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A podcast about health, science, nutrition, aging, and fitness.

#073 Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram
Apr 13 2022
#073 Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram
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: 00:00:00 - Introduction 00:02:46 - Summary of sauna benefits 00:10:47 - Heat as an aerobic exercise mimetic 00:14:45 - Effects of heat acclimation on endurance 00:17:37 - Why heat shock proteins may protect against dementia 00:23:20 - The stress-relieving effects of sauna use (personal anecdote) 00:27:43 - Investigating sauna for depression 00:30:32 - Brain-derived neurotrophic factor (BDNF) and endorphins response 00:34:51 - Cellular repair mechanisms elicited by sauna use 00:40:05 - Prevention of muscle atrophy 00:42:45 - Detoxification of heavy metals  00:44:50 - Heart rate variability, a measure of stress resilience 00:46:40 - The synergy of sauna use and exercise 00:52:13 - Cross-cultural and historical prevalence of heat therapy 00:56:12 - Infrared sauna vs. traditional saunas 00:58:31 - 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. Watch this episode on MedCram: 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: Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more:
#072 Morgan Levine, PhD, on PhenoAge and the Epigenetics of Age Acceleration — can we change the pace?
Apr 12 2022
#072 Morgan Levine, PhD, on PhenoAge and the Epigenetics of Age Acceleration — can we change the pace?
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:  00:01:19 - What is aging and why does it matter to scientists? 00:04:45 - Hallmarks of aging 00:08:59 - The advantage of epigenetic clocks in research 00:19:05 - Epigenetic age acceleration 00:36:40 - Are epigenetic changes in aging a cause or consequence? 00:42:15 - Reversing epigenetic age with interrupted reprogramming techniques 00:49:27 - Therapeutic plasma exchange in aging and pro-aging factors in blood  00:56:01 - 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 Get the show notes: foundmyfitness.com/episodes/morgan-levine Looking for more? Join over 300,000 people and get the latest distilled information on sleep, depression, and fasting straight to your inbox weekly:  Try thirty days of our FoundMyFitness premium member to get access to exclusive episodes, emails, a live Q+A with Rhonda and more:
#071 Peter Diamandis, MD, and Tony Robbins on strategies that promote longevity now – and in the very near future
Mar 9 2022
#071 Peter Diamandis, MD, and Tony Robbins on strategies that promote longevity now – and in the very near future
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… 00:07:09 - How Tony Robbins and Peter Diamandis met  00:18:08 - Tony and Peter discuss their lifestyle habits 00:29:32 - GRAIL cancer screening blood test 00:30:16 - Cleerly AI-driven coronary CT scan  00:36:13 - The role of DNA damage in aging 00:37:25 - Epigenetics, NAD+, and sirtuins 00:44:33 - Interrupted cellular reprogramming 00:52:15 - Longevity escape velocity 00:57:50 - 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 Get the show notes: Looking for more? Join over 300,000 people and get the latest distilled information on sleep, depression, and fasting straight to your inbox weekly:  Try thirty days of our FoundMyFitness premium member to get access to exclusive episodes, emails, a live Q+A with Rhonda and more:
#070 Dr. Eran Elinav on Microbiome Insights into Personalized Response to Diet, Obesity, and Leaky Gut
Feb 8 2022
#070 Dr. Eran Elinav on Microbiome Insights into Personalized Response to Diet, Obesity, and Leaky Gut
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... 00:06:38 - Circadian rhythm of the microbiome 00:17:17 - Lessons from Hunter-gatherers 00:24:44 - Nurturing the microbiome in children 00:35:16 - Triglycerides and cholesterol 00:38:58 - Saturated fat 00:40:25 - Effect of artificial sweeteners on the microbiome 00:56:10 - What causes recurrent obesity 00:58:17 - Impact of caloric restriction 00:59:26 - 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 Get the show notes: Looking for more? Join over 300,000 people and get the latest distilled information on sleep, depression, and fasting straight to your inbox weekly:  Try thirty days of our FoundMyFitness premium member to get access to exclusive episodes, emails, a live Q+A with Rhonda and more:
#069 COVID Vaccine Myths, Questions, and Rumors with Rhonda Patrick and Roger Seheult
Sep 17 2021
#069 COVID Vaccine Myths, Questions, and Rumors with Rhonda Patrick and Roger Seheult
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: 00:00:00 - Introduction 00:06:58 - Vaccination in the young and healthy 00:12:25 - Risk of myocarditis from COVID-19 is greater than for vaccination 00:16:18 - Long-haul COVID is often preceded by mild infection 00:25:36 - The spike protein generated from vaccination is not the same as the viral one 00:34:16 - Biodistribution of vaccine particles 00:41:17 - 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 Watch the annotated video: Subscribe to MedCram on Apple Podcasts: Subscribe to MedCram on YouTube:
