FoundMyFitness

This podcast is about one of the most important biological pathways you could possibly take the time to learn about: the NRF2 pathway.

The most potent naturally-occurring inducer of this pathway, a plant compound known as sulforaphane, may be one of the most potent health-enhancing compounds at our disposal and yet... no one is keeping it out of your hands! No $1,000 per pill markup is keeping it out of your hands -- it’s available to anyone willing to take the little bit of time it takes each week to produce broccoli sprouts.

Here are a few of the more salient points surrounding sulforaphane that are discussed in this podcast...

  • 00:03:36 - Cruciferous vegetables reduce risk of death from all causes
  • 00:07:15 - Mechanisms of sulforaphane's anti-cancer effects 
  • 00:12:02 - Sulforaphane activates NRF2, detoxifying the body
  • 00:18:53 - Curciferous vegetables and cardiovascular disease
  • 00:21:57 - Does sulforaphane slow aging?
  • 00:29:39 - Sulforaphane improves symptoms of autism, schizophrenia, and depression
  • 00:36:18 - Neurodegernative diseases and taumatic brain injury can be treated with sulphoraphane
  • 00:41:36 - Concluding thoughts

If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/sulforaphane

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Direct download: sulforaphane_1.mp3
Category:general -- posted at: 6:01pm EST

 Dr. Valter Longo

This episode of the FoundMyFitness podcast features Dr. Valter Longo, a professor of gerontology and biological sciences and director of the longevity institute at the University of Southern California.

Dr. Longo has made huge contributions to the field of aging, including the role of fasting and diet in longevity and healthspan in humans as well as metabolic fasting therapies for the treatment of human diseases.

In this podcast, Valter and I discuss...

  • 00:00:00 - Introduction
  • 00:03:30 - The fasting-mimicking diet makes fasting accessible to more people
  • 00:08:10 - Prolonged fasting stimulates stem cell regeneration
  • 00:12:57 - Does inflammation cause aging or is it the other way around?
  • 00:17:59 - Using the fasting-mimicking diet in a hospital setting
  • 00:22:18 - Fasting prior to chemotherapy preps cancer cells for death and protects healthy cells from damage
  • 00:36:05 - Using fasting and time-restricted feeding to control weight gain
  • 00:42:08 - How long do you need to fast to induce autophagy?
  • 00:45:32 - A fasting-mimicking diet reversed a multiple sclerosis-like autoimmune condition in mice
  • 00:52:09 - What are the cellular mechanisms that underlie the regenerative benefits of fasting?
  • 00:58:27 - Are fasting-mimicking drugs, such as spermidine and resveratrol, safe and effective? What about metformin?
  • 01:07:03 - Blocking the growth hormone/IGF-1 axis protects from cancer and diabetes in people with Laron's syndrome
  • 01:14:23 - Exercise is essential for healthy metabolism and longevity

If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/valter-longo

Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter

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Direct download: longo_1.mp3
Category:general -- posted at: 5:24pm EST

Dr. Ruth Patterson

Dr. Ruth Patterson, a professor in the UC San Diego Department of Family Medicine and Public Health as well as Associate Director of Population Sciences and leader of the Cancer Prevention program at Moores Cancer Center at UC San Diego Health.

In this episode, we chat about:

  • 00:00:00 - Introduction
  • 00:03:33 - Lifestyle modifications that reduce breast cancer risk 
  • 00:11:18 - Modern life disrupts our circadian rhythm, causing us to eat at odd times
  • 00:14:31 - Women who practiced time-restricted eating with a 13-hour fasting window had a 40 percent reduced recurrence of breast cancer
  • 00:23:03 - A longer daily fasting window lowers hemoglobin A1C, earlier fasting reduces inflammation
  • 00:28:24 - Giving your metabolism time-off allows the body to repair itself
  • 00:30:48 - Does eating frequency matter while practicing time-restricted eating?
  • 00:35:04 - Daily fasting improves sleep quality and increases physical activity 
  • 00:38:27 - Genetic risk factors for breast cancer
  • 00:40:54 - Modest lifestyle changes can really lower your breast cancer risk

If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/ruth-patterson

Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter

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Direct download: ruth_patterson_1.mp3
Category:general -- posted at: 1:04pm EST

Dr. Satchidananda (Satchin) Panda is a professor in the Regulatory Biology Laboratory at the Salk Institute for Biological Studies.

In this video we discuss...

  • 00:00:00 - Introduction
  • 00:06:42 - Why humans developed an internal clock (i.e., the circadian rhythm)
  • 00:15:28 - Light is necessary to regulate our circadian clock
  • 00:25:02 - Morning bright light exposure lowers cortisol levels and lifts mood, but the indoors are dim
  • 00:30:25 - Using light exposure to reset jet-lag and help shift workers stay healthy
  • 00:36:17 - Eating is an important regulator of the body's peripheral circadian clocks
  • 00:40:44 - Time-restricted feeding protects from the harmful effects of a Western diet
  • 00:48:30 - Time-restricted feeding increases muscle mass while reducing fat mass
  • 00:51:03 - Mice who fasted 15-16 hours-per-day gained muscle endurance due to changes in mitochondria
  • 00:54:43 - What's the difference between intermittent fasting and time-restricted feeding?
  • 01:00:02 - Melatonin makes us less insulin-sensitive in the evening 
  • 01:05:56 - Dr. Panda's time-restricted eating mobile app helps research participants track their food
  • 01:20:39 - Time-restricted feeding improves heart health 
  • 01:27:31 - The gut microbiota also follow a circadian rhythm
  • 01:34:12 - How to participate in Dr. Panda's research

If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/satchin-panda

Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/crowdsponsor

Direct download: satchin_panda_1.mp3
Category:general -- posted at: 6:41pm EST

Ray Cronise

Ray Cronise is a former NASA material scientist and cofounder of zero gravity, a company that offers weightless parabolic flights to consumers and researchers. The interesting thing about this interview, isn't strictly raised professional background, however, but instead his propensity towards aggressive self-experimentation.

