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Dr. Layne Norton is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. We discuss why most people aren't training too hard, when to go to failure, whether seed oils are "the" central cause of chronic disease, why having a slow metabolism isn't a credible reason for being overweight (for most), and the sustaining power of good habits. We also get into controversies around the carnivore diet, diet sodas, artificial sweeteners, intermittent fasting, and much more.

Timestamps:

• (00:00) Introduction
• (04:48) Layne's coaching philosophy
• (14:39) Why to start tracking calories (for at least 3 days)
• (17:41) Why people lie to themselves about food intake
• (23:06) The profound benefits of small exercise doses
• (26:53) Why you should treat exercise like brushing your teeth
• (30:11) Benefits of resistance training for older individuals
• (33:51) Should you train to failure?
• (47:07) Why hard training & consistency trump exercise selection
• (56:46) Is lifting heavy necessary for building muscle?
• (57:54) Barbell vs. hack squats for preventing falls
• (1:00:10) Can lifting weights decrease low-back pain?
• (1:01:43) Injury prevention when resistance training
• (1:11:16) How exposure therapy can help you with injuries
• (1:15:04) Why pain doesn't always indicate tissue injury
• (1:18:17) Should you resistance train after a poor night of sleep?
• (1:21:57) Why menopause can cause weight gain
• (1:29:36) Why it's never too late to start lifting weights
• (1:32:05) Resistance training tips for older individuals with joint pain
• (1:36:18) Why total protein intake matters more than distribution
• (1:44:19) Layne's daily protein distribution
• (1:46:44) The shortcomings of nutrition studies
• (1:54:06) Is consuming more than 1.6 g/kg of protein beneficial?
• (1:55:33) Should you eat more protein in a calorie deficit?
• (1:56:43) Protein intake for endurance athletes
• (1:58:07) How much protein does Layne eat?
• (1:59:11) Are seed oils a predominant cause of chronic disease?
• (2:08:45) Does the carnivore diet increase heart disease risk?
• (2:14:16) Are heated seed oils more inflammatory?
• (2:20:33) Is there a "big food" industry conspiracy?
• (2:26:17) Are sugar-sweetened beverages uniquely deleterious?
• (2:30:17) Can diet soda help you lose weight?
• (2:34:20) Microbiome & cancer risks of diet soda
• (2:42:02) Is drinking 1 Diet Coke per day unhealthy?
• (2:44:24) Why Layne rarely takes a strong position on early science
• (2:49:04) Carnivore diet
• (3:01:52) Time-restricted eating
• (3:12:38) Layne's daily routine
• (3:16:55) Layne's diet and supplements
• (3:19:49) Creatine and hair loss
• (3:22:49) Rhodiola rosea & ashwagandha
• (3:25:54) Layne's tier 2 supplements

Show notes are available by clicking here

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Dr. Luc van Loon is a renowned figure in the realm of exercise science, particularly celebrated for his deep understanding of protein metabolism, resistance training, and the nuanced role of collagen supplements in sports nutrition. Our conversation is an in-depth discussion on optimal protein intake & distribution strategies for stimulating muscle protein synthesis with delightful detours into insightful discussion of un ique topics like the timing of cold-water immersion.

Timestamps:

