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My omega-3 guide on concerns like a-fib, dosage, supplement quality, oxidation, and more
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In this special solo episode of FoundMyFitness, we’re taking a deep dive into alcohol. We’ll explore the science, misconceptions, controversies, and health effects of this widely used drug. I believe that a nuanced, scientific discussion on alcohol is the best way to provide you with the information you need to make an informed decision about alcohol use.
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Dr. Andrew Huberman is a Stanford professor, neurobiologist, and host of the incredibly popular Huberman Lab Podcast. He’s also the guest on this episode of the FoundMyFitness podcast. Our conversation encompasses an in-depth discussion of the brain’s dopamine system and provides a toolkit for enhancing motivation and focus.
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Today's guest, Dr. Benjamin Levine, has shown that with the right exercise protocol, people who were sedentary most of their lives could reverse up to 20 years of heart aging. Dr. Levine is one of the world's leading experts in understanding how the heart adapts under a variety of conditions, whether that's exercise, elite athleticism, or hospital bedrest. Or even highly exotic conditions, like prolonged exposure to microgravity. He is the founding director of the Institute for Exercise and Environmental Medicine at UT Southwestern in Dallas.
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I recently had the privilege of presenting at the CrossFit Health Summit, where I explored a constellation of factors contributing to longevity. In this context, I placed a special emphasis on the pivotal role of vigorous exercise throughout life.
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If you’ve been following FoundMyFitness for a while, you may remember that we have our members-only podcast, The Aliquot. I want to share a preview of our newest Aliquot episode, "The Science of Optimizing Sleep," available to everyone, not just our Premium Members.
Adequate, quality sleep is essential for the body's recovery and repair, promoting optimal physical and mental health. Getting a good night's sleep can be challenging, especially in our modern world, but we can take steps to overcome those challenges. In this Aliquot, we present a mashup of our best resources on sleep, featuring insights from Dr. Matthew Walker, Dr. Satchin Panda, and me. In this preview, we discuss:In the full episode available only for Premium Members, we also discuss:
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In this solo episode, I'm taking an in-depth look at magnesium – a critical yet frequently underestimated mineral in our health. Magnesium stands tall among vital nutrients for its significant role in multiple aspects of human physiology. During this podcast, we'll delve into the widespread negative health effects caused by a lack of magnesium and discuss why increasing your magnesium intake might be key to achieving optimal health.
In this episode, I discuss:
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In today's episode, I'm bringing you along to the American Academy of Anti-Aging Medicine's Longevityfest Conference, where I had the honor of presenting a keynote last December. We'll explore some foundational yet effective tactics to enhance longevity and prevent diseases. Additionally, we'll delve into more intensive lifestyle modifications that, despite their demands, offer significant longevity benefits.In this episode, I discuss:
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Peter Attia, MD is a highly respected expert in preventive medicine, focused on the crucial subject of longevity and cardiovascular health. He's also the author of the NY Times best selling book Outlive - which I highly recommend if you have not read it already. Peter's philosophy transcends the conventional goal of merely extending lifespan; it's about enriching the quality of every year, ensuring that each stage of life is lived with optimal health and vitality.
In this episode, we discuss:
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Download the 9-Page "Cognitive Enhancement Blueprint" companion guide at bdnfprotocols.com.
This episode challenges common perceptions about exercise, delving deep into the benefits of vigorous exercise for not just physical health but also brain function, aging, and even cancer prevention. It tackles fundamental questions, like what genetic and metabolic adaptations occur with vigorous exercise and how it can contribute to combating heart's age-related changes. We also unpack how these rigorous exercises affect glucose transport, mitochondrial health, and brain health at an intricate level. Lastly, it introduces practical applications like the Norwegian 4x4 interval training protocol, the benefits of "exercise snacks," and how to incorporate vigorous-intensity exercise into everyday life.
In this episode, I discuss:
(00:00) Introduction
(04:34) What differentiates "vigorous" from "zone 2" training
(08:34) Ties between VO2 max & life expectancy
(11:55) Why zone 2 training doesn't guarantee VO2 max improvements
(14:17) How to balance zone 2 training & vigorous-intensity workouts
(16:17) Why the Norwegian 4x4 protocol may improve your VO2 max
(19:35) Evidence-based methods to estimate VO2 max outside a lab.
(22:33) What it takes to reverse 20 years of heart aging: a two-year protocol
(28:24) HIIT and type 2 diabetes – how vigorous exercise can reduce risk.
(29:38) The mitochondria argument: HIIT vs. Zone 2 – which intensity is better?
(32:09) Rethinking the 80-20 rule for everyday exercisers (less zone 2, more effort)
(35:18) The role of high-intensity workouts in enhancing mitophagy
(38:03) Why lactate accumulation from higher training intensity benefits the brain
(40:28) Why the "glucose sparing" effect of lactate benefits brain injury and aging
(43:26) The unique BDNF benefits of high-intensity exercise: the lactate advantage
(44:42) The angiogenic effects of VEGF on the blood-brain barrier (in response to lactate)
(46:58) The greater the exercise intensity, the greater the myokine release
(49:48) How physical activity affects death risk in breast & colorectal cancer survivors
(50:56) How vigorous aerobic exercise kills circulating tumor cells
(52:36) Why exercise reduces depression and neurotoxicity (kynurenine mechanism)
(54:13) The surprising power of "exercise snacks" against mortality
(1:01:36) Download "The Cognitive Enhancement Blueprint" at bdnfprotocols.com
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This episode features Rhonda Patrick, Ph.D., and was originally recorded for the Institute for Functional Medicine's podcast, 'Pathways to Wellbeing.' This episode outlines a series of fundamental tactics you can start applying immediately to enhance cellular health, protect the nervous system, elevate mood, reduce inflammation, promote muscle and bone function, and help prevent chronic disease.
In this episode, I discuss:
Watch this episode on YouTube
Show notes are available by clicking here
Get the latest distilled information straight to your inbox several times per month: https://www.foundmyfitness.com/newsletter
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Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot
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