FoundMyFitness

Dr. Elissa Epel, a leading professor at UCSF, dives into the fascinating world of telomeres and their critical role in aging. She discusses how stress, nutrition, and lifestyle factors, like exercise and meditation, can influence telomere length and overall health. Epel highlights the damaging effects of sugar and stress on our biological age, while emphasizing the importance of maintaining a healthy lifestyle to promote longevity. Discover the intricate connections between our choices, cellular health, and the quest for a better quality of life as we age.

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. 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

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.