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A podcast about health, science, nutrition, aging, and fitness.
This is the Aliquot Preview - a sneak peek into FoundMyFitness’s members-only podcast: The Aliquot. Learn more about The Aliquot at foundmyfitness.com/aliquot. Every month we release one free preview episode here so you can sample one of the many FoundMyFitness Premium Membership benefits. So what is an aliquot? An aliquot is a sample taken from a larger whole, that captures the essence of the entirety. FoundMyFitness Aliquots are short, members-only podcasts focused on single topics, curate ...
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PREVIEW Aliquot #61: How dietary fiber influences metabolic health
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Dietary fiber is a broad term that refers to the non-digestible components of fruits and vegetables. Gut microbes break down certain types of fiber, releasing micronutrients trapped in the fiber matrix and producing beneficial metabolic byproducts, such as short-chain fatty acids. Fiber exerts a wide array of beneficial health effects, influencing …
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#076 Building Muscle with Resistance Exercise and Reassessing Protein Intake | Stuart Phillips, PhD
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Stuart Phillips, PhD, is a professor of kinesiology at McMaster University in Hamilton, Ontario, Canada, where he also serves as the director of the Physical Activity Centre of Excellence. His research centers on the roles exercise and nutrition play in influencing human skeletal muscle protein turnover and how these lifestyle factors influence bod…
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PREVIEW Aliquot #59: How alcohol affects sleep, behavior, and cancer risk
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Alcohol, one of the most used drugs worldwide, is a controversial subject. Whereas some research suggests drinking alcohol improves health, an abundance of evidence indicates that drinking alcohol also harms health. Particularly, higher alcohol intake is associated with an increased risk of many cancers. Some of the deleterious effects of drinking …
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#075 Intestinal Permeability: the Bacterial link to Aging, Brain Barrier Dysfunction & Metabolic Disorder
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The intestinal barrier serves as a gatekeeper to the human body. The loss of the health and integrity of this barrier influences multiple aspects of human health – including cardiometabolic function, neurological health, behavior, and more – in surprising and unexpected ways. One of these ways involves lipopolysaccharide, or LPS, a bacterial produc…
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#074 Dr. Dominic D'Agostino on Developing a Well-Designed Ketogenic Diet and Harnessing Its Benefits
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Dr. Dominic ("Dom") D'Agostino is an expert on a wide range of topics related to metabolic health, ketosis, and ketogenic diets. As one of the world's foremost experts on the ketogenic diet, Dom has personally practiced some variation of ketogenic diet for over a decade, bringing a substantial amount of practical experience along with his anecdotes…
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#073 Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram
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This episode features a discussion with MedCram co-founder Kyle Allred on the effects of sauna. I had the pleasure of being interviewed by Kyle on all things sauna science and we're posting that discussion for you here. As an exercise mimetic, sauna use has anti-inflammatory, mood-elevating, and detoxifying properties that research increasingly sho…
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#072 Morgan Levine, PhD, on PhenoAge and the Epigenetics of Age Acceleration — can we change the pace?
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Morgan Levine, Ph.D., developed the phenotypic aging clock called PhenoAge and is a Founding Principal Investigator at Altos Labs, a biotech company that seeks to understand the mechanisms that drive the aging process and age-related diseases with the hope of identifying possible interventions. Additionally, Dr. Levine is an assistant professor of …
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PREVIEW Aliquot #54: Dietary and environmental factors that may impact autoimmune diseases
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Autoimmune diseases such as type 1 diabetes, rheumatoid arthritis, and multiple sclerosis occur when the immune system mistakes the body's own proteins for those released by invading pathogens. The immune system has strategies for filtering these autoimmune cells out of circulation; however, this filter can malfunction due to age, genetic predispos…
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#071 Peter Diamandis, MD, and Tony Robbins on strategies that promote longevity now – and in the very near future
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Dr. Peter Diamandis is a serial entrepreneur and founder of XPRIZE, a non-profit organization that designs and conducts global competitions that incentivize the development of technological breakthroughs that propel humanity toward a better future. Tony Robbins is an entrepreneur, bestselling author, philanthropist, and business strategist. He prov…
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PREVIEW Aliquot #51: What's the best omega-3 dosage for maximum benefit?
