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Discover my podcast, The Aliquot Vitamin D is far more than just a vitamin—it's a potent steroid hormone regulating nearly 5% of our genome. Yet, remarkably, up to 70% of Americans aren't getting enough, placing them at increased risk for dementia and Alzheimer's disease. In this episode, I explore compelling new evidence from a study involving over 12,000 participants, demonstrating that vitamin D supplementation can reduce dementia risk by an impressive 40%, protecting even adults with genetic Alzheimer's risk (ApoE4 carriers). Timestamps: (00:00) Can vitamin D supplements reduce dementia risk? (00:46) How common is vitamin D deficiency? (03:31) What studies reveal about genes, vitamin D, and dementia (05:44) Does deficiency accelerate brain aging? (06:45) Can vitamin D supplementation enhance cognitive function? (08:15) Dementia risk reduction insights from 12,388 adults (09:58) Why women may benefit most (10:49) Normal vs. impaired cognition—who benefits more from vitamin D? (11:21) Do ApoE4 carriers get dementia protection from vitamin D? (13:00) How mild cognitive impairment affects dementia risk (13:41) Does the form of vitamin D matter? (14:11) What are the optimal vitamin D blood levels? (15:07) What dose corrects deficiency? (15:33) How vitamin D directly s brain function Watch this episode on YouTube Show notes are available by clicking here The study discussed: Vitamin D supplementation and incident dementia: Effects of sex, APOE, and baseline cognitive status

my “How to Train According to the Experts” guide Discover my podcast, The Aliquot Nutrition, supplementation, and recovery are foundational for enhancing exercise performance, but their full potential often remains untapped. In this episode, Dr. Andy Galpin, a renowned expert who has coached Olympians, world champions, and professional athletes across major sports, breaks down exactly how to leverage these critical elements to meaningfully enhance your results.  Timestamps: (00:00) Introduction (05:01) Eating to perform vs. eating to live longer—do you have to choose? (08:20) Training fasted—are the mitochondrial benefits worth it? (14:53) What should you eat before early-morning strength training? (16:52) Why nutrient timing isn't critical for the average exerciser (18:44) Is intermittent fasting killing your gains? (29:24) Carbs before resistance training—fuel or fluff? (31:07) Endurance fueling strategies—what actually works? (36:02) When is post-exercise carb intake truly essential? (37:35) Game day fueling—how to get it right (40:25) Carb supplements vs. whole foods—what do elite athletes actually eat? (43:18) Rethinking fat intake for exercise performance (46:14) Metabolic flexibility—how the term got hijacked (50:39) The real test of metabolic health—why skipping a meal shouldn't break you (51:55) Are anaerobic and aerobic systems truly separate? (55:56) Does protein timing really matter? (58:27) Whole foods vs. protein powders (1:03:21) Fat timing—overlooked or irrelevant? (1:04:48) The truth about seed oils and saturated fat (1:09:43) Magnesium—who actually needs to supplement? (1:11:43) The problem with magnesium blood tests (1:13:01) Why the magnesium RDA might not be enough (1:13:54) Magnesium citrate, glycinate, or threonate—does it matter? (1:15:55) Do magnesium supplements really aid recovery? (1:18:35) Omega-3 supplementation—is the AFib risk real? (1:22:10) Can omega-3s prevent muscle loss during inactivity? (1:26:14) Why "performance anchors" matter more than supplements (1:30:47) Iron deficiency—the hidden performance killer? (1:33:42) Does caffeine before workouts increase fat burning? (1:35:29) Caffeine cycling—smart strategy or outdated myth? (1:38:45) Can music measurably enhance workout performance? (1:39:57) Rhodiola rosea—fatigue fighter or placebo? (1:44:38) Beetroot, citrulline, arginine—do nitric oxide boosters work? (1:55:07) Beta-alanine—why the tingles might be worth it (2:01:05) Is 5g of creatine really enough? (2:02:18) Sodium bicarbonate—effective fatigue buffer or GI nightmare? (2:04:36) Can you trust what's in your pre-workout supplement? (2:06:54) Is too much caffeine killing your performance gains? (2:07:41) Can antioxidants blunt exercise performance? (2:08:40) High-dose vitamin C—immune protection or adaptation killer? (2:15:12) Do anti-inflammatories sabotage your gains? (2:17:38) Tart cherry juice—recovery aid or overhyped? (2:21:04) Is glutamine the immune booster athletes need? (2:29:11) Can collagen actually strengthen tendons? (2:33:26) Does glucosamine chondroitin actually help ts? (2:34:28) What really happens during recovery—signaling vs. inflammation (2:37:25) The most important recovery metric (2:39:05) How increased blood flow accelerates muscle repair (2:43:55) Why persistent soreness might mean your fascia's at fault (2:47:02) Can compression boots genuinely speed recovery? (2:47:56) Can simply soaking in water accelerate recovery? (2:51:13) When is sauna a better choice than extra miles? (2:53:12) Can localized heat preserve muscle during downtime? (2:54:31) Cold immersion timing—muscle recovery vs. blunting gains (3:01:16) Why pre-bed cold exposure might improve sleep (3:04:31) Heart rate variability vs. resting heart rate (3:12:45) Why respiratory rate predicts stress better than resting heart rate (3:16:57) Are you overtrained—or just overreached? (3:21:41) Hormones and overtraining—what's the real link? (3:25:48) Does training harder mean you need more sleep? (3:27:54) How to know if you're getting enough sleep (3:31:17) Sleep trackers (3:33:10) Hydration timing—the key to uninterrupted sleep? (3:34:54) Why your wind-down index matters (3:36:02) Is your bedroom's CO₂ buildup sabotaging your sleep? (3:39:40) Are nasal allergies quietly wrecking your recovery? (3:41:23) Sleep hacks—what actually works? Watch this episode on YouTube Show notes are available by clicking here

my “How to Train According to the Experts” guide Discover my podcast, The Aliquot Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, Dr. Darren Candow, a leading researcher with over 140 peer-reviewed publications, explores creatine’s diverse physiological impacts, from bolstering cognitive resilience under stress to mitigating symptoms of depression and protecting against cognitive decline caused by sleep deprivation. He explains why the conventional dosage of 5 grams per day might be insufficient, and how higher doses (10–25 grams) could unlock additional therapeutic effects. Timestamps: (00:00) Introduction (04:34) What makes creatine effective for exercise performance? (08:01) The loss of explosive power with aging (09:36) How creatine speeds up recovery between sets (12:13) Two ways creatine boosts muscle strength (14:12) Why creatine might not speed typical weight-training recovery (16:38) Anti-catabolic effects (17:16) Why do men and women respond differently? (18:50) Dietary creatine vs. supplementation (19:36) Is creatine supplementation necessary—or optional? (21:05) Why plant-based may benefit most (22:15) Should creatine dosage change with age? (23:01) Loading vs. daily dosing (25:57) Why 5 grams might not be enough—other tissues (27:48) Can creatine prevent bone loss—even without weight training? (28:10) How creatine s osteoblast activity (29:51) Preventing hip fractures with creatine (32:33) Creatine vs. bisphosphonates (36:21) Why creatine isn’t just for weightlifters (38:52) Why stressed brains benefit most (40:57) Why brain aging accelerates demand (43:54) Why 10g per day might be the optimal dose (45:45) Why creatine counteracts sleep deprivation (48:53) Before vs. after concussion (51:17) Should dosage be adjusted by weight? (52:39) Does creatine improve sleep on training days? (55:34) Creatine for Alzheimer’s and Parkinson’s—does the science hold up? (57:08) Can creatine help with depression and anxiety? (1:00:24) The role of creatine and glutamine in preventing respiratory illness (1:02:40) Why creatine may enhance endothelial health and circulation (1:04:04) Creatine’s role in cardiometabolic health (1:05:45) When does loading actually make sense? (1:06:51) Creatine’s dual role—preserving muscle and enhancing recovery after injury (1:09:46) Is creatine effective without exercise? (1:12:01) Why creatine might improve male fertility (1:13:57) Is it safe for children? (1:17:21) Creatine supplementation during pregnancy (1:18:54) Could creatine boost motor skills in kids? (1:19:34) Creatine monohydrate vs. the rest (1:24:15) How to avoid digestive issues with creatine supplementation (1:26:56) Does timing matter—and should you cycle it? (1:28:32) Should you take creatine every day—or only workout days? (1:29:17) Why caffeine might blunt the effects (1:32:21) Does creatine increase body fat—or is that a myth? (1:33:08) Preventing cramps (the hydration myth) (1:34:33) Understanding the creatinine confusion—why creatine won’t damage your kidneys (1:36:59) Why creatine is linked (wrongly?) to baldness (1:40:22) Debunking myths—sleep, cancer, urination (1:43:39) How creatine affects homocysteine levels (1:46:32) Creatine and protein—the ideal post-workout pair? (1:49:26) How to pick the best creatine supplement (1:51:46) What to know about micronized creatine Watch this episode on YouTube Show notes are available by clicking here

my “How to Train According to the Experts” guide Discover my podcast, The Aliquot For decades, exercise was considered an optional part of cancer care—something beneficial for general health but not essential. The evidence is now overwhelming: exercise is not just ive—it’s a therapeutic intervention that recalibrates tumor biology, enhances treatment tolerance, and improves survival outcomes. With over 600 peer-reviewed studies, Dr. Kerry Courneya's work has fundamentally reshaped our understanding of how structured exercise—whether aerobic, resistance training, or high-intensity intervals—can mitigate treatment side effects, enhance immune function, and directly influence cancer progression. Timestamps: (00:00) Introduction (04:31) Why exercise should be effortful (05:17) How to meaningfully reduce risk of cancer (09:06) What type of exercise is best? (10:43) How exercise reduces risk—even for smokers and the obese (13:32) Weekend-only exercise (16:33) 150 vs. 300 minutes per week (more is better—up to a point) (18:47) Why pre-diagnosis exercise matters (21:53) Why resilience to cancer treatment starts with exercise (23:45) Why low muscle mass drives cancer death (26:42) Why BMI fails to measure true obesity (30:35) Why daily activity isn't enough (structured exercise matters) (32:18) Breaking up sedentary time—do 'exercise snacks' help? (34:34) Supplements vs. exercise (35:16) Where exercise fits with chemo and immunotherapy (38:14) Why rest is not the best medicine (44:04) Aerobic vs. resistance (44:57) How weight training improves 'chemo completion' (47:25) Why exercise creates vulnerability in cancer cells (limitations do apply) (49:53) Why exercise might be crucial for tumor elimination (55:47) Why cardio may be better at clearing tumor cells (59:02) When cancer spreads quickly—and when it doesn't (1:00:27) The role of liquid biopsies in cancer care (1:03:51) Why liquid biopsies may prevent over-treatment (1:05:40) Exercise-sensitive vs. exercise-resistant cancers (1:08:50) Prostate cancer therapy—why strength training matters (1:10:54) When exercise is the only therapy—does it work? (1:12:10) Why HIIT reduces PSA in prostate cancer (1:14:24) Avoiding overtreatment—can exercise buy you time? (1:14:44) Why high-intensity exercise boosts anti-cancer biology (1:15:55) Turning a diagnosis into a wake-up call (1:18:55) Why oncologists are rethinking exercise (1:21:34) Why exercise eases anxiety about cancer—proven psychological benefits (1:27:44) Before, during, and after treatment (1:29:46) Why exercise is unique among cancer therapies (1:31:00) Why cancer patients stop exercising—the risky mistake almost everyone makes (1:33:25) How to get sedentary cancer patients exercising (realistically) (1:35:59) The financial case for including exercise (1:37:40) Why recurrence trials haven't convinced doctors—yet (1:40:20) The bottom-line message (1:40:39) The myth of a cancer panacea (exercise included) (1:46:51) What's the best $50 investment for staying active? (1:47:24) Only 15 minutes per day—what's the best anti-cancer exercise? Show notes are available by clicking here Watch this episode on YouTube

