FoundMyFitness

Dr. Valter Longo This episode of the FoundMyFitness podcast features Dr. Valter Longo, a professor of gerontology and biological sciences and director of the longevity institute at the University of Southern California. Dr. Longo has made huge contributions to the field of aging, including 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 podcast, Valter and I discuss... (00:00) Introduction (03:30) The fasting-mimicking diet makes fasting accessible to more people (08:10) Prolonged fasting stimulates stem cell regeneration (12:57) Does inflammation cause aging or is it the other way around? (17:59) Using the fasting-mimicking diet in a hospital setting (22:18) Fasting prior to chemotherapy preps cancer cells for death and protects healthy cells from damage (36:05) Using fasting and time-restricted feeding to control weight gain (42:08) How long do you need to fast to induce autophagy? (45:32) A fasting-mimicking diet reversed a multiple sclerosis-like autoimmune condition in mice (52:09) What are the cellular mechanisms that underlie the regenerative benefits of fasting? (58:27) Are fasting-mimicking drugs, such as spermidine and resveratrol, safe and effective? What about metformin? (01:07:03) Blocking the growth hormone/IGF-1 axis protects from cancer and diabetes in people with Laron's syndrome (01:14:23) Exercise is essential for healthy metabolism and longevity If you're interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/valter-longo 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

Dr. Ruth Patterson, a professor at UC San Diego and an expert in cancer prevention, explores the powerful impact of time-restricted eating on breast cancer risk. She reveals that women who fast for 13 hours daily can cut recurrence by 40%. The conversation highlights how lifestyle modifications, such as proper meal timing, inflammation reduction, and metabolic health, play crucial roles in cancer prevention. Ruth emphasizes that even modest lifestyle changes can significantly lower breast cancer risks, challenging the notion that genetics are the only contributing factor.

Dr. Satchidananda (Satchin) Panda is a professor in the Regulatory Biology Laboratory at the Salk Institute for Biological Studies. In this video we discuss... (00:00) Introduction (06:42) Why humans developed an internal clock (i.e., the circadian rhythm) (15:28) Light is necessary to regulate our circadian clock (25:02) Morning bright light exposure lowers cortisol levels and lifts mood, but the indoors are dim (30:25) Using light exposure to reset jet-lag and help shift workers stay healthy (36:17) Eating is an important regulator of the body's peripheral circadian clocks (40:44) Time-restricted feeding protects from the harmful effects of a Western diet (48:30) Time-restricted feeding increases muscle mass while reducing fat mass (51:03) Mice who fasted 15-16 hours-per-day gained muscle endurance due to changes in mitochondria (54:43) What's the difference between intermittent fasting and time-restricted feeding? (01:00:02) Melatonin makes us less insulin-sensitive in the evening (01:05:56) Dr. Panda's time-restricted eating mobile app helps research participants track their food (01:20:39) Time-restricted feeding improves heart health (01:27:31) The gut microbiota also follow a circadian rhythm (01:34:12) How to participate in Dr. Panda's research 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

Ray Cronise Ray Cronise is a former NASA material scientist and cofounder of zero gravity, a company that offers weightless parabolic flights to consumers and researchers. The interesting thing about this interview, isn't strictly raised professional background, however, but instead his propensity towards aggressive self-experimentation. In this episode, Ray and I discuss... (00:00) Introduction (03:40) Ray's 23-day (and counting) water fast (05:13) Using fasting and cold stress to lose weight (10:44) Meeting nutritional needs over the long-term (17:22) We are simultaneously overnourished and malnourished (23:31) Inflammation may be the best predictor of aging (29:03) What is metabolism and how do we measure it? (40:22) Meal timing to optimize health (01:12:04) Cold stress promotes wellness (01:27:19) Similarities between cold stress and exercise (01:42:27) Exercise and cold stress delay neurodegeneration (01:45:13) Cold stress increases fat oxidation (01:51:52) Anecdotes and fun facts about melatonin 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