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Early studies of omega-3 fatty acid intake demonstrated dramatic biological effects. Since then, the body of research enumerating the profound anti-inflammatory and multi-system, generalized health-promoting qualities of omega-3s continues to grow; however, some studies fail to show any effects from omega-3 supplementation. This source of consterna…
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#070 Dr. Eran Elinav on Microbiome Insights into Personalized Response to Diet, Obesity, and Leaky Gut
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Eran Elinav, MD, PhD, is a professor of immunology and principal investigator at the Weizmann Institute of Science in Tel Aviv, Israel, where he co-directs the Personalized Nutrition Project. Dr. Elinav is also a principal investigator at the German Cancer Research Center in Heidelberg, Germany. His research focuses on understanding the complex int…
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PREVIEW Aliquot #43: Protein consumption: Finding the Balance
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Protein is essential for maintaining muscle mass as we age. Modulating protein intake via dietary intake or fasting can have variable effects on aging and muscle growth. Whereas fasting turns off multiple pathways associated with aging, such as mTOR, IGF-1, growth hormone, and others, eating for optimal fitness activates these important processes. …
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PREVIEW Aliquot #41: Q&A and Interview Mashup - Blood Tests, Biomarkers, and Lab Work
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“If you can not measure it, you can not improve it.” - William Thompson Getting regular checkups and undergoing blood tests are fundamental to maintaining good health. FMF guests with expertise ranging from lipid metabolism to Alzheimer's disease risk to micronutrient status have shared their recommendations regarding blood tests that a person shou…
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#069 COVID Vaccine Myths, Questions, and Rumors with Rhonda Patrick and Roger Seheult
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In this nearly 2.5-hour episode, Dr. Rhonda Patrick and Dr. Roger Seheult and Kyle Allred of MedCram make a thoughtful, merit-based, and truly comprehensive discussion of COVID-19 vaccination. In addition to being a co-founder of MedCram Medical Lectures, Dr. Roger Seheult is, as you will find out in the conversation, a boots on the ground, critica…
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#068 Dr. Bill Harris on the Omega-3 Index: Increasing Omega-3 to Promote Longevity & Transform Health
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Dr. William ("Bill") Harris is one of the world's preeminent experts in the field of omega-3 fatty acid research. His work has focused on the roles that fatty acids in play in cardiovascular and neurocognitive health. The author of more than 300 scientific papers on fatty acids and health, Dr. Harris is a professor in the Department of Medicine in …
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#067 Dr. Ashley Mason on Drug-free Approaches for Treating Depression, Insomnia, and Overeating
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Dr. Ashley Mason is a clinical psychologist and director of the Sleep, Eating, and Affect Laboratory at the Osher Center for Integrative Medicine at UCSF. Her research centers on nonpharmacological approaches for treating depression, insomnia, and overeating. In this episode, we discuss: 00:00:00 - Introduction 00:08:10 - Whole-body hyperthermia (W…
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PREVIEW Aliquot #38: Zinc's role in brain and immune health
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Zinc is an essential nutrient that participates in many biological processes and plays critical roles in immune function, protein synthesis, wound healing, DNA synthesis, cell division, and brain health. Zinc deficiency puts a person at risk for a subtype of Alzheimer's disease and poor immune function. In this Aliquot, Drs. Dale Bredesen and Rhond…
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#066 Dr. Mark Mattson on the Benefits of Stress, Metabolic Switching, Fasting, and Hormesis
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Dr. Mark Mattson Dr. Mark Mattson is a professor of neuroscience at the Johns Hopkins University School of Medicine and the former chief of the Neuroscience Research Laboratory at the National Institute on Aging. He's one of the most cited neuroscientists in the world, with more than 180,000 citations noted in the scientific literature. Dr. Mattson…
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#065 Dr. Satchin Panda on Circadian Insights into Exercise Timing, Melatonin Biology, and Peak Cognition
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Dr. Satchin Panda Dr. Satchidananda (Satchin) Panda is a professor in the Regulatory Biology Laboratory at the Salk Institute for Biological Studies. Dr. Panda’s work focuses on chronobiology, the study of the day-night cycles that drive the multifaceted activities of the human body, using genetic, genomic, and biochemical approaches. He is an expe…
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PREVIEW Aliquot #34: How fasting influences immune function
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This month’s Aliquot Preview episode features Dr. Rhonda Patrick and Dr. Valter Longo describe the roles that diet and fasting play in maintaining or restoring proper immune function. Diet plays essential roles in immune function. Consequently, deficiencies or insufficiencies in vitamins or minerals can impair immune function. The gut microbiota al…
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PREVIEW Aliquot #30: Lifestyle modifications that enhance immune health
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Having a healthy, robust immune system is crucial for our survival. Critical players in the body's antiviral immune response are interferons. Certain lifestyle behaviors can boost interferon production and immune function, including sleep, vitamin D, and hot hydrotherapy. This Aliquot segment features Dr. Roger Seheult, a quadruple board-certified …
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#064 Dr. Michael Snyder on Continuous Glucose Monitoring and Deep Profiling for Personalized Medicine
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Michael Snyder Dr. Michael Snyder is the director for the Center for Genomics and Personalized Medicine at Stanford and a pioneer and advocate of "deep profiling." Deep profiling seeks to apply intelligent analysis to large data sets to yield specialized clinical insight, ranging from common consumer-grade wearables like Apple Watches to whole-body…
