FoundMyFitness
FoundMyFitness
Rhonda Patrick, Ph.D.
Promoting strategies to increase healthspan, well-being, cognitive and physical performance through deeper understandings of biology.
Dr. Steve Horvath on epigenetic aging to predict healthspan: the DNA PhenoAge and GrimAge clocks
Consistent patterns of age-based alterations in DNA methylation can be harnessed to estimate age, serving as a sort of "clock," the premise of which is truly remarkable: Predict a person's age (or even lifespan), based on chemical modifications to their DNA that reflect the biological life history of the organism. Dr. Steve Horvath has analyzed large data sets of DNA methylation profiles to derive an algorithm that accurately predicts a person's chronological age across multiple cells, tissues, and organs, and even mammalian species. He built on this algorithm to develop second-generation clocks that could predict time-to-death among people of the same chronological age, as well as lifespan and healthspan. In this episode, Dr. Steven Horvath describes epigenetic clocks and their role in predicting – and possibly slowing – aging. Get this show's notes, timeline, and transcript: https://www.foundmyfitness.com/episodes/steve-horvath Dr. Horvath's faculty bio page: https://ph.ucla.edu/faculty/horvath Dr. Horvath's Wikipedia page: https://en.wikipedia.org/wiki/Steve_Horvath Dr. Rhonda Patrick's 3-minute video crash course in epigenetics: https://www.foundmyfitness.com/episodes/epigenetic-clock The FoundMyFitness overview article of epigenetic clocks: https://www.foundmyfitness.com/topics/epigenetic-clocks
Dec 22, 2020
1 hr 33 min
Q&A with Dr. Jed Fahey on Sulforaphane, Moringa and Chemoprotection
In this special two-hour Q&A episode with Dr. Jed Fahey, a world-leading expert on the science of chemoprotection and, in particular, sulforaphane, we discuss many of the listener-submitted questions from the hundreds of live event participants. Get the full timeline and show notes. Listen to learn Dr. Fahey's thoughts on… 00:07:19 - The minimum daily dose of sulforaphane that elicits beneficial health effects 00:12:04 - Why gauging the amount of sulforaphane in foods presents challenges 00:17:37 - Workarounds to enhance the sulforaphane in cooked foods 00:23:38 - How often to consume broccoli sprouts and how long their effects last 00:39:28 - The effects of sulforaphane on glutathione production in the brain 00:43:12 - The effects of sulforaphane on cancer 01:17:26 - Alternatives to sprouts, such as supplements (and which ones Dr. Fahey recommends) 01:33:08 - Safety concerns regarding sulforaphane In this episode, Dr. Fahey mentions the following companies, websites, and supplements: Brassica Protection Products Cullman Chemoprotection Center Crucera SGS® (Thorne) Oncoplex® (Xymogen) Avmacol® Vision Defense® (Swanson) MaxN-Fuze® MitoCORE® (Ortho Molecular Products) Extra resources Learn how to sprout at home safely by downloading the 15-page sprouting guide developed with Dr. Fahey. Sign-up to participate in the live every-single-month Q&A series by becoming a FoundMyFitness premium member.
Nov 16, 2020
1 hr 56 min
Dr. Giselle Petzinger on Exercise for Parkinson's Disease
Giselle Petzinger, MD, an associate professor of Neurology at the University of Southern California and today’s guest, studies the extensive effects of how different types of exercise, in particular skill-based exercise, can affect the clinical outcome for people with Parkinson’s disease. Dr. Petzinger's work focuses on understanding how to promote brain repair after injury, particularly in the context of Parkinson's disease. She is currently investigating ways to enhance neuroplasticity in a preclinical model of the disease. She has examined the role of exercise in Parkinson's disease, with emphasis on how different types of exercise affect distinct regions of the brain. Her work has implications for improving the quality of life of patients diagnosed with the neurological disorder — a condition for which there is no cure. In this episode, we discuss... 00:06:57 - What is Parkinson’s disease? 00:11:57 - How symptoms of Parkinson’s disease generally only appear when ~50% of dopamine-secreting neurons in substantia nigra are lost. 1 00:14:57 - How other circuits in the brain can compensate for the loss of function of the substantia nigra. 00:18:37 - Prevalence and hereditary risk factors of Parkinson’s disease. 00:21:25 - How epidemiological studies have linked increased Parkinson’s disease risk with exposure to pesticides, herbicides, solvents, and certain heavy metals such as manganese. 1 00:26:57 - How exercise can lower the risk of developing Parkinson’s disease. 1 2 3 00:35:38 - How skill-based exercise, such as yoga, Tai chi, boxing, tango or skateboarding may play a special role in ameliorating some of the effects of the disease by driving circuit-specific effects, by creating top-down cognitive challenge for skills involved in a patient's movement through space. 00:47:49 - How serum BDNF significantly increases in Parkinson’s patients after 1 month of treadmill exercise and why this might mean better cognitive function. 1 2 00:58:33 - How treadmill exercise with heart rate 80-85% maximum for at least 3x per week slowed the progression of Parkinson’s disease symptoms. 1 01:01:31 - Why exercise may not fully replace the use of medications. 01:09:58 - How the omega-3 fatty acid DHA has some preclinical evidence suggesting it may reduce motor-symptoms and dyskinesia in Parkinson’s disease. 1 2 3 4 01:12:12 - How patients with Parkinson’s disease have higher levels of inflammatory biomarkers and how this might contribute to the disease. 1 Click here to get this episode's show notes and transcript Get early access with the premium members early access podcast feed, monthly Q&A sessions, an exclusive bi-weekly science digest email, and more! Click here to get started.