In this episode, Ray and I discuss...

  • 00:00:00 - Introduction
  • 00:03:40 - Ray's 23-day (and counting) water fast
  • 00:05:13 - Using fasting and cold stress to lose weight
  • 00:10:44 - Meeting nutritional needs over the long-term
  • 00:17:22 - We are simultaneously overnourished and malnourished
  • 00:23:31 - Inflammation may be the best predictor of aging
  • 00:29:03 - What is metabolism and how do we measure it?
  • 00:40:22 - Meal timing to optimize health
  • 01:12:04 - Cold stress promotes wellness
  • 01:27:19 - Similarities between cold stress and exercise
  • 01:42:27 - Exercise and cold stress delay neurodegeneration
  • 01:45:13 - Cold stress increases fat oxidation
  • 01:51:52 - Anecdotes and fun facts about melatonin

If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/ray-cronise

Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/crowdsponsor

Direct download: ray_cronise_1.mp3
Category:general -- posted at: 12:52pm EST

Dr. Dominic D'Agostino

This podcast is with Dr. Dominic D'Agostino, an assistant professor at the University of South Florida in Tampa and all-around expert on ketosis.

In this podcast we discuss:

  • 00:00:00 - Introduction
  • 00:03:46 - Ketosis has abundant therapeutic potential 
  • 00:10:20 - What to eat to maintain nutritional ketosis
  • 00:19:58 - Does a high-fat diet harm the gut?
  • 00:29:14 - Adaptations to a ketogenic diet expand mitochondrial capacity
  • 00:38:45 - How the brain uses ketones
  • 00:46:36 - Ketones improve Alzheimer's symptoms (unless you have an APOE4 allele)
  • 00:57:17 - Are ketone supplements a "magic pill?"
  • 01:07:32 - Why cancer cells may need sugar
  • 01:23:51 - Metformin is more than a diabetes drug
  • 01:30:33 - The body creates sugars while in ketosis
  • 01:36:21 - Restricting glutamine to slow cancer growth
  • 01:43:24 - Ketone supplements taste awful, but likely improve health

If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/dominic-dagostino

Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/crowdsponsor

Direct download: dagostino_1.mp3
Category:general -- posted at: 4:45pm EST

Dr. Peter Attia

Peter is the founder of Attia Medical, a medical practice with offices in San Diego and New York City, focusing on the applied science of longevity and optimal performance.

In addition to being a medical doctor, Dr. Attia has done research on the role of regulatory T cells in cancer regression and other immune-based therapies for cancer. Regulatory T cells have also been, in the past, referred to as suppressor T cells because of their role in actually attenuating or reducing the inflammatory response.

Dr. Attia and I share interests in all things related to longevity and healthspan, which includes the role of diet, nutrition, sleep, exercise, and stress. Dr. Attia is a medical doctor and specializes in implementing these strategies in clinical practice. You can learn more about that at his website www.attiamedical.com.

In this episode, we discuss...

  • 00:00:00 - Introduction
  • 00:05:39 - The difficulty of identifying longevity compounds
  • 00:08:41 - The mTOR and IGF-1 growth/longevity pathways 
  • 00:19:11 - Preventing cell and tissue damage to live longer
  • 00:22:28 - Dr. Attia's ideal diet for prolonging lifespan
  • 00:25:45 - Measuring gut microbes is challenging 
  • 00:35:34 - Alzheimer's disease risk is more lifestyle than genetics
  • 00:42:05 - Environmental triggers of Alzheimer’s disease
  • 00:55:49 - What prolonged fasting teaches us about metabolism
  • 00:53:36 - Healing brain injury and concussion with metabolism

If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/peter-attia

Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/crowdsponsor

Direct download: peter_attia_1.mp3
Category:general -- posted at: 8:01pm EST

Dr. Rhonda Patrick explains how cold shock is a type of hormesis, which is a description of a type of stress that, in the right doses, is enough to shock the body and kick off adaptive processes and response mechanisms that are hardwired into our genes, and, once on, are able to create a resilience that actually exceeds what was needed to counter the initial stimuli.

In this episode, you'll discover:

  • 00:03:09 - Cold exposure is good stress for the brain
  • 00:15:42 - Cryotherapy reduces inflammation
  • 00:23:12 - Cold exposure, weight loss, and thermogenesis
  • 00:30:45 - Cold exposure increases antioxidant capacity and 
  • 00:33:42 - How to use cold exposure to enhance athletic performance and recovery 
  • 00:52:44 - Whole-body cryotherapy vs cold water immersion

If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/cold-stress-hormesis

Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/crowdsponsor

Direct download: cryotherapy_solocast_1.mp3
Category:general -- posted at: 12:02pm EST

Rich Roll

This podcast features Rich Roll. Rich is an author, a podcaster ("Rich Roll Podcast" on iTunes), as well as founder and first person to complete the EPIC5 Challenge. The EPIC5 challenge involves completing 5 Full Iron Distance triathlons on 5 Hawaiian islands in under a week. Rich has also been a repeated top finisher in the Ultraman World Championships in Hawaii, which is a three-day, 515km (320 mile) annual endurance race held on the Big Island of Hawaii. 

You can read about Rich's journey to Ultraman competitor in his book, "Finding Ultra: Rejecting Middle Age, Becoming One of the World's Fittest Men, and Discovering Myself."

 

If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/rich-roll

Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/crowdsponsor

Direct download: rich_roll_1.mp3
Category:general -- posted at: 2:47pm EST

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