88 episodes

A podcast about health, science, nutrition, aging, and fitness.

FoundMyFitness FoundMyFitness Health

    • Health & Fitness
    • 4.8 • 5K Ratings

A podcast about health, science, nutrition, aging, and fitness.

    #088 The Science of Optimizing Sleep - Special Preview

    #088 The Science of Optimizing Sleep - Special Preview

    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) How exercise timing affects deep sleep (00:08:03) Do saunas and hot baths increase sleep-enhancing hormones? (00:12:33) Can learning and meditation boost deep sleep? (00:14:10) Do scented oils, like lavender, impact sleep? (00:14:47) Carbs before bed and the insulin-tryptophan-melatonin connection (00:19:20) Why carb-heavy meals make us sleepy
    In the full episode available only for Premium Members, we also discuss:
    Can calming music, akin to lullabies, curb pre-sleep ruminations? Do cooking fumes and stale air impair sleep? Does low-level noise fragment sleep? Can time in nature transform your sleep quality? (Does time in nature boost sleep?) Does melatonin supplementation decrease deep sleep due to increased REM sleep? How my sauna and hot tub routine preps me for sleep Is there evidence white noise helps sleep? How is morning vs. evening light crucial for slow wave sleep? Can adjusting our body's thermal cues unlock deeper sleep? (increase deep sleep) Improving sleep with science-backed heat therapy protocols The four pillars of sleep How much sleep is enough? (from newborns to older adults) Can sleep, exercise, and omega-3s synergize to maintain glymphatic clearance in aging brains? Are modern lifestyles and "social jetlag" turning us into shift workers? Building resilience against circadian disruptions Five immediate steps to enhance sleep quality tonight How long caffeine stays in the system? Do sedatives like alcohol or marijuana impair REM sleep? 

    • 21 min
    #087 The Science of Magnesium and Its Role in Aging and Disease | Dr. Rhonda Patrick

    #087 The Science of Magnesium and Its Role in Aging and Disease | Dr. Rhonda Patrick

    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:
    (00:04:27) Why the effects of magnesium are far-reaching (00:06:47) Why athletes need at least 10-20% more magnesium than the RDA (00:10:54) Why magnesium deficiency & insufficiency are common (00:12:19) How to determine if you're getting enough magnesium (00:12:23) The problem with magnesium blood tests (00:15:14) Magnesium supplements (00:18:17) Is magnesium threonate better at crossing the blood-brain barrier? (00:25:08) Why magnesium threonate shouldn't count toward your RDA goal (00:17:50) The effectiveness of epsom salt baths (see also 01:12:41) (00:26:04) What magnesium supplement do I take? (00:26:31) The effect of stress on magnesium balance (00:30:15) Why the energy demands of workouts affect magnesium balance (00:32:56) Does magnesium supplementation improve sleep? (00:34:04) Why trials in the field of nutrition are often misleading (00:37:26) Does higher magnesium intake improve cognition? (00:39:07) Does magnesium have a role in preventing Alzheimer's disease? (00:42:09) The effect of creatine on the brain (and its relationship to magnesium) (00:42:42) Why magnesium may prevent excitotoxicity in the brain (00:43:32) Magnesium's potential for managing migraines (00:46:41) The role of magnesium in aging (00:47:39) Why magnesium deficiency impairs DNA repair (00:49:13) Magnesium's role in cancer prevention (00:51:14) Why magnesium is intertwined in genomic stability (00:54:04) Why we shouldn't disregard observational data in nutrition (00:54:52) How magnesium intake affects mortality risk and cancer (00:57:49) Magnesium in osteoporosis prevention (00:59:21) Why magnesium intake in early life affects bone accretion (01:01:06) The effect of magnesium on vitamin D metabolism (01:06:36) Does magnesium treat high blood pressure? (01:10:12) Does magnesium help manage muscle cramps? (01:12:41) Is transdermal absorption of magnesium effective?
    Watch this episode on YouTube
    Show notes are available by clicking here

    • 1 hr 17 min
    #086 How Micronutrients & Exercise Ameliorate Aging | Dr. Rhonda Patrick

    #086 How Micronutrients & Exercise Ameliorate Aging | Dr. Rhonda Patrick

    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:
    (04:48) Vitamin D (09:08) How vitamin D deficiency affects all-cause mortality risk (12:34) Optimal vitamin D levels & supplementation (14:20) Why magnesium deficiency impairs DNA damage repair (18:00) Dangers of inadequate omega-3 intake (20:17) The correct omega-3 index level (24:42) How to correct vitamin D, omega-3, & magnesium inadequacies (26:27) Vigorous exercise is the best longevity drug (28:00) How increasing VO2 max affects life expectancy (32:46) Protocols for increasing VO2 max (35:37) How to measure VO2 max (36:44) What it takes to reverse 20 years of heart aging (39:41) Blood pressure benefits of vigorous exercise (40:58) The BDNF brain benefits of vigorous exercise (44:08) How vigorous intensity exercise improves focus & attention (45:21) Exercise protocols for maximizing BDNF (46:23) Anti-cancer effects of vigorous exercise (48:40) Exercise snacks ​ Watch this episode on YouTube
    Show notes are available by clicking here

     

    • 56 min
    #085 Dr. Peter Attia on Mastering Longevity – Insights on Cancer Prevention, Heart Disease, and Aging

    #085 Dr. Peter Attia on Mastering Longevity – Insights on Cancer Prevention, Heart Disease, and Aging