my “How to Train According to the Experts” guide Exercise is more than a tool for physical transformation—it's a cornerstone of longevity, metabolic resilience, and neurocognitive vitality. In this special episode, I’m ed by Brady Holmer, a distinguished exercise science communicator and lifelong endurance runner, as we deconstruct the latest evidence-based protocols for enhancing muscle strength and cardiovascular health. What’s the optimal exercise protocol to reverse 20 years of heart aging? Is the standard 150 minutes per week truly enough to preserve a youthful heart, or do you need to exercise more frequently? What’s the most time-efficient way to build strength and muscle? We cut through the noise to deliver actionable insights that will transform your approach to training. This episode is accompanied by How to Train According to the Experts — a free, science-backed guide curating evidence-based strategies for optimizing aerobic fitness, strength, and metabolic health. Distilling protocols from leading researchers, it provides actionable frameworks for lifelong vitality.  it now at howtotrainguide.com Timestamps: (00:00) Introduction (03:35) Why your training goals matter (06:23) Are 3 weeks of bed rest worse for fitness than 30 years of aging? (08:24) How to measure cardiorespiratory fitness (11:19) Why VO2 max is a marker of longevity (14:23) The role of VO2 max in endurance training (17:26) How to improve lactate clearance (18:47) Why zone 2 training may not improve VO2 max  (22:42) How to measure training zones 1-5 (28:29) Smart watches vs. chest straps for heart rate (31:43) Benefits of zone 2 training (35:31) Can you combine HIIT and zone 2 in one workout? (40:53) Adjusting the 80/20 rule for time efficiency (45:13) Evidence-based HIIT protocols (49:22) How variation in interval training boosts fitness adaptations (51:07) Why the heart stiffens with age (54:09) How much exercise do you need?  (1:00:31) Why exercise should be a daily priority (1:02:16) The exercise protocol that reversed 20 years of heart aging (1:07:24) Dr. Benjamin Levine’s prescription for life (1:10:11) Brady & Rhonda’s exercise routines (1:14:51) HIIT vs. zone 2 for mitochondrial health (1:17:39) How exercise intensity impacts fat burning (1:21:50) Does zone 2 make you a better “fat burner”? (1:27:04) Why HIIT outshines zone 2 for glucose regulation (1:31:00) The benefits of interval walking for glucose regulation (1:32:24) Why training for brain health is all about intensity (1:36:20) How short bursts of activity can extend your lifespan (1:40:04) Why “exercise snacks” lower the barriers to fitness (1:42:27) An alternative to caffeine for fighting midday slumps (1:43:32) The benefits of timing “exercise snacks” around meals (1:45:38) How muscle mass and strength decline with age (1:48:19) The age-related loss of muscle power (powerpenia) (1:50:04) General resistance training principles (1:57:01) Why compound exercises are best for building strength (2:00:05) Why rest intervals are crucial when strength training (2:02:02) How lifting heavy improves mental resilience (2:05:26) Should you train to failure? (2:08:57) Why strength training isn’t a replacement for cardio (2:12:16) Training for muscle hypertrophy (2:17:38) Training and diet strategies for body recomposition (2:22:52) Time-efficient resistance training protocols (2:27:38) Why the interference effect is a myth (2:29:32) The minimum effective dose for strength and hypertrophy (2:31:16) How sauna use improves cardiorespiratory fitness (2:36:17) Why heat exposure s resistance training, unlike cold (2:39:06) Can omega-3s prevent muscle loss during disuse? (2:41:21) Protein timing, distribution, and its impact on hypertrophy (2:46:53) Creatine supplementation Show notes are available by clicking here Watch this episode on YouTube

Discover my podcast, The Aliquot my “How to Train According to the Experts” guide Protein is far more than a building block for muscle—it’s essential for metabolic health, insulin sensitivity, and preventing conditions like type 2 diabetes and sarcopenia. But how much do we truly need? And could too much protein, especially from meat, actually be harmful? This episode challenges the conventional RDA of 0.8 g/kg, presenting research that s higher intakes of 1.2–2 g/kg for maintaining muscle, improving body composition, and promoting longevity. We also confront myths around protein timing and the so-called "anabolic window.” Lastly, we address concerns about protein’s links to cancer, heart disease, and kidney function, showing how exercise can redirect growth factors like IGF-1 to promote repair while mitigating risks.  Timestamps: (00:00) my “How to Train” guide (00:51) Introduction (03:32) Why muscle matters (05:57) Why do we lose muscle? (07:31) How to negate anabolic resistance (08:24) Why it's never too late to build muscle (09:05) Requirements for overweight & obese individuals (09:52) Exposing the flaws of the RDA (11:12) Optimal intake when resistance training (11:55) What to do when losing weight (13:08) Does protein harm healthy kidneys? (14:59) How important is distribution? (17:11) Debunking the "anabolic window" (18:48) Benefits of pre-sleep intake (20:20) Timing & distribution takeaways (21:01) What are the best sources? (24:05) Animal vs. plant protein (26:27) Protein supplements (whey, casein, & collagen) (27:57) Does high intake accelerate aging? (31:32) Why exercise changes the story (34:02) What we can learn from athletes (34:36) Does high intake accelerate atherosclerosis? (36:51) 8 key takeaways Show notes and transcript are available by clicking here Watch this episode on YouTube

Discover my podcast, The Aliquot Learn how to choose the right omega-3 supplement in my free 13-page guide Exercise, meal timing, and sleep are three powerful tools for optimizing metabolic health, a key factor in healthy aging. Even slightly elevated blood glucose levels, but within the "normal" range, can contribute to brain atrophy in areas linked to aging and neurodegeneration. Long-term glucose elevations (high HbA1c) also promote harmful compounds that stiffen blood vessels, reduce heart flexibility, and raise cardiovascular risk. In this episode, recorded at the American Academy of Anti-Aging Medicine conference in Palm Beach, Florida, I provide practical, science-backed protocols on how to implement HIIT, circadian-timed eating, and optimized sleep strategies to dramatically improve metabolic health and protect against these harmful effects.  Timestamps: (00:00) Introduction (04:25) Why HIIT outshines zone 2 for improving metabolic health (06:46) The signaling role of lactate production by muscle (09:33) Optimal HIIT conditions for improving body composition (10:36) How vigorous exercise repairs dysfunctional mitochondria (14:27) HIIT vs. zone 2 for mitochondrial biogenesis (16:09) Evidence-based HIIT protocols (17:46) Why "exercise snacks" are a crucial pre- and post-mealtime activity (19:50) The mortality benefits of short exercise bursts (23:08) Why late-night eating is detrimental (27:37) Can high glucose levels accelerate brain atrophy? (28:30) How circadian misalignment affects postprandial glucose (29:46) Metabolic health benefits of time-restricted eating (32:24) Why early eating is better for metabolic health (34:48) Why losing sleep for 3 nights mimics type 2 diabetes (36:58) Why less than 7 hours of sleep increases type 2 diabetes risk (37:44) Why chronically high blood glucose damages cardiovascular health (39:39) What 4 hours of sleep for 4 nights does to insulin signaling (40:44) Why short sleep facilitates obesity (42:03) The checklist for good sleep hygiene (45:37) Can 1 hour of extra sleep help you lose weight? (46:47) Cognitive behavioral therapy for insomnia (CBT-I) (48:22) How HIIT improves metabolic health when sleep-restricted (50:55) Can HIIT ameliorate the mortality risk from poor sleep? Show notes are available by clicking here Watch this episode on YouTube

