The Aliquot Preview

Incorporating resistance training into your exercise regimen presents a scheduling dilemma – there's simply not enough time. Performing time-efficient workouts that involve supersets, paired sets, drop sets, and multi-joint exercises decrease training time while providing the minimum effective dose necessary for muscle hypertrophy.

In this Aliquot, experts Dr. Brad Schoenfeld and Dr. Stuart Philips provide tips for optimizing gym time and share the workout routines and healthy lifestyle behaviors they practice to promote healthy aging.

• 00:00:23 - Minimal effective dose for hypertrophy
• 00:10:18 - Dr. Schoenfeld's personal fitness routine
• 00:13:40 - What is Dr. Phillips doing to age well?

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, every-other-week Science Digest emails, and more.

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

The progressive loss of skeletal muscle mass and strength that occurs with aging, referred to as sarcopenia, begins as early as our 30s or 40s. Many factors contribute to sarcopenia, including diet and inactivity. Building muscle mass in one's early years is essential for staving off the age-related loss of muscle mass and may promote longevity.
In this Aliquot, Dr. Stuart Phillips discusses the importance of building muscle through resistance training and why starting early is important.

• 00:00:00 - Introduction
• 00:00:58 - Why muscles decline with age and what to do
• 00:06:00 - Why muscle is important for longevity
• 00:16:25 - Causes of anabolic resistance in old age

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, every-other-week Science Digest emails, and more.

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Non-steroidal anti-inflammatory drugs, or NSAIDs, are among the most widely used drugs worldwide, available in both prescription and over-the-counter forms, such as aspirin, ibuprofen, naproxen, and others. Most NSAIDs, with the exception of aspirin, work by inhibiting the activity of a family of enzymes called cyclooxygenases, which drive inflammatory processes. But because these inflammatory processes can be beneficial in some contexts and because the drugs often elicit off-target effects, there are some concerns about their use.

In this Aliquot, I describe current recommendations and concerns surrounding NSAID use.

• 00:00:00 - Introduction
• 00:02:58 - Daily aspirin use and cardiovascular disease risk (clip from Q&A #9)
• 00:07:02 - The pros and cons of low-dose aspirin (clip from Q&A #30)
• 00:11:43 - Aspirin use and metastatic cancer risk
• 00:13:46 - Aspirin vs other NSAIDs
• 00:15:20 - Effects of ibuprofen on the kidneys, stomach, and muscles (clip from Q&A #14)
• 00:18:52 - NSAIDs, heart attack, and stroke
• 00:20:04 - Alternatives to NSAIDs

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

Dietary fiber is a broad term that refers to the non-digestible components of fruits and vegetables. Gut microbes break down certain types of fiber, releasing micronutrients trapped in the fiber matrix and producing beneficial metabolic byproducts, such as short-chain fatty acids. Fiber exerts a wide array of beneficial health effects, influencing metabolic health, and may be an important, if overlooked, component of ketogenic diets.

In this Aliquot, Dr. Michael Snyder, Dr. Dominic D'Agostino, and Dr. Rhonda Patrick discuss the benefits of dietary fiber.

• 00:00:00 - Introduction
• 00:00:44 - The gut microbiome influences glucose and cholesterol regulation
• 00:07:25 - Benefits of including a variety of fibers on a ketogenic diet
• 00:10:51 - Titrating carbohydrates when beginning a ketogenic diet reduces side effects
• 00:20:30 - Eating fiber-rich foods optimizes the health benefits of a ketogenic diet

Watch the full interview featuring Dr. Snyder: https://www.youtube.com/watch?v=eHJXh5zvOHU&t=0s FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/michael-snyder Watch the first full interview featuring Dr. D'Agostino: https://www.youtube.com/watch?v=vuIlsN32WaE FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/dominic-dagostino Watch the second full interview featuring Dr. D'Agostino: https://www.youtube.com/watch?v=nUoCasS4Evg FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/dominic-dagostino-2

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

Alcohol, one of the most used drugs worldwide, is a controversial subject. Whereas some research suggests drinking alcohol improves health, an abundance of evidence indicates that drinking alcohol also harms health. Particularly, higher alcohol intake is associated with an increased risk of many cancers. Some of the deleterious effects of drinking may be due to alcohol's effects on sleep. Although alcohol may help us feel calm and ready to sleep, it has surprising effects on REM sleep and maybe our waking behaviors too. In this Aliquot, we discuss some of the risks and surprising effects of alcohol on human health and behavior.

