
wise athletes podcast
athletic longevity and peak performance as we age
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Jul 18, 2023 • 60min
# 102 -- Maximizing Performance Health w/James LaValle R.Ph.,C.C.N.M.T.
"Exceptional performance health isn't easy, but it's worth it"
James LaValle R.Ph.,C.C.N.M.T. is an internationally recognized clinical pharmacist, author, board-certified clinical nutritionist, and expert and educator in integrative and precision health with 35 years of experience. Jim is best known for his expertise in uncovering metabolic issues keeping people from feeling healthy and vital.
In episode 102, Jim talks about his soon to be released book for athletes with an emphasis on solving whole body issues by building a resilient gut.
James P. LaValle
James LaValle's experience covers super athletes to individuals struggling with chronic health complaints. LaValle is currently affiliated with George Washington University as a clinical instructor in the Masters of Integrative Medicine Program, James has authored 16 e-books and 20 books including the most recently released, Your Blood Never Lies, as well as his best seller, Cracking the Metabolic Code, along with Smart Medicine for Healthier Living, Nutritional Cost of Drugs and The Cox 2 Connection. He was named one of the “50 Most Influential Pharmacists” by American Druggist magazine and has done well over 1000 media appearances on T.V. and radio.
Links:
jimlavalle.com/
metaboliccode.com/
Discussion outline:
Jim’s background and history of helping people to get healthy and improve performance
Working with thousands of people
Working with professional athletes
Athletic Performance improvement
Bio markers for sports performance. Biomechanics and biochemistry need to intersect in order to have a healthy person who is training. You can start an inflammation cascade due to an injury or you can get injured because you have inflammation in your body.
Key takeaways:
Many common medications are detrimental to gut health (antibiotics, statins, contraceptives, metformin, proton pump inhibitors, SSRIs, laxatives)
Joint & muscle pain can come from a leaky gut and food sensitivities
Eat more plants for fiber and other phytonutrients (3 vegetables for every 1 fruit)
While you are fixing your gut, target a modified low-carb (not keto), low allergen (avoid dairy, corn, soy, gluten shellfish, pea protein powder), anti-inflammatory diet. Have a varied diet; don't eat the same foods all the time.
Stress = feel overcommitted, trouble sleeping, crave carbohydrates, eat past feeling full, get dizzy upon standing
Slower recovery from exercise as we age is not inevitable, it is related to poor gut health which contributed to unmanaged stress (HGH, testosterone decreases)
Help for gut: glutamine for athletes, cat's claw (500-1000mg), berberine (fix leaky gut and more), digestive enzymes for bloating & gas, chew food well (better digestion)
Blood markers of poor gut health and chronic inflammation: MPV, hsCRP, MEBs: monocytes, eosinophils, and basophils (add up to >9%, have gut issue), basophils>1% means stuck in inflammation and repair mode (over training), insulin > 5 or 10 means excessive adrenaline, cortisol near or over 22 means probable leaky gut, low ferritin (even with normal iron) is a sign of inflammation (which is lowering red blood cell production)
Long COVID and other brain fog can be due to changes in the poor functioning of the gut microbiome causing neuro-inflammation
Bone loss: gut disregulation or stress or taking a PPI ...reduced absorption of calcium, magnesium, vitamin D...plus low testosterone results in bone loss. Correlated with increased artery calcification
Cooling chronic Inflammation
Meta-flammaton. Metabolic inflammation
Network biology thinking. Is everything in balance? Imbalance leads to triggering a sympathetic dominant ….blood sugar goes up..more adrenaline…inflammatory cytokines. Get ready to fight. But it should reset but doesn’t. Everything in your life to this point has an impact. Exercise during life. Exposure to toxins during life. Drug therapy now or in past.
Meta inflammation leads to inflamaging
Triggers:
Diet - eat too much , too late, too often, wrong foods, don’t chew food well, don’t do 18-6, but follow circadian, get fiber and resist starch, modified low carb to fit you, low inflammatory and low allergen (gluten and dairy are the easy targets)
Stress - flatten cortisol curve.
Pesticides/ household exposures
Medicine (PPI, antibiotics, anti-inflammatories, statins, metformin, corticosteroids ). Need less antibiotics by having a stronger immune system (de-stress!). Stress drives T cell senescence.
Over exercise
Alcohol / smoking
Genetic predisposition
How to tell if you have a problem?