Sweating helps enhance microplastic-associated chemical excretion. Get my free sauna report when you sign up here for my newsletter. Discover my podcast, The Aliquot Every week, the average person ingests the equivalent weight of a credit card in plastic. While certain preventive measures can significantly reduce your intake of these harmful substances, it’s crucial to acknowledge a more daunting concern: the bioaccumulation of microplastics in the brain, potentially at ten times the rate of other organs. Microplastics and their associated chemicals are alarmingly ubiquitous — they permeate breast milk, sperm, the hippocampus, the prefrontal cortex, the air we breathe, medications, the water supply, and our bloodstream, accumulating in most major organ systems. During this episode, we’ll explore the unsettling realities of microplastics and their associated chemicals, diving into how they infiltrate nearly every facet of our environment and body, and discuss actionable strategies to reduce exposure. Timestamps: (00:00) The extent of the problem (02:12) Top sources of exposure (04:00) Contamination of our water (05:04) BPA, phthalates, & PFAS (forever chemicals) (07:06) How heating plastic affects BPA exposure (09:21) Our unfortunate habit of eating credit cards (11:33) Microplastics in major organs (14:05) Crossing the blood-brain barrier (15:01) How microplastics affect a developing fetus (15:55) The bloodstream is a highway for microplastics (18:12) Endocrine and hormonal effects (23:09) Consequences in pregnant women (25:35) How phthalates affect reproductive health (26:36) BPA's involvement in autism spectrum disorder (29:58) Side effects of prenatal BPA exposure (32:18) The brain may be a super-accumulator of plastic (34:50) Human brain microplastic levels are rising (36:06) Lost fertility in women (38:07) Changes in sperm quality (39:23) Microplastics in sperm (40:59) Why the heart suffers (42:51) Microplastics in arterial plaque (43:56) How BPA affects blood pressure (45:58) Risk of cancer (50:31) Topo Chico sparkling water (53:02) Reverse osmosis filtration (54:56) Food-based strategies for limiting microplastics (56:32) The "myth" of BPA-free plastics (58:14) Is salt a source of microplastics? (59:18) HEPA filters (1:00:52) Choose your clothing wisely (1:01:47) How to prevent release of microplastics (from laundry) (1:02:32) Receipts and thermal paper (1:04:17) Microplastic excretion and breakdown (1:06:28) Sulforaphane for detoxifying (1:08:38) Can dietary fiber increase microplastic excretion? (1:10:15) Are plastic chemicals excreted through sweat? (1:11:21) Do excretion strategies work for "forever chemicals"?

Get my exact protocols for boosting levels of brain-derived neurotrophic factor (BDNF) and enhancing cognition Discover my podcast, The Aliquot Dr. Layne Norton is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. We discuss why most people aren’t training too hard, when to go to failure, whether seed oils are “the” central cause of chronic disease, why having a slow metabolism isn’t a credible reason for being overweight (for most), and the sustaining power of good habits. We also get into controversies around the carnivore diet, diet sodas, artificial sweeteners, intermittent fasting, and much more. Timestamps: (00:00) Introduction (04:48) Layne's coaching philosophy (14:39) Why to start tracking calories (for at least 3 days) (17:41) Why people lie to themselves about food intake (23:06) The profound benefits of small exercise doses (26:53) Why you should treat exercise like brushing your teeth (30:11) Benefits of resistance training for older individuals (33:51) Should you train to failure? (47:07) Why hard training & consistency trump exercise selection (56:46) Is lifting heavy necessary for building muscle? (57:54) Barbell vs. hack squats for preventing falls (1:00:10) Can lifting weights decrease low-back pain? (1:01:43) Injury prevention when resistance training (1:11:16) How exposure therapy can help you with injuries (1:15:04) Why pain doesn't always indicate tissue injury (1:18:17) Should you resistance train after a poor night of sleep? (1:21:57) Why menopause can cause weight gain (1:29:36) Why it's never too late to start lifting weights (1:32:05) Resistance training tips for older individuals with t pain (1:36:18) Why total protein intake matters more than distribution (1:44:19) Layne's daily protein distribution (1:46:44) The shortcomings of nutrition studies (1:54:06) Is consuming more than 1.6 g/kg of protein beneficial? (1:55:33) Should you eat more protein in a calorie deficit? (1:56:43) Protein intake for endurance athletes (1:58:07) How much protein does Layne eat? (1:59:11) Are seed oils a predominant cause of chronic disease? (2:08:45) Does the carnivore diet increase heart disease risk? (2:14:16) Are heated seed oils more inflammatory? (2:20:33) Is there a "big food" industry conspiracy? (2:26:17) Are sugar-sweetened beverages uniquely deleterious? (2:30:17) Can diet soda help you lose weight? (2:34:20) Microbiome & cancer risks of diet soda (2:42:02) Is drinking 1 Diet Coke per day unhealthy? (2:44:24) Why Layne rarely takes a strong position on early science (2:49:04) Carnivore diet (3:01:52) Time-restricted eating (3:12:38) Layne's daily routine (3:16:55) Layne's diet and supplements (3:19:49) Creatine and hair loss (3:22:49) Rhodiola rosea & ashwagandha (3:25:54) Layne's tier 2 supplements Show notes are available by clicking here Watch this episode on YouTube  

My free omega-3 guide (the ultimate blueprint for choosing a fish oil supplement) Discover my podcast, The Aliquot Dr. Luc van Loon is a renowned figure in the realm of exercise science, particularly celebrated for his deep understanding of protein metabolism, resistance training, and the nuanced role of collagen supplements in sports nutrition. Our conversation is an in-depth discussion on optimal protein intake & distribution strategies for stimulating muscle protein synthesis with delightful detours into insightful discussion of un ique topics like the timing of cold-water immersion. Timestamps: (Forthcoming..) Show notes are available by clicking here Watch this episode on YouTube

My omega-3 guide on concerns like a-fib, dosage, supplement quality, oxidation, and more Discover my podcast, The Aliquot over 300,000 people and sign up for my newsletter Become a FoundMyFitness member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more In this special solo episode of FoundMyFitness, we’re taking a deep dive into alcohol. We’ll explore the science, misconceptions, controversies, and health effects of this widely used drug. I believe that a nuanced, scientific discussion on alcohol is the best way to provide you with the information you need to make an informed decision about alcohol use. Timestamps (00:00) Introduction (08:03) What does it mean to "have a drink"? (09:39) Drinking frequency definitions (12:39) How alcohol is metabolized (18:25) Can alcoholism be inherited? (19:41) How food affects alcohol metabolism (21:40) Does age affect alcohol metabolism? (22:29) How alcohol affects nutrient absorption (27:04) How alcohol affects gut health (28:57) Alcohol elevates circulating LPS levels (31:51) Gut health & alcohol use disorders (36:30) Sick quitter & healthy biases (39:38) How alcohol impacts the brain (43:34) Alcohol's effects on anxiety (49:56) Alcohol facilitates thiamine deficiency (51:39) Alcohol promotes brain inflammation (52:56) Dementia & Alzheimer's disease risk  (1:06:50) Is resveratrol in red wine beneficial? (1:11:28) How alcohol impacts sleep (1:19:47) Mitigating alcohol's impact on sleep  (1:22:13) Hangover symptoms & causes (1:26:33) How congeners affect hangover severity (1:27:58) Treating hangovers with fruit (1:30:40) Zinc, vitamin B3, & hangovers (1:31:41) Managing hangovers with NSAIDs (1:32:22) "Hair of the dog” for hangovers (1:32:40) Liposomal glutathione, NAC, & hangovers (1:35:56) Does ZBiotics prevent hangovers? (1:38:18) Dihydromyricetin (DHM) for hangovers (1:39:15) Exercise & sauna for treating hangovers (1:40:21) Alcohol's effect on mortality risk  (1:44:28) Alcohol consumption in Blue Zones (1:49:07) Does alcohol increase cancer risk? (2:00:43) Can quitting alcohol lower cancer risk? (2:09:46) Alcohol & cardiovascular disease (CVD) (2:23:24) Alcohol and type 2 diabetes risk (2:28:28) Alcohol's impact on your waistline (2:31:33) Why alcohol facilitates weight gain (2:34:06) How alcohol impacts reproductive health (2:44:31) Preconception alcohol risks (2:47:12) How alcohol affects testosterone in men (2:48:55) Pre-pregnancy alcohol consumption risks (2:53:17) Is red wine the healthiest option? (2:57:47) Alcohol & post-exercise recovery (3:01:34) Does alcohol "blunt your gains"? (3:04:11) The BEER-HIIT study (3:05:03) Can exercise lessen alcohol cravings? (3:12:57) Alcohol damage control tactics Show notes are available by clicking here Watch this episode on YouTube

the 12-Page "Omega-3 Supplementation Guide" Discover my podcast, The Aliquot over 300,000 people and sign up for my newsletter Become a FoundMyFitness member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more Dr. Andrew Huberman is a Stanford professor, neurobiologist, and host of the incredibly popular Huberman Lab Podcast. He’s also the guest on this episode of the FoundMyFitness podcast. Our conversation encomes an in-depth discussion of the brain’s dopamine system and provides a toolkit for enhancing motivation and focus. In this episode, we discuss: (00:07:58) Dopamine is a neuromodulator, not a neurotransmitter (00:09:50) Dopamine's role in motivation & pursuit (00:14:56) The dopamine wave pool analogy (00:20:19) Strategies to minimize the dopamine-triggering effects of smartphone use (00:23:53) Why dopamine peaks without effort are dangerous (00:27:13) The number one sign of a highly motivated individual (00:29:20) Dopamine reward prediction error (00:31:39) How effort and anticipation influence dopamine release (00:33:42) Does lacking motivation reflect dopamine system deficits? (00:38:21) Why focus & motivation circuits are like exercise (00:42:37) Why attaching reward to effort itself is the holy grail of learning (00:44:03) Unpacking the concept of “limbic friction” (00:47:53) How setbacks provide crucial to your dopamine system (00:52:09) Why the real reward lies in the process (00:53:12) Why parents should reward verb states instead of providing adjectives (00:55:26) Boosting motivation with visualization of negative outcomes (00:58:12) How to overcome procrastination (01:04:12) How does exercise affect the dopamine system? (01:08:56) Deliberate cold exposure vs. drug highs (01:10:50) The entrainment effect of same-time exercise (01:14:45) Why you shouldn't rely on stimulants when lacking motivation (01:15:29) How caffeine affects motivation (01:16:02) Why Dr. Huberman limits his nicotine consumption and may quit (01:19:26) The pitfalls of artificial stimulants (01:22:13) Why Andrew "counts walls" during deliberate cold exposure (01:27:05) Cold exposure parameters for increasing dopamine (01:29:39) Cold plunge alternatives for replenishing the dopamine pool (01:30:56) Why Andrew limits most workouts to 80-85% intensity (01:33:58) Using exercise & cold exposure as stimuli for the brain (01:36:29) The anterior midcingulate cortex (aMCC) (01:38:52) Transcranial magnetic stimulation (01:41:43) What does Dr. Huberman think of Neuralink? (01:44:49) How non-sleep deep rest (NSDR) replenishes dopamine levels (01:51:24) Why NSDR may teach people to become better at sleeping (01:55:06) Rhonda's experience trying NSDR after a night of poor sleep (01:56:25) Possible creativity & trauma therapy benefits of NSDR (01:59:36) How to cultivate a healthy relationship with social media (02:01:09) Dr. Huberman's insights on social media detachment and usage limits (02:06:05) Dr. Huberman on the unique psychosocial dynamics of X (formerly Twitter) (02:07:26) Andrew's recommended daily use limit for Instagram (02:10:00) Is social media increasing the prevalence of ADHD? (02:11:41) Why Andrew recommends setting social media constraints (02:13:44) Social media makes grown adults behave like teenagers (02:14:53) Is social media increasing divorce rates? (02:17:33) How low solar angle sunlight affects the circadian rhythm (02:27:31) How to limit the adverse effects of late-night artificial light (02:29:18) The light bulb that mimics sunrise and sunset (02:30:30) How to spike morning cortisol by 50% (02:31:42) What's the optimal time to view morning sunlight? (02:32:32) Can light s replace viewing morning sunlight? (02:33:54) Combatting laptop & phone use with long distance viewing (02:40:27) Why Andrew recommends limiting alcohol to 0-2 drinks per week (02:48:30) How does alcohol affect the dopamine and serotonin systems? (02:54:08) Treating ADHD with prescription drugs, supplements, & behaviors (02:58:51) Factors contributing to the possible overdiagnosis of ADHD (03:02:17) Do people with ADHD lack focus capacity? (03:03:30) Can behavioral modifications replace the need for ADHD drugs? (03:05:21) Andrew's weekly workout routine (03:11:04) Andrew's diet & why his dinners are higher in carbs (03:12:00) Modulating stress with the physiological sigh (03:12:55) Andrew's supplement routine (03:15:21) Andrew's experimentation with peptides (03:17:35) How Andrew gauges supplement, diet, & workout routine effectiveness (03:20:31) How does Andrew deal with negative comments & press? Watch this episode on YouTube Show notes are available by clicking here

