Dr. Brad Schoenfeld is a professor at Lehman College in the Bronx, in New York City. His research primarily focuses on muscle adaptations to strength training, muscle hypertrophy. Publishing over 300 studies in the field of exercise and sports nutrition as a scientist, Brad began his career as a competitive bodybuilder and personal trainer.

In this episode, we discuss:

• (00:00) Introduction to Dr. Brad Schoenfeld
• (05:26) Why should we lift weights?
• (06:56) Why building bone matters
• (11:33) How to lift in old age
• (13:45) Why to lift while young (especially women)
• (16:21) Should children lift weights?
• (17:05) Does lifting stunt growth?
• (19:48) How to change body composition
• (27:22) Protein requirements
• (29:19) How to calculate protein needs
• (36:54) Protein per meal - what's the right amount?
• (38:18) Does time-restricted eating undermine hypertrophy?
• (43:19) Anabolic window: myths vs. reality
• (46:15) Total daily protein intake
• (54:49) Why aging affects muscle power (loss of type II fibers)
• (57:52) Power training vs. strength
• (59:20) Benefits of explosive power training (fall prevention)
• (1:03:18) How to power train with plyometrics
• (1:03:58) Training to failure (is it important?)
• (1:09:59) Rest in between sets (is it needed?)
• (1:11:12) Number of sets per week
• (1:22:31) Tips for recovery
• (1:33:41) Should you get sore from exercise?
• (1:36:47) What can you do for soreness? (without blunting hypertrophy)
• (1:40:16) Does aerobic exercise undermine resistance training?
• (1:44:46) Resistance training for endurance athletes
• (1:46:33) Can stretching increase muscle growth?
• (1:51:06) Is yoga a type of resistance training?
• (1:53:37) Blood-flow restriction training
• (1:58:37) What is Brad's routine?

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George Church, Ph.D. is a professor of genetics at Harvard Medical School and of health sciences and technology at both Harvard and the Massachusetts Institute of Technology. Dr. Church played an instrumental role in the Human Genome Project and is widely recognized as one of the premier scientists in the fields of gene editing technology and synthetic biology.

In this episode, we discuss:

• (00:00) Introduction to Dr. George Church
• (07:13) History of the Human Genome Project
• (15:20) Manufacturing cell phones (with biology)
• (17:34) Genome Project-Write
• (20:03) Writing a human Y chromosome (from scratch)
• (20:48) What if you could eliminate viral disease?
• (22:51) De-extinction and reinstating lost traits and genes
• (27:06) The Vertebrate Genomes Project
• (29:47) AlphaFold and other AI tools
• (41:27) CRISPR vs. Base Editing (emerging tools of genetic engineering)
• (49:40) Why multiplex editing will change the world
• (52:18) Molecular flight recorder
• (53:31) Preventing viral spillover and enhancing livestock
• (57:40) PCSK9 gene therapy for cholesterol
• (1:00:30) Is aging an evolved program?
• (1:05:21) Treating aging with a combination gene treatment
• (1:09:04) Does animal research help us understand human aging?
• (1:11:40) Human organoids as a model and therapeutic
• (1:13:34) Could engineered transplant organs become better than the originals?
• (1:16:17) Embryo editing controversy
• (1:28:41) Gene editing for space travel
• (1:30:40) Can synthetic biology alleviate poverty?
• (1:34:07) Is in vitro fertilization and embryo selection practically similar to editing?
• (1:39:12) The occasional cost of brilliance
• (1:45:45) Eradicating disease with Gene Drive
• (1:48:55) Technologies to solve Lyme disease
• (1:51:57) Dr. Church's experience with narcolepsy as a bridge to creative insights
• (2:00:42) Why George encoded his book in DNA

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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 body composition, especially as we age.

In this episode, we discuss:

• (00:00) Introduction to Dr. Stuart Phillips
• (07:16) Why muscle is important for longevity
• (14:34) Is the importance of muscle mass (per se) overstated?
• (16:48) Is the RDA on protein too low?
• (19:03) Minimum vs. optimal protein intake (for athletes)
• (19:29) Why older adults need more protein
• (24:52) Caloric restriction vs. higher protein for aging
• (28:04) What is a catabolic crisis?
• (29:40) Effects of space flight on muscle
• (36:16) Practical tips for protein intake
• (39:34) Protein timing and the anabolic window
• (41:27) Most important factors for hypertrophy
• (43:57) Should we supplement leucine?
• (45:46) Does plant protein support hypertrophy?
• (56:30) Causes of anabolic resistance
• (58:22) What types of exercise and how much?
• (01:06:56) Protein and rest as tools for recovery
• (01:08:14) Mechanisms of muscle protein synthesis and breakdown
• (01:08:31) Does rapamycin inhibit hypertrophy?
• (01:13:07) What is Dr. Phillips doing to age well?
• (01:15:25) Hormonal responses to exercise
• (01:17:09) Sex differences in hypertrophy
• (01:19:38) Effect of menopause on muscle
• (01:20:03) Do testosterone boosters work?
• (01:21:56) Does growth hormone improve muscle?
• (01:26:30) Androgen replacement therapy (benefits vs. drawbacks)
• (01:31:17) Mental health benefits of exercise
• (01:31:54) Anti-catabolic effects of heat
• (01:38:19) Molecular causes of sarcopenia
• (01:42:35) Anti-catabolic effects of omega-3
• (01:48:57) Brain and muscle effects of creatine

