Loading video...

Video Failed to Load

Go Home

New episode on the optimal exercise intensity, duration, and frequency to prevent and reverse heart aging! In this podcast episode, Dr. Benjamin Levine discusses his groundbreaking research, which reveals how three weeks of bed rest can have a more detrimental impact on fitness than 30 years of aging. Dr....

foundmyfitness's profile picture

Dr. Rhonda Patrick

1,419,609 subscribers

266,327 views • 2 years ago •via X (Twitter)

EducationHealth & WellnessSports
LIVE

Anya Rossi• Live Now

Private livecam show

10 Comments

Dr. Rhonda Patrick's profile picture
Dr. Rhonda Patrick2 years ago

Listen to this episode on: YouTube: Spotify: Podcasts: Show notes:

FoundMyFitness Clips's profile picture
FoundMyFitness Clips2 years ago

🔥🔥🔥

Existential Bread's profile picture
Existential Bread2 years ago

Wow, some exciting nonsense! "three weeks of bed rest can have a more detrimental impact on fitness than 30 years of aging" Anyone who has rested for three weeks knows it feels exactly like going from 35 years old to 65 years old. That's just science! /s FFS

Dr. Rhonda Patrick's profile picture
Dr. Rhonda Patrick2 years ago

He's talking about the sort of functional loss of fitness you see in aging, but from bed rest. It is reversible. This is the complement to the other more surprising observation, which is that aspects of cardiac aging are also reversible to some degree, too!

ELENYC's profile picture
ELENYC2 years ago

Really. Maybe you should catch up on Novak Djokovic lately or like the past year. His career is going down the toilet as is his health. Shame on you. Athletes DO HAVE LONG COVID (they are all over twitter) & so do children. You are a #longcovid denier and minimiser. "Doctor"

Dr. Rhonda Patrick's profile picture
Dr. Rhonda Patrick2 years ago

Long-term cessation of activity may do more harm than good. I think that was Dr. Levine's point and I don't think that's denialism at all. Are you sure that is really a fair take-away?

Naomi Harvey PhD #WearAMask's profile picture
Naomi Harvey PhD #WearAMask2 years ago

It’s the height of irresponsible to platform takes like this without acknowledging the dangers of exercise for people with conditions like Long Covid and Myalgic Encephalomyelitis. And FYI his comments about long covid and athletes are completely false, many athletes have LC.

ELENYC's profile picture
ELENYC2 years ago

I was athletic before Covid. I was at 22% BF, deadlifted 230 lbs, rowed 5K meters like it was normal, in the gym 5x a week and now have long covid. Dr. Levine should be ashamed to make such a false blanket statement. Novak Djokovic is the poster boy of Long Covid on full display.

Worker X's profile picture
Worker X2 years ago

Thanks for the detailed chapters and for having this important conversation!

A♠️'s profile picture
A♠️2 years ago

what a great interview, thanks for this.

Related Videos

By age 50, the average adult has lost at least 10% of their muscle mass and developed a stiffened left ventricle—yet the right exercise plan can reverse both. Over the years, I’ve interviewed some of the world’s top experts in exercise physiology, nutrition science, and human performance. In this brand-new podcast episode, I'm joined by guest Brady Holmer () to distill these insights to answer one key question: What does the science say about how to train? Get the new how to train according to the experts guide at TIMESTAMPS 0:00 - Introduction 3:35 - Training Goals 6:23 - Bed Rest vs. 30 Years of Aging 8:24 - Why Cardiorespiratory Fitness Matters 11:19 - VO2 Max and Longevity 18:47 - Zone 2 Limitations for VO2 Max 22:42 - Demystifying Training Zone Targets 28:29 - Smart Watches vs. Chest Straps 31:43 - Zone 2 vs. Interval Benefits 40:53 - Adjusting the 80/20 Rule 51:07 - Heart Stiffening Starts Early 54:09 - Optimal Four-Day Exercise Habit 1:02:16 - Reversing Twenty Years of Heart Age 1:14:51 - What Intensity Is Better for Mitochondria? 1:17:39 - Does Zone 2 Make You a Better “Fat Burner”? 1:27:04 - Intervals for Glucose Regulation 1:32:24 - Intensity Matters for Brain Health 1:36:20 - Exercise Snacks 1:42:27 - A Caffeine Alternative 1:43:32 - Timing Exercise Snacks 1:45:38 - Muscle Loss with Aging 1:48:19 - Powerpenia 1:50:04 - Resistance Training Principles 1:57:01 - Compound Exercises for Strength 2:00:05 - Rest Intervals Matter 2:02:02 - Lifting Heavy for Mental Resilience 2:05:26 - Should You Train to Failure? 2:08:57 - Strength Training Isn’t Cardio 2:12:16 - Hypertrophy Training 2:17:38 - Body Recomposition Strategies 2:22:52 - Time-Efficient Resistance Training 2:27:38 - The Interference Effect Myth 2:29:32 - Minimum Effective Dose for Resistance 2:31:16 - Sauna Use for Cardiorespiratory Fitness 2:36:17 - Heat vs. Cold for Training 2:39:06 - Anti-Atrophy Effects of Omega-3 2:41:21 - Protein Timing & Distribution 2:46:53 - Creatine Supplementation
2:52:47

By age 50, the average adult has lost at least 10% of their muscle mass and developed a stiffened left ventricle—yet the right exercise plan can reverse both. Over the years, I’ve interviewed some of the world’s top experts in exercise physiology, nutrition science, and human performance. In this brand-new podcast episode, I'm joined by guest Brady Holmer () to distill these insights to answer one key question: What does the science say about how to train? Get the new how to train according to the experts guide at TIMESTAMPS 0:00 - Introduction 3:35 - Training Goals 6:23 - Bed Rest vs. 30 Years of Aging 8:24 - Why Cardiorespiratory Fitness Matters 11:19 - VO2 Max and Longevity 18:47 - Zone 2 Limitations for VO2 Max 22:42 - Demystifying Training Zone Targets 28:29 - Smart Watches vs. Chest Straps 31:43 - Zone 2 vs. Interval Benefits 40:53 - Adjusting the 80/20 Rule 51:07 - Heart Stiffening Starts Early 54:09 - Optimal Four-Day Exercise Habit 1:02:16 - Reversing Twenty Years of Heart Age 1:14:51 - What Intensity Is Better for Mitochondria? 1:17:39 - Does Zone 2 Make You a Better “Fat Burner”? 1:27:04 - Intervals for Glucose Regulation 1:32:24 - Intensity Matters for Brain Health 1:36:20 - Exercise Snacks 1:42:27 - A Caffeine Alternative 1:43:32 - Timing Exercise Snacks 1:45:38 - Muscle Loss with Aging 1:48:19 - Powerpenia 1:50:04 - Resistance Training Principles 1:57:01 - Compound Exercises for Strength 2:00:05 - Rest Intervals Matter 2:02:02 - Lifting Heavy for Mental Resilience 2:05:26 - Should You Train to Failure? 2:08:57 - Strength Training Isn’t Cardio 2:12:16 - Hypertrophy Training 2:17:38 - Body Recomposition Strategies 2:22:52 - Time-Efficient Resistance Training 2:27:38 - The Interference Effect Myth 2:29:32 - Minimum Effective Dose for Resistance 2:31:16 - Sauna Use for Cardiorespiratory Fitness 2:36:17 - Heat vs. Cold for Training 2:39:06 - Anti-Atrophy Effects of Omega-3 2:41:21 - Protein Timing & Distribution 2:46:53 - Creatine Supplementation

Dr. Rhonda Patrick

378,320 views • 1 year ago

Vigorous exercise improves cognition and delays brain aging. Exercise causes muscles to produce lactate, which travels to the brain, triggering the production of neurotransmitters like norepinephrine and neurotrophic factors like BDNF. New episode on why we should incorporate more vigorous exercise into our routine. TIMESTAMPS: (01:51) What differentiates "vigorous" from "zone 2" (09:12) Why zone 2 training may not improve VO2 max (11:34) Balancing zone 2 & vigorous-intensity workouts (13:32) Norwegian 4x4 protocol improves VO2 max (16:52) Methods to estimate VO2 max outside a lab (19:49) What it takes to reverse 20 years of heart aging (25:40) How HIIT reduces type 2 diabetes risk (26:54) HIIT vs. Zone 2 for mitochondria (29:25) Should committed exercisers practice 80/20 rule? (32:35) Vigorous exercise enhances mitophagy (35:20) Why lactate from HIIT benefits the brain (37:45) How lactate allows "glucose sparing" in brain (40:43) The unique BDNF benefits of HIIT (41:59) Lactate signals the growth of new blood vessels (44:15) Exercise intensity increases myokine release (47:04) Exercise lowers mortality risk in cancer survivors (48:13) Vigorous exercise kills circulating tumor cells (49:53) Why exercise reduces depression and neurotoxicity (kynurenine mechanism) (51:58) How "exercise snacks" reduce mortality Get the 9-page companion guide "The Cognitive Enhancement Blueprint" at
1:00:27

Vigorous exercise improves cognition and delays brain aging. Exercise causes muscles to produce lactate, which travels to the brain, triggering the production of neurotransmitters like norepinephrine and neurotrophic factors like BDNF. New episode on why we should incorporate more vigorous exercise into our routine. TIMESTAMPS: (01:51) What differentiates "vigorous" from "zone 2" (09:12) Why zone 2 training may not improve VO2 max (11:34) Balancing zone 2 & vigorous-intensity workouts (13:32) Norwegian 4x4 protocol improves VO2 max (16:52) Methods to estimate VO2 max outside a lab (19:49) What it takes to reverse 20 years of heart aging (25:40) How HIIT reduces type 2 diabetes risk (26:54) HIIT vs. Zone 2 for mitochondria (29:25) Should committed exercisers practice 80/20 rule? (32:35) Vigorous exercise enhances mitophagy (35:20) Why lactate from HIIT benefits the brain (37:45) How lactate allows "glucose sparing" in brain (40:43) The unique BDNF benefits of HIIT (41:59) Lactate signals the growth of new blood vessels (44:15) Exercise intensity increases myokine release (47:04) Exercise lowers mortality risk in cancer survivors (48:13) Vigorous exercise kills circulating tumor cells (49:53) Why exercise reduces depression and neurotoxicity (kynurenine mechanism) (51:58) How "exercise snacks" reduce mortality Get the 9-page companion guide "The Cognitive Enhancement Blueprint" at

Dr. Rhonda Patrick

530,847 views • 2 years ago

Research suggests that up to 40% of cancer cases could be prevented through lifestyle changes. The evidence is now overwhelming: exercise is not just supportive—it’s a therapeutic intervention that recalibrates tumor biology, enhances treatment tolerance, and improves survival outcomes. Today’s interview features Dr. Kerry Courneya. With over 600 peer-reviewed studies, he is one of the most influential figures in exercise oncology. Even if you aren't someone who has personally experienced cancer in one form or another, you need to watch this episode. Episode 99 is Available now on X, YouTube, Spotify, and Apple Podcasts. Chapters: 0:00 - Introduction 1:47 - Why exercise should be effortful 2:33 - How to meaningfully reduce risk of cancer 6:22 - What type of exercise is best? 7:59 - How exercise reduces risk—even for smokers and the obese 10:48 - Weekend-only exercise 13:49 - 150 vs. 300 minutes per week (more is better—up to a point) 16:03 - Why pre-diagnosis exercise matters 19:09 - Why resilience to cancer treatment starts with exercise 21:01 - Why low muscle mass drives cancer death 23:58 - Why BMI fails to measure true obesity 27:51 - Why daily activity isn't enough (structured exercise matters) 29:34 - Breaking up sedentary time—do ‘exercise snacks’ help? 31:50 - Supplements vs. exercise 32:32 - Where exercise fits with chemo and immunotherapy 35:30 - Why rest is not the best medicine 41:20 - Aerobic vs. resistance 42:13 - How weight training improves 'chemo completion' 44:41 - Why exercise creates vulnerability in cancer cells (limitations do apply) 47:09 - Why exercise might be crucial for tumor elimination 53:03 - Why cardio may be better at clearing tumor cells 56:18 - When cancer spreads quickly—and when it doesn't 57:43 - Why liquid biopsies may prevent over-treatment 1:02:56 - Exercise-sensitive vs. exercise-resistant cancers 1:06:06 - Prostate cancer therapy—why strength training matters 1:08:10 - When exercise is the only therapy—does it work? 1:09:26 - Why HIIT reduces PSA in prostate cancer 1:11:40 - Avoiding overtreatment—can exercise buy you time? 1:12:00 - Why high-intensity exercise boosts anti-cancer biology 1:13:11 - Turning a diagnosis into a wake-up call 1:16:11 - Why oncologists are rethinking exercise 1:18:50 - Why exercise eases anxiety about cancer—proven psychological benefits 1:25:00 - Before, during, and after treatment 1:27:02 - Why exercise is unique among cancer therapies 1:28:16 - Why cancer patients stop exercising—the risky mistake almost everyone makes 1:30:41 - How to get sedentary cancer patients exercising (realistically) 1:33:15 - The $1 million case for including exercise 1:34:56 - Why recurrence trials haven't convinced doctors—yet 1:37:36 - The bottom-line message 1:37:55 - The myth of a cancer panacea (exercise included) 1:44:07 - What's the best $50 investment for staying active? 1:44:40 - Only 15 minutes per day—what’s the best anti-cancer exercise?
1:48:23