• (00:00) Introduction
• (06:00) Why do we need protein?
• (07:04) How the protein RDA (0.8 g/kg) was established
• (11:34) Protein turnover in organs (brain, liver, etc.)
• (14:54) How much protein do you really need?
• (19:42) Recommended protein intake when dieting for weight loss
• (20:59) How the body adapts to higher protein
• (24:30) Anabolic resistance
• (27:29) Protein requirements for overweight & obese individuals
• (29:42) Gaining strength vs. muscle mass
• (34:04) Optimal protein distribution
• (37:49) 20g vs. 100g protein post-workout (Luc van Loon study)
• (40:45) Can evening protein consumption stimulate muscle protein synthesis overnight?
• (45:29) How does time-restricted feeding affect muscle protein synthesis?
• (51:51) Protein before vs. after exercising
• (53:41) How does spreading out protein intake affect hypertrophy?
• (56:39) Protein shakes vs. animal protein
• (59:42) Protein supplementation for weight loss & recomposition
• (1:00:58) Casein vs. whey protein for stimulating muscle protein synthesis
• (1:03:53) Factors that influence protein's anabolic potential
• (1:04:58) Raw eggs vs. cooked — what's better for hypertrophy?
• (1:08:51) Plant vs. animal protein
• (1:11:52) Plant-based protein powder
• (1:16:31) Whey protein isolate vs. concentrate
• (1:17:20) How resistance training changes the leucine threshold
• (1:20:31) Do high-protein diets cause atherosclerosis?
• (1:28:29) How muscle adapts to repeated bouts of resistance training
• (1:31:09) Optimal resistance training frequency
• (1:33:06) Advice for elderly who want to start resistance training
• (1:35:33) Hormonal changes & resistance training
• (1:40:53) Does cold water immersion blunt muscle protein synthesis?
• (1:50:03) Does collagen increase connective protein synthesis in muscle?
• (1:57:45) Signaling roles of collagen peptides
• (2:00:15) How hydrolyzed collagen powder affects pain perception
• (2:01:37) Benefits of smaller peptides in hydrolyzed collagen
• (2:03:41) Collagen's impact on skin health
• (2:07:30) Amino acids from hydrolyzed collagen powder
• (2:12:14) Luc's exercise routine & diet

Show notes are available by clicking here

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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.

Timestamps

• (00:00) Introduction
• (08:03) What does it mean to "have a drink"?
• (09:39) Drinking frequency definitions
• (12:39) How alcohol is metabolized
• (18:25) Can alcoholism be inherited?
• (19:41) How food affects alcohol metabolism
• (21:40) Does age affect alcohol metabolism?
• (22:29) How alcohol affects nutrient absorption
• (27:04) How alcohol affects gut health
• (28:57) Alcohol elevates circulating LPS levels
• (31:51) Gut health & alcohol use disorders
• (36:30) Sick quitter & healthy user biases
• (39:38) How alcohol impacts the brain
• (43:34) Alcohol's effects on anxiety
• (49:56) Alcohol facilitates thiamine deficiency
• (51:39) Alcohol promotes brain inflammation
• (52:56) Dementia & Alzheimer's disease risk
• (1:06:50) Is resveratrol in red wine beneficial?
• (1:11:28) How alcohol impacts sleep
• (1:19:47) Mitigating alcohol's impact on sleep
• (1:22:13) Hangover symptoms & causes
• (1:26:33) How congeners affect hangover severity
• (1:27:58) Treating hangovers with fruit
• (1:30:40) Zinc, vitamin B3, & hangovers
• (1:31:41) Managing hangovers with NSAIDs
• (1:32:22) "Hair of the dog" for hangovers
• (1:32:40) Liposomal glutathione, NAC, & hangovers
• (1:35:56) Does ZBiotics prevent hangovers?
• (1:38:18) Dihydromyricetin (DHM) for hangovers
• (1:39:15) Exercise & sauna for treating hangovers
• (1:40:21) Alcohol's effect on mortality risk
• (1:44:28) Alcohol consumption in Blue Zones
• (1:49:07) Does alcohol increase cancer risk?
• (2:00:43) Can quitting alcohol lower cancer risk?
• (2:09:46) Alcohol & cardiovascular disease (CVD)
• (2:23:24) Alcohol and type 2 diabetes risk
• (2:28:28) Alcohol's impact on your waistline
• (2:31:33) Why alcohol facilitates weight gain
• (2:34:06) How alcohol impacts reproductive health
• (2:44:31) Preconception alcohol risks
• (2:47:12) How alcohol affects testosterone in men
• (2:48:55) Pre-pregnancy alcohol consumption risks
• (2:53:17) Is red wine the healthiest option?
• (2:57:47) Alcohol & post-exercise recovery
• (3:01:34) Does alcohol "blunt your gains"?
• (3:04:11) The BEER-HIIT study
• (3:05:03) Can exercise lessen alcohol cravings?
• (3:12:57) Alcohol damage control tactics

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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.

