigorous-intensity workouts (16:17) Why the Norwegian 4x4 protocol may improve your VO2 max (19:35) Evidence-based methods to estimate VO2 max outside a lab. (22:33) What it takes to reverse 20 years of heart aging: a two-year protocol (28:24) HIIT and type 2 diabetes – how vigorous exercise can reduce risk. (29:38) The mitochondria argument: HIIT vs. Zone 2 – which intensity is better? (32:09) Rethinking the 80-20 rule for everyday exercisers (less zone 2, more effort) (35:18) The role of high-intensity workouts in enhancing mitophagy (38:03) Why lactate accumulation from higher training intensity benefits the brain (40:28) Why the "glucose sparing" effect of lactate benefits brain injury and aging (43:26) The unique BDNF benefits of high-intensity exercise: the lactate advantage (44:42) The angiogenic effects of VEGF on the blood-brain barrier (in response to lactate) (46:58) The greater the exercise intensity, the greater the myokine release (49:48) How physical activity affects death risk in breast & colorectal cancer survivors (50:56) How vigorous aerobic exercise kills circulating tumor cells (52:36) Why exercise reduces depression and neurotoxicity (kynurenine mechanism) (54:13) The surprising power of "exercise snacks" against mortality (1:01:36) Download "The Cognitive Enhancement Blueprint" at bdnfprotocols.com Watch this episode on YouTube Show notes are available by clicking here Get the latest distilled information straight to your inbox several times per month: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/premium Learn more about our premium podcast, The Aliquot: https://www.foundmyfitness.com/aliquot

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)(01:04)(08:20)(11:49)(13:05)(14:14)(14:52)(20:09)(22:22)(25:15)(28:27)(30:39)(31:38)(34:02)(35:46)(39:57)(46:14)(47:09)(49:24)(52:23)(54:30)(55:38)(58:32) Watch this episode on YouTube Show notes are available by clicking here Get the latest distilled information straight to your inbox several times per month: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/premium Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot

Dr. 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)(11:00)(11:53)(13:22)(14:40)(17:45)(22:09)(30:31)(35:47)(40:06)(44:22)(45:56)(55:15)(57:55)(1:00:39)(1:05:50)(1:10:18)(1:14:09)(1:16:13)(1:23:15)(1:50:23)(1:55:38)(1:59:23)(2:01:06)(2:05:06)(2:10:44)(2:16:24)(2:18:45)(2:26:58)(2:27:42)(2:27:47)(2:34:16)(2:36:40)(2:39:20)(2:40:45) Watch this episode on YouTube Show notes are available by clicking here Join over 300,000 people and get the latest distilled information straight to your inbox several times per month: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/premium Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot

Dr. 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)(05:50)(13:03)(15:23)(17:35)(22:51)(24:58)(28:35)(41:37)(44:20)(50:16)(52:42)(54:46)(55:49)(58:17)(1:01:59)(1:07:42)(1:15:16)(1:18:52)(1:20:38) Watch this episode on YouTube Show notes are available by clicking here Join over 300,000 people and get the latest distilled information straight to your inbox several times per month: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/premium Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot

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: immune signals like IL-1B and TNF-alphawarm-sensing preoptic area neuronsgrowth hormone (GH)slow-wave sleep (SWS) These findings highlight the potential for heat therapy and exercise with a high rate of energy expenditure to modulate slow wave sleep through the interconnected nature of thermoregulation, immunity, exercise, and hormones. By understanding and harnessing these links, individuals can potentially enhance their sleep quality and overall health and well-being. In this episode, I discuss: (00:00)(01:06) (02:06)(04:09)(05:07)(06:39)(06:59)(09:26)(10:39)(12:08)(12:46) Watch this episode on YouTube Show notes are available by clicking here Join over 300,000 people and get the latest distilled information straight to your inbox several times per month: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/premium Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot

Dr. 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)(11:44)(12:42)(13:38)(15:11)(16:32)(18:54)APOE4(24:19)(33:47)(35:25)(35:45)(36:49)(40:17)(45:31)(47:54)(54:03)(1:14:35)APOE4(1:19:39)(1:25:14)(1:37:13) Watch this episode on YouTube Show notes are available by clicking here Join over 300,000 people and get the latest distilled information straight to your inbox several times per month: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/premium Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot

Dr. Brad Schoenfeld is a professor at Lehman College in the Bronx, in New York City. His research primarily focuses on muscle adaptations to strength training, muscle hypertrophy. Publishing over 300 studies in the field of exercise and sports nutrition as a scientist, Brad began his career as a competitive bodybuilder and personal trainer. In this episode, we discuss: (00:00)(05:26)(06:56)(11:33)(13:45)(16:21)(17:05)(19:48)(27:22)(29:19)(36:54)(38:18)(43:19)(46:15)(54:49)(57:52)(59:20)(1:03:18)(1:03:58)(1:09:59)(1:11:12)(1:22:31)(1:33:41)(1:36:47)(1:40:16)(1:44:46)(1:46:33)(1:51:06)(1:53:37)(1:58:37) Watch this episode on YouTube Show notes are available by clicking here Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/premium Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot