FoundMyFitness

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

Dale E. Bredesen Dale E. Bredesen, M.D., is a professor of neurology at the Easton Laboratories for Neurodegenerative Disease Research at the David Geffen School of Medicine at the University of California, Los Angeles (UCLA). Dr. Bredesen's laboratory focuses on identifying and understanding basic mechanisms underlying the neurodegenerative process and the translation of this knowledge into effective treatments for Alzheimer's disease and other neurodegenerative conditions. He has collaborated on the publication of more than 220 academic research papers. In this episode, we discuss: (00:00) Introduction (06:00) What is Alzheimer's disease? (09:29) Alzheimer's types - hot, dry, and toxic (18:56) APOE-4 gene triples risk of Alzheimer's disease (20:55) Cognoscopy for dementia detection (23:11) Lifestyle interventions (32:33) Keto flex 12/3 diet can treat dementia (50:58) Omega-3s resolve inflammation (57:39) Sauna use detoxifies the body  (01:06:05) Available consumer tests If you’re interested in learning more, you can read the full show notes. Join over 300,000 people and get the latest distilled information on alzheimer's disease 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

Dr. Valter Longo Dr. Longo is the current director of the longevity institute at the University of Southern California and also director of the Oncology and Longevity Program at the Institute of Molecular Oncology Foundation in Milan, Italy. Dr. Longo’s research focuses understanding the biological mechanisms that regulate the aging process, 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 episode, we discuss... (00:00) Introduction (09:30) Defining fasting (16:10) Insulin/growth hormone axis and aging (21:37) Growth hormone deficiency protects from some diseases (30:55) Fasting vs a ketogenic diet for cancer (40:13) The fasting-mimicking diet (FMD) (48:28) "Yo-yo" fasting once per month (52:21) Fasting does not reduce muscle mass  (57:03) Autophagy and apoptosis are our repair mechanisms (01:02:33) Refeeding is necessary to rebuild healthy cells (01:05:31) Top 5 biomarkers of healthy aging If you’re interested in learning more, you can read the full show notes here. 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

Charles Raison Charles Raison, M.D. is a professor at the School of Human Ecology at the University of Wisconsin-Madison and Founding Director of the Center for Compassion Studies in the College of Social and Behavioral Sciences at the University of Arizona. Dr. Raison’s research focuses on inflammation and the development of depression in response to illness and stress. He also examines the physical and behavioral effects of compassion training on the brain, inflammatory processes, and behavior as well as the effect of heat stress as a potentially therapeutic intervention major depressive disorder. In this episode, you'll discover: (00:00) Introduction (06:26) Role of inflammation in depression (10:08) Evolutionary mechanism (16:19) Genetics of depression (22:57) How obesity causes depression biochemically (33:32) Does exercise treat depression (36:08) Hyperthermia as treatment (46:08) Inflammation promotes depression (53:39) Did we evolve to need hormetic stress? (01:03:38) Heat-shock proteins (01:06:10) Repurposing ancient wisdom (01:17:31) Psychedelics and meditation (01:27:51) What is the role of conventional pharmacotherapy? (01:35:19) Lifestyle modifications for depression (01:42:21) Why light and circadian rhythm are important for mental health If you’re interested in learning more, you can read the full show notes here. 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

Eric M. Verdin Eric M. Verdin, M.D. is the fifth president and chief executive officer of the Buck Institute for Research on Aging and is a professor of Medicine at UCSF. Dr. Verdin's laboratory focuses on the role of epigenetic regulators in the aging process, the role of metabolism and diet in aging and on the chronic diseases of aging, including Alzheimer’s, proteins that play a central role in linking caloric restriction to increased healthspan, and more recently a topic near and dear to many of you, ketogenesis. He's held faculty positions at the University of Brussels, the NIH and the Picower Institute for Medical Research.  In this episode, you'll discover: (00:00) Introduction (07:32) Interventions to prolong lifespan (10:42) The role of insulin pathways in aging (16:25) HDAC inhibition by ketones (27:52) Protein activates mTOR & IGF-1 (30:28) PPAR-alpha activation facilitates benefits of a ketogenic diet (35:28) What biomarkers can predict aging? (39:38) Cellular NAD+ levels decrease with age  (52:47) Ketogenic diet safety  (56:07) Intermittent fasting as an alternative to a keto diet If you’re interested in learning more, you can read the full show notes here. Join over 300,000 people and get the latest distilled information on ketogenic diet & longevity 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

Dr. Satchin Panda Dr. Satchidananda (Satchin) Panda is a professor in the Regulatory Biology Laboratory at the Salk Institute for Biological Studies. We talk about dealing with shift work, black coffee when fasting, and some of the distinctions between Satchin's approach to time-restricted eating which is influenced by his deep background in circadian biology and more conventional protocols like 16:8 that many people are familiar with. In addition to these important and very practical how-to tidbits, we dive into lots of interesting new territory as well, including... (00:00) Introduction (05:36) What is time-restricted eating (09:41) Circadian rhythm and eating times (16:05) Dr. Panda's eating window (20:52) Crowdsourced research uses mobile app to collect data (24:34) TRE reduces inflammation  (36:16) How to minimize the hazards of shift work (48:03) Blood glucose control changes throughout the day (54:15) Intermittent fasting vs time-restricted eating (01:24:41) TRE improves exercise performance and muscle gain (01:32:33) What starts the daily eating clock? (01:37:32) Eating fewer meals is better (01:48:12) TRE improves sleep and cognition (01:52:41) Participate in Dr. Panda's research by visiting MyCircadianClock.org If you’re interested in learning more, you can read the full show notes here. Join over 300,000 people and get the latest distilled information on time restricted eating 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

Dr. Guido Kroemer Dr. Guido Kroemer is a professor at the University of Paris Descartes and an expert in immunology, cancer biology, aging, and autophagy. He is one of the most highly cited authors in the field of cell biology and was the most highly cited cell biologist for the period between 2007 and 2013. Especially notable among his contributions: he was the first to discover that the permeabilization of mitochondrial membranes is a concrete step towards apoptotic cell death. In this episode, you’ll discover:  (00:00) Introduction (09:09) The three main nutrient signals that activate autophagy (20:55) The role of fasting and nutrient deprivation in autophagy (28:52) Exercise induces autography  (33:07) Autophagy cleans out damaged organelles (35:14) Mitophagy keeps mitochondria healthy (39:38) Autophagy clears away neurodegenerative proteins in the brain (48:29) Autophagy in cancer is a double-edged sword (54:52) Fasting mimetics (e.g., resveratrol, spermidine, hydroxycitrate) induce autophagy If you’re interested in learning more, you can read the full show notes here. Join over 300,000 people and get the latest distilled information on fasting & caloric restriction 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

Dr. Jari Laukkanen, a cardiologist and scientist, explores the positive effects of sauna use on cardiovascular health, blood pressure, heart rate, and mood. Sauna use increases growth hormone, improves response to exercise, and activates heat shock proteins that help keep the brain healthy. The podcast also discusses the dose-dependent effects of sauna use on mortality rates and its potential role in preventing cardiovascular diseases and Alzheimer's. Finnish sauna culture and the benefits of adding cold-water immersion to the experience are also mentioned.

Dr. Judith Campisi, a leading authority on cellular senescence and a professor at the Buck Institute for Research on Aging, dives into the intricate dance between aging, cancer, and cellular health. She discusses how DNA damage and mitochondrial dysfunction contribute to senescence. The conversation highlights why healthspan is more crucial than lifespan and the rejuvenating effects of prolonged fasting and exercise. Listeners also learn about potential interventions for combating senescence and the importance of NAD+ boosters in promoting longevity.

Dr. Gordon Lithgow of the Buck Institute for Research on Aging tells us about worms! This unassuming scientific model has a lot of important advantages for science: they can be frozen and subsequently thawed and retain viability, they are extremely well understood down to the precise number of cells in their body and the wiring of their nervous system, known as the connectome. Additionally, they have a short lifespan and are cheap to work with. Why would that be advantageous, you may ask? This is where Dr. Lithgow's work on the Caenorhabditis Intervention Testing Program comes in. Short-lived organisms give Dr. Lithgow and his colleagues the opportunity to see how their biology responds to compounds in different contexts and to do so cheaply and rapidly. Think a vitamin, pharmaceutical or one of any number of other compounds may have a broad effect on longevity? Try it on Caenorhabditis first! Taking this approach allows the broad screening of compounds that might not otherwise get its chance in the limelight if science were limited to only working with rodents, for example. In this episode, you'll discover: (00:00) Introduction (03:30) What is C elegans and why do researchers use it? (06:43) Proteostasis and its involvement in aging (10:59) Shocking worms with heat extends their lifespan (16:40) Sauna use activates human heat-shock proteins, improving health (19:27) Excess dietary iron accelerates protein aggregation, promoting Alzheimer's and Parkinson's diseases (25:07) Vitamin D deficiency accelerates aging (35:19) Using worms to search for compounds that extend life in humans If you’re interested in learning more, you can read the full show notes here. 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