Blood pressure, RHR, HRV clues to sympathetic dominance. When stress is high brain gets on alert and drives gut to be leaky.
Leaky gut leads to brain fog, afternoon tiredness and inability to think clearly.
Dislipidemia: higher apoB, more oxidation of LDL, endothelial disfunction…not a statin deficiency
Lose growth hormone production. Start to lose muscle. Sarcopenia. If cortisol is high. “Whatever syndrome “
Iron. Adequate iron (or low) but poor ferritin. EPO production goes down. Can’t make red blood cells as well. Fatigue headaches
Insulin resistance- glucose in blood goes up. 50% of population is diabetic or pre
Bone loss — osteoporosis
Lose neuroplacticity
NAD / NADH ratio. Lower energy production leads to Mitochondria function declines.
Blood markers that can point to inflammation being a problem?
MPV — marker for metabolic inflammation
White blood: neutrophils under 2nd quartile. % MEB <10% is good
Lymp to neut. ratio?
Food sensitivities (and difference between a sensitivity and an allergy?)
How to resolve? Some common solutions.
Keep moving. 45 min of aerobic exercise lengthens telomeres. Resistance exercise improves insulin resistance and retains muscles. Be smart about exposure to toxins.
Insulin resistance must be resolved…how?
Too much or too little exercise. Cortisol high or flat “no curve” leads to insulin resistance and low testosterone
As insulin goes up arteries get stiff blood pressure goes up and damages kidneys
Higher sugar sitting around causes all kinds of problems including cancer. Plus nerve damage and small vessel damage leading to bad blood flow and amputation.
Keep growth hormone coming: peptides. Keep igf-1 in range: not high or low, and responding appropriately
cut carbs down for awhile, lots of plants, lean proteins, skip allergens like gluten and dairy for a while, bitter melon, ozembic peptide GLP-1 (is berberine a natural alternative?).
get enough magnesium
Chromium
B vitamins
avoid a Bad diet Too much sugar or simple carbs
Pollution and toxins and pesticides
Stress supplements:
Theonine — 300mg x3
Relaura — cuts stress eating 250mg x3
Holy basil — gut issues 200-400mg x3
Melatonin— high dose 20-30mg until stress goes down
Black ginger better than coq10
- Top tips: focus on cortisol and control food intake and appetite. What nutrients do I need to get into and stay in balance to avoid stress and binge eating. . Alkaline diet. Enough magnesium. Less oxidation.
Keep moving. 45 min of aerobic exercise lengthens telomeres. Resistance exercise improves insulin resistance and retains muscles. Be smart about exposure to toxins.
How to get a custom solution?
I just can’t go to my doctor to get advice beyond the basic lifestyle solutions. What do you advise people do when the basics aren’t enough?
Things to be careful about
supplements (liver enzymes), silver bullets vs good basics, too much exercise, testosterone boosters, responsible manufacturing of supplements (NSF, truth in labeling and effectiveness of the chemical)
What ingredients to avoid in foods?
Partially hydrogenated oils
Added sugar — a little is okay but a lot is bad for health independent of body weight
Phytates (iron, zinc) and oxylates (calcium) rob body of nutrients? No. They bid to minerals in the food being eaten. But over time the body adjusts and avoids absorption issues. Higher Phytates in urine are indicative of better bone density. Reduce ACE for improvement in many health outcomes. Low oxylates. (Avoid spinach, beets as a main calcium source) Kale, broccoli, fortified milk are good
Gluten should be avoided? No. Gluten sensitivity is real. 6% of people is an estimate. Gluten free
Lectins cause leaky gut?. No. Lectins can be toxic but cooking destroys lectins. Very rare. Improperly prepared food. Compare to improperly prepared meat. Canned beans are safe. Boiling beans until soft makes them safe.
Impact of medications …..25% of drug are “microbiome disrupters”.
PPI / acid blocking
Ibuprofen
Antibiotics (short and long term)
Other? Blood pressure, statin, metformin,
Drug induced nutrient depletion. Can take a year to happen.

Jul 14, 2023 • 43min
#101 -- Biometric Scorecard: Personalized Health & Longevity w/Chris Wikman
Tracking your biological age factors is the best way to zero-in on what works to improve your athletic performance, and extend your own healthy lifespan
Chris Wikman
Chris Wikman is a long-time biometric tracker, and a pursuer of longevity and healthspan using hard data. His articles published on Vince Giuliano's website led me to ask Chris to join us on the WiseAthletes podcast to share his story, and to help others find a path to use data, instead of marketing messages, to identify where to put our attention and invest our money in our health.
The old adage: “What gets measured gets improved”. Every wise athlete is experimenting with techniques, equipment, diets, supplements and more. The only way to make progress is to keep track. This is Chris's approach, and it's one I want to adopt for my health which is the foundation of athletic performance.
Chris Wikman is a semi-retired “renaissance man.” He is a medical writer and consultant with interests in longevity, anti-aging, and anti-aging interventions, and founder of the firm Biometrics for Healthy Aging. Further, Chris employs several anti-aging interventions in his daily life. He believes in medical practices which are backed up by good science, and he is very open minded about those practices which have a long and seemingly successful tradition, but which may as yet be unexplained by Western science. This is also an area of his continuing interest. In other aspects of his life, Chris is a musician, multi-media artist, engineer, and world-wide high-adventure traveler. He strives to get daily sunshine and time outdoors in nature.
Episode 99: Vince Giuliano (93 years young): the Ultimate Longevity Warrior.
Want to support the show?
If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a few minutes and helps more people find the episodes. Thanks.
Links to checkout:
Vince Giuliano Anti-Aging website: anti-agingfirewalls.com/
Chris Wikman's blog posts:
managing-your-health-by-analyzing-your-personal-health-and-fitness-data
biometrics-and-aging
Discussion Outline (not in order)
Biological aging vs. chronological aging
Various ways to assess biological age
Chris's success in slowing his aging
HRV

Jul 8, 2023 • 58min
#100-Practical Tips for Phytonutrients (and fiber) w/Dr. Jed Fahey
I just had to get Dr. Jed Fahey to come back to give us some practical tips on getting the benefits of phytonutrients (and fiber) into our diet. Too many of us, myself included, do not get enough variety of plants or enough fiber to maintain a diverse, resilient gut microbiome. The negative result on our health can be enormous. We not only don’t feel well, we have achy joints and foggy brains that suffer from a ever worsening, chronic and systemic inflammation in our bodies.
Thankfully, Jed agreed to come back to talk about some diet guidelines (things to do and not do) that we can follow to get pointed in the right direction and to keep making progress over time for better and better results.
Phytonutrients are the good stuff in plants that isn’t counted as carb, fat or protein, or as fiber or vitamin or mineral.
Episode 94: Phytonutrients are the 1% that make all the difference w/Dr Jed Fahey.
Want to support the show?
If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a few minutes and helps more people find the episodes. Thanks.
Dr Jed Fahey Bio
Dr. Fahey is a nutritional biochemist with extensive background in plant and human nutrition and phytochemistry.
Links to checkout:
Wikipedia on phytochemicals
Dr Jed Fahey's website
Food Compass -- Tufts
Dr B -- Fiber Fueled
Gerard E. Mullin, M.D.-- Gut Balance Revolution
The Rainbow Diet - Deanna M. Minich PhD
What Color is Your Diet -- David Heber MD PhD
Discussion Outline (not in order)
What do you get in different colors of fruits and vegetables...why "eat the rainbow"?
Some generally understood “good” things to add or increase or emphasize, such as “eat the rainbow”
Some generally understood “bad” things to avoid and why, such as UPF and antibiotics
Talk a bit about how the preparation of foods impacts the benefits we can get from our foods
Touch on other possible ways to get phytonutrients: mixed greens powder, supplements, juicing vs. blending, prebiotics (food for biome), other?
[We didn't get to this topic due to time constraints] Talk a little bit about athletic performance improvements from phytonutrients, such as NO from nitrites in food. Stimulants, blood flow boosters, not to mention anti-inflammatory and antioxidant effects
Below are my rough notes from Dr Fahey's discussion about “sources and benefits of phytonutrients”
Today is for the person who wants to build a more resilient health status, to get the most benefit from the diet lever of health and longevity and of athletic performance. A healthy athlete is a strong athlete.
Some things that are not optimal and perhaps subtract from a healthy lifestyle
don’t eat much ultra processed foods (UPF) …and what is added that is bad, and what is lost?
don’t eat the same things all the time.…increases the chance of immune issues and decreasing benefit from “tolerance”?
avoid carpet bombing your body with antibiotics, if at all possible. It takes at least 1.5 months to recover from antibiotics, and perhaps much longer. Probiotics don’t help and might delay recover (a drop of dye in the ocean)
minimize alcohol in drink and mouthwash…why kill the bacteria?
UPF -- Defined by researchers as “snacks, drinks, ready meals and other products created mostly or entirely from substances extracted from foods or derived from food constituents with little if any intact food” and often highly convenient and palatable. Some “evidence on the association between UPF consumption and inflammation but there is certainly evidence that artificial sweeteners and additives can alter the makeup of microorganisms found in the gut, making it a more inflammatory environment.”
Some basic rules target sufficient volume & diversity of phytonutrients (and other plant matter):
Some good ideas that may have diminishing returns...try to do better over time, and listen to your body. Don't let "perfect" be the enemy of the "good".
eat the rainbow (including white, black, and brown)…herbs and spices and teas and coffees are plants too
eat in diversity (>30 types of plants each week)…maybe this translates into ~5 per color each week. Not servings because can include spices, drinks, etc.
eat 4-7 servings per day…doesn’t add up to many calories, so this is just to enjoy, feel satiated, get healthy,
eat with the seasons (drives diversity and avoiding “tolerance” and any chance of buildup of bad stuff in a particular source: selenium, arsenic, etc.).
eat fresh & local if you can, but frozen is just as good.
prepare plants for eating in a way to improve (not destroy) the benefits…(some are helped by cooking, some are better raw)
chew food completely…savor the food.
drink plenty of water while eating (or tea).
What do you get in each color? What are very good plants to eat to get each color
polyphenols and carotenoids dominate
include while, black and browns in the "rainbow"
The Rainbow Diet book
What Color is Your Diet book
Other possible ways to get phytonutrients
mixed greens powder
supplements
juicing vs. blending
prebiotics (food for "bugs")
probiotics?
What about athletic performance? What phytonutrients are known to help?
Athletic performance: caffeine from coffee and teas, nitrates from beets to NO, cacao in chocolate is high in the alkaloid theobromine (caffeine and theobromine are Methylxanthines), guarana fruit is a powerful natural stimulants ... contains caffeine, theophylline, and theobromine, yerba mate contains several nutrients, such as xanthines, caffeoyl derivatives, saponins, and polyphenols,
lower inflammation from a healthy gut and improved blood flow will improve recovery from exercise. SCFA, antioxidants,
Wrap up
fiber is the primary driver of gut health but fiber comes with phytonutrients if you eat plants vs fiber supplements or UPF with little fiber. The goal is a diverse microbiome that you get by eating a wide variety of plants.
fiber feeds the bugs. Phytonutrients also feed the bugs but they also provide may other benefits to the body.
organic produce provides more phytonutrients and avoids the pesticides that can injure the gut.
UPF injure the gut with chemicals and by taking up a share of the plate with foods missing food for the bugs. Eat real food
how to do this if you are not a fan of plants? You have to find your way in. Find a way to find pleasure in eating healthy foods. Healthy foods taste great, especially after you stop eating artificially hyper palatable UPS.
Don’t let your need for comfort foods block you from finding health and pleasure in healthy foods. Comfort food is not about hunger.
Chew food completely
Don’t eat while doing other stuff…focus on the food and the company you are with to enjoy the flavors and textures of the natural foods. This is how you learn to like eating plants.

Jul 4, 2023 • 57min
#99--Vince Giuliano (93 years young): the Ultimate Longevity Warrior
Vince Giuliano Bio
Vince Giuliano is one of the original contributors to the Computer Revolution starting in the 50's and the Internet Revolution starting in the late 80's. In his latest career starting 15 years ago, Vince has become a personally-interested connoisseur and interpreter of the emerging science of longevity in his incredibly successful effort to extend his own life and healthspan. Vince says his remarkable success comes from practicing what he preaches, some of the details of which he will share with us today.
Outline of Discussion
Vince’s background
What is aging? We know what it looks like but what is happening and why?
Phases of human life; aging in a human
Inflammation is the key problem to solve
Vince’s inflammation solution that has taken him to 93yo in good health
Other “prudent” anti-aging interventions used by Vince: supplements, exercise, autonomic nervous system work, diet, heat and cold use
Be sure to checkout Vince's website. He has published a lot of books and papers (~200) as well as over 500 substantive entries in his blog. There's a lot there, and all of it is very well thought-out and written.
Discount Code:
Here are two discounts from Vince (expire Aug 2024): a one-time 20% off discount for new customers & 20% discount on a 1-year subscription . Link to Vince’s website: Synergybioherbals.com. When placing an order, use discount code “NewUser20” (1-time purchase by new customers) or “WiseAtheletes12” (or, use this to use to save 20% on a 1-year subscription for up to 5 bottles; 1 year only). Each person can only use 1 of these codes.
Links to Vince's Writings & Proprietary Supplement
anti-agingfirewalls.com/
vincegiuliano.com
giulianoart.com
synergybioherbals.com/

Jul 2, 2023 • 46min
#98 --MyVeloFit: Professional Quality Bike Fit from Home w/Jesse Jarjour
Leveraging Computer Vision & AI via your Mobile Phone!
The technology behind MyVeloFit has been designed to identify the same body segments and joint angles that professional bike fitters use to evaluate your position on the bike. MyVeloFit uses those measurements to first assess your mobility off the bike, then analyse your position on the bike. Paired with the expert knowledge on bike fitting built into the system, the result is a custom bike fit specific to each rider.
jesse Jarjour is MyVeloFit's CEO and Co-Founder. Jesse's love for bike fit started when he bought his first road bike which turned out to be two sizes too big. He fell for cycling but was plagued by chronic injuries due to the poor positioning. Once he finally got a fit and set up the bike somewhat functionally, he was amazed by what changes could be made to improve his comfort and enjoyment of the sport. As Jesse's affinity for cycling grew, he decided on a career change from economics to bikes. Recalling how much bike fit improved his cycling experience, Jesse devoted himself to learning everything he could about achieving the optimum fit. Fast forward almost 15 years later and Jesse now holds Level 2 certification from the International Bike Fit Institute as well as fit certifications from Retul and Trek.
https://www.myvelofit.com/
https://new.dynamiccyclist.com/my-velo-fit

Jun 29, 2023 • 47min
#97--The Natural Pharmacist: a Passion for Life Extension
Bio: Ross Pelton, R.Ph., Ph.D., CCN
Ross Pelton received his BS degree in pharmacy from the University of Wisconsin, has a Ph.D. in psychology and is a Certified Clinical Nutritionist (CCN). In October 1999, Ross was named one to the Top 50 Most Influential Pharmacists in America by American Druggist magazine for his work in natural medicine. Ross is nearly 80 and looks much younger.
Ross is the Natural Pharmacist and his website, bio and blog are at naturalpharmacist.net. He is passionate about life extension and anti-aging science and technology He has written 12 books including “Rapamycin, mTOR, Autophagy & Treating mTOR Syndrome” and in 1999, he was named one of the Top 50 Most Influential Pharmacists in the U.S. by American Druggist magazine
Want to support the show?
If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a minute and helps more people find the episodes. Thanks a ton!
Additional Info
The 2nd edition of Ross's book on rapamycin has a lot of new information. mTOR and autophagy are such critical regulators of cellular metabolism and health that I proposed the mTOR/Autophagy Theory Of Aging in the 2nd edition. To order, call Life Extension at (866) 598-6747. Remember to ask for your FREE 6-month subscription to Life Extension magazine.
Here is the link to the article titled Lactobacillus fermentum ME-3: A New Era in Glutathione Therapy that appeared in June 2017 issue of Townsend Letter
https://www.townsendletter.com/June2017/glutathione0617.html
Here is the link to the article titled Postbiotic Metabolites: The New Frontier in Microbiome Science that was published in the June 2019 issue of the Townsend Letter which explains the topic of postbiotics and why Dr. Ohhira’s Probiotics is so unique and different than all the others.
https://essentialformulas.com/wp-content/uploads/2019/06/The-Real-Benefits-of-Probiotics-Ross-Pelton-Townsend-Letter-June-2019.pdf
Here is the link to the paper titled The Microbiome Theory of Aging, which was published in the peer-reviewed medical journal Integrative Medicine. Here is the open access link for The Microbiome Theory of Aging. This provides the science that explains why Dr. Ohhira’s Probiotics is the best probiotic in the world.
http://imjournal.com/oa/index.html?fid=Microbiome_Theory_of_Aging

Jun 25, 2023 • 42min
#96 -- What is Longevity Medicine?...w/ Daniel Tawfik, Co-Founder of Healthspan
Today we are talking with Daniel Tawfik about the emerging longevity medicine industry in which his company, Healthspan, is a leading provider. This conversation is aimed at the lay-person to allow us non-scientists to understand the process and safety of working with a provider of Longevity Medicine.