Research suggests that up to 40% of cancer cases could be prevented through lifestyle changes. The evidence is now overwhelming: exercise is not just supportive—it’s a therapeutic intervention that recalibrates tumor biology, enhances treatment tolerance, and improves survival outcomes. Today’s interview features Dr. Kerry Courneya. With over 600 peer-reviewed studies, he is one of the most influential figures in exercise oncology. Even if you aren't someone who has personally experienced cancer in one form or another, you need to watch this episode. Episode 99 is Available now on X, YouTube, Spotify, and Apple Podcasts. Chapters: 0:00 - Introduction 1:47 - Why exercise should be effortful 2:33 - How to meaningfully reduce risk of cancer 6:22 - What type of exercise is best? 7:59 - How exercise reduces risk—even for smokers and the obese 10:48 - Weekend-only exercise 13:49 - 150 vs. 300 minutes per week (more is better—up to a point) 16:03 - Why pre-diagnosis exercise matters 19:09 - Why resilience to cancer treatment starts with exercise 21:01 - Why low muscle mass drives cancer death 23:58 - Why BMI fails to measure true obesity 27:51 - Why daily activity isn't enough (structured exercise matters) 29:34 - Breaking up sedentary time—do ‘exercise snacks’ help? 31:50 - Supplements vs. exercise 32:32 - Where exercise fits with chemo and immunotherapy 35:30 - Why rest is not the best medicine 41:20 - Aerobic vs. resistance 42:13 - How weight training improves 'chemo completion' 44:41 - Why exercise creates vulnerability in cancer cells (limitations do apply) 47:09 - Why exercise might be crucial for tumor elimination 53:03 - Why cardio may be better at clearing tumor cells 56:18 - When cancer spreads quickly—and when it doesn't 57:43 - Why liquid biopsies may prevent over-treatment 1:02:56 - Exercise-sensitive vs. exercise-resistant cancers 1:06:06 - Prostate cancer therapy—why strength training matters 1:08:10 - When exercise is the only therapy—does it work? 1:09:26 - Why HIIT reduces PSA in prostate cancer 1:11:40 - Avoiding overtreatment—can exercise buy you time? 1:12:00 - Why high-intensity exercise boosts anti-cancer biology 1:13:11 - Turning a diagnosis into a wake-up call 1:16:11 - Why oncologists are rethinking exercise 1:18:50 - Why exercise eases anxiety about cancer—proven psychological benefits 1:25:00 - Before, during, and after treatment 1:27:02 - Why exercise is unique among cancer therapies 1:28:16 - Why cancer patients stop exercising—the risky mistake almost everyone makes 1:30:41 - How to get sedentary cancer patients exercising (realistically) 1:33:15 - The $1 million case for including exercise 1:34:56 - Why recurrence trials haven't convinced doctors—yet 1:37:36 - The bottom-line message 1:37:55 - The myth of a cancer panacea (exercise included) 1:44:07 - What's the best $50 investment for staying active? 1:44:40 - Only 15 minutes per day—what’s the best anti-cancer exercise?

Dr. Rhonda Patrick

219,900 views • 1 year ago

The current physical activity guidelines undervalue vigorous activity. Vigorous activity may be 4–9× more potent than moderate activity for reducing all-cause mortality, cardiovascular disease, diabetes, and cancer risk. The exercise guidelines assume a 2:1 ratio between moderate- and vigorous-intensity activity: two minutes of moderate activity equals one minute of vigorous. That's why the recommendations are 150–300 minutes of moderate or 75–150 minutes of vigorous activity each week. But new data suggest that ratio is wrong. In this brand-new journal-club episode, Brady Holmer (Brady Holmer) and I unpack a groundbreaking study that should change how we think about activity for disease prevention. The research identified that 1 minute of vigorous activity is roughly equivalent to 4–9 minutes of moderate activity, and 53–94 minutes of light activity, for disease risk reduction. It also shows a clear dose-response for vigorous activity that’s much weaker for moderate activity and barely detectable for light activity. We also do a deep dive into why vigorous activity is so powerful, the underlying mechanisms, and discuss practical takeaways, including how even very brief bouts of vigorous movement (think “exercise snacks”) can produce meaningful health benefits. Timestamps are below. You can find links to the episode on YouTube, Apple Podcasts, and Spotify in the next post. Enjoy! Timestamps: 0:00 - Introduction 2:14 - The 1:2 rule for exercise 6:28 - What counts as vigorous? 8:48 - Where exercise guidelines fail 9:32 - Inside the wearable-based study design 15:24 - Vigorous activity—easier than you think? 18:01 - Avoiding healthy user bias 19:12 - A better way to measure exercise 20:58 - Is vigorous 4–10x better? 25:08 - One vigorous min vs. one-hour walk 27:15 - Are light activity's benefits capped? 29:03 - Is vigorous 5x better for your heart? 30:12 - Does zone 2 count as vigorous? 31:24 - Dose-response comparison 32:35 - Vigorous exercise & younger arteries 38:29 - Why aging hearts need intensity 41:22 - Can intensity preserve VO₂ max? 42:40 - Moderate exercise & VO₂ max limits 44:34 - Is vigorous 10x better for diabetes? 51:01 - Why intensity boosts mitochondria 56:11 - Does intense exercise kill tumor cells? 1:02:28 - Hormonal benefits 1:03:19 - Preventing falls with intensity 1:07:49 - Fighting inflammation 1:09:42 - High-intensity training & brain aging 1:11:14 - The 2:1 ratio is out the door 1:13:03 - Could vigorous exercise become a pill? 1:14:21 - Short bursts for longer life 1:18:28 - Can short bouts match full workouts? 1:22:39 - Do wearables undervalue vigorous bursts? 1:25:19 - Can micro-workouts replace the gym? 1:30:23 - Updating exercise guidelines 1:41:48 - Is light activity useless? 1:44:17 - Is vigorous exercise safe for seniors? 1:48:41 - Is HIIT harmful to female hormones? 1:54:18 - Balancing intensity & recovery (80/20 rule) 1:56:43 - Brady’s exercise routine 2:00:30 - Vigorous activity & kids’ brainpower 2:03:27 - Are we undervaluing vigorous exercise? 2:05:16 - Why chasing steps doesn't work
2:10:24

The current physical activity guidelines undervalue vigorous activity. Vigorous activity may be 4–9× more potent than moderate activity for reducing all-cause mortality, cardiovascular disease, diabetes, and cancer risk. The exercise guidelines assume a 2:1 ratio between moderate- and vigorous-intensity activity: two minutes of moderate activity equals one minute of vigorous. That's why the recommendations are 150–300 minutes of moderate or 75–150 minutes of vigorous activity each week. But new data suggest that ratio is wrong. In this brand-new journal-club episode, Brady Holmer (Brady Holmer) and I unpack a groundbreaking study that should change how we think about activity for disease prevention. The research identified that 1 minute of vigorous activity is roughly equivalent to 4–9 minutes of moderate activity, and 53–94 minutes of light activity, for disease risk reduction. It also shows a clear dose-response for vigorous activity that’s much weaker for moderate activity and barely detectable for light activity. We also do a deep dive into why vigorous activity is so powerful, the underlying mechanisms, and discuss practical takeaways, including how even very brief bouts of vigorous movement (think “exercise snacks”) can produce meaningful health benefits. Timestamps are below. You can find links to the episode on YouTube, Apple Podcasts, and Spotify in the next post. Enjoy! Timestamps: 0:00 - Introduction 2:14 - The 1:2 rule for exercise 6:28 - What counts as vigorous? 8:48 - Where exercise guidelines fail 9:32 - Inside the wearable-based study design 15:24 - Vigorous activity—easier than you think? 18:01 - Avoiding healthy user bias 19:12 - A better way to measure exercise 20:58 - Is vigorous 4–10x better? 25:08 - One vigorous min vs. one-hour walk 27:15 - Are light activity's benefits capped? 29:03 - Is vigorous 5x better for your heart? 30:12 - Does zone 2 count as vigorous? 31:24 - Dose-response comparison 32:35 - Vigorous exercise & younger arteries 38:29 - Why aging hearts need intensity 41:22 - Can intensity preserve VO₂ max? 42:40 - Moderate exercise & VO₂ max limits 44:34 - Is vigorous 10x better for diabetes? 51:01 - Why intensity boosts mitochondria 56:11 - Does intense exercise kill tumor cells? 1:02:28 - Hormonal benefits 1:03:19 - Preventing falls with intensity 1:07:49 - Fighting inflammation 1:09:42 - High-intensity training & brain aging 1:11:14 - The 2:1 ratio is out the door 1:13:03 - Could vigorous exercise become a pill? 1:14:21 - Short bursts for longer life 1:18:28 - Can short bouts match full workouts? 1:22:39 - Do wearables undervalue vigorous bursts? 1:25:19 - Can micro-workouts replace the gym? 1:30:23 - Updating exercise guidelines 1:41:48 - Is light activity useless? 1:44:17 - Is vigorous exercise safe for seniors? 1:48:41 - Is HIIT harmful to female hormones? 1:54:18 - Balancing intensity & recovery (80/20 rule) 1:56:43 - Brady’s exercise routine 2:00:30 - Vigorous activity & kids’ brainpower 2:03:27 - Are we undervaluing vigorous exercise? 2:05:16 - Why chasing steps doesn't work

Dr. Rhonda Patrick

306,189 views • 7 months ago

New presentation! At the recent A4M LongevityFest conference (American Academy of Anti-Aging Medicine (A4M)) I discussed how omega-3, vitamin D, and magnesium deficiencies accelerate aging, the life expectancy benefits from improving VO2 max, and the anti-cancer effects of vigorous exercise. Available on YouTube, Spotify, X, and everywhere else. Links in comment. Timestamps: 0:00 - Vitamin D, the gene regulator 5:58 - Vitamin D deficiency & mortality risk 9:24 - Optimal vitamin D levels & supplementation 11:10 - Magnesium deficiency & DNA damage 14:50 - Dangers of inadequate omega-3 intake 17:07 - Why you want your omega-3 index in the 8% range 23:17 - Vigorous exercise is the best longevity drug 24:50 - VO2 max & life expectancy 29:36 - VO2 max protocols 32:27 - Measuring VO2 max 33:34 - Reversing 20 years of heart aging 36:31 - Blood pressure benefits of vigorous exercise 37:48 - BDNF benefits of vigorous exercise 40:58 - Vigorous exercise improves focus & attention 42:11 - Exercise protocols for maximizing BDNF 43:13 - Anti-cancer effects of vigorous exercise 45:30 - How to use exercise snacks to break up sedentary time
52:20