• 00:00:00 - Introduction
• 00:00:57 - Multiple drinks per day increases the risk of many cancers (Member Q&A segments)
• 00:07:16 - Moderate alcohol consumption reduces cognitive impairment risk, heavy drinking increases it
• 00:08:58 - Mild alcohol intake increases the likelihood of living to 90 and improves insulin sensitivity
• 00:11:30 - Alcohol dampens autoimmunity, but increases infection risk
• 00:12:07 - Take-home messages about breast cancer
• 00:14:38 - Alcohol and four other factors that reduce sleep quality (Matthew Walker segments)
• 00:20:16 - Alcohol is a sedative, but reduces sleep continuity and suppresses REM sleep

Watch the full Q&A featuring Dr. Rhonda Patrick:
https://www.youtube.com/watch?v=w8pTzRBxgmg
Watch the full interview featuring Dr. Walker:
https://youtu.be/bEbtf7uS6P8
FoundMyFitness episode page:
https://www.foundmyfitness.com/episodes/matthew-walker
Watch the full interview featuring Tim Ferris:
https://youtu.be/w3KuJVni5zQ
FoundMyFitness episode page:
https://www.foundmyfitness.com/episodes/tim-ferriss

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

Autoimmune diseases such as type 1 diabetes, rheumatoid arthritis, and multiple sclerosis occur when the immune system mistakes the body's own proteins for those released by invading pathogens. The immune system has strategies for filtering these autoimmune cells out of circulation; however, this filter can malfunction due to age, genetic predisposition, disruption of the gut barrier and gut microbiota, or other environmental exposures. In this episode of the Aliquot podcast, we'll discuss autoimmunity and how childhood exposure to germs, dietary fiber intake, and fasting can build a healthy and balanced immune system.

• 00:00:00 - Introduction
• 00:02:06 - Childhood exposure to germs educates the immune system (Eran Elinav segment)
• 00:08:51 - Environment has more influence over the microbiome than genes
• 00:12:42 - The conversation between gut bacteria and the immune system (Sonnenberg segment)
• 00:15:51 - Fiber feeds friendly bacteria and attenuates immune overactivity
• 00:19:15 - Prolonged fasting resets autoimmunity (Valter Longo segment)
• 00:22:55 - Fasting is an opportunity to repair the body

Watch the full episode featuring Dr. Eran Elinav:
https://www.foundmyfitness.com/episodes/eran-elinav
FoundMyFitness episode page:
https://www.foundmyfitness.com/episodes/eran-elinav
Watch the full episode featuring Drs. Erica & Justin Sonnenburg:
https://www.youtube.com/watch?v=gOZcbNw7sng
FoundMyFitness episode page:
https://www.foundmyfitness.com/episodes/the-sonnenburgs
Watch the full episode featuring Dr. Valter Longo:
https://www.youtube.com/watch?v=evGFWRXEzz8
FoundMyFitness episode page:
https://www.foundmyfitness.com/episodes/valter-longo-2

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

Early studies of omega-3 fatty acid intake demonstrated dramatic biological effects. Since then, the body of research enumerating the profound anti-inflammatory and multi-system, generalized health-promoting qualities of omega-3s continues to grow; however, some studies fail to show any effects from omega-3 supplementation. This source of consternation may, by and large, boil down to low doses, raising the question: what is the right dose of omega-3 to use?

In this Aliquot, Dr. Bill Harris shares his experience administering some of the largest omega-3 doses ever used in human trials and gives his recommendations about optimal dosage taking genes and diet into account.