Why does "Longevity Medicine" exist...what void is being filled?How does the off-label use of pharmaceuticals provide solutions for extending the healthy period of life? How does Healthspan support people who want to explore this field?
Want to support the show?
If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a minute and helps more people find the episodes. Thanks a ton!
Links to checkout:
Healthspan on Twitter @healthspanmedHealthspan websiterapamycin.newsSend an email to Q [at] WiseAthletes.com if you have an idea for a podcast topic
Outline of Discussion with Daniel Tawfik of Healthspan
Daniel’s backstory. Why start Healthspan?Regular medical doctors scoff at the idea of taking these pharmaceuticals for longevity Create telemedicine practice to provide off-label use of proven pharmaceuticals known to have healthspan benefits along with high touch care to patients to make sure the drugs are being used safely. Blood tests regularly to monitor impact. The focus of Healthspan is reducing the chronic inflammation from cellular senescence by recovering immune system functionalityCell growth is good to provide repair and muscle growth. But we need pulses of autophagy to rebuild the immune system. Rapamycin taken once a week provides the pulse. It’s been very safe for the roughly 1,000 clients of Healthspan. Benefits of rapamycin: delay functional declines (prophylactically) and recover functional declines related to aging. Hypergrowth. A failure to get enough autophagy leads to accelerated aging which leads to improper repair and maintaining of body systems. Leads to compounding errors that show up as inflammation which then leads to addition damage. Exercise is good for this. Fasting is good for this. Rapamycin is good for this. Use all the levers. going to be adding CGM to the offerings soonFollow healthspan on Twitter @healthspanmedGethealthspan.com

Jun 22, 2023 • 54min
#95 -- The Next Rapamycin?: Ora Biomedical’s Million Molecule Moonshot w/CEO Mitchell Lee, PhD
Today we are talking with Mitchell Lee, PhD about the biology of aging and how pharmaceutical and natural product interventions can help older athletes prolong our healthy, active lives while fighting disease by addressing the root causes of aging. This conversation is aimed at the lay-person to allow us non-scientists to benefit from Dr Lee's deep knowledge of this topic.
What biological aging really is...what is actually happening in the bodyRecent progress made in aging science Longevity and healthspan interventions available today and where is the research going
Want to support the show?
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Dr Mitchell Lee Bio
Dr Lee received his PhD in Experimental Pathology from the University of Washington School of Medicine, where he trained with Matt Kaeberlein . He is the Co-founder and CEO of Ora Biomedical, a new pharmaceutical company seeking to realize the full potential of healthy aging therapeutics by developing "a new generation of broad use small molecule healthy aging interventions for humans, companion pets, and all other organisms for which prolonged healthy survival is desired."
Links to checkout:
Dr Lee on Twitter @michellblee33Ora Biomedical websiteNIA ITP programrapamycin.news
Lifespan extending chemicals confirmed by NIA ITP:
Rapamycin Acarbose (males>females)17a-estradiol (males only)Canagliflozin (SLGT2 inhibitor; males only)Smaller but significant benefits from three other agents: NDGA, Protandim, glycineMany more currently being tested (see website for details)
The National Institute on Aging Interventions Testing Program was designed to be the most exhaustive testing framework and system to evaluate whether longevity molecules extend longevity in mice and understand the underlying mechanisms leading to those benefits.
