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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...

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Dr. Rhonda Patrick

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106,103 Aufrufe • vor 2 Jahren •via X (Twitter)

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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

531,276 Aufrufe • vor 2 Jahren

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

523,908 Aufrufe • vor 2 Jahren

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

306,433 Aufrufe • vor 8 Monaten

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. Levine details his research findings that show how a structured exercise regimen can reverse up to 20 years of heart aging by improving both shrinkage and compliance, as well as enhancing aspects of vascular age by 15 years. He also discusses how resistance training and aerobic training have profound differences on the heart, what risks are linked to high-intensity exercise, why recovery is key for the heart, how exercise duration and intensity affect coronary calcium levels, what exercise dose increases Afib risk, and so much more. This episode is a must! Available on YouTube, Spotify, X, and everywhere else. Links in comment. Timestamps: 0:00 - Introduction 1:31 - Bed rest vs. 30 years of aging 5:18 - Recovering from bed rest 6:49 - Does exercise protect against long COVID? 11:27 - Bed rest as a model for space flight 12:24 - How bed rest affects heart size 13:52 - Why a brand-new rubber band mimics a lifetime of endurance training 17:23 - The exercise dose that preserves youthful cardiovascular structure 19:32 - Reversing 20 years of heart aging 23:14 - Reversing vascular age by 15 years 28:38 - Why start an exercise regimen in your 70s? 34:26 - High-intensity exercise risks 37:51 - Balancing high- & moderate-intensity training 42:49 - Training for health vs. training for performance 43:57 - Why muscle mass & cardiorespiratory fitness are like retirement funds 45:12 - Make exercise part of your personal hygiene 46:16 - Why VO2 max correlates with longevity 53:43 - Cardiorespiratory fitness & mortality 59:21 - How does change in fitness over time affect mortality? 1:01:34 - Exercise non-responders 1:05:23 - Limiting factors for VO2 max improvements 1:08:20 - How marathon training affects heart size 1:12:34 - Heart adaptations in purely strength-trained vs. endurance athletes 1:18:23 - Why pure strength-trainers should incorporate endurance training 1:22:07 - How strength training affects blood pressure 1:26:41 - How exercise influences cardiac output 1:28:39 - Does CrossFit count as endurance training? 1:31:04 - Exercise for improving blood pressure 1:36:11 - Lifestyle strategies for treating hypertension 1:38:40 - Why recovery is key 1:42:36 - The best indicator of being overtrained 1:43:36 - Estimating training zones 2-5 1:50:00 - Why HRV is a poor recovery indicator 1:55:16 - Why men are faster runners than women 1:58:49 - Can women achieve similar aerobic exercise benefits doing 2x less? 2:00:21 - Possible cardiovascular benefits of HRT in women 2:02:12 - Defining “extreme exercise” 2:04:00 - How exercise volume affects coronary plaque calcification 2:10:50 - How exercise duration & intensity affect coronary calcium levels 2:14:03 - Why high exercise duration & intensity increases Afib risk 2:16:33 - What exercise dose increases Afib risk? 2:17:59 - Managing stroke risk in athletes prone to Afib 2:21:14 - Why you shouldn’t become an endurance athlete to “live longer”
2:24:58

