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. In this aliquot, we discuss:

• (00:00) Introduction
• (02:57) Growth-longevity trade-off (Mike Maser discussion)
• (11:45) Role of IGF-1 in the aging process (Valter Longo discussion)
• (12:55) mTOR and the IGF-1 regulation by amino acids (Peter Attia discussion)
• (15:55) Anti-cancer effect of glutamine restriction outweigh the negative effect of glutamine deprivation on the gut and liver (Dominic D'Agostino discussion)
• (22:45) The possibility of using selective nutrient restriction as an autophagy-inducer (Guido Kroemer discussion
• (26:23) The IGF-1 Trade-Off: Performance vs. Longevity (Rhonda Patrick discussion)

You can see the original full interview with Dr. Kroemer You can see the original full interview with Dr. D'Agostino You can see the original full interview with Dr. Attia You can see the original full interview with Rhonda Patrick (with Mike Maser) You can see the original full interview with Dr. Longo You can see the video featuring Dr. Rhonda Patrick here

Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.

Learn more and sign up at: https://www.foundmyfitness.com/aliquot

"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 should consider adding to their yearly checkup. This Aliquot brings many of those conversations together in one place.

• (00:00) Introduction
• (02:44) Self-experimentation with the ketogenic diet and the biomarkers to measure daily (Tim Ferriss discussion)
• (07:28) Longevity markers that are clinically available (Valter Longo discussion)
• (14:55) Vitamin D and COVID-19 (Roger Seheult discussion)
• (18:24) Getting a particle-focused lipid LDL panel performed requires a medical diagnosis and prescription (Ronald Krauss discussion)
• (23:01) The MEND protocol and its successor, the ReCODE protocol for Alzheimer's disease (Dale Bredesen discussion)
• (35:24) How specific micronutrient inadequacies may promote immune dysregulation (Rhonda Patrick discussion)

You can see the original full interview with Tim Ferriss You can see the original full interview with Dr. Longo You can see the original full interview with Dr. Seheult You can see the original full interview with Dr. Krauss You can see the original full interview with Dr. Bredesen You can see the original full interview with Dr. Rhonda Patrick

Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.

Learn more and sign up at: www.foundmyfitness.com/aliquot

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 Rhonda Patrick describe some of the many roles that zinc plays in human health.

• (00:00) Introduction
• (01:47) How serum copper-to-zinc ratios can help differentiate types of Alzheimer's disease pathogenesis (Dale Bredesen discussion)
• (06:06) Mild zinc deficiency may decrease immune function (Rhonda Patrick discussion)
• (08:45) Many people in the U.S. are not obtaining adequate amounts of micronutrients

You can see the original full interview with Dr. Bredesen You can see the full 1st COVID Q&A with Dr. Rhonda Patrick You can see the full 2nd COVID Q&A with Dr. Rhonda Patrick

Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.

Learn more and sign up at: https://www.foundmyfitness.com/aliquot

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 also modulates immune function, so maintaining a healthy gut is crucial. However, when the immune system becomes overactive, autoimmune disorders can arise. A growing body of evidence indicates that the fasting-mimicking diet may be beneficial in treating autoimmune disorders.

Diet plays an essential role in immune function. Consequently, deficiencies or insufficiencies in vitamins or minerals can impair immune function. The gut microbiota also modulates immune function, so maintaining a healthy gut is crucial. However, when the immune system becomes overactive, autoimmune disorders can arise. A growing body of evidence indicates that the fasting-mimicking diet may be beneficial in treating autoimmune disorders. In these Aliquot segments, Dr. Rhonda Patrick and Dr. Valter Longo describe the roles that diet and fasting play in maintaining or restoring proper immune function.

• (00:00) Introduction
• (02:18) Fasting-mimicking diet and multiple sclerosis (Valter Longo discussion)
• (09:12) A fasting-mimicking diet rejuvenates tissues by inducing autophagy
• (12:13) Microbiome composition and immune function (Rhonda Patrick discussion)

You can see the original first interview with Dr. Longo You can see the original second interview with Dr. Longo You can see the original full COVID Q&A with Dr. Patrick Get more Aliquots! Become an FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more. Learn more and sign up at: www.foundmyfitness.com/crowdsponsor

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 physician serving on the frontlines of COVID-19 care and co-founder of MedCram.

• (00:00) Introduction
• (02:48) Failures of the interferon system underpin up to 14% of all severe cases of COVID-19
• (05:36) Sleep deprivation is implicated in impairment of viral immunity
• (07:29) How to achieve the highest quality of sleep
• (11:17) Low blood levels of vitamin D are associated with greater likelihood of SARS-CoV-2 infection
• (12:10) Safest dose range for vitamin D
• (14:45) A safe protocol for hot hydrotherapy that anyone can use

You can see the original full interview with Dr. Seheult Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more. Learn more and sign up at: www.foundmyfitness.com/crowdsponsor

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 against the SARS-CoV-2 virus. In this episode, we discuss:

• (00:00) Introduction
• (01:31) The difference between the mRNA and traditional vaccines
• (06:29) Real vaccine side effects known to exist (and why Dr. Seheult believes that the benefits outweigh the risk)

This Aliquot segment features Dr. Roger Seheult, a quadruple board-certified physician serving on the front lines of COVID-19 care and co-founder of MedCram. You can see the original full interview with Dr. Seheult Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more. Learn more and sign up at: www.foundmyfitness.com/crowdsponsor

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 the body's internal clocks and provides a mental boost that helps us start the day and may even protect telomeres. But the long half-life of caffeine can reduce sleep quality, fueling a vicious cycle of poor sleep, daytime grogginess, and increased caffeine consumption. This Aliquot segment features Dr. Guido Kroemer, an expert in immunology, cancer biology, aging, and autophagy; Dr. Satchin Panda, an expert in circadian rhythm research; Dr. Matthew Walker, a professor of neuroscience and psychology; Dr. Elissa Epel, an expert in telomere biology; and Dr. Rhonda Patrick (in an interview with Mike Maser).

• (00:00) Introduction
• (02:13) The class of compounds known as "caloric restriction mimetics" that affect autophagy (Guido Kroemer discussion)
• (11:04) Time-restricted feeding and coffee (Satchin Panda discussion)
• (18:06) The impact of diet on telomere length (Elissa Epel discussion)
• (19:31) Coffee in the evening reduces deep sleep by about 20 percent (Matthew Walker discussion)
• (21:58) The autophagy-enhancing effect of coffee (Guido Kroemer discussion)
• (23:41) Amount of caffeine in breastmilk (Rhonda Patrick discussion)

You can see the original full interview with Dr. Kroemer You can see the original full interview with Dr. Panda You can hear the original full interview with Dr. Rhonda Patrick and Mike Maser You can see the original full interview with Dr. Epel You can see the original full interview with Dr. Walker

Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.

Learn more and sign up at: www.foundmyfitness.com/crowdsponsor

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) Introduction
• (00:49) Personal supplementation routine as of October 2017
• (08:04) Personal supplementation routine as of May 2019
• (08:33) Personal supplementation routine as of December 2019
• (10:39) Why I currently do not take NR or NMN.
• (13:59) Thoughts on moringa powder in my diet
• (17:22) Personal supplementation routine during the COVID-19 pandemic
• (28:30) Moringa dose, taste, and possible overlap with prostaphane supplements
• (34:27) Why I removed certain ingredients from her smoothie protocol
• (36:29) How much vitamin D is necessary to sustain high levels of vitamin D
• (37:43) Personal probiotic regimen
• (38:49) Does moringa powder lower blood glucose levels?
• (40:52) Personal supplementation routine as of February 2021

Please note that the information in this episode is based on Rhonda's own personal experience and is not medical, professional, or licensed advice. If you are thinking about starting or changing your own supplement routine, please make sure you consult your physician or health care provider. Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more. Learn more and sign up at: www.foundmyfitness.com/crowdsponsor

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 implicated in aging and age-related diseases, such as cancer. Balancing the beneficial and (sometimes) harmful effects of IGF-1 via exercise and fasting is critical to maintaining health. In this episode, we discuss:

• (00:00) Introduction
• (03:23) The role of both mTOR and the IGF-1 pathway in cellular growth and their regulation by amino acids (Peter Attia discussion)
• (11:50) Living longer as a function of preventing insidious damage to our cells and tissues
• (14:53) Growth hormone receptor deficiency is associated with a major reduction in pro-aging signaling, cancer, and diabetes in humans (Valter Longo discussion)
• (17:10) Effects of IGF-1 on human lifespan
• (23:01) Refeeding that follows fasting mimicking creates an environment that may be just right for the regeneration of healthy cells
• (25:55) The growth-longevity trade-off (Rhonda Patrick & Mike Maser discussion)

You can see the original full interview with Dr. Attia You can see the original full interview with Dr. Longo You can hear the original full interview with Dr. Rhonda Patrick and Mike Maser Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more. Learn more and sign up at: www.foundmyfitness.com/crowdsponsor

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 circadian clock – eating during the day and fasting at night – enables the body to focus on repair rather than on the digestion of food. In this episode, we discuss:

• (00:00) Introduction
• (01:05) Time-restricting eating reduces fat mass, increases lean muscle mass, reduces inflammation, and much more (Satchin Panda discussion)
• (08:16) Maintaining a 9-12 hour eating window improves metabolism, increases muscle mass, and alters gene expression
• (12:38) The benefits of intermittent fasting are independent of weight loss (Ruth Patterson discussion)
• (17:54) Discussing the effect of time-restricted feeding on systemic inflammation (Satchin Panda discussion)
• (20:24) Are frequent smaller meals or fewer large meals throughout the day better (Ruth Patterson discussion)

You can see the original full interview with Dr. Panda You can see the original full interview with Dr. Patterson Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more. Learn more and sign up at: www.foundmyfitness.com/crowdsponsor