• 00:00 - Intro
• 00:01:51 - Tolerability of very high doses (25 grams or more)
• 00:14:35 - Why dose titration based on the RBC test is better than ball-parking
• 00:15:58 - The right dose for 95% of typical Westerner
• 00:16:30 - Why 4 grams might be better than 2 grams for some people
• 00:20:00 - How the FDA decided on dosage for prescription omega-3
• 00:21:05 - Does the omega-6 to omega-3 ratio matter?
• 00:22:49 - Concluding thoughts

Watch the full episode featuring Dr. Bill Harris:
https://www.youtube.com/watch?v=-f-CFQxaUY4
FoundMyFitness episode page:
https://www.foundmyfitness.com/episodes/bill-harris

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.

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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:

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

You can see the original full interview with Dr. Kroemer on YouTube: https://youtu.be/Gm626MgpveI FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/guido-kroemer You can see the original full interview with Dr. D'Agostino on YouTube: https://www.youtube.com/watch?v=lQ7pSXIWHrI FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/dominic-dagostino You can see the original full interview with Dr. Attia on YouTube: https://www.youtube.com/watch?v=Fne3Dq3z0yQ FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/peter-attia You can see the original full interview with Rhonda Patrick (with Mike Maser) on YouTube: https://www.youtube.com/watch?v=NTVBhz1kuO0&t=0s FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/zero-fasting-qa You can see the original full interview with Dr. Longo on YouTube: https://www.youtube.com/watch?v=d6PyyatqJSE FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/valter-longo You can see the video featuring Dr. Rhonda Patrick here: https://www.youtube.com/watch?v=AjSl4n_KdOY

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.

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

You can see the original full interview with Tim Ferriss on YouTube: https://www.youtube.com/watch?v=w3KuJVni5zQ FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/tim-ferriss You can see the original full interview with Dr. Longo on YouTube: https://www.youtube.com/watch?v=evGFWRXEzz8&t=0s FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/valter-longo-2 You can see the original full interview with Dr. Seheult on YouTube: https://youtu.be/9buMYXT-nrU FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/roger-seheult You can see the original full interview with Dr. Krauss on YouTube: https://www.foundmyfitness.com/episodes/ronald-krauss FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/ronald-krauss You can see the original full interview with Dr. Bredesen on YouTube: https://youtu.be/Sq7uVZ_0D3U FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/dale-bredesen You can see the original full interview with Dr. Rhonda Patrick on YouTube: https://www.youtube.com/watch?v=sfBBVjls-mY FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/covid-19-episode-2

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.

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

You can see the original full interview with Dr. Bredesen on YouTube: https://www.youtube.com/watch?v=Sq7uVZ_0D3U FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/dale-bredesen You can see the original full Q&As with Dr. Rhonda Patrick on YouTube: https://www.youtube.com/watch?v=Nfp4X4O87DQ https://youtu.be/yRlOJRxNZe0 FoundMyFitness episode pages: https://www.foundmyfitness.com/episodes/covid-19-episode-1 https://www.foundmyfitness.com/episodes/covid-19-episode-2

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.

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

You can see the original first interview with Dr. Longo on YouTube: https://www.youtube.com/watch?v=d6PyyatqJSE FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/valter-longo You can see the original second interview with Dr. Longo on YouTube: https://www.youtube.com/watch?v=evGFWRXEzz8 FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/valter-longo-2 You can see the original full Q&A with Dr. Patrick: https://youtu.be/yRlOJRxNZe0FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/covid-19-episode-2 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.

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

You can see the original full interview with Dr. Seheult on YouTube: https://youtu.be/9buMYXT-nrU FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/roger-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:

• 00:00:00 - Introduction
• 00:01:31 - The difference between the mRNA and traditional vaccines
• 00:06:29 - 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 on YouTube: https://youtu.be/9buMYXT-nrU FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/roger-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).

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

You can see the original full interview with Dr. Kroemer on YouTube: https://www.youtube.com/watch?v=Gm626MgpveI FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/guido-kroemer You can see the original full interview with Dr. Panda on YouTube: https://www.youtube.com/watch?v=iywhaz5z0qs&t=0s FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/satchin-round-2 You can hear the original full interview with Dr. Rhonda Patrick and Mike Maser on YouTube: https://www.youtube.com/watch?v=NTVBhz1kuO0 FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/zero-fasting-qa You can see the original full interview with Dr. Epel on YouTube: https://www.youtube.com/watch?v=k-b7dqwZL0o FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/elissa-epel You can see the original full interview with Dr. Walker on YouTube: https://www.youtube.com/watch?v=bEbtf7uS6P8 FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/matthew-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:

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

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

You can see the original full interview with Dr. Attia on YouTube: https://www.youtube.com/watch?v=Fne3Dq3z0yQ FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/peter-attia You can see the original full interview with Dr. Longo on YouTube: https://www.youtube.com/watch?v=evGFWRXEzz8 FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/valter-longo-2 You can hear the original full interview with Dr. Rhonda Patrick and Mike Maser on YouTube: https://www.youtube.com/watch?v=NTVBhz1kuO0 FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/zero-fasting-qa

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:

• 00:00:00 - Introduction
• 00:01:05 - Time-restricting eating reduces fat mass, increases lean muscle mass, reduces inflammation, and much more (Satchin Panda discussion)
• 00:08:16 - Maintaining a 9-12 hour eating window improves metabolism, increases muscle mass, and alters gene expression
• 00:12:38 - The benefits of intermittent fasting are independent of weight loss (Ruth Patterson discussion)
• 00:17:54 - Discussing the effect of time-restricted feeding on systemic inflammation (Satchin Panda discussion)
• 00:20:24 - 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 on YouTube: https://www.youtube.com/watch?v=-R-eqJDQ2nU&t=1s FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/satchin-panda You can see the original full interview with Dr. Patterson on YouTube: https://www.youtube.com/watch?v=8qlrB84xp5g FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/ruth-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

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.

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

You can see the original full interview with Dr. Raison on YouTube: https://www.youtube.com/watch?v=6DtJGJWjDys FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/charles-raison

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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.

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

You can see the original full interview with Dr. Bredesen on YouTube: https://youtu.be/Sq7uVZ_0D3U FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/dale-bredesen You can see the original full interview with Dr. Walker on YouTube: https://www.youtube.com/watch?v=bEbtf7uS6P8 FoundMyFitness episode page: https://www.foundmyfitness.com/episodes/matthew-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:

• 00:00:00 - Intermittent fasting caused an increase in bacterial richness in the gut microbiome that correlated with increased T-regulatory immune cells.
• 00:01:36 - Fasting mimicking diet, the ketogenic diet and autoimmune diseases
• 00:02:58 - Autophagy during fasting
• 00:04:47 - It takes 5 days of water fasting in humans in order to reduce IGF-1 levels 50%.
• 00:07:00 - When is autophagy occuring during a fast?
• 00:09:55 - Sensitivity of biomarkers of inflammation and autophagy
• 00:12:37 - Resveratrol is a caloric restriction or fasting mimetic compound that decreases protein acetylation via enzymes called sirtuins.
• 00:13:42 - Spermidine is a fasting mimetic compound found in foods like natto that directly inhibit protein acetylation.
• 00:14:25 - Spermidine has been shown to prolong lifespan in animal studies via increasing autophagy.
• 00:15:05 - Spermidine has been shown to improve memory capacity and heart function in animal studies.
• 00:16:51 - Aerobic exercises in a fasting state induces autophagy quicker than in a fed state.
• 00:21:00 - Mild caloric restriction for over 6 years induces autophagy.
• 00:23:35 - Rhonda discusses proxies that can be used for detecting autophagy.
• 00:25:15 - Intermittent fasting, prolonged fasting and healthspan.
• 00:28:02 - What we know about the minimal fasting time it takes to induce autophagy and apoptosis.
• 00:30:25 - After a fast, refeeding causes stem cells to replenish the lost cells and rejuvenate tissues.
• 00:33:35 - Comparing and contrasting a ketogenic diet with prolonged fasting.
• 00:34:02 - The most effective way to induce autophagy is exercise and prolonged water fasts.
• 00:37:33 - Rhonda compares the rejuvenation effect of time-restricted eating vs prolonged fasting vs fasting mimicking diet.
• 00:41:16 - Rhonda's thoughts on coffee breaking a fast.
• 00:48:44 - Calorie-free substances during a time-restricted eating window vs. a prolonged fast.
• 00:52:29 - Supplements and other medications outside of a time-restricted eating window.
• 00:54:20 - Your body metabolizes xenobiotics differently depending on the time of the day.
• 00:59:56 - Sauna and exercise improves cardiovascular fitness in a synergistic way.
• 01:01:28 - Differences between a fasting-mimicking diet vs a water-only fast.
• 1:03:52 - Balancing protein intake with IGF-1 and mTOR. (01:05:57)
• 1:11:07 - Prolonged fasting and gallstone risk. (01:13:12)
• 1:14:40 - Fasting and cardiovascular disease. (01:16:45)
• 1:15:55 - Comparing two 48-hour fasts vs one 72-hour fast for inducing autophagy and apoptosis.
• 1:18:40 - Rhonda talks about the benefits of fasting that are independent from ketosis.
• 1:23:21 - Fasting and cancer
• 1:25:28 - Time-restricted eating and DNA damage.
• 1:26:10 - Tips for time-restricted eating for people who work long hours.
• 1:27:25 - 12-hour vs 10-hour restricted eating windows.
• 1:27:57 - Time-restricted eating and breastfeeding.
• 1:28:50 - Diet, lifestyle, and cancer
• 1:32:32 - Ketosis and Parkinson’s disease.
• 1:33:29 - Statins, low cholesterol, and Parkinson’s disease.
• 1:34:01 - Ketogenic diet and blood glucose levels
• 1:36:50 - Fasting, sauna and muscle mass.
• 1:42:29 - Eating a carbohydrate rich meal before a workout
• 1:44:05 - Prolonged fasts and the gut microbiome.
• 1:51:37 - Contraindications for fasting in women.
• 1:52:37 - Rhonda’s tips for preventing jet lag in new time zones.
• 1:54:29 - Rhonda’s tips for managing circadian rhythm in shift-workers.
• 1:58:04 - The effects of fasting on muscle mass.
• 2:03:31 - Organs shrink during a fast then regrow during the refeeding phase.
• 2:08:03 - Supplementing with branch chain amino acids during a fast.
• 2:09:34 - Tips for refeeding after a prolonged fast.