the 13-Page "Omega-3 Supplementation Guide" Discover my podcast, The Aliquot over 300,000 people and sign up for my newsletter Become a FoundMyFitness member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more Everyone has to get old sometime, but what if, at least for some aspects of aging, we didn't have to? Imagine if the loss of heart size and the stiffness that often comes with aging could be reversed, even well into late middle-age. And not by a little - by a lot. Today's guest, Dr. Benjamin Levine, has shown that with the right exercise protocol, people who were sedentary most of their lives could reverse up to 20 years of heart aging. Dr. Levine is one of the world's leading experts in understanding how the heart adapts under a variety of conditions, whether that's exercise, elite athleticism, or hospital bedrest. Or even highly exotic conditions, like prolonged exposure to microgravity. He is the founding director of the Institute for Exercise and Environmental Medicine at UT Southwestern in Dallas, a leading facility renowned for its research in cardiovascular physiology. His expertise also extends into space medicine, where he advises NASA, underscoring his broad, deeply fundamental understanding of how the heart changes over time. Additionally, he is a recognized authority in sports cardiology, consulting for organizations such as the NCAA, NFL, NHL, and various professional sports leagues. In this episode, we discuss: (00:06:21) Are 3 weeks of bed rest worse for fitness than 30 years of aging? (00:10:08) Why untrained individuals recover fitness faster than athletes following bed rest (00:11:40) Does exercise protect against long COVID? (00:14:31) "COVID triad testing" guidelines for evaluating heart health in athletes (00:16:17) Why strict bed rest is a model for space flight (00:17:14) How 12 weeks of bed rest affects heart size (00:18:42) Why a brand-new rubber band mimics a lifetime of endurance training (00:22:14) The exercise dose that preserves youthful cardiovascular structure (00:24:22) The exercise regimen that reversed 20 years of heart aging (00:28:05) What it takes to reverse vascular age by 15 years in 70-year-olds (00:33:29) Benefits of starting an exercise regimen in your 70s [benefits that don't involve cardiac remodeling] (00:39:17) Considering the risks of high-intensity exercise (00:42:42) Balancing high-intensity & moderate-intensity training (00:47:39) Training for health vs. training for performance (00:48:47) Why muscle mass & cardiorespiratory fitness are like retirement funds (00:49:58) Make exercise a part of your personal hygiene (00:51:01) Why does VO2 max correlate with longevity? (00:58:29) The 2018 JAMA study on cardiorespiratory fitness & mortality (01:04:06) How does change in fitness over time affect mortality? (01:06:19) Why exercise non-responders should consider "increasing the dose" (01:10:08) The 2 limiting factors for improving VO2 max in competitive athletes (01:13:05) How marathon training affects heart size in sedentary young people (01:17:20) Heart adaptations in purely strength-trained vs. endurance athletes (01:23:09) Why pure strength-trainers should incorporate endurance training (01:26:53) How strength training affects blood pressure (exercise pressor reflex) (01:31:27) How exercise influences cardiac output in mitochondrial myopathy patients (01:33:25) Does CrossFit count as endurance training? (01:35:50) What's the best exercise for improving blood pressure? (01:40:57) Lifestyle strategies for treating hypertension (01:43:26) Why recovery is key to reaping the benefits of a training stimulus (01:47:22) The best indicator of being overtrained (01:48:22) Heart rate brackets & running pace estimates for training zones 2-5 (01:54:46) Why heart rate variability is a poor indicator of recovery (02:00:02) Why do men tend to be faster runners than women? (02:03:34) Can women achieve similar aerobic exercise benefits doing 2x less than men? (02:05:06) Are there cardiovascular benefits of HRT in women? (02:06:57) How Dr. Benjamin Levine defines "extreme exercise" (02:08:45) How does exercise volume affect coronary plaque calcification (02:15:35) How exercise duration & intensity affect coronary calcium levels (02:18:48) Why high exercise duration & intensity increases risk of Afib (02:21:18) What exercise dose increases Afib risk? (02:23:06) Managing stroke risk in athletes prone to Afib with anticoagulants (02:26:00) Why you shouldn't become an endurance athlete to "live longer" Watch this episode on YouTube

the 9-Page "Cognitive Enhancement Blueprint" Discover my podcast, The Aliquot over 300,000 people and sign up for my newsletter Become a FoundMyFitness member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more I recently had the privilege of presenting at the CrossFit Health Summit, where I explored a constellation of factors contributing to longevity. In this context, I placed a special emphasis on the pivotal role of vigorous exercise throughout life. In this episode, I discuss: (03:12) Why "below normal" cardio may be a great starting point (for adding years to your life) (05:07) The simple math of 45 days of life extension (per 1 mL/kg/min VO2max) (05:15) Is there an upper limit to the longevity benefits of VO2 max? (06:12) Why poor cardiovascular fitness is nearly as bad as a chronic disease (06:52) Why zone 2 training may not improve VO2 max (for some people) (08:08) Protocols for improving VO2 max quickly (09:10) How to estimate VO2 max in 12 minutes (without a lab) (10:07) What it takes to reverse 20 years of heart aging (12:41) Blood pressure benefits of vigorous exercise (13:10) The role of blood pressure in dementia (13:29) The BDNF brain benefits of high-intensity exercise (14:05) The signaling role of lactate production by muscle (16:13) How training effortfully improves focus & attention (17:04) Protocols for maximizing BDNF from training (HR training targets and duration) (17:23) Anti-cancer effects of vigorous exercise (18:11) Why shear stress kills circulating tumor cells — an experiment in three cell lines (18:33) Why reducing circulating tumor cells likely greatly increases survival (19:00) What if you exercise in short bursts all day long? (20:06) Why "exercise snacks" are a crucial pre- and post-mealtime activity (20:49) The best ways to improve mitochondrial biogenesis — and metabolism (21:47) The mortality benefits of breaking up sedentary time (26:17) Why the protein RDA is too low (and the flawed experiments that lead to that) (27:19) How much protein is needed for muscle? (29:07) Does omega-3 reduce muscle atrophy? (30:41) Why we should lift for aging and to prevent the 8% per decade decline of muscle (32:03) Is lifting heavy necessary for gaining muscle? (33:06) What the sauna has in common with exercise (34:45) Does the sauna enhance the benefits of exercise? (36:44) How heat shock proteins prevent plaque aggregation & slow muscle atrophy (38:23) Can sauna after resistance training boost hypertrophy? (39:06) Sauna parameters (temperature, duration, frequency, & humidity) (39:59) Comparing traditional saunas to infrared (40:59) Are hot baths a valid sauna alternative? (42:19) Is EPA or DHA responsible for omega-3's effects on disuse atrophy? (43:53) Are endurance athletes at risk for cardiovascular injury? (44:57) What mechanisms are responsible for sauna's benefits? (47:08) Is a sauna temperature above 200 °F too hot? (49:31) My recommended sauna temperature & duration Watch this episode on YouTube

the 9-Page "Cognitive Enhancement Blueprint" over 300,000 people and sign up for my newsletter Become a FoundMyFitness member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more If you’ve been following FoundMyFitness for a while, you may that we have our -only podcast, The Aliquot. I want to share a preview of our newest Aliquot episode, "The Science of Optimizing Sleep," available to everyone, not just our . Adequate, quality sleep is essential for the body's recovery and repair, promoting optimal physical and mental health. Getting a good night's sleep can be challenging, especially in our modern world, but we can take steps to overcome those challenges. In this Aliquot, we present a mashup of our best resources on sleep, featuring insights from Dr. Matthew Walker, Dr. Satchin Panda, and me.   In this preview, we discuss:   (00:02:13) How exercise timing affects deep sleep (00:08:03) Do saunas and hot baths increase sleep-enhancing hormones? (00:12:33) Can learning and meditation boost deep sleep? (00:14:10) Do scented oils, like lavender, impact sleep? (00:14:47) Carbs before bed and the insulin-tryptophan-melatonin connection (00:19:20) Why carb-heavy meals make us sleepy In the full episode available only for , we also discuss: Can calming music, akin to lullabies, curb pre-sleep ruminations? Do cooking fumes and stale air impair sleep? Does low-level noise fragment sleep? Can time in nature transform your sleep quality? (Does time in nature boost sleep?) Does melatonin supplementation decrease deep sleep due to increased REM sleep? How my sauna and hot tub routine preps me for sleep Is there evidence white noise helps sleep? How is morning vs. evening light crucial for slow wave sleep? Can adjusting our body's thermal cues unlock deeper sleep? (increase deep sleep) Improving sleep with science-backed heat therapy protocols The four pillars of sleep How much sleep is enough? (from newborns to older adults) Can sleep, exercise, and omega-3s synergize to maintain glymphatic clearance in aging brains? Are modern lifestyles and "social jetlag" turning us into shift workers? Building resilience against circadian disruptions Five immediate steps to enhance sleep quality tonight How long caffeine stays in the system? Do sedatives like alcohol or marijuana impair REM sleep? 

the 9-Page "Cognitive Enhancement Blueprint" Discover my podcast, The Aliquot over 300,000 people and sign up for my newsletter Become a FoundMyFitness member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more In this solo episode, I'm taking an in-depth look at magnesium – a critical yet frequently underestimated mineral in our health. Magnesium stands tall among vital nutrients for its significant role in multiple aspects of human physiology. During this podcast, we'll delve into the widespread negative health effects caused by a lack of magnesium and discuss why increasing your magnesium intake might be key to achieving optimal health. In this episode, I discuss: (00:04:27) Why the effects of magnesium are far-reaching (00:06:47) Why athletes need at least 10-20% more magnesium than the RDA (00:10:54) Why magnesium deficiency & insufficiency are common (00:12:19) How to determine if you're getting enough magnesium (00:12:23) The problem with magnesium blood tests (00:15:14) Magnesium supplements (00:18:17) Is magnesium threonate better at crossing the blood-brain barrier? (00:25:08) Why magnesium threonate shouldn't count toward your RDA goal (00:17:50) The effectiveness of epsom salt baths (see also 01:12:41) (00:26:04) What magnesium supplement do I take? (00:26:31) The effect of stress on magnesium balance (00:30:15) Why the energy demands of workouts affect magnesium balance (00:32:56) Does magnesium supplementation improve sleep? (00:34:04) Why trials in the field of nutrition are often misleading (00:37:26) Does higher magnesium intake improve cognition? (00:39:07) Does magnesium have a role in preventing Alzheimer's disease? (00:42:09) The effect of creatine on the brain (and its relationship to magnesium) (00:42:42) Why magnesium may prevent excitotoxicity in the brain (00:43:32) Magnesium's potential for managing migraines (00:46:41) The role of magnesium in aging (00:47:39) Why magnesium deficiency impairs DNA repair (00:49:13) Magnesium's role in cancer prevention (00:51:14) Why magnesium is intertwined in genomic stability (00:54:04) Why we shouldn't disregard observational data in nutrition (00:54:52) How magnesium intake affects mortality risk and cancer (00:57:49) Magnesium in osteoporosis prevention (00:59:21) Why magnesium intake in early life affects bone accretion (01:01:06) The effect of magnesium on vitamin D metabolism (01:06:36) Does magnesium treat high blood pressure? (01:10:12) Does magnesium help manage muscle cramps? (01:12:41) Is transdermal absorption of magnesium effective? Watch this episode on YouTube Show notes are available by clicking here

the 9-Page "Cognitive Enhancement Blueprint" Discover my podcast, The Aliquot over 300,000 people and sign up for my newsletter Become a FoundMyFitness member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more In today's episode, I'm bringing you along to the American Academy of Anti-Aging Medicine's Longevityfest Conference, where I had the honor of presenting a keynote last December. We'll explore some foundational yet effective tactics to enhance longevity and prevent diseases. Additionally, we'll delve into more intensive lifestyle modifications that, despite their demands, offer significant longevity benefits.   In this episode, I discuss: (04:48) Vitamin D (09:08) How vitamin D deficiency affects all-cause mortality risk (12:34) Optimal vitamin D levels & supplementation (14:20) Why magnesium deficiency impairs DNA damage repair (18:00) Dangers of inadequate omega-3 intake (20:17) The correct omega-3 index level (24:42) How to correct vitamin D, omega-3, & magnesium inadequacies (26:27) Vigorous exercise is the best longevity drug (28:00) How increasing VO2 max affects life expectancy (32:46) Protocols for increasing VO2 max (35:37) How to measure VO2 max (36:44) What it takes to reverse 20 years of heart aging (39:41) Blood pressure benefits of vigorous exercise (40:58) The BDNF brain benefits of vigorous exercise (44:08) How vigorous intensity exercise improves focus & attention (45:21) Exercise protocols for maximizing BDNF (46:23) Anti-cancer effects of vigorous exercise (48:40) Exercise snacks ​ Watch this episode on YouTube Show notes are available by clicking here  

the 9-Page "Cognitive Enhancement Blueprint" Discover my podcast The Aliquot Show notes are available by clicking here Peter Attia, MD is a highly respected expert in preventive medicine, focused on the crucial subject of longevity and cardiovascular health. He's also the author of the NY Times best selling book Outlive - which I highly recommend if you have not read it already. Peter's philosophy transcends the conventional goal of merely extending lifespan; it's about enriching the quality of every year, ensuring that each stage of life is lived with optimal health and vitality. In this episode, we discuss: (00:07:36) Defining cardiovascular disease (00:09:43) Coronary plaque and fatality risk (00:11:09) What is cholesterol? (00:13:34) How ApoB predicts heart disease (00:21:34) Factors elevating ApoB (00:25:24) ApoB reference range explained (00:27:23) Does high ApoB cause cardiovascular disease (00:37:01) ApoB thresholds for ASCVD prevention (00:40:27) Dietary factors raising ApoB (00:39:33) Genetics of ApoB and LDL (00:53:24) Does low LDL increase cancer? (00:56:19) Cholesterol-lowering drugs (00:59:59) Statins, uses, and side effects (01:03:12) Are statins toxic to mitochondria? (01:09:56) Ubiquinol for statin-induced muscle soreness (01:11:09) How to train in zone 2 (01:17:09) Statins and neurodegenerative disease risk (01:21:54) Cholesterol synthesis in the brain (desmosterol role) (01:25:58) Statin alternatives – pros and cons (01:27:30) Ezetimibe (01:31:01) Bempedoic acid (01:36:49) Berberine for CVD Risk Reduction? (01:39:36) Muscle as a glucose sink (01:45:58) Chronic glucose toxicity and vascular impact (01:51:38) Hemoglobin A1C Levels and Mortality Data (01:55:35) 80/20 Zone 2/VO2 Max Training Protocol (02:02:12) Insights from VO2 max testing data (02:12:17) How obesity increases cancer risk (02:15:03) Cancer screening benefits and risks (02:20:47) Dr. Attia's recommended cancer screening age (02:28:54) Liquid biopsies for detecting cancer (02:34:48) CT scans, mammograms and radiation concerns (02:40:32) Menopause – hormonal shifts and health effects (02:45:13) Hormone replacement therapy (HRT) (02:58:57) Perimenopause diagnosis with hormone levels (03:02:04) HRT's impact on dementia, cancer, and heart disease risk (03:04:49) Estrogen's role in bone density (03:07:42) Vitamin D (03:16:24) Testosterone replacement for women's sexual function (03:18:47) HRT safety 10 years post-menopause (03:23:05) Treating low testosterone in men (03:29:53) TRT side effects and risks (03:32:33) Ways to reduce blood pressure (03:39:33) How to measure blood pressure (03:45:30) Peter's longevity optimization routines Become a FoundMyFitness member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/

This episode challenges common perceptions about exercise, delving deep into the benefits of vigorous exercise for not just physical health but also brain function, aging, and even cancer prevention. It tackles fundamental questions, like what genetic and metabolic adaptations occur with vigorous exercise and how it can contribute to combating heart's age-related changes. We also unpack how these rigorous exercises affect glucose transport, mitochondrial health, and brain health at an intricate level. Lastly, it introduces practical applications like the Norwegian 4x4 interval training protocol, the benefits of "exercise snacks," and how to incorporate vigorous-intensity exercise into everyday life. In this episode, I discuss: (00:00) Introduction (04:34) What differentiates "vigorous" from "zone 2" training (08:34) Ties between VO2 max & life expectancy (11:55) Why zone 2 training doesn't guarantee VO2 max improvements (14:17) How to balance zone 2 training & vigorous-intensity workouts (16:17) Why the Norwegian 4x4 protocol may improve your VO2 max (19:35) Evidence-based methods to estimate VO2 max outside a lab. (22:33) What it takes to reverse 20 years of heart aging: a two-year protocol (28:24) HIIT and type 2 diabetes – how vigorous exercise can reduce risk. (29:38) The mitochondria argument: HIIT vs. Zone 2 – which intensity is better? (32:09) Rethinking the 80-20 rule for everyday exercisers (less zone 2, more effort) (35:18) The role of high-intensity workouts in enhancing mitophagy (38:03) Why lactate accumulation from higher training intensity benefits the brain (40:28) Why the "glucose sparing" effect of lactate benefits brain injury and aging (43:26) The unique BDNF benefits of high-intensity exercise: the lactate advantage (44:42) The angiogenic effects of VEGF on the blood-brain barrier (in response to lactate) (46:58) The greater the exercise intensity, the greater the myokine release (49:48) How physical activity affects death risk in breast & colorectal cancer survivors (50:56) How vigorous aerobic exercise kills circulating tumor cells (52:36) Why exercise reduces depression and neurotoxicity (kynurenine mechanism) (54:13) The surprising power of "exercise snacks" against mortality (1:01:36) "The Cognitive Enhancement Blueprint" at https://bdnfprotocols.com/  Get the latest distilled information straight to your inbox several times per month: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/ Learn more about our podcast, The Aliquot: https://www.foundmyfitness.com/aliquot

This episode features Rhonda Patrick, Ph.D., and was originally recorded for the Institute for Functional Medicine's podcast, 'Pathways to Wellbeing.' This episode outlines a series of fundamental tactics you can start applying immediately to enhance cellular health, protect the nervous system, elevate mood, reduce inflammation, promote muscle and bone function, and help prevent chronic disease. In this episode, I discuss: 00:00 - Introduction 01:10 - Vitamin D deficiency — risks, why it's so common, & correcting with supplementation 08:26 - Magnesium's critical role in DNA repair & synthesis 11:55 - The best dietary sources of magnesium 13:11 - Magnesium supplements: Glycinate, malate, dioxide, & citrate 14:20 - Exercise staves off age-related disease 14:58 - How genetic SNPs can affect vitamin D deficiency risk 20:15 - Low omega-3 intake from seafood is a top-6 preventable cause of death 22:28 - Why ALA's conversion into EPA & DHA is inefficient 25:21 - Omega-3 index: Optimal levels & ties to increased life expectancy 28:33 - How omega-3s reduce inflammation, a key driver of aging 30:45 - Omega-3s protect against muscle disuse atrophy 31:44 - Why avoiding fish during pregnancy is a huge mistake 34:08 - Omega-3s are a low-hanging fruit for improving cardiovascular & brain health 35:52 - What to look for when choosing an omega-3 supplement 40:03 - Hormesis: Why intermittent stressors are beneficial 46:20 - How to choose an exercise regimen 47:15 - “Exercise snacks” reduce all-cause & cancer-related mortality 49:30 - Brain benefits of lactate from vigorous exercise 52:29 - How blood flow generated from aerobic exercise kills circulating tumor cells 54:36 - Rhonda's workout regimen  55:44 - HIIT ameliorates adverse effects of sleep deprivation  58:38 - Exercise is the best longevity "drug"   Watch this episode on YouTube Show notes are available by clicking here over 300,000 people and get the latest distilled information straight to your inbox several times per month: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/ Learn more about the podcast The Aliquot: https://www.foundmyfitness.com/aliquot