    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:
    (00:07:36) Defining cardiovascular disease (00:09:43) Coronary plaque and fatality risk (00:11:09) What is cholesterol? (00:13:34) How ApoB predicts heart disease (00:21:34) Factors elevating ApoB (00:25:24) ApoB reference range explained (00:27:23) Does high ApoB cause cardiovascular disease (00:37:01) ApoB thresholds for ASCVD prevention (00:40:27) Dietary factors raising ApoB (00:39:33) Genetics of ApoB and LDL (00:53:24) Does low LDL increase cancer? (00:56:19) Cholesterol-lowering drugs (00:59:59) Statins, uses, and side effects (01:03:12) Are statins toxic to mitochondria? (01:09:56) Ubiquinol for statin-induced muscle soreness (01:11:09) How to train in zone 2 (01:17:09) Statins and neurodegenerative disease risk (01:21:54) Cholesterol synthesis in the brain (desmosterol role) (01:25:58) Statin alternatives – pros and cons (01:27:30) Ezetimibe (01:31:01) Bempedoic acid (01:36:49) Berberine for CVD Risk Reduction? (01:39:36) Muscle as a glucose sink (01:45:58) Chronic glucose toxicity and vascular impact (01:51:38) Hemoglobin A1C Levels and Mortality Data (01:55:35) 80/20 Zone 2/VO2 Max Training Protocol (02:02:12) Insights from VO2 max testing data (02:12:17) How obesity increases cancer risk (02:15:03) Cancer screening benefits and risks (02:20:47) Dr. Attia's recommended cancer screening age (02:28:54) Liquid biopsies for detecting cancer (02:34:48) CT scans, mammograms and radiation concerns (02:40:32) Menopause – hormonal shifts and health effects (02:45:13) Hormone replacement therapy (HRT) (02:58:57) Perimenopause diagnosis with hormone levels (03:02:04) HRT's impact on dementia, cancer, and heart disease risk (03:04:49) Estrogen's role in bone density (03:07:42) Vitamin D (03:16:24) Testosterone replacement for women's sexual function (03:18:47) HRT safety 10 years post-menopause (03:23:05) Treating low testosterone in men (03:29:53) TRT side effects and risks (03:32:33) Ways to reduce blood pressure (03:39:33) How to measure blood pressure (03:45:30) Peter's longevity optimization routines 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

    • 3 hr 59 min
    #084 The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick

    #084 The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick

    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

    • 1 hr 2 min
    #083 How Vitamin D, Omega-3s, & Exercise May Increase Longevity | Dr. Rhonda Patrick

    #083 How Vitamin D, Omega-3s, & Exercise May Increase Longevity | Dr. Rhonda Patrick

    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) Introduction (01:04) Vitamin D deficiency — risks, why it's so common, & correcting with supplementation (08:20) Magnesium's critical role in DNA repair & synthesis (11:49) The best dietary sources of magnesium (13:05) Magnesium supplements: Glycinate, malate, dioxide, & citrate (14:14) Exercise staves off age-related disease (14:52) How genetic SNPs can affect vitamin D deficiency risk (20:09) Low omega-3 intake from seafood is a top-6 preventable cause of death (22:22) Why ALA's conversion into EPA & DHA is inefficient (25:15) Omega-3 index: Optimal levels & ties to increased life expectancy (28:27) How omega-3s reduce inflammation, a key driver of aging (30:39) Omega-3s protect against muscle disuse atrophy (31:38) Why avoiding fish during pregnancy is a huge mistake (34:02) Omega-3s are a low-hanging fruit for improving cardiovascular & brain health (35:46) What to look for when choosing an omega-3 supplement (39:57) Hormesis: Why intermittent stressors are beneficial (46:14) How to choose an exercise regimen (47:09) “Exercise snacks” reduce all-cause & cancer-related mortality (49:24) Brain benefits of lactate from vigorous exercise (52:23) How blood flow generated from aerobic exercise kills circulating tumor cells (54:30) Rhonda's workout regimen  (55:38) HIIT ameliorates adverse effects of sleep deprivation  (58:32) Exercise is the best longevity "drug" 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

    • 1 hr

Customer Reviews

4.8 out of 5
5K Ratings

5K Ratings

Trp48 ,

You know

She said “you know”, “right” 2000 times, madding to listen to her.

The awesome chic ,

Great Info Tedious to listen to

I find myself listening to podcasts where the speaker is male because I can’t deal with the women and up speak I really like Ronda’info but I can’t handle the valley girl up speak/Kardashian tone. It’s grating.

Lienna M ,

My new favorite

I recently discovered the Found my Fitness Podcast and it quickly became my new favorite podcast. As a health care provider myself, I always learn new things that help me to continue grow in my field and learn new tools to help my clients.

Top Podcasts In Health & Fitness

Huberman Lab
Scicomm Media
ZOE Science & Nutrition
ZOE
The School of Greatness
Lewis Howes
On Purpose with Jay Shetty
iHeartPodcasts
Pursuit of Wellness
Mari Llewellyn
Passion Struck with John R. Miles
John R. Miles

You Might Also Like

The Peter Attia Drive
Peter Attia, MD
Longevity by Design
InsideTracker
High Intensity Health with Mike Mutzel, MS
Author Mike Mutzel interviews Jeff Bland, Datis Kharrazian, Ben Greenfield, Abel James, Dave Asprey, Ben Lynch, Jade Teta and Corey chuler
The Dr. Gabrielle Lyon Show
Dr. Gabrielle Lyon
Ben Greenfield Life
Ben Greenfield
The Genius Life
Max Lugavere