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 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:

• 00:00:00 - Common deficiencies in infants and toddlers and how Rhonda optimizes her son’s diet.
• 00:01:45 - Low omega-3 fatty acid intake in toddlers
• 00:04:18 - Low iron intake in toddlers
• 00:05:03 - Vitamin D supplementation in toddlers
• 00:06:26 - Low magnesium intake in toddlers
• 00:06:55 - Low potassium intake in toddlers
• 00:07:42 - Low fiber intake in toddlers
• 00:08:58 - Omega-3 supplementation in children
• 00:10:18 - Omega-3 fatty acid and behavior and learning in school aged children.
• 00:13:17 - Omega-3 fatty acid rich food improved asthma symptoms and inflammation.
• 00:14:10 - Omega-3 fatty acid prolongs onset of schizophrenia in adolescents.
• 00:16:00 - Higher levels of omega-3 fatty acid in children’s blood was associated with decreased DNA damage.
• 00:21:08 - Fish intake during pregnancy.
• 00:24:58 - Effect of dietary phospholipid DHA on the brain.
• 00:26:02 - Extra precautions Rhonda took during pregnancy.
• 00:26:55 - Caffeine consumption during pregnancy.
• 00:28:03 - Rhonda's vaccinations during pregnancy
• 00:31:33 - Acetaminophen during pregnancy
• 00:31:58 - Rhonda’s supplementation routine during pregnancy and breastfeeding.
• 00:35:16 - Breastfeeding duration and impacts on mother's and child's health
• 00:36:09 - Human milk oligosaccharides and associations with immunity.
• 00:37:47 - Stem cells within breast milk
• 00:39:10 - DHA supplementation during breastfeeding.
• 00:41:34 - Vitamin D supplementation during breastfeeding.
• 00:42:34 - Caffeine consumption during breastfeeding.
• 00:44:55 - Newborn care
• 00:46:20 - Introducing new foods to infants and thoughts on allergies.
• 00:49:00 - Omega-3 fatty acids and heavy metals during pregnancy
• 00:52:50 - Rhonda's diet and exercise routine during pregnancy.
• 00:59:52 - 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