FoundMyFitness

Rhonda gives a summary of the science of resveratrol including its effects in animals and humans, mechanisms, and the bottom line on resveratrol supplementation and safety.

In this episode, you’ll discover:

  • 00:00:00 - Introduction
  • 00:03:39 - Resveratrol improves cardiovascular biomarkers in clinical trials
  • 00:06:49 - Anti-inflammatory effects of resveratrol  
  • 00:08:11 - Improved cognition and memory in clinical studies
  • 00:11:23 - Resveratrol improved healthspan, but not lifespan, in animals
  • 00:12:28 - Induction of longevity genes via xenohormesis
  • 00:16:19 - Contradictory effects on exercise-associated benefits
  • 00:20:34 - Various factors that affect resveratrol bioavailability
  • 00:23:09 - Unintentional effects on drug metabolism

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

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Direct download: resveratrol_solocast_1.mp3
Category:general -- posted at: 2:56pm EST

In this episode, Rhonda describes NAD+ (perhaps one of the most important molecules in the human body), why it is so important for aging, and why it declines with age. 
 
In this episode, you'll discover: 
  • 00:00:00 - Introduction
  • 00:03:07 - Overview of NAD+, a source of cellular energy
  • 00:09:18 - NAD+ fuels PARP and sirtuin enzymes, promoting longevity
  • 00:12:37 - How can I raise NAD+ levels?
  • 00:17:03 - Can NAD+ boosters (NMN & NR) promote cancer growth?
  • 00:19:15 - Making sense of the research so far
  • 00:27:03 - Why not supplement with NAD+ directly?
  • 00:29:23 - Clinical trials investigating nicotinamide riboside are promising
  • 00:32:42 - Recap and concluding thoughts

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

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: nad_nr_nmn_public_1.mp3
Category:general -- posted at: 12:38pm EST

David A. Sinclair

David A. Sinclair, PhD, is a professor in the Department of Genetics at Harvard Medical School and co-director of the Paul F. Glenn Center for the Biological Mechanisms of Aging. He is the co-founder of the journal Aging, where he serves as co-chief editor.

Dr. Sinclair's work focuses on understanding the mechanisms that drive human aging and identifying ways to slow or reverse aging's effects. In particular, he has examined the role of sirtuins in disease and aging, with special emphasis on how sirtuin activity is modulated by compounds produced by the body as well as those consumed in the diet, such as resveratrol. His work has implications for human metabolism, mitochondrial and neurological health, and cancer.

In this episode, you'll discover:

  • 00:00:00 - Introduction
  • 00:17:59 - Caloric restriction, fasting, and exercise activate sirtuin longevity genes
  • 00:21:47 - Boosting NAD+ levels reduces sirtuin loss with age
  • 00:23:03 - Resveratrol extends sirtuin activation 
  • 00:27:36 - NAD+ resets epigenetic aging clocks
  • 00:31:54 - Yamanaka factors reprogram adult cells into stem cells
  • 00:46:48 - Resveratrol is a xenohormetic compound 
  • 00:55:35 - Resveratrol improved cognitive function in Alzheimer's disease
  • 00:58:03 - NR and NMN improve cognitive function 
  • 01:06:19 - NMN delays aging in multiple organs
  • 01:01:22 -  Challenges of translating animal research

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

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: david_sinclair_1.mp3
Category:general -- posted at: 5:19pm EST

This podcast is the audio from a presentation Dr. Rhonda Patrick gave on how the sauna may be an exercise mimetic for heat health and healthspan. Sauna use has emerged as a means to increase lifespan and improve overall health, based on compelling data from observational, interventional, and mechanistic studies. Listen in to find out more.

In this episode, you'll discover:

  • 00:00:00 - Introduction
  • 00:03:01 -  Clinical research shows that sauna improves cardiovascular health
  • 00:09:19 - Finnish sauna vs Waon infrared therapy
  • 00:12:35 - The mechanisms of sauna use mimic exercise
  • 00:15:58 - Heat shock proteins mediate the benefits of sauna use
  • 00:23:42 - Sauna use reduces inflammation
  • 00:25:54 - Sauna use is enjoyable and safe
  • 00:28:55 - Crowd questions and answers 

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

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: little_rock_sauna.mp3
Category:general -- posted at: 10:24am EST

In this short episode, Dr. Patrick discusses some of the compelling science including observational studies, randomized controlled trials, and human mechanistic studies that suggests exercise is a powerful tool for preventing or managing the symptoms of depression and mental illness. Moreover, she talks about the specific types of exercise and exercise parameters that evidence suggests might be the most helpful for depression.

This podcast started its life as a video, so make sure to check out the full video or the references and episode notes on the episode page.