New presentation! At the recent A4M LongevityFest conference (American Academy of Anti-Aging Medicine (A4M)) I discussed how omega-3, vitamin D, and magnesium deficiencies accelerate aging, the life expectancy benefits from improving VO2 max, and the anti-cancer effects of vigorous exercise. Available on YouTube, Spotify, X, and everywhere else. Links in comment. Timestamps: 0:00 - Vitamin D, the gene regulator 5:58 - Vitamin D deficiency & mortality risk 9:24 - Optimal vitamin D levels & supplementation 11:10 - Magnesium deficiency & DNA damage 14:50 - Dangers of inadequate omega-3 intake 17:07 - Why you want your omega-3 index in the 8% range 23:17 - Vigorous exercise is the best longevity drug 24:50 - VO2 max & life expectancy 29:36 - VO2 max protocols 32:27 - Measuring VO2 max 33:34 - Reversing 20 years of heart aging 36:31 - Blood pressure benefits of vigorous exercise 37:48 - BDNF benefits of vigorous exercise 40:58 - Vigorous exercise improves focus & attention 42:11 - Exercise protocols for maximizing BDNF 43:13 - Anti-cancer effects of vigorous exercise 45:30 - How to use exercise snacks to break up sedentary time

Dr. Rhonda Patrick

106,049 views • 2 years ago

A 2-year exercise regimen reversed up to 20 years of heart aging in sedentary 50-year-olds By training 5-6 hours per week, their hearts became structurally younger—more like a 30-year-old’s The protocol used by Dr. Benjamin Levine’s team: • Norwegian 4x4 Intervals: 4 min. at the maximum intensity you can sustain (for a given pace, this is usually ~85-95% HRmax), 3 min. of low-intensity recovery (~70% HRmax), repeat 4x weekly • Recovery Aerobics: 20-30 min. light exercise • Endurance Sessions: 1+ hr. endurance training, plus separate 30-min. base pace weekly • Strength Training: Twice weekly Exercise is powerful medicine
2:09

A 2-year exercise regimen reversed up to 20 years of heart aging in sedentary 50-year-olds By training 5-6 hours per week, their hearts became structurally younger—more like a 30-year-old’s The protocol used by Dr. Benjamin Levine’s team: • Norwegian 4x4 Intervals: 4 min. at the maximum intensity you can sustain (for a given pace, this is usually ~85-95% HRmax), 3 min. of low-intensity recovery (~70% HRmax), repeat 4x weekly • Recovery Aerobics: 20-30 min. light exercise • Endurance Sessions: 1+ hr. endurance training, plus separate 30-min. base pace weekly • Strength Training: Twice weekly Exercise is powerful medicine

FoundMyFitness Clips

195,393 views • 1 year ago

Is there any amount of alcohol that is beneficial? My latest episode delves into its detrimental effects on brain volume loss, neuroinflammation risks via gut-brain axis disruption, and the credibility of mitigation strategies and hangover "cures." We also explore how alcohol affects brain function, sleep, glucose regulation, cardiovascular health, cancer risk, exercise adaptations, potentially heritable epigenetic changes, and more. Whether you avoid alcohol, drink a little too much, or fall somewhere in between, this comprehensive episode has valuable information for everyone. Timestamps: 0:00 - Introduction 2:19 - What does it mean to "have a drink"? 3:55 - Drinking frequency definitions 6:55 - How alcohol is metabolized 10:47 - How genetics affect alcohol metabolism 12:41 - Can alcoholism be inherited? 13:58 - How food affects alcohol metabolism 15:57 - Does age affect alcohol metabolism? 16:46 - How alcohol affects micronutrient absorption 21:22 - How alcohol affects gut health 23:15 - Alcohol elevates circulating LPS levels 26:09 - Gut health & alcohol use disorders 30:49 - Sick quitter & healthy user biases 33:57 - How alcohol impacts the brain 37:53 - Alcohol's effects on anxiety 42:09 - Brain volume loss from alcohol 44:16 - Alcohol facilitates vitamin B1 deficiency 46:00 - Alcohol promotes brain inflammation 47:16 - Dementia & Alzheimer's disease risk 53:19 - Impact on APOE4 carriers 57:28 - Alcohol and brain health mechanisms 1:01:11 - Is resveratrol in red wine beneficial? 1:05:50 - Detailing the sleep stages 1:09:11 - How alcohol impacts sleep 1:12:44 - Alcohol worsens sleep apnea 1:14:10 - Reducing impact on sleep 1:16:37 - Hangover symptoms & causes 1:20:56 - How different alcohol types affect hangover severity 1:22:22 - Treating hangovers with fruit 1:25:05 - Zinc, vitamin B3, & hangovers 1:26:05 - Managing hangovers with NSAIDs 1:26:46 - "Hair of the dog” for hangovers 1:27:05 - Liposomal glutathione, NAC, & hangovers 1:30:21 - Does ZBiotics credibly prevent hangovers? 1:32:43 - Dihydromyricetin (DHM) for hangovers 1:33:41 - Exercise & sauna for treating hangovers 1:34:47 - Does alcohol cause early death? 1:38:54 - Alcohol consumption in Blue Zones 1:52:18 - Genetics, alcohol, & cancer risk 1:55:10 - Can quitting alcohol lower cancer risk? 1:57:15 - Cancer-causing mechanisms 2:04:15 - Alcohol & cardiovascular disease (CVD) 2:11:42 - Mechanisms of cardiovascular disease 2:15:55 - Industry funding in alcohol research 2:17:54 - Type 2 diabetes risk 2:20:08 - How alcohol affects blood glucose 2:22:58 - Alcohol's impact on your waistline 2:26:04 - Why alcohol facilitates weight gain 2:28:37 - How alcohol impacts reproductive health 2:31:29 - Fertility impacts of alcohol in females 2:37:27 - How alcohol impacts fertility in males 2:39:03 - Preconception alcohol risks 2:41:44 - How alcohol affects testosterone in men 2:43:27 - Pre-pregnancy alcohol consumption risks 2:47:49 - Is red wine the healthiest option? 2:51:19 - Headaches after drinking red wine 2:52:20 - Alcohol & post-exercise recovery 2:56:08 - Does alcohol "blunt your gains"? 2:58:45 - How alcohol affects VO2 max 2:59:36 - Can exercise lessen alcohol cravings? 3:02:34 - FGF21, exercise, and alcohol intake 3:07:32 - Alcohol damage control tactics This episode is available on X, YouTube, Spotify, and everywhere else. Links in comment.
3:15:46

Is there any amount of alcohol that is beneficial? My latest episode delves into its detrimental effects on brain volume loss, neuroinflammation risks via gut-brain axis disruption, and the credibility of mitigation strategies and hangover "cures." We also explore how alcohol affects brain function, sleep, glucose regulation, cardiovascular health, cancer risk, exercise adaptations, potentially heritable epigenetic changes, and more. Whether you avoid alcohol, drink a little too much, or fall somewhere in between, this comprehensive episode has valuable information for everyone. Timestamps: 0:00 - Introduction 2:19 - What does it mean to "have a drink"? 3:55 - Drinking frequency definitions 6:55 - How alcohol is metabolized 10:47 - How genetics affect alcohol metabolism 12:41 - Can alcoholism be inherited? 13:58 - How food affects alcohol metabolism 15:57 - Does age affect alcohol metabolism? 16:46 - How alcohol affects micronutrient absorption 21:22 - How alcohol affects gut health 23:15 - Alcohol elevates circulating LPS levels 26:09 - Gut health & alcohol use disorders 30:49 - Sick quitter & healthy user biases 33:57 - How alcohol impacts the brain 37:53 - Alcohol's effects on anxiety 42:09 - Brain volume loss from alcohol 44:16 - Alcohol facilitates vitamin B1 deficiency 46:00 - Alcohol promotes brain inflammation 47:16 - Dementia & Alzheimer's disease risk 53:19 - Impact on APOE4 carriers 57:28 - Alcohol and brain health mechanisms 1:01:11 - Is resveratrol in red wine beneficial? 1:05:50 - Detailing the sleep stages 1:09:11 - How alcohol impacts sleep 1:12:44 - Alcohol worsens sleep apnea 1:14:10 - Reducing impact on sleep 1:16:37 - Hangover symptoms & causes 1:20:56 - How different alcohol types affect hangover severity 1:22:22 - Treating hangovers with fruit 1:25:05 - Zinc, vitamin B3, & hangovers 1:26:05 - Managing hangovers with NSAIDs 1:26:46 - "Hair of the dog” for hangovers 1:27:05 - Liposomal glutathione, NAC, & hangovers 1:30:21 - Does ZBiotics credibly prevent hangovers? 1:32:43 - Dihydromyricetin (DHM) for hangovers 1:33:41 - Exercise & sauna for treating hangovers 1:34:47 - Does alcohol cause early death? 1:38:54 - Alcohol consumption in Blue Zones 1:52:18 - Genetics, alcohol, & cancer risk 1:55:10 - Can quitting alcohol lower cancer risk? 1:57:15 - Cancer-causing mechanisms 2:04:15 - Alcohol & cardiovascular disease (CVD) 2:11:42 - Mechanisms of cardiovascular disease 2:15:55 - Industry funding in alcohol research 2:17:54 - Type 2 diabetes risk 2:20:08 - How alcohol affects blood glucose 2:22:58 - Alcohol's impact on your waistline 2:26:04 - Why alcohol facilitates weight gain 2:28:37 - How alcohol impacts reproductive health 2:31:29 - Fertility impacts of alcohol in females 2:37:27 - How alcohol impacts fertility in males 2:39:03 - Preconception alcohol risks 2:41:44 - How alcohol affects testosterone in men 2:43:27 - Pre-pregnancy alcohol consumption risks 2:47:49 - Is red wine the healthiest option? 2:51:19 - Headaches after drinking red wine 2:52:20 - Alcohol & post-exercise recovery 2:56:08 - Does alcohol "blunt your gains"? 2:58:45 - How alcohol affects VO2 max 2:59:36 - Can exercise lessen alcohol cravings? 3:02:34 - FGF21, exercise, and alcohol intake 3:07:32 - Alcohol damage control tactics This episode is available on X, YouTube, Spotify, and everywhere else. Links in comment.

Dr. Rhonda Patrick

154,859 views • 2 years ago

New episode with Dr. Steve Horvath (Prof Steve Horvath), a pioneer in the field of epigenetic aging clocks. Steve developed the original Horvath clock, one of the first tools to show that DNA methylation carries a remarkably reliable signal of aging across human tissues. In this episode, he explains what biological clocks actually measure, why different clocks can disagree, and how to interpret a biological-age result without treating it like a literal lifespan forecast. We talk about chronological age vs. biological age, and we also get into the intervention evidence on exercise and VO2 max, calorie restriction, omega-3s, vitamin D, multivitamins, and weight loss/GLP-1 therapy, among other topics! The big theme is that biological clocks can be useful dashboards, but they are not diagnoses, fortune-telling tools, or proof that one supplement has reversed aging. This was Steve's second appearance on the podcast and he did not disappoint. You won't want to miss this episode. Links to the episode on all platforms in the comments below. Timestamps: 0:00 - Introduction 1:59 - Biological vs. chronological age 7:33 - Why one clock isn't enough 13:16 - PhenoAge vs. GrimAge 15:21 - GrimAge & mortality risk 19:04 - Epigenome as stress memory 23:02 - Can stress be inherited? 25:06 - Why clocks fail in sperm 26:30 - Can lifestyle reverse GrimAge? 28:18 - DunedinPACE as an odometer 32:20 - Judging longevity interventions 34:41 - Clocks as mortality surrogates 38:28 - Most validated interventions 41:25 - 5 years younger in 7 months? 45:43 - Can GrimAge predict death? 47:30 - Translating GrimAge to lifespan 52:16 - Blind spots of aging clocks 58:20 - More than inflammation 1:00:56 - Young blood, transient effects 1:04:46 - Calorie restriction 1:08:54 - GLP-1 drugs & weight loss 1:12:24 - Can a multivitamin slow aging? 1:21:05 - Omega-3, vitamin D, & exercise 1:28:55 - Removing an aging accelerator 1:31:24 - Vegetables vs. exercise 1:36:58 - Does red meat age you? 1:38:38 - Hard training moves the clock 1:45:59 - Heat as an exercise mimetic 1:47:23 - When cold slows the clock 1:49:48 - Does poor sleep speed aging? 1:51:19 - Can friendship slow aging? 1:57:49 - Are consumer tests worth it? 2:02:46 - Choosing a reliable test 2:07:33 - Different clocks, different lenses 2:12:21 - Can AI build better clocks? 2:13:53 - Partial reprogramming 2:17:47 - What reprogramming can't fix 2:22:37 - Do DNA mutations drive aging? 2:24:53 - The silver bullet problem 2:29:23 - Limits of polygenic risk 2:33:32 - Steve's longevity routine 2:38:05 - How stress affects aging
2:39:14