#068 Dr. Bill Harris on the Omega-3 Index: Increasing Omega-3 to Promote Longevity & Transform Health
Sep 10 2021
#068 Dr. Bill Harris on the Omega-3 Index: Increasing Omega-3 to Promote Longevity & Transform Health
Dr. William ("Bill") Harris is one of the world's preeminent experts in the field of omega-3 fatty acid research. His work has focused on the roles that fatty acids in play in cardiovascular and neurocognitive health. The author of more than 300 scientific papers on fatty acids and health, Dr. Harris is a professor in the Department of Medicine in the Sanford School of Medicine at the University of South Dakota, the co-inventor of the Omega-3 Index, founder of OmegaQuant Analytics, and president and founder of the Fatty Acid Research Institute. In this episode, Dr. Harris and I discuss… 00:00:00 - Introduction 00:06:36 - Early studies on omega-3s, dietary fats, and cholesterol  00:14:44 - Omega-3s may normalize bleeding times  00:20:33 - Plant-based omega-3s are not equivalent in power to marine omega-3s  00:25:23 - Genetic engineering of plants is needed for sustainable omega-3s in the future 00:27:18 - The omega-3 index reveals individual variations in omega-3 needs 00:32:13 - Red blood cell concentration of omega-3s better reflect long-term omega-3 status 00:36:41 - Genetic variants influence omega-3 dietary needs 00:54:20 - The omega-3 index may predict life expectancy 01:05:03 - How metabolites of omega-3 reduce and resolve inflammation 01:17:11 - High omega-3 concentrations halve the risk of COVID-19 death 01:20:10 - DHA may help keep the SARS-CoV-2 spike protein from entering cells 01:22:50 - Concerns over the omega-6/omega-3 ratio may be unfounded Looking for more?  Join over 300,000 people and get the latest distilled information on sleep, depression, and fasting straight to your inbox weekly: Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more:
#066 Dr. Mark Mattson on the Benefits of Stress, Metabolic Switching, Fasting, and Hormesis
Aug 24 2021
#066 Dr. Mark Mattson on the Benefits of Stress, Metabolic Switching, Fasting, and Hormesis
Dr. Mark Mattson Dr. Mark Mattson is a professor of neuroscience at the Johns Hopkins University School of Medicine and the former chief of the Neuroscience Research Laboratory at the National Institute on Aging. He's one of the most cited neuroscientists in the world, with more than 180,000 citations noted in the scientific literature. Dr. Mattson's work has advanced scientific understanding of brain aging and identified fundamental aspects of neurodegenerative disorders, including Alzheimer’s disease and Parkinson’s disease. His most notable work has focused on how the brain responds to mild stressors, such as those associated with exercise and intermittent fasting. In this episode, we discuss... 00:3:31 - Hormetic stressors drive adaptation and prevent physiological complacency 00:13:00 - Intermittent fasting improves health by promoting metabolic switching 00:16:49 - Daily time-restricted eating vs 5:2 weekly fasting  00:27:44 - A ketogenic diet and intermittent fasting differ in terms of brain effects 00:34:23 - Exercising while intermittent fasting exerts additive effects 00:52:32 - Plant-based bioactive compounds induce hormetic stress 01:10:48 - Severe caloric restriction may compromise muscle mass 01:26:25 - Intermittent fasting in young vs. old and in men vs. in women 01:35:20 - The effects of cortisol differ during a fast versus chronic stress 01:53:36 - Fasting-mimetics like resveratrol and spermidine vs actual fasting 02:08:44 - How ketone supplementation may improve brain health Join over 300,000 people and get the latest distilled information on circadian insights straight to your inbox weekly: Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more:
#065 Dr. Satchin Panda on Circadian Insights into Exercise Timing, Melatonin Biology, and Peak Cognition
Jul 5 2021
#065 Dr. Satchin Panda on Circadian Insights into Exercise Timing, Melatonin Biology, and Peak Cognition
Dr. Satchin Panda Dr. Satchidananda (Satchin) Panda is a professor in the Regulatory Biology Laboratory at the Salk Institute for Biological Studies.  Dr. Panda’s work focuses on chronobiology, the study of the day-night cycles that drive the multifaceted activities of the human body, using genetic, genomic, and biochemical approaches. He is an expert on circadian rhythms and a pioneer in the field of time-restricted eating. A priority for Dr. Panda when designing his studies is to identify strategies that positively impact public health. In this episode, Dr. Panda and I discuss... 00:00:00 - Introduction 00:04:29 - How circadian rhythms influence human health 00:12:30 - Seeking bright light in the morning and avoiding it in the evening improves sleep 00:20:40 - Supplemental melatonin may counteract evening bright light exposure 00:26:16 - The relationship between melatonin and insulin secretion  00:33:15 - Shift work, jet lag, and modern life contribute to circadian dysfunction 00:45:10 - Naps might aid with afternoon sleepiness and sleep loss 00:47:05 - Indoor lighting can be used to promote healthy circadian rhythms 00:51:20 - Time-restricted eating strengthens circadian biology 01:02:13 - Dr. Panda’s ongoing study uses a smartphone app to track diet 01:03:41 - Most people are unaware of their eating patterns 01:07:58 - How Dr. Panda incorporates his research findings into his own life 01:16:21 - Our circadian rhythms dictate when we should exercise 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 circadian insights straight to your inbox weekly: Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more:
#063 Dr. Roger Seheult from MedCram on COVID-19 Vaccines, Vitamin D, and Heat Hydrotherapy
Feb 26 2021
#063 Dr. Roger Seheult from MedCram on COVID-19 Vaccines, Vitamin D, and Heat Hydrotherapy
Dr. Roger Seheult Dr. Roger Seheult is the co-creator of MedCram Videos. In the early days of the COVID-19 pandemic, MedCram emerged as a beacon of insight, providing continuing coverage and perspectives in an environment almost defined by information scarcity.   What particularly excited me about the unique opportunity of this interview is that apart from Dr. Seheult being a unique voice of public scholarship during the early days of the pandemic, he's also a quadruple board-certified pulmonologist with deep experience working on the frontline of the COVID-19 pandemic. In this episode, we discuss: 00:00:00 - Introduction 00:06:20 - How MedCram Videos got started  00:09:37 - Using evidence to make COVID-19 treatment decisions 00:12:46 - The differences in treating early vs late-stage COVID-19  00:14:40 - How doctors would've treated COVID-19 one-hundred years ago 00:18:13 - Increasing ventilation reduces SARS-CoV-2 transmission  00:20:28 - Masks are virtually universally beneficial regardless of type 00:21:32 - Vitamin D and COVID-19 00:22:22 - Steroid chemical structure of vitamin D  00:23:24 - The vitamin D RDA is likely too low 00:24:23 - Vitamin D is more like a hormone than vitamin 00:26:21 - The overlap between COVID-19 and vitamin D deficiency 00:30:27 - How Mendelian randomization studies helped solve the vitamin D puzzle 00:34:20 - The gene regulatory effects of vitamin D  00:35:49 - Vitamin D and the ACE2/renin-angiontensin system 00:42:00 - Daily doses of vitamin D are more effective  00:43:23 - A prescription-only form of vitamin D (calcifediol) may be best for COVID-19 00:47:06 - Skin synthesis of vitamin D from sunlight can be unreliable  00:53:43 - The safest dose range for vitamin D 01:06:15 - The beneficial circadian effect of early morning sunlight 01:07:38 - Sleep deprivation impairs vital immunity 01:12:08 - Dr. Seheult's suggestions for the best sleep 01:19:18 - A Spanish flu era treatment boosts interferon by ten times 01:22:38 - Why interferon is so important for the viral response 01:26:43 - Treating the symptoms of fever during the Spanish flu harmed patients 01:31:58 - Dr. Seheult's ongoing research of hot hydrotherapy  01:47:00 - COVID-19 Vaccines   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: Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more:
#060 Dr. Giselle Petzinger on Exercise for Parkinson's Disease
Oct 14 2020
#060 Dr. Giselle Petzinger on Exercise for Parkinson's Disease
Giselle Petzinger Giselle Petzinger, MD, an associate professor of Neurology at the University of Southern California, studies the extensive effects of how different types of exercise, in particular skill-based exercise, can affect the clinical outcome for people with Parkinson’s disease. Dr. Petzinger's work focuses on understanding how to promote brain repair after injury, particularly in the context of Parkinson's disease. She is currently investigating ways to enhance neuroplasticity in a preclinical model of the disease. She has examined the role of exercise in Parkinson's disease, with emphasis on how different types of exercise affect distinct regions of the brain. Her work has implications for improving the quality of life of patients diagnosed with the neurological disorder — a condition for which there is no cure. In this episode, we discuss: 00:00:00 - Introduction 00:06:57 - What is Parkinson’s disease? 00:11:57 - When symptoms of Parkinson’s disease appear  00:14:57 - Circuits in the brain can compensate for  substantia nigra dysfunction 00:18:37 - Hereditary risk factors of Parkinson’s disease 00:21:25 - Parkinson’s disease is associated with pesticide and pollutant exposure 00:26:57 - Exercise can lower the risk of developing Parkinson’s disease 00:35:38 - How skill-based exercise such as boxing reduces disease symptoms  00:47:49 - Treadmill exercise increased BDNF and brain health 00:58:33 - Exercise at 80 percent of maximum heart rate slowed Parkinson’s disease progression  01:01:31 - Why exercise may not fully replace medications  01:09:58 - DHA reduces motor symptoms and dyskinesia  01:12:12 - Patients with Parkinson’s disease have higher levels of inflammatory biomarkers 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 parkinson's disease straight to your inbox weekly: Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: