This month’s Aliquot Preview episode features Dr. Charles Raison, a professor of psychiatry.

Various ancient practices, including meditation, hot yoga, and sauna, may aid in the treatment of depression. Whether the medical community will embrace these lifestyle interventions remains to be seen. In the meantime, most people with clinical depression are treated with antidepressants. These drugs have their advantages and disadvantages, and while they are helpful for a subset of depressed people, a quarter of patients taking the drugs may get worse.

In this clip, Dr. Charles Raison discusses his belief that ancient practices are more likely than modern pharmacology to encourage resilience and stave off depression and describes how antidepressants have their place in treating depression, but they should be used with caution due to some of their inherent side effects.

• (00:00) Introduction
• (02:01) Why some people respond to antidepressants while others don't
• (09:48) Ancient wisdoms and traditions offer value in treating depression 

You can see the original full interview with Dr. Raison   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

The single most important genetic risk factor for Alzheimer's disease is a variant of apolipoprotein E, or APOE for short, a lipoprotein produced in the liver and brain. Roughly a quarter of all people living in the US – about 75 million people – carry a genetic variant of APOE called APOE4. Having APOE4 is associated with higher circulating levels of LDL cholesterol and an increased risk for Alzheimer's disease.    But having APOE4 doesn't mean that Alzheimer's disease is inevitable. In fact, lifestyle behaviors can modulate risk for the disease, too, especially sleep, which provides an opportunity to rid the brain of toxic metabolic byproducts that can contribute to Alzheimer's disease risk. Understanding our genetic risks and addressing lifestyle behaviors – especially our sleep patterns – can influence whether a person eventually develops Alzheimer's disease. These Aliquot segments feature Dr. Dale Bredesen, a professor of neurology, and Dr. Matthew Walker, a professor of neuroscience and psychology.

• (00:00) Introduction
• (02:37) ApoE4 increases Alzheimer’s disease risk, but healthy habits can reduce risk (Dale Bredesen discussion)
• (05:20) People who are ApoE4+ have 2x the risk of having sleep apnea (Matthew Walker segments)
• (12:03) Glial cells are the sewage system for the brain

You can see the original full interview with Dr. Bredesen   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 collection of clips that covers a range of topics related to fasting, including associated mechanisms of healthspan and longevity, health benefits, and when and how to break the fast.

In this episode, you'll discover:

• (00:00) Intermittent fasting caused an increase in bacterial richness in the gut microbiome that correlated with increased T-regulatory immune cells.
• (01:36) Fasting mimicking diet, the ketogenic diet and autoimmune diseases
• (02:58) Autophagy during fasting
• (04:47) It takes 5 days of water fasting in humans in order to reduce IGF-1 levels 50%.
• (07:00) When is autophagy occuring during a fast?
• (09:55) Sensitivity of biomarkers of inflammation and autophagy
• (12:37) Resveratrol is a caloric restriction or fasting mimetic compound that decreases protein acetylation via enzymes called sirtuins.
• (13:42) Spermidine is a fasting mimetic compound found in foods like natto that directly inhibit protein acetylation.
• (14:25) Spermidine has been shown to prolong lifespan in animal studies via increasing autophagy.
• (15:05) Spermidine has been shown to improve memory capacity and heart function in animal studies.
• (16:51) Aerobic exercises in a fasting state induces autophagy quicker than in a fed state.
• (21:00) Mild caloric restriction for over 6 years induces autophagy.
• (23:35) Rhonda discusses proxies that can be used for detecting autophagy.
• (25:15) Intermittent fasting, prolonged fasting and healthspan.
• (28:02) What we know about the minimal fasting time it takes to induce autophagy and apoptosis.
• (30:25) After a fast, refeeding causes stem cells to replenish the lost cells and rejuvenate tissues.
• (33:35) Comparing and contrasting a ketogenic diet with prolonged fasting.
• (34:02) The most effective way to induce autophagy is exercise and prolonged water fasts.
• (37:33) Rhonda compares the rejuvenation effect of time-restricted eating vs prolonged fasting vs fasting mimicking diet.
• (41:16) Rhonda's thoughts on coffee breaking a fast.
• (48:44) Calorie-free substances during a time-restricted eating window vs. a prolonged fast.
• (52:29) Supplements and other medications outside of a time-restricted eating window.
• (54:20) Your body metabolizes xenobiotics differently depending on the time of the day.
• (59:56) Sauna and exercise improves cardiovascular fitness in a synergistic way.
• (01:01:28) Differences between a fasting-mimicking diet vs a water-only fast.
• (01:03:52) Balancing protein intake with IGF-1 and mTOR. (01:05:57)
• (01:11:07) Prolonged fasting and gallstone risk. (01:13:12)
• (01:14:40) Fasting and cardiovascular disease. (01:16:45)
• (01:15:55) Comparing two 48-hour fasts vs one 72-hour fast for inducing autophagy and apoptosis.
• (01:18:40) Rhonda talks about the benefits of fasting that are independent from ketosis.
• (01:23:21) Fasting and cancer
• (01:25:28) Time-restricted eating and DNA damage.
• (01:26:10) Tips for time-restricted eating for people who work long hours.
• (01:27:25) 12-hour vs 10-hour restricted eating windows.
• (01:27:57) Time-restricted eating and breastfeeding.
• (01:28:50) Diet, lifestyle, and cancer
• (01:32:32) Ketosis and Parkinson’s disease.
• (01:33:29) Statins, low cholesterol, and Parkinson’s disease.
• (01:34:01) Ketogenic diet and blood glucose levels
• (01:36:50) Fasting, sauna and muscle mass.
• (01:42:29) Eating a carbohydrate rich meal before a workout
• (01:44:05) Prolonged fasts and the gut microbiome.
• (01:51:37) Contraindications for fasting in women.
• (01:52:37) Rhonda’s tips for preventing jet lag in new time zones.
• (01:54:29) Rhonda’s tips for managing circadian rhythm in shift-workers.
• (01:58:04) The effects of fasting on muscle mass.
• (02:03:31) Organs shrink during a fast then regrow during the refeeding phase.
• (02:08:03) Supplementing with branch chain amino acids during a fast.
• (02:09:34) Tips for refeeding after a prolonged fast. 

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This month’s Aliquot Preview episode is a collection of clips that covers some of the many health benefits associated with sauna use, including heat shock protein activation, cardiovascular health, muscle mass preservation, and more.

In this episode, you'll discover:

• (00:00) Implications of sauna bathing on risk of pneumonia and respiratory illnesses
• (01:00) Sauna use and the common cold.
• (01:57) Sauna and improved lung function
• (02:30) Finnish sauna, humidity and the immune system
• (07:00) What are the effects of sauna and hot baths on heat shock proteins and the immune system?
• (11:25) Temperature and duration of sauna bathing to obtain the cardiovascular benefits
• (15:30) Rhonda’s sauna practices.
• (16:14) What are your recommendations for infrared sauna temperature and time?
• (18:45) Do infrared saunas work as well as conventional saunas?
• (18:47) Comparing the efficacy and safety of infrared saunas vs conventional saunas.
• (24:03) At what temperature and how long do you need to stay in the sauna to activate heat shock proteins?
• (26:50) Does sauna use promote excretion of heavy metals such as arsenic?
• (29:12) Are there ways of mimicking sauna use without regular access to a sauna?
• (29:14) Heat stress response from various types of heat stress modalities.
• (31:24) Whole body hyperthermia similar to the sauna improves drug-resistant depression
• (33:55) If compounds such as metformin, resveratrol and vitamin E counteract exercise-induced hormesis, would this be true for other stressors such as the sauna, fasting, broccoli sprouts, polyphenols?
• (33:57) How does sauna use mimic moderate cardiovascular exercise?
• (35:47) Considerations for children using saunas.
• (37:06) How does fasting affect human growth hormone and IGF-1 in respect to muscle mass?
• (37:08) Sauna activates growth hormone.
• (38:10) What are 3-5 things that promote longevity that most people don’t know about.
• (38:12) Sauna regimen for longevity.
• (39:50) Time, temperature, and frequency to get longevity benefits and heat shock proteins.
• (43:30) Can saunas be used during fasting to preserve more muscle and increase fat burning?
• (43:32) Sauna use while fasting.
• (45:50) Can saunas be used to treat headaches?
• (45:52) Thoughts on sauna use for tension headaches.
• (47:27) How sauna use can increase the absorption of chemicals that are on the skin.

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 collection of clips that covers a range of topics related to optimizing a child's development and growth, from pregnancy to toddlerhood.

In this episode, you'll discover:

• (00:00) Common deficiencies in infants and toddlers and how Rhonda optimizes her son’s diet.
• (01:45) Low omega-3 fatty acid intake in toddlers
• (04:18) Low iron intake in toddlers
• (05:03) Vitamin D supplementation in toddlers
• (06:26) Low magnesium intake in toddlers
• (06:55) Low potassium intake in toddlers
• (07:42) Low fiber intake in toddlers
• (08:58) Omega-3 supplementation in children
• (10:18) Omega-3 fatty acid and behavior and learning in school aged children.
• (13:17) Omega-3 fatty acid rich food improved asthma symptoms and inflammation.
• (14:10) Omega-3 fatty acid prolongs onset of schizophrenia in adolescents.
• (16:00) Higher levels of omega-3 fatty acid in children’s blood was associated with decreased DNA damage.
• (21:08) Fish intake during pregnancy.
• (24:58) Effect of dietary phospholipid DHA on the brain.
• (26:02) Extra precautions Rhonda took during pregnancy.
• (26:55) Caffeine consumption during pregnancy.
• (28:03) Rhonda's vaccinations during pregnancy
• (31:33) Acetaminophen during pregnancy
• (31:58) Rhonda’s supplementation routine during pregnancy and breastfeeding.
• (35:16) Breastfeeding duration and impacts on mother's and child's health
• (36:09) Human milk oligosaccharides and associations with immunity.
• (37:47) Stem cells within breast milk
• (39:10) DHA supplementation during breastfeeding.
• (41:34) Vitamin D supplementation during breastfeeding.
• (42:34) Caffeine consumption during breastfeeding.
• (44:55) Newborn care
• (46:20) Introducing new foods to infants and thoughts on allergies.
• (49:00) Omega-3 fatty acids and heavy metals during pregnancy
• (52:50) Rhonda's diet and exercise routine during pregnancy.
• (59:52) More about Rhonda's diet and supplementation during pregnancy
• (01:01:30) Brain health and intelligence, the importance of choline and omega-3 fatty acids
• (01:03:22) Vegetables, folate and diet diversity
• (01:04:02) Vitamin D during pregnancy and breastfeeding
• (01:05:19) Diet during lactation, extra calories, iodine for brain growth and development
• (01:06:04) Vitamin B12 supplementation, especially for vegetarians
• (01:06:16) Iron importance for brain health in infants
• (01:07:37) Salmon roe, babies and the potential for an allergic reaction.
• (01:08:17) Vitamin K and exclusive breastfeeding
• (01:08:40) Caffeine during pregnancy and breastfeeding
• (01:09:45) Nutrition and vitamins for baby and toddler to maximize brain development and growth

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