Timestamps

• (00:00) Introduction
• (07:58) Dopamine's Neuromodulatory Role
• (09:50) Motivation vs. Reward
• (14:56) Dopamine as a "Wave Pool"
• (20:19) Minimizing Smartphone Dopamine Effects
• (23:53) Dangers of Effortless Dopamine Peaks
• (27:13) Signs of High Motivation
• (29:20) Dopamine Reward Prediction Error
• (38:21) Warm-Up Period for Focus and Motivation
• (42:37) Rewarding Effort
• (53:12) Fostering Tenacity in Kids
• (55:26) Visualizing Negative Outcomes
• (58:12) Overcoming Procrastination
• (1:04:12) Exercise's Impact on Dopamine
• (1:08:56) Cold Exposure vs. Drugs
• (1:10:50) Exercise Entrainment Effect
• (1:14:45) Dangers of Relying on Stimulants
• (1:22:13) Cold exposure
• (1:30:56) Limiting Workout Intensity
• (1:36:29) Anterior Midcingulate Cortex
• (1:38:52) Transcranial Magnetic Stimulation
• (1:44:49) NSDR
• (1:59:36) Healthy Social Media Use
• (2:17:33) Circadian Rhythms and Solar Light
• (2:27:31) Limiting Late-Night Light Effects
• (2:30:30) Spiking Morning Cortisol
• (2:33:54) Long Distance Viewing vs. Screens
• (2:40:27) Limiting Alcohol Intake
• (2:54:08) ADHD
• (3:03:30) Replacing ADHD Drugs with Behaviors
• (3:05:21) Andrew's Weekly Workout Routine
• (3:11:04) Andrew's Diet & Supplement Routine
• (3:15:21) Andrew's Experimentation with Peptides
• (3:20:31) Processing Negative Feedback

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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.

Timestamps

• (00:00) Introduction
• (06:21) Bed rest vs. aging
• (11:40) Does exercise protect against long COVID?
• (17:14) How 12 weeks of bed rest affects heart size
• (18:42) Why a brand-new rubber band mimics a lifetime of endurance training
• (22:14) The exercise dose that preserves youthful cardiovascular structure
• (24:22) The exercise regimen that reversed 20 years of heart aging
• (28:05) What it takes to reverse vascular age by 15 years
• (33:29) Benefits of starting an exercise regimen in your 70s
• (39:17) Risks of high-intensity exercise
• (42:42) Balancing high-intensity & moderate-intensity training
• (47:39) Training for health vs. training for performance
• (49:58) Make exercise a part of your personal hygiene
• (51:01) Why does VO2 max correlate with longevity?
• (58:29) The 2018 JAMA study on cardiorespiratory fitness & mortality
• (1:04:06) How does change in fitness over time affect mortality?
• (1:06:19) Why exercise non-responders should consider "increasing the dose"
• (1:10:08) The 2 limiting factors for improving VO2 max in competitive athletes
• (1:17:20) Heart adaptations in purely strength-trained vs. endurance athletes
• (1:23:09) Why pure strength-trainers should incorporate endurance training
• (1:26:53) How strength training affects blood pressure
• (1:31:27) How exercise influences cardiac output in mitochondrial myopathy patients
• (1:33:25) Does CrossFit count as endurance training?
• (1:35:50) What's the best exercise for improving blood pressure?
• (1:40:57) Lifestyle strategies for treating hypertension
• (1:43:26) Why recovery is key to reaping the benefits of a training stimulus
• (1:47:22) The best indicator of being overtrained
• (1:54:46) Why HRV is a poor indicator of recovery
• (2:00:02) Why do men tend to be faster runners than women?
• (2:03:34) Can women achieve similar aerobic exercise benefits doing 2x less than men?
• (2:05:06) Are there cardiovascular benefits of HRT in women?
• (2:08:45) Exercise volume vs. coronary plaque calcification
• (2:15:35) How exercise duration & intensity affect coronary calcium levels
• (2:18:48) Why high exercise duration & intensity increases risk of Afib
• (2:26:00) Why you shouldn't become an endurance athlete to "live longer"

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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.

Timestamps

• (00:00) Introduction
• (03:12) Why "below normal" cardio may be a great starting point
• (05:07) The simple math of 45 days of life extension (per 1 mL/kg/min VO2max)
• (06:12) Why poor cardiovascular fitness is nearly as bad as a chronic disease
• (06:52) Why zone 2 training may not improve VO2 max
• (08:08) Protocols for improving VO2 max quickly
• (09:10) How to estimate VO2 max in 12 minutes;
• (10:07) Reversing 20 years of heart aging
• (12:41) Blood pressure benefits of vigorous exercise
• (13:29) The BDNF brain benefits of high-intensity exercise
• (14:05) The signaling role of lactate production by muscle
• (16:13) How training effortfully improves focus & attention
• (17:23) Anti-cancer effects of vigorous exercise
• (18:11) Why shear stress kills circulating tumor cells
• (19:00) What if you exercise in short bursts all day long?
• (20:06) Why "exercise snacks" are a crucial pre- and post-mealtime activity
• (20:49) The best ways to improve mitochondrial biogenesis
• (21:47) The mortality benefits of breaking up sedentary time
• (26:17) Why the protein RDA is too low
• (29:07) Does omega-3 reduce muscle atrophy?
• (30:41) Why we should lift for aging and to prevent the 8% per decade decline of muscle
• (32:03) Is lifting heavy necessary for gaining muscle?
• (33:06) What the sauna has in common with exercise
• (34:45) Does the sauna enhance the benefits of exercise?
• (36:44) How heat shock proteins prevent plaque aggregation & slow muscle atrophy
• (38:23) Can sauna after resistance training boost hypertrophy?
• (39:06) Optimal sauna parameters
• (39:59) Comparing traditional saunas to infrared
• (40:59) Hot baths vs. saunas
• (42:19) Is EPA or DHA responsible for omega-3's effects on disuse atrophy?
• (43:53) Are endurance athletes at risk for cardiovascular injury?
• (44:57) What mechanisms are responsible for sauna's benefits?
• (47:08) Is a sauna temperature above 200 F too hot?
• (49:31) My recommended sauna temperature & duration

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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:

• (00:02:13) How exercise timing affects deep sleep
• (00:08:03) Do saunas and hot baths increase sleep-enhancing hormones?
• (00:12:33) Can learning and meditation boost deep sleep?
• (00:14:10) Do scented oils, like lavender, impact sleep?
• (00:14:47) The insulin-tryptophan-melatonin connection
• (00:19:20) Why carb-heavy meals make us sleepy

In the full episode available only for Premium Members, we also discuss:

• Can calming music, akin to lullabies, curb pre-sleep ruminations?
• The effect of air quality on sleep
• The effect of low-level noise on sleep fragmentation
• Whether or not time in nature transforms sleep quality
• Could melatonin supplementation increase REM sleep — at the cost of decrease deep sleep?
• How my sauna and hot tub routine preps me for sleep
• Is there evidence white noise helps sleep and can calming music curb pre-sleep ruminations?
• The differential impact of morning vs. evening light in slow wave sleep
• Can adjusting our body's thermal cues unlock deeper sleep? (increase deep sleep)
• Improving sleep with science-backed heat therapy protocols and how my sauna and hot tub routine preps me for sleep
• The four pillars of sleep
• How much sleep is enough? (from newborns to older adults)
• The surprising lifestyle factors that synergize to maintain glymphatic clearance in aging brains (sleep, exercise, and omega-3s)
• Are modern lifestyles and "social jetlag" turning us into shift workers?
• Building resilience against circadian disruptions
• Five immediate steps to enhance sleep quality tonight
• How long caffeine stays in the system
• The effect of alcohol and marijuana on sleep, particularly REM sleep

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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:

