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:

• 00:07:16 - Why muscle is important for longevity
• 00:14:34 - Is the importance of muscle mass (per se) overstated?
• 00:16:48 - Is the RDA on protein too low?
• 00:19:03 - Minimum vs. optimal protein intake (for athletes)
• 00:19:29 - Why older adults need more protein
• 00:24:52 - Caloric restriction vs. higher protein for aging
• 00:28:04 - What is a catabolic crisis?
• 00:29:40 - Effects of space flight on muscle
• 00:36:16 - Practical tips for protein intake
• 00:39:34 - Protein timing and the anabolic window
• 00:41:27 - Most important factors for hypertrophy
• 00:43:57 - Should we supplement leucine?
• 00:45:46 - Does plant protein support hypertrophy?
• 00:56:30 - Causes of anabolic resistance
• 00:58:22 - What types of exercise and how much?
• 01:06:56 - Protein and rest as tools for recovery
• 01:08:14 - Mechanisms of muscle protein synthesis and breakdown
• 01:08:31 - Does rapamycin inhibit hypertrophy?
• 01:13:07 - What is Dr. Phillips doing to age well?
• 01:15:25 - Hormonal responses to exercise
• 01:17:09 - Sex differences in hypertrophy
• 01:19:38 - Effect of menopause on muscle
• 01:20:03 - Do testosterone boosters work?
• 01:21:56 - Does growth hormone improve muscle?
• 01:26:30 - Androgen replacement therapy (benefits vs. drawbacks)
• 01:31:17 - Mental health benefits of exercise
• 01:31:54 - Anti-catabolic effects of heat
• 01:38:19 - Molecular causes of sarcopenia
• 01:42:35 - Anti-catabolic effects of omega-3
• 01:48:57 - Brain and muscle effects of creatine

Watch this episode on YouTube

Show notes and transcript

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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.

Show notes and video

CHAPTERS:
06:04 - 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 fiber
37:48 - Dietary fat
42:21 - Biomarkers of intestinal permeability
43:11 - Omega-3 fatty acids
50:02 - Q&A

LEARN MORE: Coinciding with this release, you can now find a variety of deep resources on the FoundMyFitness website for all of the topics covered in this episode.

Learn about the blood-brain barrier

Learn about intestinal permeability

Learn about toll-like receptors

Learn about cerebral small vessel disease

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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:

00:04:59 - What is "keto” (and what it is not)
00:08:42 - Types of ketogenic diets
00:15:27 - Lifestyle Ketogenic Diet
00:26:36 - Biomarkers and hyperlipidemia
00:29:41 - Micronutrients and Supplementation
00:33:40 - Exogenous Ketones
00:55:48 - 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
02:31:46 - Measuring ketones

Watch this episode on YouTube:
https://www.youtube.com/watch?v=RWkv9ad7zvc

If you’re interested in learning more, you can read the full show notes here:
https://www.foundmyfitness.com/episodes/dominic-dagostino-2

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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:

• 00:00:00 - Introduction
• 00:02:46 - Summary of sauna benefits
• 00:10:47 - Heat as an aerobic exercise mimetic
• 00:14:45 - Effects of heat acclimation on endurance
• 00:17:37 - Why heat shock proteins may protect against dementia
• 00:23:20 - The stress-relieving effects of sauna use (personal anecdote)
• 00:27:43 - Investigating sauna for depression
• 00:30:32 - Brain-derived neurotrophic factor (BDNF) and endorphins response
• 00:34:51 - Cellular repair mechanisms elicited by sauna use
• 00:40:05 - Prevention of muscle atrophy
• 00:42:45 - Detoxification of heavy metals 
• 00:44:50 - Heart rate variability, a measure of stress resilience
• 00:46:40 - The synergy of sauna use and exercise
• 00:52:13 - Cross-cultural and historical prevalence of heat therapy
• 00:56:12 - Infrared sauna vs. traditional saunas
• 00:58:31 - Rhonda's personal sauna protocol: duration, temperature, humidity, and frequency
• 01:03:22 - How jacuzzi, hot baths, and hot showers compare to sauna use
• 01:06:19 - Hydration, cold therapy, and sauna safety 
• 01:11:18 - Who should not use saunas?
• 01:15:21 - Does sauna use increase blood sugar levels?
• 01:17:16 - Limitations of current sauna research and hopes for future research

MedCram is a YouTube channel created by Kyle Allred, PA-C and Roger Sehuelt, MD, master educators of health and medical science. Their videos cover important topics such as immunity, metabolism, and vitamin D in an authoritative, but approachable way. Visit the MedCram YouTube channel for more efficient, engaging, fun, and lasting way to learn and review medical topics.

Watch this episode on MedCram:
https://www.youtube.com/watch?v=RWkv9ad7zvc

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

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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: 

• 00:01:19 - What is aging and why does it matter to scientists?
• 00:04:45 - Hallmarks of aging
• 00:08:59 - The advantage of epigenetic clocks in research
• 00:19:05 - Epigenetic age acceleration
• 00:36:40 - Are epigenetic changes in aging a cause or consequence?
• 00:42:15 - Reversing epigenetic age with interrupted reprogramming techniques
• 00:49:27 - Therapeutic plasma exchange in aging and pro-aging factors in blood 
• 00:56:01 - Lifestyle factors that accelerate epigenetic age
• 01:03:23 - Reliability of consumer epigenetic aging tests
• 01:06:12 - Construct validity of epigenetic clocks
• 01:12:06 - Thoughts on most exciting research in aging field 
• 01:13:44 - Dr. Levine's lifestyle habits

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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...

• 00:06:38 - Circadian rhythm of the microbiome
• 00:17:17 - Lessons from Hunter-gatherers
• 00:24:44 - Nurturing the microbiome in children
• 00:35:16 - Triglycerides and cholesterol
• 00:38:58 - Saturated fat
• 00:40:25 - Effect of artificial sweeteners on the microbiome
• 00:56:10 - What causes recurrent obesity
• 00:58:17 - Impact of caloric restriction
• 00:59:26 - Intestinal permeability (gut leakiness)
• 01:19:54 - Bacteriophage therapy and precision probiotics
• 01:34:44 - Bacterial role in TMAO risk
• 01:40:33 - Weight gain from smoking cessation
• 01:41:53 - Tips for diet personalization

Looking for more? 
Join over 300,000 people and get the latest distilled information on sleep, depression, and fasting straight to your inbox weekly: https://www.foundmyfitness.com/newsletter

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