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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 product that arises in the intestine, and its interaction with far distal tissues and organs via the induction of immune mediators. Dr. Rhonda Patrick was the keynote speaker for the Metabolic Health Summit, held May 5 – 8, 2022, in Santa Barbara, California. Her presentation described the role that intestinal permeability and bacterial products play in aging, inflammation, and chronic disease.

In this episode, we discuss:

• (00:00) Introduction
• (08:12) Atherosclerosis
• (13:49) Brain
• (16:07) Circulating LPS and behavior
• (19:05) Toll-like receptors and inflammation
• (24:00) Factors that affect intestinal permeability
• (30:10) Alcohol
• (32:07) Gluten
• (35:21) Butyrate and dietary fiber
• (37:48) Dietary fat
• (42:21) Biomarkers of intestinal permeability
• (43:11) Omega-3 fatty acids
• (50:02) Q&A

Show notes and video

LEARN MORE: Coinciding with this release, you can now find a variety of deep resources on the FoundMyFitness website for all of the topics covered in this episode. Learn about the blood-brain barrier Learn about intestinal permeability Learn about toll-like receptors Learn about cerebral small vessel disease

SUPPORT THE CHANNEL: Many of these magnificent resources exist directly as a result of our premium members. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of the FoundMyFitness platform.

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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 from human and animal research.

In this episode, we discuss:

• (00:00) Introduction to Dr. Dominic D'Agostino
• (04:59) What is "keto" (and what it is not)
• (08:42) Types of ketogenic diets
• (15:27) Lifestyle Ketogenic Diet
• (26:36) Biomarkers and hyperlipidemia
• (29:41) Micronutrients and Supplementation
• (33:40) Exogenous Ketones
• (55:48) Optimal blood concentration of ketones (Dom's pick)
• (01:13:31) Exercise performance and anti-catabolic effects
• (01:34:37) Brain and Memory
• (01:42:39) Intermittent Fasting
• (01:51:43) Neurodegenerative Diseases
• (01:58:05) Migraines
• (02:04:17) Autoimmune diseases
• (02:06:15) Cancer
• (02:22:03) Carnivore diet
• (02:28:22) Dom's lifestyle habits
• (02:31:46) Measuring ketones

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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 shows may deliver cardiovascular and brain benefits.

The science of sauna use has been a research interest of mine for many years and this discussion is by far one of the most well-rounded discussions I've had on the subject. Thanks to Kyle and MedCram for having me for his interview.

In this episode, we'll discuss:

• (00:00) Introduction
• (02:46) Summary of sauna benefits
• (10:47) Heat as an aerobic exercise mimetic
• (14:45) Effects of heat acclimation on endurance
• (17:37) Why heat shock proteins may protect against dementia
• (23:20) The stress-relieving effects of sauna use (personal anecdote)
• (27:43) Investigating sauna for depression
• (30:32) Brain-derived neurotrophic factor (BDNF) and endorphins response
• (34:51) Cellular repair mechanisms elicited by sauna use
• (40:05) Prevention of muscle atrophy
• (42:45) Detoxification of heavy metals
• (44:50) Heart rate variability, a measure of stress resilience
• (46:40) The synergy of sauna use and exercise
• (52:13) Cross-cultural and historical prevalence of heat therapy
• (56:12) Infrared sauna vs. traditional saunas
• (58:31) Rhonda's personal sauna protocol: duration, temperature, humidity, and frequency
• (01:03:22) How jacuzzi, hot baths, and hot showers compare to sauna use
• (01:06:19) Hydration, cold therapy, and sauna safety
• (01:11:18) Who should not use saunas?
• (01:15:21) Does sauna use increase blood sugar levels?
• (01:17:16) Limitations of current sauna research and hopes for future research

MedCram is a YouTube channel created by Kyle Allred, PA-C and Roger Sehuelt, MD, master educators of health and medical science. Their videos cover important topics such as immunity, metabolism, and vitamin D in an authoritative, but approachable way. Visit the MedCram YouTube channel for more efficient, engaging, fun, and lasting way to learn and review medical topics.