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. Levine details his research findings that show how a structured exercise regimen can reverse up to 20 years of heart aging by improving both shrinkage and compliance, as well as enhancing aspects of vascular age by 15 years. He also discusses how resistance training and aerobic training have profound differences on the heart, what risks are linked to high-intensity exercise, why recovery is key for the heart, how exercise duration and intensity affect coronary calcium levels, what exercise dose increases Afib risk, and so much more. This episode is a must! Available on YouTube, Spotify, X, and everywhere else. Links in comment. Timestamps: 0:00 - Introduction 1:31 - Bed rest vs. 30 years of aging 5:18 - Recovering from bed rest 6:49 - Does exercise protect against long COVID? 11:27 - Bed rest as a model for space flight 12:24 - How bed rest affects heart size 13:52 - Why a brand-new rubber band mimics a lifetime of endurance training 17:23 - The exercise dose that preserves youthful cardiovascular structure 19:32 - Reversing 20 years of heart aging 23:14 - Reversing vascular age by 15 years 28:38 - Why start an exercise regimen in your 70s? 34:26 - High-intensity exercise risks 37:51 - Balancing high- & moderate-intensity training 42:49 - Training for health vs. training for performance 43:57 - Why muscle mass & cardiorespiratory fitness are like retirement funds 45:12 - Make exercise part of your personal hygiene 46:16 - Why VO2 max correlates with longevity 53:43 - Cardiorespiratory fitness & mortality 59:21 - How does change in fitness over time affect mortality? 1:01:34 - Exercise non-responders 1:05:23 - Limiting factors for VO2 max improvements 1:08:20 - How marathon training affects heart size 1:12:34 - Heart adaptations in purely strength-trained vs. endurance athletes 1:18:23 - Why pure strength-trainers should incorporate endurance training 1:22:07 - How strength training affects blood pressure 1:26:41 - How exercise influences cardiac output 1:28:39 - Does CrossFit count as endurance training? 1:31:04 - Exercise for improving blood pressure 1:36:11 - Lifestyle strategies for treating hypertension 1:38:40 - Why recovery is key 1:42:36 - The best indicator of being overtrained 1:43:36 - Estimating training zones 2-5 1:50:00 - Why HRV is a poor recovery indicator 1:55:16 - Why men are faster runners than women 1:58:49 - Can women achieve similar aerobic exercise benefits doing 2x less? 2:00:21 - Possible cardiovascular benefits of HRT in women 2:02:12 - Defining “extreme exercise” 2:04:00 - How exercise volume affects coronary plaque calcification 2:10:50 - How exercise duration & intensity affect coronary calcium levels 2:14:03 - Why high exercise duration & intensity increases Afib risk 2:16:33 - What exercise dose increases Afib risk? 2:17:59 - Managing stroke risk in athletes prone to Afib 2:21:14 - Why you shouldn’t become an endurance athlete to “live longer”

Dr. Rhonda Patrick

266,327 Aufrufe • vor 2 Jahren

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

130,092 Aufrufe • vor 1 Jahr

New podcast on the science of magnesium! Nearly half the U.S. doesn't get enough magnesium. In this episode, we delve into the consequences of that and magnesium's role in preventing disease and slowing aging. We also discuss how magnesium is absorbed (diet and supplements), why it may prevent cancer and the accumulation of DNA damage, and why athletes may need more. Plus, you will learn about its vital role in vitamin D metabolism. We'll also address common misconceptions about magnesium supplementation, examining topics like magnesium threonate, blood test accuracy, transdermal absorption, and its effects on sleep. Available on YouTube, Spotify, X, and everywhere else. Links in comment. Timestamps: 00:00 - Why the effects of magnesium are far-reaching 03:25 - Why athletes need more magnesium 07:30 - Magnesium deficiency & insufficiency 09:02 - The problem with magnesium blood tests 11:52 - Magnesium supplements 14:55 - Magnesium threonate 23:09 - How stress affects magnesium levels 29:34 - Does magnesium supplementation improve sleep? 34:04 - Magnesium intake & brain health 40:10 - Magnesium's potential for managing migraines 44:17 - Why magnesium deficiency impairs DNA repair 45:51 - Magnesium's role in cancer prevention 51:30 - Mortality risk and cancer 54:27 - Bone health & preventing osteoporosis 57:44 - Magnesium & vitamin D metabolism 01:03:14 - Can magnesium treat high blood pressure? 01:06:50 - Magnesium for managing muscle cramps
1:12:26

New podcast on the science of magnesium! Nearly half the U.S. doesn't get enough magnesium. In this episode, we delve into the consequences of that and magnesium's role in preventing disease and slowing aging. We also discuss how magnesium is absorbed (diet and supplements), why it may prevent cancer and the accumulation of DNA damage, and why athletes may need more. Plus, you will learn about its vital role in vitamin D metabolism. We'll also address common misconceptions about magnesium supplementation, examining topics like magnesium threonate, blood test accuracy, transdermal absorption, and its effects on sleep. Available on YouTube, Spotify, X, and everywhere else. Links in comment. Timestamps: 00:00 - Why the effects of magnesium are far-reaching 03:25 - Why athletes need more magnesium 07:30 - Magnesium deficiency & insufficiency 09:02 - The problem with magnesium blood tests 11:52 - Magnesium supplements 14:55 - Magnesium threonate 23:09 - How stress affects magnesium levels 29:34 - Does magnesium supplementation improve sleep? 34:04 - Magnesium intake & brain health 40:10 - Magnesium's potential for managing migraines 44:17 - Why magnesium deficiency impairs DNA repair 45:51 - Magnesium's role in cancer prevention 51:30 - Mortality risk and cancer 54:27 - Bone health & preventing osteoporosis 57:44 - Magnesium & vitamin D metabolism 01:03:14 - Can magnesium treat high blood pressure? 01:06:50 - Magnesium for managing muscle cramps

Dr. Rhonda Patrick

260,786 Aufrufe • vor 2 Jahren

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

219,973 Aufrufe • vor 1 Jahr

5 supplements that give you big bang for your buck: • Omega-3 — a high omega-3 index is linked to 5 extra years of life expectancy, 66% lower Alzheimer’s risk, and slower epigenetic aging • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years • Multivitamin — daily use in older adults was linked to 2.1 years less global brain aging, nearly 5 years less episodic memory aging, and modestly slower epigenetic aging • Magnesium — supports 300+ enzymes involved in DNA repair and sleep, and low intake has been linked to higher cancer risk • Creatine monohydrate — one of the most studied supplements for strength and performance, with 10 grams as a baseline for brain benefits
0:40

5 supplements that give you big bang for your buck: • Omega-3 — a high omega-3 index is linked to 5 extra years of life expectancy, 66% lower Alzheimer’s risk, and slower epigenetic aging • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years • Multivitamin — daily use in older adults was linked to 2.1 years less global brain aging, nearly 5 years less episodic memory aging, and modestly slower epigenetic aging • Magnesium — supports 300+ enzymes involved in DNA repair and sleep, and low intake has been linked to higher cancer risk • Creatine monohydrate — one of the most studied supplements for strength and performance, with 10 grams as a baseline for brain benefits

FoundMyFitness Clips

513,930 Aufrufe • vor 4 Monaten

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 Aufrufe • vor 1 Jahr

4 supplements that give you the biggest bang for your buck: • Multivitamin — 3 large RCTs show it reduces brain aging by ~2 years and reverses episodic memory aging by ~5 years in older adults • Omega-3s — a high omega-3 index (8%+) is linked to 5 years of increased life expectancy and 90% lower risk of sudden cardiac death • Magnesium — a cofactor for 300+ biological processes including DNA repair and energy production; 60%+ of the US population is deficient • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years
1:08

4 supplements that give you the biggest bang for your buck: • Multivitamin — 3 large RCTs show it reduces brain aging by ~2 years and reverses episodic memory aging by ~5 years in older adults • Omega-3s — a high omega-3 index (8%+) is linked to 5 years of increased life expectancy and 90% lower risk of sudden cardiac death • Magnesium — a cofactor for 300+ biological processes including DNA repair and energy production; 60%+ of the US population is deficient • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years

FoundMyFitness Clips

145,674 Aufrufe • vor 6 Monaten

Exercise IS THE LONGEVITY & LIFE BIOHACK So many people only think about exercise as a way to burn calories & look leaner, but exercise is SO much more than that Exercise lowers the risk of cardiovascular disease (CVD) & cancer independent of weight loss (PMIDs: 21673488, 31758975, & 32741068) Exercise improves symptoms of depression with a MASSIVE effect size of 1.7 (for reference SSRIs have an ES of about 0.5) (PMID: 37429171) Exercise improves your brain’s sensitivity to satiety signals helping with appetite control (PMIDs: 36998025 & 30131457) Exercise improves insulin sensitivity independent of weight loss (PMID: 24454364) And the dosage required to get benefits is not big at all, in fact it’s ridiculously small. Just ~4 minutes of vigorous physical activity per day decreases the risk of getting cancer by ~20% (PMID: 37498576) & 50 minutes of resistance training per week was all that was needed to decrease the risk of depression in the previously cited study It doesn’t take hours per day. You may not have hours but you’ve got 4 MINUTES! Now is the time to drastically improve your life, physical, & mental health. Get after it 👊 From my convo with Dr. John Delony on his podcast
1:00

Exercise IS THE LONGEVITY & LIFE BIOHACK So many people only think about exercise as a way to burn calories & look leaner, but exercise is SO much more than that Exercise lowers the risk of cardiovascular disease (CVD) & cancer independent of weight loss (PMIDs: 21673488, 31758975, & 32741068) Exercise improves symptoms of depression with a MASSIVE effect size of 1.7 (for reference SSRIs have an ES of about 0.5) (PMID: 37429171) Exercise improves your brain’s sensitivity to satiety signals helping with appetite control (PMIDs: 36998025 & 30131457) Exercise improves insulin sensitivity independent of weight loss (PMID: 24454364) And the dosage required to get benefits is not big at all, in fact it’s ridiculously small. Just ~4 minutes of vigorous physical activity per day decreases the risk of getting cancer by ~20% (PMID: 37498576) & 50 minutes of resistance training per week was all that was needed to decrease the risk of depression in the previously cited study It doesn’t take hours per day. You may not have hours but you’ve got 4 MINUTES! Now is the time to drastically improve your life, physical, & mental health. Get after it 👊 From my convo with Dr. John Delony on his podcast

