FoundMyFitness

In this episode, Rhonda describes NAD+ (perhaps one of the most important molecules in the human body), why it is so important for aging, and why it declines with age. She discusses some of the popular NAD+ boosters like nicotinamide riboside and nicotinamide mononucleotide, explains what the animal and human data say, discusses some of the concerns associated with using these boosters, and provides some concluding thoughts.

• Learn more about NAD+
• Learn more about nicotinamide riboside
• Learn more about nicotinamide mononucleotide
• Learn more about sirtuins

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David A. Sinclair

David A. Sinclair, PhD, is a professor in the Department of Genetics at Harvard Medical School and co-director of the Paul F. Glenn Center for the Biological Mechanisms of Aging. He is the co-founder of the journal Aging, where he serves as co-chief editor.

Dr. Sinclair's work focuses on understanding the mechanisms that drive human aging and identifying ways to slow or reverse aging's effects. In particular, he has examined the role of sirtuins in disease and aging, with special emphasis on how sirtuin activity is modulated by compounds produced by the body as well as those consumed in the diet, such as resveratrol. His work has implications for human metabolism, mitochondrial and neurological health, and cancer.

In this episode, you'll discover:

• (00:00) Introduction
• (17:59) Caloric restriction, fasting, and exercise activate sirtuin longevity genes
• (21:47) Boosting NAD+ levels reduces sirtuin loss with age
• (23:03) Resveratrol extends sirtuin activation
• (27:36) NAD+ resets epigenetic aging clocks
• (31:54) Yamanaka factors reprogram adult cells into stem cells
• (46:48) Resveratrol is a xenohormetic compound
• (55:35) Resveratrol improved cognitive function in Alzheimer's disease
• (58:03) NR and NMN improve cognitive function
• (01:06:19) NMN delays aging in multiple organs
• (01:01:22) Challenges of translating animal research

If you're interested in learning more, you can read the full show notes here.

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David A. Sinclair, PhD, is a professor in the Department of Genetics at Harvard Medical School and co-director of the Paul F. Glenn Center for the Biological Mechanisms of Aging. He is the co-founder of the journal Aging, where he serves as co-chief editor.

Dr. Sinclair's work focuses on understanding the mechanisms that drive human aging and identifying ways to slow or reverse aging's effects. In particular, he has examined the role of sirtuins in disease and aging, with special emphasis on how sirtuin activity is modulated by compounds produced by the body as well as those consumed in the diet, such as resveratrol. His work has implications for human metabolism, mitochondrial and neurological health, and cancer.

In this episode, we discuss...

• 00:17:59 - How caloric restriction, fasting, and exercise increase levels of a molecule called NAD+ and how this activates sirtuins, a family of genes involved in longevity.
• 00:21:47 - How NAD+ levels and sirtuin activities decrease with age, and how animal studies suggest that raising cellular NAD+ levels can trick the body into thinking it is younger.
• 00:23:03 - How resveratrol enhances the binding of sirtuins to NAD+ thus making sirtuins more easily activated for a longer period.
• 00:27:36 - We also discuss Steve Horvath's epigenetic aging clock, which measures DNA methylation groups, and how they may play a role in widespread gene regulation, including sirtuin genes, and how NAD+ may participate in resetting the clock.
• 00:31:54 - How the signal that resets the epigenetic clock in mice involves the Yamanaka factors -- a group of four transcription factors that can reprogram an adult cell to become a pluripotent stem cell that can form any cell type.
• 00:46:48 - How resveratrol is a xenohormetic compound and is produced when grape plants are stressed either in response to fungus or lack of water.
• 00:55:35 - How a phase 2 clinical trial involving people with Alzheimer's disease showed resveratrol improved cognitive function, improved cerebrospinal fluid amyloid beta levels, lowered markers of activated microglia, and more.
• 00:58:03 - How both nicotinamide riboside and nicotinamide mononucleotide have been shown to improve cognitive function and brain pathology in mice that have been engineered to get a disease similar to Alzheimer's disease.
• 01:06:19 - How older mice that were given nicotinamide mononucleotide experienced delayed aging in the liver, muscle, immune cells, eyes, and bones, but those that took a lower dose had improved mitochondrial function and enhanced physical performance.
• 01:01:22 - How there may be challenges in translating animal studies on nicotinamide riboside and nicotinamide mononucleotide to humans particularly due to the need to determine the dose required to promote health benefits.
• And so much more!

Click here to get this episode's show notes and transcript

Watch this episode's highlights on the FMF Clips channel

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This podcast is the audio from a presentation Dr. Rhonda Patrick gave on how the sauna may be an exercise mimetic for heat health and healthspan. Sauna use has emerged as a means to increase lifespan and improve overall health, based on compelling data from observational, interventional, and mechanistic studies. Listen in to find out more.

In this episode, you'll discover:

• (00:00) Introduction
• (03:01) Clinical research shows that sauna improves cardiovascular health
• (09:19) Finnish sauna vs Waon infrared therapy
• (12:35) The mechanisms of sauna use mimic exercise
• (15:58) Heat shock proteins mediate the benefits of sauna use
• (23:42) Sauna use reduces inflammation
• (25:54) Sauna use is enjoyable and safe
• (28:55) Crowd questions and answers

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

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This podcast is the audio from a presentation Dr. Rhonda Patrick gave on how the sauna may be an exercise mimetic for heat health and healthspan. Sauna use has emerged as a means to increase lifespan and improve overall health, based on compelling data from observational, interventional, and mechanistic studies. Listen in to find out more.

Click here to get the episode show notes and video.