Outline of Discussion:
Intro 00:08Discussion begins 2:15Dr Lee’s background 3:00Aging is more than entropy 3:48Modeling aging 4:44What can we learn from studying worms? 5:18What is aging, really? 7:25Lifespan vs healthspan / chronological vs biological age 8:24Hallmarks of aging 12:45More on aging process 15:39Dr Lee’s advice 23:13National Institute of Aging / Dog Aging project / Interventions Testing Program 26:49Rapamycin deep dive 32:38How to accelerate the search for better interventions? 36:18What can older athletes do now to take advantage of longevity interventions 46:30Watch out for over exuberance 48:29How much of a benefit is possible? 49:47How to learn more about ora 51:47
Aging hallmarks
Genomic instability – DNA damage that mutates cells and can potentially cause cancer and other harmful cell behaviors.Epigenetic alterations – Changes to gene expression that makes cells old and more dysfunctional.Telomere attrition – The protective caps on our chromosomes erode, which leads to loss of tissue regeneration.Loss of proteostasis – Loss of efficient protein creation and the accumulation of cellular waste.Mitochondrial dysfunction – Free radicals and oxidative stress damage to the mitochondria leading to mitochondrial mutations and failure of energy production.Deregulated nutrient sensing – Failure of appropriate response to nutrients, cell growth, loss of energy production, and other cellular functions.Cellular senescence – Worn out, damaged cells accumulate, which leads to chronic inflammation and loss of tissue regeneration.Stem cell exhaustion – A loss in the ability of our stem cells to regenerate damaged tissues due to running out of healthy replacement cells.Altered intercellular communication – Altered cell-to-cell communication leading to chronic inflammation and dysfunctional cell behavior.Microbiome Disturbances -- shifts in microbial populations and loss of species diversity. Together with age-associated loss of structural integrity of the gut and other barriers (e.g. blood brain barrier), this shift in microbial populations can drive inflammationCompromised Autophagy - observed in numerous aging conditions including neurodegeneration and immunosenescence. Activation of autophagy can increase lifespan, and even improve immune response to vaccination by overcoming immunosenescencInflammation: "Inflammageing", an age-dependent chronic inflammation, is implicated in a wide range of age-related diseases. Aging correlates with high, levels of inflammatory mediators in the blood, such as IL-1, IL-6, C-reactive protein (CRP), IFNα, and others.

Jun 10, 2023 • 51min
#94--Phytonutrients: The 1% that makes ALL the Difference (w/Dr Fahey)
Today we are talking about phytonutrients, which is science speak for the good stuff in plants that isn’t counted as carb, fat or protein, or as fiber or vitamin or mineral. Phytonutrients are the 1% that make all the difference.
Want to support the show?
If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a few minutes and helps more people find the episodes. Thanks.
Dr Jed Fahey Bio
Dr. Fahey is a nutritional biochemist with extensive background in plant and human nutrition and phytochemistry.
Links to checkout:
Wikipedia on phytochemicalsDr Jed Fahey's website
Phytonutrients you've heard about (there's 1-5 million more):
curcumin in turmericquercitin in onionsresveratrol in grapessulforaphane in broccolifisetin in strawberriesEGCG in green teaApigenin in chamomileAstaxanthin in algae
Books Dr Fahey recommends:
MetabolicalAnimal Vegatable Junk Why We Sleep Keep Sharp LifespanChickenizing of America

May 21, 2023 • 1h 1min
#93 -- 55,500 Miles on Zwift w/Chris Schwenker, P.T.
Chris Schwenker, P.T. info.
Episode 44 w/Chris in 2021: https://www.wiseathletes.com/podcast/44-chris-schwenker-pt-virtual-cyclings-biggest-fan/
55,500 Miles Going Nowhere article: https://www.cyclingweekly.com/news/55500-miles-going-nowhere-confessions-of-an-unapologetic-zwift-indoor-specialist
Zommunique: https://thezommunique.com/
The Zommunique' has become a reputable source of health-related cycling information and virtual cycling news, with almost 500 published articles to dateThe DIRT Dad Fund, a 501c3 non-profit I created to support members of the virtual cycling community, has provided almost $20,000 in financial assistanceZwift awarded the fund a grant recognizing its impact on the community. You can check it out here, plus an overview of our good work. Our recent "Land Lucy a Bike DIRT Dad Fund Drive" met its goal in under 24 hours. You can learn more about how 4 yr old Lucy, the daughter of a DIRT member who suffers from a rare disease, will walk one day with the help of the adaptive cycle the community's generosity purchased for her here.Host the Virtual Velo Podcast highlighting members of the cycling esports community and discussing virtual cycling topics of interest. The DIRT Dad Fundo Across America-Last summer, I rode across the US and raised $12,000 for the DIRT Dad Fund. You can take a look at my daily blog here with perspective and some cool pictures.Freelance Cycling Writer: I've published over 20 articles on well-known sites, like CyclingWeekly, CyclingNews, road.cc, Bicycling, and Zwift Insider.