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PREVIEW Aliquot #26: How mRNA COVID-19 Vaccines Work
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Traditional vaccines take many years to develop. A recent innovation in vaccine technology involves exploitation of messenger RNA, or mRNA, to facilitate rapid scaling of vaccines and expedite their modification if the virus mutates significantly. The Pfizer and Moderna COVID-19 vaccines capitalize on this technology to induce antibody production a…
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PREVIEW Aliquot #25: Coffee, caffeine, and sleep
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Coffee consumption is associated with protection from several chronic diseases, including cancer, cardiovascular disease, and neurodegenerative disease. Whereas some of the beneficial effects of coffee may stem from its ability to induce autophagy, other evidence points to the benefits of caffeine, which, when consumed early in the morning – resets…
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#063 Dr. Roger Seheult from MedCram on COVID-19 Vaccines, Vitamin D, and Heat Hydrotherapy
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Dr. Roger Seheult Dr. Roger Seheult is the co-creator of MedCram Videos. In the early days of the COVID-19 pandemic, MedCram emerged as a beacon of insight, providing continuing coverage and perspectives in an environment almost defined by information scarcity. What particularly excited me about the unique opportunity of this interview is that apar…
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PREVIEW Aliquot #22: Q&A Mashup - Rhonda's personal supplement routine
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This month’s Aliquot Preview episode is a special mashup episode features a compilation of supplement-related topics taken from many of my Q&A episodes over the last couple of years. This episode covers many supplement-related topics including: 00:00:49 - Personal supplementation routine as of October 2017 00:08:04 - Personal supplementation routin…
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PREVIEW Aliquot #18: The dual nature of IGF-1: Striking a balance for optimal health
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Insulin-like growth factor-1, or IGF-1 for short, is a protein that plays critical roles in major growth pathways in the human body. It influences nearly every tissue in the body, especially developmental growth, skeletal muscle and neurons. Emerging evidence suggests that IGF-1 also regulates the aging process. Overactivity of IGF-1 has been impli…
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PREVIEW Aliquot #16: Time-restricted eating for better metabolic health - Part 1
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Time-restricted eating, which involves taking in food within a small window of time during the day and fasting for the remainder, can improve certain biomarkers of health – even without weight loss – to improve overall health. In Part I of this two-part segment, Drs. Satchin Panda and Ruth Patterson describe how eating following the body's circadia…
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PREVIEW Aliquot #8: Lifestyle interventions for depression and anxiety
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This month’s Aliquot Preview episode features Dr. Charles Raison, a professor of psychiatry. Various ancient practices, including meditation, hot yoga, and sauna, may aid in the treatment of depression. Whether the medical community will embrace these lifestyle interventions remains to be seen. In the meantime, most people with clinical depression …
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PREVIEW Aliquot #6: Genetic and lifestyle risk factors for Alzheimer's disease
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The single most important genetic risk factor for Alzheimer's disease is a variant of apolipoprotein E, or APOE for short, a lipoprotein produced in the liver and brain. Roughly a quarter of all people living in the US – about 75 million people – carry a genetic variant of APOE called APOE4. Having APOE4 is associated with higher circulating levels…
This month’s Aliquot Preview episode is a collection of clips that covers a range of topics related to fasting, including associated mechanisms of healthspan and longevity, health benefits, and when and how to break the fast. In this episode, you'll discover: 00:00:00 - Intermittent fasting caused an increase in bacterial richness in the gut microb…
This month’s Aliquot Preview episode is a collection of clips that covers some of the many health benefits associated with sauna use, including heat shock protein activation, cardiovascular health, muscle mass preservation, and more. In this episode, you'll discover: 00:00 - Implications of sauna bathing on risk of pneumonia and respiratory illness…
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PREVIEW Aliquot #1: Q&A Mashup - Pregnancy and Child Development
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This month’s Aliquot Preview episode is a collection of clips that covers a range of topics related to optimizing a child's development and growth, from pregnancy to toddlerhood. In this episode, you'll discover: 00:00:00 - Common deficiencies in infants and toddlers and how Rhonda optimizes her son’s diet. 00:01:45 - Low omega-3 fatty acid intake …
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#062 Dr. Steve Horvath on epigenetic aging to predict healthspan: the DNA PhenoAge and GrimAge clocks
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Steve Horvath Steve Horvath, PhD, is a professor of human genetics and biostatistics at UCLA's Fielding School of Public Health Dr. Steve Horvath has analyzed large data sets of DNA methylation profiles to derive an algorithm that accurately predicts a person's chronological age across multiple cells, tissues, and organs, and even mammalian species…
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#061 Q&A with Dr. Jed Fahey on Sulforaphane, Moringa and Chemoprotection
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Dr. Jed Fahey In this special two-hour Q&A episode with Dr. Jed Fahey, a world-leading expert on the science of chemoprotection and, in particular, sulforaphane, we discuss many of the listener-submitted questions from the hundreds of live event participants. In this episode, we discuss: 00:00:00 - Introduction 00:07:19 - The minimum daily dose of …