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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 pathology at the Yale University School of Medicine, where her research focuses on the science of biological aging.

Dr. Levine completed a postdoctoral fellowship with previous guest Dr. Steve Horvath, a pioneer in the field of epigenetic clocks.

In this episode, Dr. Levine and I discuss:

• (00:00) Introduction to Dr. Morgan Levine
• (01:19) What is aging and why does it matter to scientists?
• (04:45) Hallmarks of aging
• (08:59) The advantage of epigenetic clocks in research
• (19:05) Epigenetic age acceleration
• (36:40) Are epigenetic changes in aging a cause or consequence?
• (42:15) Reversing epigenetic age with interrupted reprogramming techniques
• (49:27) Therapeutic plasma exchange in aging and pro-aging factors in blood
• (56:01) Lifestyle factors that accelerate epigenetic age
• (01:03:23) Reliability of consumer epigenetic aging tests
• (01:06:12) Construct validity of epigenetic clocks
• (01:12:06) Thoughts on most exciting research in aging field
• (01:13:44) Dr. Levine's lifestyle habits

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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 provides business and life coaching to millions of people worldwide through his audio programs, educational videos, and live seminars. Diamandis and Robbins are a dynamic duo, having paired up with co-author Dr. Robert Hariri to write Life Force, a best-selling book that describes breakthroughs in precision medicine and health technologies that can help people live longer, healthier, more fulfilling lives – in the very near future. In this episode, Tony Robbins, Peter Diamandis and I discuss…

• (00:00) Introduction
• (07:09) How Tony Robbins and Peter Diamandis met
• (18:08) Tony and Peter discuss their lifestyle habits
• (29:32) GRAIL cancer screening blood test
• (30:16) Cleerly AI-driven coronary CT scan
• (36:13) The role of DNA damage in aging
• (37:25) Epigenetics, NAD+, and sirtuins
• (44:33) Interrupted cellular reprogramming
• (52:15) Longevity escape velocity
• (57:50) What do we do after longevity is "solved?"
• (01:04:19) Space travel, gene therapy, and organogenesis
• (01:21:48) Promises and challenges of future technologies
• (01:26:10) How mRNA vaccine technology may impact aging

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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 interactions between humans and the bacteria that reside in their gut and how these interactions shape human health and disease.

In this episode, Dr. Elinav and I discuss...

• (00:00) Introduction to Dr. Eran Elinav
• (06:38) Circadian rhythm of the microbiome
• (17:17) Lessons from Hunter-gatherers
• (24:44) Nurturing the microbiome in children
• (35:16) Triglycerides and cholesterol
• (38:58) Saturated fat
• (40:25) Effect of artificial sweeteners on the microbiome
• (56:10) What causes recurrent obesity
• (58:17) Impact of caloric restriction
• (59:26) Intestinal permeability (gut leakiness)
• (01:19:54) Bacteriophage therapy and precision probiotics
• (01:34:44) Bacterial role in TMAO risk
• (01:40:33) Weight gain from smoking cessation
• (01:41:53) Tips for diet personalization

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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, critical care pulmonologist.

For Dr. Seheult, COVID-19 is not just theory. He sees real sick people and for that reason brings a very special context to this conversation. Furthermore, Dr. Seheult is also an academic and educator. He is an Associate Clinical Professor at the University of California, Riverside School of Medicine and an Assistant Clinical Professor at the School of Medicine and Allied Health at Loma Linda University. He is quadruple-board certified in Internal Medicine, Pulmonary Diseases, Critical Care Medicine and Sleep Medicine through the American Board of Internal Medicine.

In this episode, we discuss:

• (00:00) Introduction
• (06:58) Vaccination in the young and healthy
• (12:25) Risk of myocarditis from COVID-19 is greater than for vaccination
• (16:18) Long-haul COVID is often preceded by mild infection
• (25:36) The spike protein generated from vaccination is not the same as the viral one
• (34:16) Biodistribution of vaccine particles
• (41:17) COVID-19 Vaccine Adverse Event Reporting System (VAERS)
• (01:06:55) Antibody-dependent enhancement isn't a concern for the SARS-CoV-2 vaccine
• (01:14:54) Do the COVID-19 vaccines damage human fertility?
• (01:19:51) Can mRNA vaccines alter human DNA?
• (01:28:10) Current ivermectin evidence
• (01:47:40) Delta-variant and breakthrough infections
• (02:01:42) Viral evolution (virulence vs. immune escape)
• (02:10:45) T-cell immunity vs. antibody immunity

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