Watch the episode with cardiologist and sauna scientist Dr. Jari Laukkanen.

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Click here to visit our crowdsponsor page where you can learn more about how to support the podcast.

In this short episode, Dr. Patrick discusses some of the compelling science including observational studies, randomized controlled trials, and human mechanistic studies that suggests exercise is a powerful tool for preventing or managing the symptoms of depression and mental illness. Moreover, she talks about the specific types of exercise and exercise parameters that evidence suggests might be the most helpful for depression.

This podcast started its life as a video, so make sure to check out the full video or the references and episode notes on the episode page.

In this episode, you'll discover:

• (00:00) Introduction
• (01:51) Multiple types of research support the anti-depressant effects of exercise
• (04:45) Exercise boosts serotonin and blocks harmful kynurenine
• (10:00) Exercise causes beneficial inflammation that boosts BDNF
• (13:18) Depression lowers BDNF and neuroplasticity
• (15:08) Exercise increases endocannabinoids and endorphins
• (16:09) Concluding thoughts

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 on depression 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

In this short episode, Dr. Patrick discusses some of the compelling science including observational studies, randomized controlled trials, and human mechanistic studies that suggests exercise is a powerful tool for preventing or managing the symptoms of depression and mental illness. Moreover, she talks about the specific types of exercise and exercise parameters that evidence suggests might be the most helpful for depression.

This podcast started its life as a video, so make sure to check out the full video or the references and episode notes on the episode page.

Click here to get this episode's show notes and video.

Click here to visit the in-depth depression topic page.

See the full interview with Dr. Charles Raison.

Did you enjoy this podcast? It was brought to you by people like you!
Click here to visit our crowdsponsor page where you can learn more about how to support the podcast and access the premium members benefits.

Elissa Epel

Elissa Epel, PhD, is a Professor in the Department of Psychiatry at the University of California, San Francisco where she serves as the director of the Aging, Metabolism, and Emotions Center.

Her research centers on the mechanisms of healthy aging and the associations between stress, telomere length, addiction, eating, and metabolic health.

In this episode, we dive deep into the world of telomeres, the length of which is one of the useful biomarkers scientists have for getting a sense of the differences between how individuals or groups of individuals age. Telomere shortening is both a cause and a symptom of aging and plays key roles in not only how long we live, but in how well. Lifestyle factors such as poor nutrition and smoking can accelerate telomere shortening by generating oxidative stress and inflammation.

In this episode, we discuss:

• (00:00) Introduction and overview
• (12:14) What are telomeres
• (17:23) Telomerase activity and cancer
• (22:22) Factors affecting telomere length:
• (24:50) Diet, coffee, and sugar
• (30:16) Chronic stress
• (35:01) Exercise
• (40:14) Pregnancy and pre-conception
• (51:19) Omega-3s EPA and DHA
• (52:12) Vitamin D
• (54:01) Weight loss and glucose management
• (01:00:30) Meditation
• (01:07:39) Consumer telomere length tests

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

Elissa Epel, PhD, is a Professor in the Department of Psychiatry at the University of California, San Francisco where she serves as the director of the Aging, Metabolism, and Emotions Center. Her research centers on the mechanisms of healthy aging and the associations between stress, telomere length, addiction, eating, and metabolic health.

In this episode, we dive deep into the world of telomeres, the length of which is one of the useful biomarkers scientists have for getting a sense of the differences between how individuals or groups of individuals age. Telomere shortening is both a cause and a symptom of aging and plays key roles in not only how long we live, but in how well. Lifestyle factors such as poor nutrition and smoking can accelerate telomere shortening by generating oxidative stress and inflammation.

Click here to get this episode's show notes and transcript.

Watch this episode's highlights on the FMF Clips channel.

Did you enjoy this podcast? It was brought to you by people like you!
Click here to visit our crowdsponsor page where you can learn more about how to support the podcast for as little or as much as you like.

Submit your raw genetic data. You can find the Telomere report at foundmyfitness.com/genetics.

Matthew Walker

Matthew Walker, Ph.D., is a professor of neuroscience and psychology at the University of California, Berkeley, and serves as the Director of the Center for Human Sleep Science. Walker's research examines the impact of sleep on human health and disease. One area of interest focuses on identifying "vulnerability windows" during a person's life that make them more susceptible to amyloid-beta deposition from loss of slow wave sleep and, subsequently, Alzheimer's disease later in life. Dr. Walker earned his undergraduate degree in neuroscience from the University of Nottingham, UK, and his Ph.D. in neurophysiology from the Medical Research Council, London, UK. He is the author of the New York Times best-selling book Why We Sleep: Unlocking the Power of Sleep and Dreams.

In this episode, we discuss:

• (00:00) Introduction
• (08:47) Sleep boosts learning
• (21:21) Manipulating sleep to enhance learning
• (26:28) REM sleep, dreams, and memory encoding
• (34:46) Sleep deprivation causes loneliness
• (46:36) Sleep is disturbed in all neuropsychiatric conditions
• (52:30) Bright light exposure
• (01:00:02) How much sleep is enough?
• (01:10:21) Inflammation triggers sleep
• (01:26:16) Bidirectional relationship between poor sleep and Alzheimer's disease
• (01:35:12) Deep sleep deprivation increases beta-amyloid
• (01:41:40) Preventing dementia
• (01:48:44) Sleep tracking technology
• (01:56:25) Four Pillars of Sleep
• (02:06:02) Metabolism and microbiome
• (02:23:34) Tips for better sleep

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 on sleep for enhanced learning 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