Layne Norton, PhD

30,999 Aufrufe • vor 1 Jahr

"Avoiding The Sun Is Just As Dangerous As Smoking Cigarettes." Dr Eric Berg "There Are At Least 17 Different Cancers, Autoimmune Diseases & Cardiovascular Disease Linked To Vitamin D Insufficiency." "Vitamin D is intimately involved in over 2,000 different genes." "Our immune system absolutely cannot work without Vitamin D. 90-95% of Vitamin D comes from the sun." "Even in the early 1900s, they had Sanitariums that you can go to, to bathe in the sun as a cure for TB (Tuberculosis) & Asthma & many different illnesses." The American Dermatology Association says you must stay out of the sun & use sunscreen everyday because the sun is dangerous. We have been lied to with the attempt to indoctrinate us to, all of a sudden, be fearful of the sun. Always remember that the key to unlock & activate Vitamin D is Magnesium. Magnesium must be present in food or supplement form to activate Vitamin D, even from the sun. And for Vitamin D to transport Calcium correctly to the bones & not calcify within arterial walls & soft tissues within the body, the cofactor K2 must also be present in the diet or in supplement form. 30 minutes of sunlight can manufacture 30,000 IU of Vit D. Healing Benefits of the Sun & Vitamin D: Stroke Prevention Cancer Prevention Heart Attack Prevention Bone Health Immune System Health Depression Prevention Natural Appetite Suppressant Natural Blood Sugar/Insulin Control Mood Enhancer Keratin Production to Prevent Hair Loss Naturally Lowers Blood Pressure Optimal Libido & Hormone Production Supports Muscle Health & Injury Prevention The Higher your Vitamin D Level, the more benefits & protections you will experience. Vitamin D Levels (25-hydroxyvitamin D) 70 nmol/L Optimal Protection 👇Vitamin D Deficiency Increases Mortality👇 👇Vitamin D Deficiency Causes Chronic Disease👇
1:27

"Avoiding The Sun Is Just As Dangerous As Smoking Cigarettes." Dr Eric Berg "There Are At Least 17 Different Cancers, Autoimmune Diseases & Cardiovascular Disease Linked To Vitamin D Insufficiency." "Vitamin D is intimately involved in over 2,000 different genes." "Our immune system absolutely cannot work without Vitamin D. 90-95% of Vitamin D comes from the sun." "Even in the early 1900s, they had Sanitariums that you can go to, to bathe in the sun as a cure for TB (Tuberculosis) & Asthma & many different illnesses." The American Dermatology Association says you must stay out of the sun & use sunscreen everyday because the sun is dangerous. We have been lied to with the attempt to indoctrinate us to, all of a sudden, be fearful of the sun. Always remember that the key to unlock & activate Vitamin D is Magnesium. Magnesium must be present in food or supplement form to activate Vitamin D, even from the sun. And for Vitamin D to transport Calcium correctly to the bones & not calcify within arterial walls & soft tissues within the body, the cofactor K2 must also be present in the diet or in supplement form. 30 minutes of sunlight can manufacture 30,000 IU of Vit D. Healing Benefits of the Sun & Vitamin D: Stroke Prevention Cancer Prevention Heart Attack Prevention Bone Health Immune System Health Depression Prevention Natural Appetite Suppressant Natural Blood Sugar/Insulin Control Mood Enhancer Keratin Production to Prevent Hair Loss Naturally Lowers Blood Pressure Optimal Libido & Hormone Production Supports Muscle Health & Injury Prevention The Higher your Vitamin D Level, the more benefits & protections you will experience. Vitamin D Levels (25-hydroxyvitamin D) 70 nmol/L Optimal Protection 👇Vitamin D Deficiency Increases Mortality👇 👇Vitamin D Deficiency Causes Chronic Disease👇

Valerie Anne Smith

40,877 Aufrufe • vor 1 Jahr

5 high-impact supplements worth taking daily: • Omega-3s — 2 g/day is a strong starting point; a high omega-3 index is linked to 5 extra years of life expectancy, slower epigenetic aging, and may lower Alzheimer’s risk • Multivitamin — daily use in older adults has been linked to ~2 years less global brain aging, nearly 5 years less episodic memory aging • Vitamin D — regulates over 5% of your genome, including genes involved in immune defense, neurotransmitter synthesis, and longevity • Magnesium — a cofactor for 300+ biological processes, including DNA repair, energy production, and sleep regulation • Creatine monohydrate — one of the most studied supplements for strength and performance; 10 g/day is a baseline for brain benefits, with higher-dose research showing benefits under sleep deprivation
1:25