Dr. Dominic D'Agostino This podcast is with Dr. Dominic D'Agostino, an assistant professor at the University of South Florida in Tampa and all-around expert on ketosis. In this podcast we discuss: (00:00) Introduction (03:46) Ketosis has abundant therapeutic potential (10:20) What to eat to maintain nutritional ketosis (19:58) Does a high-fat diet harm the gut? (29:14) Adaptations to a ketogenic diet expand mitochondrial capacity (38:45) How the brain uses ketones (46:36) Ketones improve Alzheimer's symptoms (unless you have an APOE4 allele) (57:17) Are ketone supplements a "magic pill?" (01:07:32) Why cancer cells may need sugar (01:23:51) Metformin is more than a diabetes drug (01:30:33) The body creates sugars while in ketosis (01:36:21) Restricting glutamine to slow cancer growth (01:43:24) Ketone supplements taste awful, but likely improve 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 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. Peter Attia Peter is the founder of Attia Medical, a medical practice with offices in San Diego and New York City, focusing on the applied science of longevity and optimal performance. In addition to being a medical doctor, Dr. Attia has done research on the role of regulatory T cells in cancer regression and other immune-based therapies for cancer. Regulatory T cells have also been, in the past, referred to as suppressor T cells because of their role in actually attenuating or reducing the inflammatory response. Dr. Attia and I share interests in all things related to longevity and healthspan, which includes the role of diet, nutrition, sleep, exercise, and stress. Dr. Attia is a medical doctor and specializes in implementing these strategies in clinical practice. You can learn more about that at his website www.attiamedical.com. In this episode, we discuss... (00:00) Introduction (05:39) The difficulty of identifying longevity compounds (08:41) The mTOR and IGF-1 growth/longevity pathways (19:11) Preventing cell and tissue damage to live longer (22:28) Dr. Attia's ideal diet for prolonging lifespan (25:45) Measuring gut microbes is challenging (35:34) Alzheimer's disease risk is more lifestyle than genetics (42:05) Environmental triggers of Alzheimer's disease (55:49) What prolonged fasting teaches us about metabolism (53:36) Healing brain injury and concussion with metabolism 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

Dr. Rhonda Patrick, an expert on cold exposure, dives into how cryotherapy acts as a beneficial stressor for the body. She discusses the impact of cold shock on the brain, revealing its role in enhancing mood and reducing inflammation. Additionally, listeners learn how cryotherapy can boost weight loss and athletic performance by increasing mitochondrial production. The podcast also contrasts whole-body cryotherapy with cold water immersion, providing insights into the best practices for recovery and resilience.

Rich Roll, a renowned author and podcaster known for his incredible endurance achievements, shares his inspiring transformation from addiction to super athlete. He discusses the significant impact of a plant-based diet on health and the environment, while highlighting his personal journey of adopting veganism after a health scare. Rich dives into the nutritional aspects of a vegan lifestyle, especially the importance of omega-3s and addressing deficiencies. He emphasizes the connection between personal health and responsible dietary choices, promoting a compassionate approach to eating.

In this episode, Dr. Rhonda Patrick chats with Dr. Darya and Kevin Rose. Dr. Darya Rose, PhD is a neuroscientist, author of "Foodist: Using Real Food and Real Science to Lose Weight Without Dieting," and creator of Summer Tomato, which was featured in TIME magazine's list of the web's 50 best websites in 2011. Kevin you may know from TV, the investing world, or any of a wide variety of things he's well known for (founding digg.com, just for starters). More recently, Kevin hosts a podcast where he's had guests ranging from titans of industry like Elon Musk to notables like his buddy Tim Ferriss, multi-time New York Times best selling author, investor, self-experimenter and fellow podcaster. In this episode, we discuss... (00:00) Introduction (03:23) Darya Rose talks about her 10-day silent retreat (11:32) Mindfulness can be achieved during daily activities (16:10) Kevin's self-experimentation with a ketogenic diet (23:59) Rhonda's interviews with Dr. Valter Longo and Ray Cronise on fasting (29:13) Tumeric increases the body's detoxification enzymes (33:17) Darya's career from PhD student to health advocate (39:32) The benefits of eating seasonally (45:12) Technology that promotes mindfulness and productivity 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

Dr. Pierre Capel Dr. Pierre Capel is a professor emeritus in experimental immunology at the Utrecht University in the Netherlands where he researched a wide range of topics from genetic modification to cancer immunotherapy. Pierre also works with Wim Hof, otherwise known as the iceman (guest on the last podcast) who is especially well-known for some of his amazing physical feats, like staying in a tub with direct contact to ice for over an hour and fifty three minutes. Pierre explains some of the science behind how Wim is able to withstand cold temperatures for prolonged periods of time. The explanation comes down to what the 2014 PNAS study on Wim's technique showed: that reductions in carbon dioxide temporarily increased blood pH. The missing piece to the puzzle that Pierre brings in is the simple fact that pain receptors that are critical to feeling cold temperatures actually rely on what are known as "acid sensing ion channels", which have been shown in other studies to become inactive within the pH ranges Wim and his trainees are able to increase their blood to. In this episode, we discuss... (00:00) Introduction (05:45) Harmful chronic stress vs beneficial eustress (09:18) Exercise improves a person's ability to deal with chronic stress (12:55) Meditation causes a measurable change in DNA expression (15:51) Loneliness caused 60% increase in tumor incidence in rats (19:02) Loneliness causes an increase in transcription factor NF-kB (23:32) How mood affects the immune system through cortisol and circadian rhythm (26:50) Immune responses activated in the gut can cause depression (30:25) How meditation affects the brain and relieves chronic stress (40:02) Dr. Capel talks about his meditation practice and why he does it (44:42) How Wim Hof endures freezing temperatures for hours (58:16) Mice exposed to severe cold stress experienced beneficial brain reconfiguration (01:08:05) The close relationship between love and smell 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