In this episode, you'll discover:

  • 00:00:00 - Introduction
  • 00:01:51 - Multiple types of research support the anti-depressant effects of exercise
  • 00:04:45 - Exercise boosts serotonin and blocks harmful kynurenine 
  • 00:10:00 - Exercise causes beneficial inflammation that boosts BDNF
  • 00:13:18 - Depression lowers BDNF and neuroplasticity
  • 00:15:08 - Exercise increases endocannabinoids and endorphins 
  • 00:16:09 - Concluding thoughts

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

Join over 300,000 people and get the latest distilled information on depression 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: exercise_depression_1.mp3
Category:general -- posted at: 8:22pm EST

Elissa Epel

Elissa Epel, PhD, is a Professor in the Department of Psychiatry at the University of California, San Francisco where she serves as the director of the Aging, Metabolism, and Emotions Center.

Her research centers on the mechanisms of healthy aging and the associations between stress, telomere length, addiction, eating, and metabolic health.

In this episode, we dive deep into the world of telomeres, the length of which is one of the useful biomarkers scientists have for getting a sense of the differences between how individuals or groups of individuals age. Telomere shortening is both a cause and a symptom of aging and plays key roles in not only how long we live, but in how well. Lifestyle factors such as poor nutrition and smoking can accelerate telomere shortening by generating oxidative stress and inflammation.

In this episode, we discuss:

  • 00:00 - Introduction and overview
  • 12:14 - What are telomeres
  • 17:23 - Telomerase activity and cancer
  • 22:22 - Factors affecting telomere length:
  • 24:50 - Diet, coffee, and sugar
  • 30:16 - Chronic stress
  • 35:01 - Exercise
  • 40:14 - Pregnancy and pre-conception
  • 51:19 - Omega-3s EPA and DHA
  • 52:12 - Vitamin D
  • 54:01 - Weight loss and glucose management
  • 01:00:30 - Meditation
  • 01:07:39 - Consumer telomere length tests

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

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: elissa_epel_1.mp3
Category:general -- posted at: 8:39pm EST

Matthew Walker

Matthew Walker, Ph.D., is a professor of neuroscience and psychology at the University of California, Berkeley, and serves as the Director of the Center for Human Sleep Science. 

Walker's research examines the impact of sleep on human health and disease. One area of interest focuses on identifying "vulnerability windows" during a person's life that make them more susceptible to amyloid-beta deposition from loss of slow wave sleep and, subsequently, Alzheimer's disease later in life.

Dr. Walker earned his undergraduate degree in neuroscience from the University of Nottingham, UK, and his Ph.D. in neurophysiology from the Medical Research Council, London, UK. He is the author of the New York Times best-selling book Why We Sleep: Unlocking the Power of Sleep and Dreams.

In this episode, we discuss:

  • 00:00 - Introduction
  • 08:47 - Sleep boosts learning
  • 21:21 - Manipulating sleep to enhance learning
  • 26:28 - REM sleep, dreams, and memory encoding
  • 34:46 - Sleep deprivation causes loneliness
  • 46:36 - Sleep is disturbed in all neuropsychiatric conditions
  • 52:30 - Bright light exposure 
  • 01:00:02 - How much sleep is enough?
  • 01:10:21 - Inflammation triggers sleep
  • 01:26:16 - Bidirectional relationship between poor sleep and Alzheimer's disease
  • 01:35:12 - Deep sleep deprivation increases beta-amyloid
  • 01:41:40 - Preventing dementia
  • 01:48:44 - Sleep tracking technology
  • 01:56:25 - Four Pillars of Sleep
  • 02:06:02 - Metabolism and microbiome
  • 02:23:34 - Tips for better sleep

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

Join over 300,000 people and get the latest distilled information on sleep for enhanced learning 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: matthew_walker_1.mp3
Category:general -- posted at: 3:35pm EST

This episode features a Q&A session with Dr. Rhonda Patrick. The questions were sourced from social media followers of both FoundMyFitness and also Zero Fasting Tracker, a convenient mobile app used widely in the fasting community for logging.

In this 45-minute podcast, Dr. Patrick answers some of the most popular questions related to fasting, including:

  • 00:03:46 - What effects do coffee, supplements, and amino acids have on fasting?
  • 00:12:29 - Should you consume electrolytes on a fast?
  • 00:14:50 - What evidence is there that one method of fasting is more beneficial than others?
  • 00:24:01 - What effect does the consumption of exogenous ketones have on fasting?
  • 00:29:30 - Are there downsides to exercise during fasting?
  • 00:34:31 - What role does fasting play in the growth-longevity tradeoff?
  • 00:49:48 - What's the ideal way to break a fast?

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

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: zero_qa_rhonda.mp3
Category:general -- posted at: 7:00am EST

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