New episode with Dr. Steve Horvath (Prof Steve Horvath), a pioneer in the field of epigenetic aging clocks. Steve developed the original Horvath clock, one of the first tools to show that DNA methylation carries a remarkably reliable signal of aging across human tissues. In this episode, he explains what biological clocks actually measure, why different clocks can disagree, and how to interpret a biological-age result without treating it like a literal lifespan forecast. We talk about chronological age vs. biological age, and we also get into the intervention evidence on exercise and VO2 max, calorie restriction, omega-3s, vitamin D, multivitamins, and weight loss/GLP-1 therapy, among other topics! The big theme is that biological clocks can be useful dashboards, but they are not diagnoses, fortune-telling tools, or proof that one supplement has reversed aging. This was Steve's second appearance on the podcast and he did not disappoint. You won't want to miss this episode. Links to the episode on all platforms in the comments below. Timestamps: 0:00 - Introduction 1:59 - Biological vs. chronological age 7:33 - Why one clock isn't enough 13:16 - PhenoAge vs. GrimAge 15:21 - GrimAge & mortality risk 19:04 - Epigenome as stress memory 23:02 - Can stress be inherited? 25:06 - Why clocks fail in sperm 26:30 - Can lifestyle reverse GrimAge? 28:18 - DunedinPACE as an odometer 32:20 - Judging longevity interventions 34:41 - Clocks as mortality surrogates 38:28 - Most validated interventions 41:25 - 5 years younger in 7 months? 45:43 - Can GrimAge predict death? 47:30 - Translating GrimAge to lifespan 52:16 - Blind spots of aging clocks 58:20 - More than inflammation 1:00:56 - Young blood, transient effects 1:04:46 - Calorie restriction 1:08:54 - GLP-1 drugs & weight loss 1:12:24 - Can a multivitamin slow aging? 1:21:05 - Omega-3, vitamin D, & exercise 1:28:55 - Removing an aging accelerator 1:31:24 - Vegetables vs. exercise 1:36:58 - Does red meat age you? 1:38:38 - Hard training moves the clock 1:45:59 - Heat as an exercise mimetic 1:47:23 - When cold slows the clock 1:49:48 - Does poor sleep speed aging? 1:51:19 - Can friendship slow aging? 1:57:49 - Are consumer tests worth it? 2:02:46 - Choosing a reliable test 2:07:33 - Different clocks, different lenses 2:12:21 - Can AI build better clocks? 2:13:53 - Partial reprogramming 2:17:47 - What reprogramming can't fix 2:22:37 - Do DNA mutations drive aging? 2:24:53 - The silver bullet problem 2:29:23 - Limits of polygenic risk 2:33:32 - Steve's longevity routine 2:38:05 - How stress affects aging

Dr. Rhonda Patrick

86,945 views • 1 month ago

New presentation! I discuss why high-intensity interval training is superior for glucose regulation, how avoiding late-night eating improves metabolic health, and the critical role of sleep in optimizing glucose control. Available on YouTube, Spotify, X, and everywhere else. Links in comment. Timestamps: 0:00 - Introduction 1:31 - HIIT vs. zone 2 for metabolic health 3:52 - Lactate as a signaling molecule 6:39 - HIIT conditions for improving body composition 7:42 - Mitophagy from vigorous exercise 11:33 - HIIT vs. zone 2 for mitochondrial biogenesis 13:15 - Evidence-based HIIT protocols 14:52 - “Exercise snacks” pre- and post-meal 15:16 - 10 bodyweight squats vs. 45-minute walk 16:56 - Mortality benefits of short exercise bursts 20:14 - Why late-night eating is detrimental 24:43 - Brain atrophy from high-normal glucose 25:36 - Circadian misalignment 26:52 - Time-restricted eating 29:30 - Why early eating is best for metabolic health 31:54 - Mild sleep restriction’s metabolic effects 34:04 - Sleep restriction and type 2 diabetes 34:50 - Advanced glycation end products 36:45 - How sleep restriction affects insulin signaling 37:50 - Why short sleep facilitates obesity 39:09 - Sleep hygiene checklist 42:43 - Sleep extension 43:53 - Cognitive behavioral therapy for insomnia (CBT-I) 45:28 - Benefits of HIIT when sleep-restricted 48:01 - Can HIIT reduce mortality risk from poor sleep? To learn more about the A4M Metabolic Health conferences, make sure to give them a follow at American Academy of Anti-Aging Medicine (A4M).
49:57

New presentation! I discuss why high-intensity interval training is superior for glucose regulation, how avoiding late-night eating improves metabolic health, and the critical role of sleep in optimizing glucose control. Available on YouTube, Spotify, X, and everywhere else. Links in comment. Timestamps: 0:00 - Introduction 1:31 - HIIT vs. zone 2 for metabolic health 3:52 - Lactate as a signaling molecule 6:39 - HIIT conditions for improving body composition 7:42 - Mitophagy from vigorous exercise 11:33 - HIIT vs. zone 2 for mitochondrial biogenesis 13:15 - Evidence-based HIIT protocols 14:52 - “Exercise snacks” pre- and post-meal 15:16 - 10 bodyweight squats vs. 45-minute walk 16:56 - Mortality benefits of short exercise bursts 20:14 - Why late-night eating is detrimental 24:43 - Brain atrophy from high-normal glucose 25:36 - Circadian misalignment 26:52 - Time-restricted eating 29:30 - Why early eating is best for metabolic health 31:54 - Mild sleep restriction’s metabolic effects 34:04 - Sleep restriction and type 2 diabetes 34:50 - Advanced glycation end products 36:45 - How sleep restriction affects insulin signaling 37:50 - Why short sleep facilitates obesity 39:09 - Sleep hygiene checklist 42:43 - Sleep extension 43:53 - Cognitive behavioral therapy for insomnia (CBT-I) 45:28 - Benefits of HIIT when sleep-restricted 48:01 - Can HIIT reduce mortality risk from poor sleep? To learn more about the A4M Metabolic Health conferences, make sure to give them a follow at American Academy of Anti-Aging Medicine (A4M).

Dr. Rhonda Patrick

130,077 views • 1 year ago

Most of us don’t have a slow metabolism, and are far from overtraining. The real issue is people underestimate their calorie intake, confuse discomfort with "failure," and just don't do the work. New episode with Dr. Layne Norton (Layne Norton, PhD), a Ph.D. scientist, professional bodybuilder, and champion powerlifter who deadlifts over 700 pounds. We discuss: • When to push to failure • Whether seed oils promote chronic disease (and how) • Why good habits beat perfectionism • Layne’s approach to eating, training, and supplementation. Plus, we tackle hot topics like the carnivore diet, artificial sweeteners, intermittent fasting, and more. This episode is available on X, YouTube, Spotify, and everywhere else. Links in comment. Timestamps: 0:00 - Introduction 2:30 - Layne's coaching philosophy 12:22 - Why to start tracking calories (for at least 3 days) 15:24 - Why people mislead themselves about food intake 20:49 - Exercise vs. SSRIs 24:35 - Treat exercise like brushing your teeth 27:53 - Why old people should lift 31:34 - Should you train to failure? 44:50 - Exercise selection 54:29 - Is lifting heavy necessary? 55:37 - Barbell vs. hack squats for preventing falls 57:53 - Why lifting weights decreases lower back pain 59:26 - How to prevent and overcome training injuries 1:08:59 - Why 'exposure therapy' promotes recovery 1:12:47 - Why pain doesn't always indicate tissue injury 1:16:00 - Why and how to train after poor sleep 1:19:40 - Why menopause can cause weight gain 1:27:19 - Why it's never too late to start lifting weights 1:29:48 - Training tips for older people with joint pain 1:34:01 - Total protein intake vs. distribution 1:42:02 - Layne's daily protein distribution 1:44:27 - The shortcomings of nutrition studies 1:51:49 - Is consuming more than 1.6 g/kg of protein beneficial? 1:53:16 - Protein consumption in a calorie deficit 1:54:26 - Protein intake for endurance athletes 1:55:50 - How much protein does Layne eat? 1:56:54 - Are seed oils a predominant cause of disease? 2:01:15 - Saturated fat vs. seed oils 2:06:28 - Is the carnivore diet an LDL cholesterol catastrophe? 2:11:59 - Why heating seeds oil makes them inflammatory 2:18:16 - Is there a "big food" industry conspiracy? 2:24:00 - Sugar-sweetened beverages 2:28:00 - Can diet soda help you lose weight? 2:32:03 - Diet soda (cancer and microbiome) 2:42:07 - Why Layne rarely takes a strong position on early science 2:46:47 - Carnivore diet 2:59:35 - Time-restricted eating and fasting 3:10:21 - Layne's daily routine 3:14:38 - Layne's diet and supplements 3:16:21 - Why everyone should take creatine 3:20:32 - Rhodiola rosea 3:22:03 - Ashwagandha 3:23:37 - Promising supplements (need more evidence)
3:31:06

Most of us don’t have a slow metabolism, and are far from overtraining. The real issue is people underestimate their calorie intake, confuse discomfort with "failure," and just don't do the work. New episode with Dr. Layne Norton (Layne Norton, PhD), a Ph.D. scientist, professional bodybuilder, and champion powerlifter who deadlifts over 700 pounds. We discuss: • When to push to failure • Whether seed oils promote chronic disease (and how) • Why good habits beat perfectionism • Layne’s approach to eating, training, and supplementation. Plus, we tackle hot topics like the carnivore diet, artificial sweeteners, intermittent fasting, and more. This episode is available on X, YouTube, Spotify, and everywhere else. Links in comment. Timestamps: 0:00 - Introduction 2:30 - Layne's coaching philosophy 12:22 - Why to start tracking calories (for at least 3 days) 15:24 - Why people mislead themselves about food intake 20:49 - Exercise vs. SSRIs 24:35 - Treat exercise like brushing your teeth 27:53 - Why old people should lift 31:34 - Should you train to failure? 44:50 - Exercise selection 54:29 - Is lifting heavy necessary? 55:37 - Barbell vs. hack squats for preventing falls 57:53 - Why lifting weights decreases lower back pain 59:26 - How to prevent and overcome training injuries 1:08:59 - Why 'exposure therapy' promotes recovery 1:12:47 - Why pain doesn't always indicate tissue injury 1:16:00 - Why and how to train after poor sleep 1:19:40 - Why menopause can cause weight gain 1:27:19 - Why it's never too late to start lifting weights 1:29:48 - Training tips for older people with joint pain 1:34:01 - Total protein intake vs. distribution 1:42:02 - Layne's daily protein distribution 1:44:27 - The shortcomings of nutrition studies 1:51:49 - Is consuming more than 1.6 g/kg of protein beneficial? 1:53:16 - Protein consumption in a calorie deficit 1:54:26 - Protein intake for endurance athletes 1:55:50 - How much protein does Layne eat? 1:56:54 - Are seed oils a predominant cause of disease? 2:01:15 - Saturated fat vs. seed oils 2:06:28 - Is the carnivore diet an LDL cholesterol catastrophe? 2:11:59 - Why heating seeds oil makes them inflammatory 2:18:16 - Is there a "big food" industry conspiracy? 2:24:00 - Sugar-sweetened beverages 2:28:00 - Can diet soda help you lose weight? 2:32:03 - Diet soda (cancer and microbiome) 2:42:07 - Why Layne rarely takes a strong position on early science 2:46:47 - Carnivore diet 2:59:35 - Time-restricted eating and fasting 3:10:21 - Layne's daily routine 3:14:38 - Layne's diet and supplements 3:16:21 - Why everyone should take creatine 3:20:32 - Rhodiola rosea 3:22:03 - Ashwagandha 3:23:37 - Promising supplements (need more evidence)

Dr. Rhonda Patrick

228,403 views • 1 year ago

Creatine isn’t just for athletes. A growing body of scientific evidence now shows creatine helps preserve muscle during aging, maintains bone density, improves cognition (especially during stress), and speeds muscle recovery after intense exercise. To explore the mechanisms, optimal dosing strategies, and practical considerations, and more, I invited a leading creatine researcher Dr. Darren Candow (Darren Candow, PhD, CSEP-CEP, FISSN) onto the podcast. Even if you’re not an athlete—or you’ve dismissed creatine as a muscle supplement—you need to listen to this episode. Links to YouTube, Apple Podcasts, and Spotify in the comments. Timestamps: 0:00 - Introduction 0:56 - What makes creatine effective for exercise performance? 4:23 - The loss of explosive power with aging 5:59 - How creatine speeds up recovery between sets 8:36 - Two ways creatine boosts muscle strength 10:34 - Why creatine might not speed typical weight-training recovery 13:01 - Anti-catabolic effects 13:38 - Why do men and women respond differently? 15:12 - Dietary creatine vs. supplementation 15:59 - Is creatine supplementation necessary—or optional? 17:27 - Why plant-based may benefit most 18:38 - Should creatine dosage change with age? 19:23 - Loading vs. daily dosing 22:20 - Why 5 grams might not be enough—other tissues 24:11 - Can creatine prevent bone loss—even without weight training? 24:32 - How creatine supports osteoblast activity 26:13 - Preventing hip fractures with creatine 28:55 - Creatine vs. bisphosphonates 32:43 - Why creatine isn’t just for weightlifters 35:14 - Why stressed brains benefit most 37:19 - Why brain aging accelerates demand 40:16 - Why 10g per day might be the optimal dose 42:07 - Why creatine counteracts sleep deprivation 45:16 - Before vs. after concussion 47:39 - Should dosage be adjusted by weight? 49:01 - Does creatine improve sleep on training days? 51:56 - Creatine for Alzheimer’s and Parkinson’s 53:29 - Can creatine help with depression and anxiety? 56:46 - Creatine and glutamine for preventing respiratory illness 59:02 - Why creatine may enhance endothelial health and circulation 1:00:26 - Creatine’s role in cardiometabolic health 1:02:07 - When does loading actually make sense? 1:03:12 - Preserving muscle and enhancing recovery after injury 1:06:07 - Is creatine effective without exercise? 1:08:23 - Why creatine might improve male fertility 1:10:19 - Is it safe for children? 1:13:43 - Creatine supplementation during pregnancy 1:15:15 - Could creatine boost motor skills in kids? 1:15:55 - Creatine monohydrate vs. the rest 1:20:37 - How to avoid digestive issues with creatine supplementation 1:23:18 - Does timing matter—and should you cycle it? 1:24:54 - Should you take creatine every day—or only workout days? 1:25:39 - Why caffeine might blunt the effects 1:28:43 - Does creatine increase body fat—or is that a myth? 1:29:30 - Preventing cramps (the hydration myth) 1:30:55 - Why creatine won’t damage your kidneys 1:33:21 - Why creatine is linked (wrongly?) to baldness 1:36:44 - Debunking myths—sleep, cancer, urination 1:40:01 - How creatine affects homocysteine levels 1:42:54 - Creatine and protein—the ideal post-workout pair? 1:45:48 - How to pick the best creatine supplement 1:48:08 - What to know about micronized creatine
1:49:28

Creatine isn’t just for athletes. A growing body of scientific evidence now shows creatine helps preserve muscle during aging, maintains bone density, improves cognition (especially during stress), and speeds muscle recovery after intense exercise. To explore the mechanisms, optimal dosing strategies, and practical considerations, and more, I invited a leading creatine researcher Dr. Darren Candow (Darren Candow, PhD, CSEP-CEP, FISSN) onto the podcast. Even if you’re not an athlete—or you’ve dismissed creatine as a muscle supplement—you need to listen to this episode. Links to YouTube, Apple Podcasts, and Spotify in the comments. Timestamps: 0:00 - Introduction 0:56 - What makes creatine effective for exercise performance? 4:23 - The loss of explosive power with aging 5:59 - How creatine speeds up recovery between sets 8:36 - Two ways creatine boosts muscle strength 10:34 - Why creatine might not speed typical weight-training recovery 13:01 - Anti-catabolic effects 13:38 - Why do men and women respond differently? 15:12 - Dietary creatine vs. supplementation 15:59 - Is creatine supplementation necessary—or optional? 17:27 - Why plant-based may benefit most 18:38 - Should creatine dosage change with age? 19:23 - Loading vs. daily dosing 22:20 - Why 5 grams might not be enough—other tissues 24:11 - Can creatine prevent bone loss—even without weight training? 24:32 - How creatine supports osteoblast activity 26:13 - Preventing hip fractures with creatine 28:55 - Creatine vs. bisphosphonates 32:43 - Why creatine isn’t just for weightlifters 35:14 - Why stressed brains benefit most 37:19 - Why brain aging accelerates demand 40:16 - Why 10g per day might be the optimal dose 42:07 - Why creatine counteracts sleep deprivation 45:16 - Before vs. after concussion 47:39 - Should dosage be adjusted by weight? 49:01 - Does creatine improve sleep on training days? 51:56 - Creatine for Alzheimer’s and Parkinson’s 53:29 - Can creatine help with depression and anxiety? 56:46 - Creatine and glutamine for preventing respiratory illness 59:02 - Why creatine may enhance endothelial health and circulation 1:00:26 - Creatine’s role in cardiometabolic health 1:02:07 - When does loading actually make sense? 1:03:12 - Preserving muscle and enhancing recovery after injury 1:06:07 - Is creatine effective without exercise? 1:08:23 - Why creatine might improve male fertility 1:10:19 - Is it safe for children? 1:13:43 - Creatine supplementation during pregnancy 1:15:15 - Could creatine boost motor skills in kids? 1:15:55 - Creatine monohydrate vs. the rest 1:20:37 - How to avoid digestive issues with creatine supplementation 1:23:18 - Does timing matter—and should you cycle it? 1:24:54 - Should you take creatine every day—or only workout days? 1:25:39 - Why caffeine might blunt the effects 1:28:43 - Does creatine increase body fat—or is that a myth? 1:29:30 - Preventing cramps (the hydration myth) 1:30:55 - Why creatine won’t damage your kidneys 1:33:21 - Why creatine is linked (wrongly?) to baldness 1:36:44 - Debunking myths—sleep, cancer, urination 1:40:01 - How creatine affects homocysteine levels 1:42:54 - Creatine and protein—the ideal post-workout pair? 1:45:48 - How to pick the best creatine supplement 1:48:08 - What to know about micronized creatine

Dr. Rhonda Patrick

463,757 views • 1 year ago

What micronutrients improve aging? There's no excuse for some of the widespread micronutrient deficiencies, especially in light of the fact that many may play a role in aging. Devoted to the ‘low hanging fruit’ of aging, I think many of you may enjoy this episode. TIMESTAMPS: (00:00) Introduction (01:10) Vitamin D deficiency (08:26) Magnesium's critical role in DNA repair (11:55) Dietary magnesium sources (13:11) Magnesium supplements (14:20) Exercise staves off age-related disease (14:58) Genetic SNPs & vitamin D deficiency (20:15) Low omega-3 intake from seafood (22:28) ALA's conversion into EPA & DHA (25:21) Omega-3 index (28:33) How omega-3s reduce inflammation (30:45) Omega-3s & muscle disuse atrophy (31:44) Don't avoid fish during pregnancy (34:08) Omega-3s are a low-hanging fruit (35:52) How to choose an omega-3 supplement (40:03) Why stressors benefit your genes (46:20) How to choose an exercise regimen (47:15) “Exercise snacks” (49:30) Brain benefits of lactate from vigorous exercise (52:29) Exercise & circulating tumor cells (54:36) Rhonda's workout regimen (55:44) Exercise for combating sleep deprivation (58:38) Exercise may be the best longevity "drug" Interview by Dr. Kalea Wattles (Dr. Kalea Wattles) originally for the ‘Pathways to Wellbeing’ podcast from The Institute for Functional Medicine (The Institute for Functional Medicine (IFM)).
1:00:02

What micronutrients improve aging? There's no excuse for some of the widespread micronutrient deficiencies, especially in light of the fact that many may play a role in aging. Devoted to the ‘low hanging fruit’ of aging, I think many of you may enjoy this episode. TIMESTAMPS: (00:00) Introduction (01:10) Vitamin D deficiency (08:26) Magnesium's critical role in DNA repair (11:55) Dietary magnesium sources (13:11) Magnesium supplements (14:20) Exercise staves off age-related disease (14:58) Genetic SNPs & vitamin D deficiency (20:15) Low omega-3 intake from seafood (22:28) ALA's conversion into EPA & DHA (25:21) Omega-3 index (28:33) How omega-3s reduce inflammation (30:45) Omega-3s & muscle disuse atrophy (31:44) Don't avoid fish during pregnancy (34:08) Omega-3s are a low-hanging fruit (35:52) How to choose an omega-3 supplement (40:03) Why stressors benefit your genes (46:20) How to choose an exercise regimen (47:15) “Exercise snacks” (49:30) Brain benefits of lactate from vigorous exercise (52:29) Exercise & circulating tumor cells (54:36) Rhonda's workout regimen (55:44) Exercise for combating sleep deprivation (58:38) Exercise may be the best longevity "drug" Interview by Dr. Kalea Wattles (Dr. Kalea Wattles) originally for the ‘Pathways to Wellbeing’ podcast from The Institute for Functional Medicine (The Institute for Functional Medicine (IFM)).

Dr. Rhonda Patrick

523,805 views • 2 years ago

Perform with Dr. Andy Galpin is back. New episode: How to Build a Strong Core & Abs 0:00 Core Training Myths 4:22 Why We Train Abs Wrong 7:27 Abs vs Core Explained 11:17 Look Feel Perform Goals 15:04 How Core Muscles Work 20:26 Stability and Anti Movement 24:00 Do Abs Need Daily Training 29:12 Spinal Safety and Crunches 31:37 Sponsor Eight Sleep 33:08 Testing Core Strength 41:42 Interpreting Test Results 47:02 Choosing Core Exercises 50:18 Isolation vs Compound Core 52:31 Contraction Intensity Rules 53:23 Size Principle Explained 56:16 Loading the Core Safely 1:00:14 Core Moves by Pattern 1:06:35 Program by Muscle Groups 1:08:01 Abs for Aesthetics 1:15:47 Aesthetic Programming Split 1:18:49 Core for Performance 1:21:15 Core for Back Health 1:24:17 Sample Week Template 1:29:22 Five Step Progression 1:35:54 Exercise Order Priorities 1:36:56 Rapid Fire Q and Belts 1:42:35 Final Wrap and Support Includes paid partnerships.
1:43:59

Perform with Dr. Andy Galpin is back. New episode: How to Build a Strong Core & Abs 0:00 Core Training Myths 4:22 Why We Train Abs Wrong 7:27 Abs vs Core Explained 11:17 Look Feel Perform Goals 15:04 How Core Muscles Work 20:26 Stability and Anti Movement 24:00 Do Abs Need Daily Training 29:12 Spinal Safety and Crunches 31:37 Sponsor Eight Sleep 33:08 Testing Core Strength 41:42 Interpreting Test Results 47:02 Choosing Core Exercises 50:18 Isolation vs Compound Core 52:31 Contraction Intensity Rules 53:23 Size Principle Explained 56:16 Loading the Core Safely 1:00:14 Core Moves by Pattern 1:06:35 Program by Muscle Groups 1:08:01 Abs for Aesthetics 1:15:47 Aesthetic Programming Split 1:18:49 Core for Performance 1:21:15 Core for Back Health 1:24:17 Sample Week Template 1:29:22 Five Step Progression 1:35:54 Exercise Order Priorities 1:36:56 Rapid Fire Q and Belts 1:42:35 Final Wrap and Support Includes paid partnerships.

Andy Galpin, PhD

1,716,243 views • 4 months ago

New episode goes deep into the science of peak athletic performance for the pros and recreational athletes with Andy Galpin, PhD. Galpin’s dual expertise as a research scientist investigating nutrition, supplementation, training, and recovery, and as a performance coach working directly with professional athletes and Olympians, informs an integrated understanding of what truly works in practice. In our conversation, we explore how athletes and fitness enthusiasts can effectively balance immediate athletic goals with long-term health, tackling practical questions such as: • Micronutrient optimization (including magnesium, omega-3, and iron) • Fueling strategies around fasted vs. fed training • What truly matters when fueling for performance • Electrolyte management and hydration timing • Recovery techniques addressing inflammation, soreness, and overtraining • Supplement myths and evidence-based recommendations Links to YouTube, Apple Podcasts, and Spotify in the comments. Timestamps: 0:00 - Introduction 2:07 - Eating to perform vs. eating to live longer 5:27 - Training fasted 12:00 - What to eat before morning strength training 13:59 - Nutrient timing 15:50 - Is intermittent fasting killing your gains? 26:31 - Carbs before resistance training 28:14 - Endurance fueling strategies 33:09 - Post-exercise carb intake 34:42 - Game day fueling 37:32 - Carb supplements vs. whole foods 40:25 - Rethinking fat intake 43:21 - Metabolic flexibility 47:46 - The real test of metabolic health 49:02 - Anaerobic vs. aerobic systems 53:03 - Protein timing 55:33 - Whole foods vs. protein powders 1:00:27 - Fat timing 1:01:54 - Seed oils and saturated fat 1:06:49 - Magnesium 1:08:49 - The problem with magnesium blood tests 1:10:07 - Why the magnesium RDA might not be enough 1:11:00 - Magnesium citrate, glycinate, or threonate? 1:13:01 - Magnesium dosing 1:15:40 - Omega-3 supplementation 1:19:16 - Can omega-3s prevent muscle loss? 1:23:20 - "Performance anchors" vs. supplements 1:27:53 - Iron deficiency 1:30:48 - Caffeine before workouts 1:32:35 - Caffeine cycling 1:35:51 - Can music enhance performance? 1:37:03 - Rhodiola rosea 1:41:44 - Nitric oxide boosters (beetroot, citrulline, arginine) 1:52:13 - Beta-alanine 1:58:11 - Creatine 1:59:24 - Sodium bicarbonate 2:01:42 - Pre-workouts 2:04:00 - Does excess caffeine impair performance? 2:04:46 - Antioxidants & high-dose vitamin C 2:12:18 - Anti-inflammatories 2:14:43 - Tart cherry juice 2:18:10 - Glutamine 2:26:17 - Collagen 2:30:32 - Glucosamine chondroitin 2:31:33 - Recovery—signaling vs. inflammation 2:34:31 - The most important recovery metric 2:36:11 - Blood flow for recovery 2:41:01 - Persistent soreness 2:44:08 - Compression boots 2:45:02 - Water immersion 2:48:19 - Sauna vs. extra miles 2:50:18 - Can localized heat preserve muscle? 2:51:37 - Cold water immersion 2:58:22 - Pre-bed cold exposure for sleep 3:01:37 - HRV vs. resting heart rate 3:09:50 - Respiratory rate 3:14:03 - Are you overtrained—or just overreached? 3:18:47 - Hormones and overtraining 3:22:54 - Does training hard increase your sleep need? 3:25:00 - How to know if you're getting enough sleep 3:28:22 - Sleep trackers 3:30:16 - Hydration timing 3:32:00 - Wind-down index 3:33:08 - Bedroom CO₂ buildup 3:36:46 - Nasal allergies 3:38:29 - Sleep hacks
3:48:34

New episode goes deep into the science of peak athletic performance for the pros and recreational athletes with Andy Galpin, PhD. Galpin’s dual expertise as a research scientist investigating nutrition, supplementation, training, and recovery, and as a performance coach working directly with professional athletes and Olympians, informs an integrated understanding of what truly works in practice. In our conversation, we explore how athletes and fitness enthusiasts can effectively balance immediate athletic goals with long-term health, tackling practical questions such as: • Micronutrient optimization (including magnesium, omega-3, and iron) • Fueling strategies around fasted vs. fed training • What truly matters when fueling for performance • Electrolyte management and hydration timing • Recovery techniques addressing inflammation, soreness, and overtraining • Supplement myths and evidence-based recommendations Links to YouTube, Apple Podcasts, and Spotify in the comments. Timestamps: 0:00 - Introduction 2:07 - Eating to perform vs. eating to live longer 5:27 - Training fasted 12:00 - What to eat before morning strength training 13:59 - Nutrient timing 15:50 - Is intermittent fasting killing your gains? 26:31 - Carbs before resistance training 28:14 - Endurance fueling strategies 33:09 - Post-exercise carb intake 34:42 - Game day fueling 37:32 - Carb supplements vs. whole foods 40:25 - Rethinking fat intake 43:21 - Metabolic flexibility 47:46 - The real test of metabolic health 49:02 - Anaerobic vs. aerobic systems 53:03 - Protein timing 55:33 - Whole foods vs. protein powders 1:00:27 - Fat timing 1:01:54 - Seed oils and saturated fat 1:06:49 - Magnesium 1:08:49 - The problem with magnesium blood tests 1:10:07 - Why the magnesium RDA might not be enough 1:11:00 - Magnesium citrate, glycinate, or threonate? 1:13:01 - Magnesium dosing 1:15:40 - Omega-3 supplementation 1:19:16 - Can omega-3s prevent muscle loss? 1:23:20 - "Performance anchors" vs. supplements 1:27:53 - Iron deficiency 1:30:48 - Caffeine before workouts 1:32:35 - Caffeine cycling 1:35:51 - Can music enhance performance? 1:37:03 - Rhodiola rosea 1:41:44 - Nitric oxide boosters (beetroot, citrulline, arginine) 1:52:13 - Beta-alanine 1:58:11 - Creatine 1:59:24 - Sodium bicarbonate 2:01:42 - Pre-workouts 2:04:00 - Does excess caffeine impair performance? 2:04:46 - Antioxidants & high-dose vitamin C 2:12:18 - Anti-inflammatories 2:14:43 - Tart cherry juice 2:18:10 - Glutamine 2:26:17 - Collagen 2:30:32 - Glucosamine chondroitin 2:31:33 - Recovery—signaling vs. inflammation 2:34:31 - The most important recovery metric 2:36:11 - Blood flow for recovery 2:41:01 - Persistent soreness 2:44:08 - Compression boots 2:45:02 - Water immersion 2:48:19 - Sauna vs. extra miles 2:50:18 - Can localized heat preserve muscle? 2:51:37 - Cold water immersion 2:58:22 - Pre-bed cold exposure for sleep 3:01:37 - HRV vs. resting heart rate 3:09:50 - Respiratory rate 3:14:03 - Are you overtrained—or just overreached? 3:18:47 - Hormones and overtraining 3:22:54 - Does training hard increase your sleep need? 3:25:00 - How to know if you're getting enough sleep 3:28:22 - Sleep trackers 3:30:16 - Hydration timing 3:32:00 - Wind-down index 3:33:08 - Bedroom CO₂ buildup 3:36:46 - Nasal allergies 3:38:29 - Sleep hacks

Dr. Rhonda Patrick

216,737 views • 1 year ago

The new Huberman Lab episode is out: The Best Vitality & Health Protocols | Dr. Rhonda Patrick (Dr. Rhonda Patrick) 0:00 Rhonda Patrick 2:40 Competition, Jumping Rope, Rope Flow 6:49 Rhonda's Exercise Routine, Cardiovascular & Resistance Training 12:30 Cognitive & Physical Benefits of Exercise, Serotonin & Impulse Control 14:40 Sponsors: Our Place & Lingo 17:03 Phones While Training? 18:45 Rhonda's Strength Training, Low-Reps, Modifications, Mental Resilience 27:00 Daily Protein Intake, Intermittent Fasting, Processed Carbohydrates 33:32 Lipopolysaccharide (LPS); Gut Permeability, Gluten; Cardiovascular Health 42:58 Sponsor: AG1 44:21 Tight Junctions, Gut, Neuroinflammation 47:26 L-glutamine, Immune System, Cancer Risk 54:55 N-acetylcysteine (NAC), Vitamin E; Antioxidant Balance, Reductive Stress 1:00:08 Starch, Tool: Bedtime Fast & Cardiovascular Health 1:03:36 Cortisol, Intermittent Fasting Benefits 1:08:09 Cortisol, Train Fasted?; Hormones, Visceral Fat 1:13:35 Visceral Fat, Perimenopause/Menopause, Insulin Resistance in Brain & Body 1:21:13 Sponsor: LMNT 1:22:33 Cortisol & Sleep 1:25:42 Intermittent Fasting, Metabolic Switch, Ketones, Muscle Loss? 1:36:47 Tools: Logic-Based Habits; Daily Metabolic Switch; Exercise, Autophagy 1:45:06 Exercise After Poor Sleep?; Training Breaks 1:52:47 Tool: "Exercise Snacks"; Sedentary Lifestyle & Cardiorespiratory Fitness 2:03:31 Sponsor: Function 2:05:16 Creatine, Dose, Resistance Training, Cognitive Function 2:17:43 Biology; Creatine; Supplement Safety 2:25:18 Omega-3s, Inflammation, Cancer Risk, Vitamin D; Trans Fat 2:36:52 Magnesium Threonate vs Bisglycinate, Sleep, Cognitive Benefit; Vitamin D 2:45:46 Supplement Types, Multivitamin, Coenzyme Q10, Urolithin A, Sulforaphane 2:55:10 Microplastics 2:57:26 Sponsor: Mateina 2:58:28 BPC-157, NMN, NR, Tool: Evaluating Supplements, Safety, Sources 3:06:28 L-Carnitine, Alpha-GPC, Nicotine, GABA & Ketogenic Diet 3:15:20 Nattokinase; Microplastics, Water Bottles; Seed Oils 3:22:21 Sauna, Creatine for Kids?, Bananas, Tool: Evaluating Studies 3:28:37 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Includes paid partnerships.
3:31:07

The new Huberman Lab episode is out: The Best Vitality & Health Protocols | Dr. Rhonda Patrick (Dr. Rhonda Patrick) 0:00 Rhonda Patrick 2:40 Competition, Jumping Rope, Rope Flow 6:49 Rhonda's Exercise Routine, Cardiovascular & Resistance Training 12:30 Cognitive & Physical Benefits of Exercise, Serotonin & Impulse Control 14:40 Sponsors: Our Place & Lingo 17:03 Phones While Training? 18:45 Rhonda's Strength Training, Low-Reps, Modifications, Mental Resilience 27:00 Daily Protein Intake, Intermittent Fasting, Processed Carbohydrates 33:32 Lipopolysaccharide (LPS); Gut Permeability, Gluten; Cardiovascular Health 42:58 Sponsor: AG1 44:21 Tight Junctions, Gut, Neuroinflammation 47:26 L-glutamine, Immune System, Cancer Risk 54:55 N-acetylcysteine (NAC), Vitamin E; Antioxidant Balance, Reductive Stress 1:00:08 Starch, Tool: Bedtime Fast & Cardiovascular Health 1:03:36 Cortisol, Intermittent Fasting Benefits 1:08:09 Cortisol, Train Fasted?; Hormones, Visceral Fat 1:13:35 Visceral Fat, Perimenopause/Menopause, Insulin Resistance in Brain & Body 1:21:13 Sponsor: LMNT 1:22:33 Cortisol & Sleep 1:25:42 Intermittent Fasting, Metabolic Switch, Ketones, Muscle Loss? 1:36:47 Tools: Logic-Based Habits; Daily Metabolic Switch; Exercise, Autophagy 1:45:06 Exercise After Poor Sleep?; Training Breaks 1:52:47 Tool: "Exercise Snacks"; Sedentary Lifestyle & Cardiorespiratory Fitness 2:03:31 Sponsor: Function 2:05:16 Creatine, Dose, Resistance Training, Cognitive Function 2:17:43 Biology; Creatine; Supplement Safety 2:25:18 Omega-3s, Inflammation, Cancer Risk, Vitamin D; Trans Fat 2:36:52 Magnesium Threonate vs Bisglycinate, Sleep, Cognitive Benefit; Vitamin D 2:45:46 Supplement Types, Multivitamin, Coenzyme Q10, Urolithin A, Sulforaphane 2:55:10 Microplastics 2:57:26 Sponsor: Mateina 2:58:28 BPC-157, NMN, NR, Tool: Evaluating Supplements, Safety, Sources 3:06:28 L-Carnitine, Alpha-GPC, Nicotine, GABA & Ketogenic Diet 3:15:20 Nattokinase; Microplastics, Water Bottles; Seed Oils 3:22:21 Sauna, Creatine for Kids?, Bananas, Tool: Evaluating Studies 3:28:37 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Includes paid partnerships.

Andrew D. Huberman, Ph.D.

425,949 views • 4 months ago

The new Huberman Lab episode is out: Accelerate Learning & Increase Cognitive Capacity | Dr. Tommy Wood (Tommy Wood MD, PhD) 0:00 Tommy Wood 4:05 Neuroplasticity; Neurogenesis; Synaptic Pruning 11:11 Aging & Neuroplasticity; Familiar vs Novel Tasks 14:33 Protocols Book; Sponsor: David 16:49 Aging, Training & Processing Speed 21:56 Enhancing Neuroplasticity with Age, Tool: Motor & Cognitive Challenge 26:56 Learning New Skills, Dance, Sports, Arts; Psychological Benefits of Challenge 36:50 Flow, Clutch States; Virtuosity 46:59 Power of Practice 50:55 Sponsor: AG1 52:14 Tools for Focused Work & Learning; Distractions 1:00:17 Nutrition for Brain Health, Dementia; Critical Nutrients 1:06:56 Nutrient Timing, Supplementation; Omega-3s, Tool: Blood Tests 1:16:41 Sponsor: Function 1:18:19 Enhancing Brain Health, Nutrition & Supplements 1:23:10 GLP-1s, Peptides, Supplements & Evaluating Efficacy 1:32:56 Stimulants: Feeling vs Performance 1:37:18 Exercise & Enhancing Cognitive Function, Tool: Optimize Exercise Volume 1:43:18 Long-Term Cognitive Health & Exercise, HIIT 1:47:17 Sponsor: Rorra 1:48:31 Cortisol Benefits, Acute vs Chronic Stress 1:54:24 Resistance & Aerobic Exercise, Brain Gray & White Matter, Cognitive Health 2:03:37 Cognitive Decline, Dementia, Alzheimer's Disease, Modifiable Risk Factors 2:09:47 Shingles Vaccine & Dementia Risk; Tool: Avoid Illness for Cognitive Health 2:18:28 Concussion, Traumatic Brain Injury (TBI), Creatine 2:24:04 Treating TBI, Supplements, Physical Therapy 2:32:16 Strongman Competition 2:38:51 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Includes paid partnerships.
2:41:25

The new Huberman Lab episode is out: Accelerate Learning & Increase Cognitive Capacity | Dr. Tommy Wood (Tommy Wood MD, PhD) 0:00 Tommy Wood 4:05 Neuroplasticity; Neurogenesis; Synaptic Pruning 11:11 Aging & Neuroplasticity; Familiar vs Novel Tasks 14:33 Protocols Book; Sponsor: David 16:49 Aging, Training & Processing Speed 21:56 Enhancing Neuroplasticity with Age, Tool: Motor & Cognitive Challenge 26:56 Learning New Skills, Dance, Sports, Arts; Psychological Benefits of Challenge 36:50 Flow, Clutch States; Virtuosity 46:59 Power of Practice 50:55 Sponsor: AG1 52:14 Tools for Focused Work & Learning; Distractions 1:00:17 Nutrition for Brain Health, Dementia; Critical Nutrients 1:06:56 Nutrient Timing, Supplementation; Omega-3s, Tool: Blood Tests 1:16:41 Sponsor: Function 1:18:19 Enhancing Brain Health, Nutrition & Supplements 1:23:10 GLP-1s, Peptides, Supplements & Evaluating Efficacy 1:32:56 Stimulants: Feeling vs Performance 1:37:18 Exercise & Enhancing Cognitive Function, Tool: Optimize Exercise Volume 1:43:18 Long-Term Cognitive Health & Exercise, HIIT 1:47:17 Sponsor: Rorra 1:48:31 Cortisol Benefits, Acute vs Chronic Stress 1:54:24 Resistance & Aerobic Exercise, Brain Gray & White Matter, Cognitive Health 2:03:37 Cognitive Decline, Dementia, Alzheimer's Disease, Modifiable Risk Factors 2:09:47 Shingles Vaccine & Dementia Risk; Tool: Avoid Illness for Cognitive Health 2:18:28 Concussion, Traumatic Brain Injury (TBI), Creatine 2:24:04 Treating TBI, Supplements, Physical Therapy 2:32:16 Strongman Competition 2:38:51 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Includes paid partnerships.

Andrew D. Huberman, Ph.D.

104,487 views • 12 days ago

Testosterone is far more than just a muscle-building hormone. It’s a cornerstone of health influencing mood, cognition, bone density, libido, and even longevity. In this episode, Derek (More Plates More Dates), host of the popular YouTube channel ‘More Plates More Dates' and co-founder of Marek Health, joins me to unpack testosterone’s true role in health, from bone density and insulin sensitivity to brain function and longevity. We cover how lifestyle factors, diet, and micronutrients like vitamin D, zinc, and magnesium shape testosterone levels, and which testosterone-boosting supplements actually work versus those that are just hype. We dive deep into testosterone replacement therapy—when it’s warranted, what benefits to expect, the risks (like polycythemia and fertility suppression), and how delivery methods such as injections, creams, and orals formulations differ. We also explore testosterone therapy for women, cardiovascular disease and prostate cancer risk, and how DHT drives hair loss, plus the safety and efficacy of treatments like finasteride, minoxidil, microneedling, and ketoconazole shampoo. If you want to understand testosterone beyond the headlines, including its functions, its tradeoffs, and the practical ways to optimize it, this conversation is a must-listen. Links in the next post. Timestamps: 0:00 - Introduction 1:58 - Why men need testosterone 4:19 - Testosterone's role in women 6:00 - Does high testosterone shorten life? 9:19 - What castrati reveal about lifespan 12:15 - Free vs. total testosterone 15:49 - Measuring testosterone 18:36 - Reference ranges vs. symptoms 21:58 - When high T signals trouble 23:40 - What LH and FSH tell you 28:19 - Is high SHBG hurting your T? 32:10 - Why SHBG rises with age 36:52 - Signs of low testosterone 39:54 - Alcohol’s impact on testosterone 42:46 - How low-fat & low-carb diets lower T 43:25 - Micronutrient mistakes hurting hormones 45:19 - Excess body fat & low testosterone 48:46 - Risks of excessive endurance training 53:09 - Endocrine disruptors 55:50 - Are testosterone levels declining? 58:39 - Why dietary fat boosts hormones 1:01:02 - Does keto harm testosterone? 1:02:17 - Best exercise for testosterone 1:04:23 - Do vitamin D, zinc, magnesium help? 1:08:43 - Can boron boost free testosterone? 1:09:53 - Ashwagandha 1:14:07 - Is Tongkat Ali best for boosting T? 1:17:58 - Tongkat Ali vs. boron 1:19:27 - Shilajit, tribulus, & fenugreek 1:20:41 - Best 4 supplements for testosterone 1:22:25 - Dutch vs. blood tests for cortisol 1:23:40 - When to consider TRT 1:31:30 - Realistic TRT benefits 1:34:41 - TRT and heart risks 1:44:31 - Creams vs. injections 1:45:55 - TRT and prostate cancer risk 1:48:08 - Side effects of TRT 1:50:48 - Rollercoaster effect from injections 1:53:23 - Low testosterone risks vs. TRT 1:56:46 - Choosing TRT delivery methods 2:03:23 - Smaller, frequent injections safer? 2:05:20 - Maintaining fertility on TRT 2:13:20 - Why TRT shrinks testicles 2:14:47 - Biomarkers to track on TRT 2:24:04 - Testosterone therapy for women 2:33:57 - Can DHEA safely raise women's T? 2:36:54 - Causes of hair loss 2:43:08 - Does your hairline come from grandpa? 2:43:55 - Risks of stopping hair loss 2:53:02 - Ketoconazole, minoxidil & microneedling 2:56:03 - Topical vs. oral minoxidil 2:59:08 - Microneedling without minoxidil 3:01:59 - Finasteride, dutasteride & the brain 3:03:10 - Finasteride & nocebo effect 3:04:44 - Does minoxidil delay baldness? 3:06:13 - Can dutasteride extend lifespan?
3:11:59

Testosterone is far more than just a muscle-building hormone. It’s a cornerstone of health influencing mood, cognition, bone density, libido, and even longevity. In this episode, Derek (More Plates More Dates), host of the popular YouTube channel ‘More Plates More Dates' and co-founder of Marek Health, joins me to unpack testosterone’s true role in health, from bone density and insulin sensitivity to brain function and longevity. We cover how lifestyle factors, diet, and micronutrients like vitamin D, zinc, and magnesium shape testosterone levels, and which testosterone-boosting supplements actually work versus those that are just hype. We dive deep into testosterone replacement therapy—when it’s warranted, what benefits to expect, the risks (like polycythemia and fertility suppression), and how delivery methods such as injections, creams, and orals formulations differ. We also explore testosterone therapy for women, cardiovascular disease and prostate cancer risk, and how DHT drives hair loss, plus the safety and efficacy of treatments like finasteride, minoxidil, microneedling, and ketoconazole shampoo. If you want to understand testosterone beyond the headlines, including its functions, its tradeoffs, and the practical ways to optimize it, this conversation is a must-listen. Links in the next post. Timestamps: 0:00 - Introduction 1:58 - Why men need testosterone 4:19 - Testosterone's role in women 6:00 - Does high testosterone shorten life? 9:19 - What castrati reveal about lifespan 12:15 - Free vs. total testosterone 15:49 - Measuring testosterone 18:36 - Reference ranges vs. symptoms 21:58 - When high T signals trouble 23:40 - What LH and FSH tell you 28:19 - Is high SHBG hurting your T? 32:10 - Why SHBG rises with age 36:52 - Signs of low testosterone 39:54 - Alcohol’s impact on testosterone 42:46 - How low-fat & low-carb diets lower T 43:25 - Micronutrient mistakes hurting hormones 45:19 - Excess body fat & low testosterone 48:46 - Risks of excessive endurance training 53:09 - Endocrine disruptors 55:50 - Are testosterone levels declining? 58:39 - Why dietary fat boosts hormones 1:01:02 - Does keto harm testosterone? 1:02:17 - Best exercise for testosterone 1:04:23 - Do vitamin D, zinc, magnesium help? 1:08:43 - Can boron boost free testosterone? 1:09:53 - Ashwagandha 1:14:07 - Is Tongkat Ali best for boosting T? 1:17:58 - Tongkat Ali vs. boron 1:19:27 - Shilajit, tribulus, & fenugreek 1:20:41 - Best 4 supplements for testosterone 1:22:25 - Dutch vs. blood tests for cortisol 1:23:40 - When to consider TRT 1:31:30 - Realistic TRT benefits 1:34:41 - TRT and heart risks 1:44:31 - Creams vs. injections 1:45:55 - TRT and prostate cancer risk 1:48:08 - Side effects of TRT 1:50:48 - Rollercoaster effect from injections 1:53:23 - Low testosterone risks vs. TRT 1:56:46 - Choosing TRT delivery methods 2:03:23 - Smaller, frequent injections safer? 2:05:20 - Maintaining fertility on TRT 2:13:20 - Why TRT shrinks testicles 2:14:47 - Biomarkers to track on TRT 2:24:04 - Testosterone therapy for women 2:33:57 - Can DHEA safely raise women's T? 2:36:54 - Causes of hair loss 2:43:08 - Does your hairline come from grandpa? 2:43:55 - Risks of stopping hair loss 2:53:02 - Ketoconazole, minoxidil & microneedling 2:56:03 - Topical vs. oral minoxidil 2:59:08 - Microneedling without minoxidil 3:01:59 - Finasteride, dutasteride & the brain 3:03:10 - Finasteride & nocebo effect 3:04:44 - Does minoxidil delay baldness? 3:06:13 - Can dutasteride extend lifespan?

Dr. Rhonda Patrick

171,678 views • 10 months ago

The new Huberman Lab episode is out: The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple (Lauren Colenso-Semple, PhD) 0:00 Lauren Colenso-Semple 2:43 Muscle in Men vs Women; Testosterone; Individual Variation 8:07 Sponsors: Joovv & Eight Sleep 10:45 Testosterone & Women; Resistance Training; Young Girls 17:46 Tool: Beginner Resistance Training for Women; Frequency & Goals 20:58 Tools: Weekly Full-Body Workouts, Work Sets, Rest Intervals; Time Efficiency 28:43 Forced Reps, Drop Sets; Rate of Movement; Partial Reps 33:19 Tool: Repetition Ranges; Technique; Vary Rep Ranges? 39:37 Sponsor: AG1 40:28 High Reps & Injury, Technique & Warm-Ups 44:25 Cardiovascular Exercise, Interference Effect?; Walking, High Intensity 52:43 Menstrual Cycle, Hormones & Training; Overcoming Internal Resistance 56:54 Training & Body Composition; Tool: Slow Progression; Menstrual Cycle 1:02:45 Sponsor: Rorra 1:03:59 Hormone Contraception & Adaptations; Perimenopause, Menopause 1:09:01 Age-Related Muscle Loss, Nervous System, Tool: Machines & Group Fitness 1:14:57 Menstrual Cycle & Physical Activity; Nutrition 1:17:50 Pilates, Genes, Tool: Resistance Training to Offset Age-Related Muscle Loss 1:26:25 Ectomorph, Mesomorph or Endomorph? 1:28:55 Sponsor: Function 1:30:42 Train Fasted?, Caffeine, Preworkout & Postworkout Nutrition 1:38:29 Protein, Resistance Training & Timing 1:40:12 Creatine Supplements, Gummies, Dose, Brain Health Benefits? 1:45:44 Individual Experience; Skepticism & Science, Menopause & Body Composition 1:54:52 Cortisol & Women, Stress & Diet, Cushing Syndrome 2:00:17 Overtraining?, Sleep Disruptions, Energy & Training Time 2:04:07 Menopause Symptoms & Hormone Therapy, Testosterone 2:09:22 Women Differences in Diet & Training?; Exercise Science Studies 2:16:19 Lauren's Training Schedule, Mobility Work 2:19:35 Hormone Therapy & Long-Term Outcomes; Deliberate Cold Exposure 2:23:06 Zone 2 Cardio; Weighted Vest; Balance Training; Ab Exercises; Recovery 2:29:26 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Includes paid partnerships.
2:31:57

The new Huberman Lab episode is out: The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple (Lauren Colenso-Semple, PhD) 0:00 Lauren Colenso-Semple 2:43 Muscle in Men vs Women; Testosterone; Individual Variation 8:07 Sponsors: Joovv & Eight Sleep 10:45 Testosterone & Women; Resistance Training; Young Girls 17:46 Tool: Beginner Resistance Training for Women; Frequency & Goals 20:58 Tools: Weekly Full-Body Workouts, Work Sets, Rest Intervals; Time Efficiency 28:43 Forced Reps, Drop Sets; Rate of Movement; Partial Reps 33:19 Tool: Repetition Ranges; Technique; Vary Rep Ranges? 39:37 Sponsor: AG1 40:28 High Reps & Injury, Technique & Warm-Ups 44:25 Cardiovascular Exercise, Interference Effect?; Walking, High Intensity 52:43 Menstrual Cycle, Hormones & Training; Overcoming Internal Resistance 56:54 Training & Body Composition; Tool: Slow Progression; Menstrual Cycle 1:02:45 Sponsor: Rorra 1:03:59 Hormone Contraception & Adaptations; Perimenopause, Menopause 1:09:01 Age-Related Muscle Loss, Nervous System, Tool: Machines & Group Fitness 1:14:57 Menstrual Cycle & Physical Activity; Nutrition 1:17:50 Pilates, Genes, Tool: Resistance Training to Offset Age-Related Muscle Loss 1:26:25 Ectomorph, Mesomorph or Endomorph? 1:28:55 Sponsor: Function 1:30:42 Train Fasted?, Caffeine, Preworkout & Postworkout Nutrition 1:38:29 Protein, Resistance Training & Timing 1:40:12 Creatine Supplements, Gummies, Dose, Brain Health Benefits? 1:45:44 Individual Experience; Skepticism & Science, Menopause & Body Composition 1:54:52 Cortisol & Women, Stress & Diet, Cushing Syndrome 2:00:17 Overtraining?, Sleep Disruptions, Energy & Training Time 2:04:07 Menopause Symptoms & Hormone Therapy, Testosterone 2:09:22 Women Differences in Diet & Training?; Exercise Science Studies 2:16:19 Lauren's Training Schedule, Mobility Work 2:19:35 Hormone Therapy & Long-Term Outcomes; Deliberate Cold Exposure 2:23:06 Zone 2 Cardio; Weighted Vest; Balance Training; Ab Exercises; Recovery 2:29:26 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Includes paid partnerships.

Andrew D. Huberman, Ph.D.

686,275 views • 5 months ago

The new Huberman Lab episode is out: Build Muscle & Strength & Forge Your Life Path | Dorian Yates 0:00 Dorian Yates 3:17 High-Intensity Training, Bodybuilding, Blood & Guts 9:15 Muscular Failure, Stimulate & Recover; Anabolics 12:04 Sponsors: David & Joovv 14:33 Muscle Pump, Stimulus; Recovery Weeks 17:32 Beginners & Learning Correct Mechanics; Diabetes 22:13 Research vs Real World, Tool: High-Intensity, Low-Volume Training, HIIT Sprints 28:53 Bodybuilding Journey, Reading, Training Logs, Aspiration, Parents 39:21 Sponsors: AG1 & Our Place 42:46 TRT, Steroids, Genetics, Early Bodybuilding Career; Tool: Steroid Risks 53:57 Father & Son Relationship; Training Evolution 58:31 Workout Intensity & Motivation, Self-Mastery, Transforming Anger 1:05:34 Death; Opportunity Analysis; Bodybuilders, Steroids & Diuretics 1:12:18 Human Possibility, Fitness & Health Progression, Nutrition 1:16:05 Sponsor: LMNT 1:17:26 Mike Mentzer 1:20:42 1992-1993 Mr. Olympia, Underdog vs Favorite Mindset 1:30:22 Inspiration & Achieving Goal; Retirement, Transition & Identity 1:38:52 Flexibility, Winning vs Loving the Process 1:43:08 Aging, Exercise & Posture 1:46:34 Sponsor: Function 1:48:22 Losing Muscle & Diet Change; Breathing; Health & Mind 1:52:02 Psychedelics, DMT, Ayahuasca, Perspective & Connection 2:01:20 Risks, Research & Psychedelics; Brain Plasticity, Perspective Change 2:06:23 Sunlight & Mood, Schizophrenia, Dopamine, Mitochondria 2:12:15 Cannabis, Smoking & Health; Cancer; Breathwork 2:19:34 Cannabis & Motivation, Individual Variation, THC Levels 2:25:22 Plant Medicine, Kratom, Natural Plants vs Extracts 2:28:53 Training for Women, Losing Fat & Resistance Training; Resilience 2:33:52 DY Nutrition, Supplements; Life Purpose & Consciousness 2:44:40 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Includes paid partnerships.
2:47:23

The new Huberman Lab episode is out: Build Muscle & Strength & Forge Your Life Path | Dorian Yates 0:00 Dorian Yates 3:17 High-Intensity Training, Bodybuilding, Blood & Guts 9:15 Muscular Failure, Stimulate & Recover; Anabolics 12:04 Sponsors: David & Joovv 14:33 Muscle Pump, Stimulus; Recovery Weeks 17:32 Beginners & Learning Correct Mechanics; Diabetes 22:13 Research vs Real World, Tool: High-Intensity, Low-Volume Training, HIIT Sprints 28:53 Bodybuilding Journey, Reading, Training Logs, Aspiration, Parents 39:21 Sponsors: AG1 & Our Place 42:46 TRT, Steroids, Genetics, Early Bodybuilding Career; Tool: Steroid Risks 53:57 Father & Son Relationship; Training Evolution 58:31 Workout Intensity & Motivation, Self-Mastery, Transforming Anger 1:05:34 Death; Opportunity Analysis; Bodybuilders, Steroids & Diuretics 1:12:18 Human Possibility, Fitness & Health Progression, Nutrition 1:16:05 Sponsor: LMNT 1:17:26 Mike Mentzer 1:20:42 1992-1993 Mr. Olympia, Underdog vs Favorite Mindset 1:30:22 Inspiration & Achieving Goal; Retirement, Transition & Identity 1:38:52 Flexibility, Winning vs Loving the Process 1:43:08 Aging, Exercise & Posture 1:46:34 Sponsor: Function 1:48:22 Losing Muscle & Diet Change; Breathing; Health & Mind 1:52:02 Psychedelics, DMT, Ayahuasca, Perspective & Connection 2:01:20 Risks, Research & Psychedelics; Brain Plasticity, Perspective Change 2:06:23 Sunlight & Mood, Schizophrenia, Dopamine, Mitochondria 2:12:15 Cannabis, Smoking & Health; Cancer; Breathwork 2:19:34 Cannabis & Motivation, Individual Variation, THC Levels 2:25:22 Plant Medicine, Kratom, Natural Plants vs Extracts 2:28:53 Training for Women, Losing Fat & Resistance Training; Resilience 2:33:52 DY Nutrition, Supplements; Life Purpose & Consciousness 2:44:40 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Includes paid partnerships.

Andrew D. Huberman, Ph.D.

1,432,349 views • 6 months ago

New episode on the science of protein. Protein is fundamental to our survival, fueling the processes that build, repair, and maintain every tissue in the body—including the brain. But how much is truly optimal, and are there risks to consuming too much? By the end of this episode, you'll have evidence-based tools to leverage protein for muscle, performance, and longevity. Episode 97 available now on X, YouTube, Spotify, and Apple Podcasts. Timestamps: 0:00 - Introduction 2:47 - Why muscle matters 5:12 - Why do we lose muscle? 6:46 - Negating anabolic resistance 7:39 - Why it's never too late to build muscle 8:20 - Requirements for overweight individuals 9:07 - Flaws of the RDA 10:27 - Optimal intake when resistance training 11:10 - What to do when losing weight 12:23 - Does protein harm healthy kidneys? 14:14 - How important is distribution? 16:26 - Debunking the "anabolic window" 18:03 - Benefits of pre-sleep intake 19:35 - Timing & distribution takeaways 20:16 - What are the best sources? 23:20 - Animal vs. plant protein 25:42 - Protein supplements 27:12 - Does high intake accelerate aging? 30:47 - Why exercise changes the story 33:17 - What we can learn from athletes 33:51 - Does high intake promote atherosclerosis? 36:06 - 8 key takeaways
40:09

New episode on the science of protein. Protein is fundamental to our survival, fueling the processes that build, repair, and maintain every tissue in the body—including the brain. But how much is truly optimal, and are there risks to consuming too much? By the end of this episode, you'll have evidence-based tools to leverage protein for muscle, performance, and longevity. Episode 97 available now on X, YouTube, Spotify, and Apple Podcasts. Timestamps: 0:00 - Introduction 2:47 - Why muscle matters 5:12 - Why do we lose muscle? 6:46 - Negating anabolic resistance 7:39 - Why it's never too late to build muscle 8:20 - Requirements for overweight individuals 9:07 - Flaws of the RDA 10:27 - Optimal intake when resistance training 11:10 - What to do when losing weight 12:23 - Does protein harm healthy kidneys? 14:14 - How important is distribution? 16:26 - Debunking the "anabolic window" 18:03 - Benefits of pre-sleep intake 19:35 - Timing & distribution takeaways 20:16 - What are the best sources? 23:20 - Animal vs. plant protein 25:42 - Protein supplements 27:12 - Does high intake accelerate aging? 30:47 - Why exercise changes the story 33:17 - What we can learn from athletes 33:51 - Does high intake promote atherosclerosis? 36:06 - 8 key takeaways

Dr. Rhonda Patrick

141,365 views • 1 year ago