5 high-impact supplements worth taking daily: • Omega-3s — 2 g/day is a strong starting point; a high omega-3 index is linked to 5 extra years of life expectancy, slower epigenetic aging, and may lower Alzheimer’s risk • Multivitamin — daily use in older adults has been linked to ~2 years less global brain aging, nearly 5 years less episodic memory aging • Vitamin D — regulates over 5% of your genome, including genes involved in immune defense, neurotransmitter synthesis, and longevity • Magnesium — a cofactor for 300+ biological processes, including DNA repair, energy production, and sleep regulation • Creatine monohydrate — one of the most studied supplements for strength and performance; 10 g/day is a baseline for brain benefits, with higher-dose research showing benefits under sleep deprivation

FoundMyFitness Clips

30,877 Aufrufe • vor 1 Monat

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

87,348 Aufrufe • vor 2 Monaten

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.

427,232 Aufrufe • vor 5 Monaten

The new Huberman Lab episode is out: Restore Youthfulness & Vitality to the Aging Brain & Body | Dr. Tony Wyss-Coray (Tony Wyss-Coray) 0:00 Tony Wyss-Coray 3:00 Young vs Old Animals, Age-Related Disease 6:35 Blood Biomarkers, Young vs Old Humans, Alzheimer's Disease 12:50 Sponsors: David & LMNT 15:28 'Young Blood' Factors, Rejuvenation, Stem Cells 20:15 Blood Banking; Dracula 23:10 Rates of Aging in Organs, Age Gap & Disease Risk; Risk Profiles & Therapies 33:02 NAD Levels & Aging, NMN Supplements 36:44 Vitality vs Longevity; Periods of Accelerated Aging 43:17 Sponsors: AG1 & Roka 45:22 Sunlight; Youthful Blood Factors, Exercise & Brain Function, Fasting 51:25 Exercise, Injury & Inflammation 56:18 Pro-health Factors, Klotho, GDF11, Stem Cell Injection Risk 1:02:35 Platelet-Rich Plasma (PRP); Exosomes 1:05:43 Smoking, EMFs, Plastics, Long-Term Accumulation, Fresh Foods, Organic Food 1:11:28 Sponsor: Function 1:13:16 Intermittent Fasting, Long-Term Fasting, Snacking 1:19:07 Sleep; Cerebrospinal Fluid (CSF) Factors & Cognitive Function 1:24:44 Exercise Type & Longevity; Exercise Enjoyment 1:32:02 Lifestyle Factors & Alzheimer's Risk; Cognitive Exercise; Chocolate 1:37:05 Alcohol & Social Connection; US vs European Food Culture 1:40:50 Deliberate Deep Breathing; Wearables, Sunlight & Artificial Light 1:49:13 Future Projects 1:56:40 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Includes paid partnerships.
1:59:13

The new Huberman Lab episode is out: Restore Youthfulness & Vitality to the Aging Brain & Body | Dr. Tony Wyss-Coray (Tony Wyss-Coray) 0:00 Tony Wyss-Coray 3:00 Young vs Old Animals, Age-Related Disease 6:35 Blood Biomarkers, Young vs Old Humans, Alzheimer's Disease 12:50 Sponsors: David & LMNT 15:28 'Young Blood' Factors, Rejuvenation, Stem Cells 20:15 Blood Banking; Dracula 23:10 Rates of Aging in Organs, Age Gap & Disease Risk; Risk Profiles & Therapies 33:02 NAD Levels & Aging, NMN Supplements 36:44 Vitality vs Longevity; Periods of Accelerated Aging 43:17 Sponsors: AG1 & Roka 45:22 Sunlight; Youthful Blood Factors, Exercise & Brain Function, Fasting 51:25 Exercise, Injury & Inflammation 56:18 Pro-health Factors, Klotho, GDF11, Stem Cell Injection Risk 1:02:35 Platelet-Rich Plasma (PRP); Exosomes 1:05:43 Smoking, EMFs, Plastics, Long-Term Accumulation, Fresh Foods, Organic Food 1:11:28 Sponsor: Function 1:13:16 Intermittent Fasting, Long-Term Fasting, Snacking 1:19:07 Sleep; Cerebrospinal Fluid (CSF) Factors & Cognitive Function 1:24:44 Exercise Type & Longevity; Exercise Enjoyment 1:32:02 Lifestyle Factors & Alzheimer's Risk; Cognitive Exercise; Chocolate 1:37:05 Alcohol & Social Connection; US vs European Food Culture 1:40:50 Deliberate Deep Breathing; Wearables, Sunlight & Artificial Light 1:49:13 Future Projects 1:56:40 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.

432,675 Aufrufe • vor 6 Monaten

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 Aufrufe • vor 1 Jahr