• (00:00) Introduction
• (04:27) Why the effects of magnesium are far-reaching
• (06:47) Why athletes need at least 10-20% more magnesium than the RDA
• (10:54) Why magnesium deficiency & insufficiency are common
• (12:19) How to determine if you're getting enough magnesium
• (15:14) Magnesium supplements
• (18:17) Is magnesium threonate better at crossing the blood-brain barrier?
• (25:08) Why magnesium threonate shouldn't count toward your RDA goal
• (26:04) What magnesium supplement do I take?
• (26:36) The effect of stress on magnesium balance
• (30:15) Why the energy demands of workouts affect magnesium balance
• (32:56) Does magnesium supplementation improve sleep?
• (34:04) Why trials in the field of nutrition are often misleading
• (37:26) Does higher magnesium intake improve cognition?
• (39:07) Does magnesium have a role in preventing Alzheimer's disease?
• (42:09) The effect of creatine on the brain (and its relationship to magnesium)
• (42:42) Why magnesium may prevent excitotoxicity in the brain
• (43:32) Magnesium's potential for managing migraines
• (46:41) The role of magnesium in aging
• (47:39) Why magnesium deficiency impairs DNA repair
• (49:13) Magnesium's role in cancer prevention
• (51:14) Why magnesium is intertwined in genomic stability
• (54:04) Why we shouldn't disregard observational data in nutrition
• (54:52) How magnesium intake affects mortality risk and cancer
• (57:49) Magnesium in osteoporosis prevention
• (59:21) Why magnesium intake in early life affects bone accretion
• (1:01:06) The effect of magnesium on vitamin D metabolism
• (1:06:36) Does magnesium treat high blood pressure?
• (1:10:12) Does magnesium help manage muscle cramps?
• (1:12:41) Is transdermal absorption of magnesium effective?

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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:

• (00:00) Introduction
• (04:48) The importance of vitamin D
• (09:08) How vitamin D deficiency affects all-cause mortality risk
• (12:34) Optimal vitamin D levels & supplementation
• (14:20) Why magnesium deficiency impairs DNA damage repair
• (18:00) Dangers of inadequate omega-3 intake
• (20:17) The correct omega-3 index level
• (24:42) How to correct vitamin D, omega-3, & magnesium inadequacies
• (26:27) Vigorous exercise is the best longevity drug
• (28:00) How increasing VO2 max affects life expectancy
• (32:46) Protocols for increasing VO2 max
• (35:37) How to measure VO2 max
• (36:44) What it takes to reverse 20 years of heart aging
• (39:41) Blood pressure benefits of vigorous exercise
• (40:58) The BDNF brain benefits of vigorous exercise
• (44:08) How vigorous intensity exercise improves focus & attention
• (45:21) Exercise protocols for maximizing BDNF
• (46:23) Anti-cancer effects of vigorous exercise
• (48:40) The benefits of exercise snacks ​

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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:

• (00:00) Introduction
• (07:36) Defining cardiovascular disease
• (09:43) Coronary plaque and fatality risk
• (13:34) How ApoB predicts heart disease
• (21:34) Factors elevating ApoB
• (27:23) Does high ApoB cause cardiovascular disease
• (37:01) ApoB thresholds for ASCVD prevention
• (40:27) Dietary factors raising ApoB
• (49:33) Genetics of ApoB and LDL
• (53:24) Does low LDL increase cancer?
• (56:19) Cholesterol-lowering drugs
• (59:59) Statins, uses, and side effects
• (1:03:12) Are statins toxic to mitochondria?
• (1:09:56) Ubiquinol for statin-induced muscle soreness
• (1:11:09) How to train in zone 2
• (1:17:09) Statins and neurodegenerative disease risk
• (1:21:54) Cholesterol synthesis in the brain (desmosterol role)
• (1:25:58) Statin alternatives
• (1:36:49) Berberine for CVD Risk Reduction?
• (1:39:36) Muscle as a glucose sink
• (1:51:38) Hemoglobin A1C Levels and Mortality Data
• (1:55:35) 80/20 Zone 2/VO2 Max Training Protocol
• (2:02:12) Insights from VO2 max testing data
• (2:12:17) How obesity increases cancer risk
• (2:15:03) Cancer screening
• (2:40:32) Menopause – hormonal shifts and health effects
• (2:45:13) Hormone replacement therapy (HRT)
• (2:58:57) Perimenopause diagnosis with hormone levels
• (3:02:04) HRT's impact on dementia, cancer, and heart disease risk
• (3:07:42) Vitamin D
• (3:16:24) Testosterone replacement for women's sexual function
• (3:18:47) HRT safety 10 years post-menopause
• (3:23:05) Testosterone & TRT
• (3:32:33) Blood pressure
• (3:45:30) Peter's longevity optimization routines

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