Oct 14, 2020
1 hr 18 min
Aliquot #3: Q&A Mashup - Fasting
Get a sample of our new premium member's content, known as Aliquots, by listening to this in-depth Q&A mashup on Fasting. What's an aliquot, you may ask? Aliquots are special, curated segments prepared and distributed to premium members via the premium members podcast feed. This collection of clips covers a range of topics related to fasting, including associated mechanisms of healthspan and longevity, purported health benefits, and when and how to break the fast. Episode Highlights 00:01:36 - Fasting mimicking diet, the ketogenic diet and autoimmune diseases 00:13:42 - Spermidine is a fasting mimetic compound 00:16:51 - Aerobic exercises in a fasting state induces autophagy quicker than in a fed state. 00:25:15 - Intermittent fasting, prolonged fasting and healthspan. 00:28:02 - What we know about the minimal fasting time it takes to induce autophagy and apoptosis. 00:33:35 - Comparing and contrasting a ketogenic diet with prolonged fasting. 00:37:33 - Rhonda compares the rejuvenation effect of time-restricted eating vs prolonged fasting vs fasting mimicking diet. 00:41:16 - Rhonda's thoughts on coffee breaking a fast. 00:52:29 - Supplements and other medications outside of a time-restricted eating window. 01:01:28 - Differences between a fasting-mimicking diet vs a water-only fast. Learn more about our premium podcast feed The Aliquot by clicking here. Learn more about premium membership benefits by clicking here.
Sep 8, 2020
28 min
Aliquot #2: Q&A Mashup - Sauna
Get a sample of our new premium member's content, known as Aliquots, by listening to this in-depth Q&A mashup on Sauna use. What's an aliquot, you may ask? Aliquots are special, curated segments prepared and distributed to premium members via the premium members podcast feed. This collection of clips covers some of the many health benefits associated with sauna use, including heat shock protein activation, cardiovascular health, muscle mass preservation, and more. Episode Highlights 00:07:00 - What are the effects of sauna and hot baths on heat shock proteins and the immune system? 00:16:14 - What are your recommendations for infrared sauna temperature and time? 00:24:03 - At what temperature and how long do you need to stay in the sauna to activate heat shock proteins? 00:26:50 - Does sauna use promote excretion of heavy metals such as arsenic? 00:29:12 - Are there ways of mimicking sauna use without regular access to a sauna? 00:33:55 - If compounds such as metformin, resveratrol and vitamin E counteract exercise-induced hormesis, would this be true for other stressors such as the sauna, fasting, broccoli sprouts, polyphenols? 00:37:06 - How does fasting affect human growth hormone and IGF-1 in respect to muscle mass? 00:43:30 - Can saunas be used during fasting to preserve more muscle and increase fat burning? 00:45:50 - Can saunas be used to treat headaches? Learn more about our premium podcast feed The Aliquot by clicking here. Learn more about premium membership benefits by clicking here.
Sep 2, 2020
18 min
Aliquot #1: Q&A Mashup - Pregnancy and child development
Get a sample of our new premium member's content, known as Aliquots, by listening to this in-depth Q&A mashup on pregnancy and child development. What's an aliquot, you may ask? Aliquots are special, curated segments prepared and distributed to premium members via the premium members podcast feed. This particular collection of segments covers every single major discussion of pregnancy and child development spanning years of members-only Q&As. Just for a few examples, it covers... My pre-pregnancy regimen, including diet, exercise, vitamins and sleep Nutrition for babies and toddlers to maximize brain development and growth Extra precautions that I took during my pregnancy And much, much more! Learn more about our premium podcast feed The Aliquot by clicking here. Learn more about premium membership benefits by clicking here.
Aug 25, 2020
24 min
The Biology of Breast Milk
This episode aims to be the most comprehensive compendium on the biology of breast milk ever recorded. Looking at the converging clinical and animal evidence of the impact of breast milk paints a complex and beautiful mosaic of developmentally supportive effects that range from allowing the mother to act as a “compensatory” immune system to possibly supporting the development of entire organ systems through the integration of maternal stem cells found in breast milk. Episode Highlights 00:07:11 - Breast milk composition and production 00:09:59 - Human milk oligosaccharides in breast milk establish the infant gut microbiome 00:15:48 - Omega-3 fatty acids and other components in breast milk boost brain development 00:18:14 - Vitamins and minerals in breast milk 00:22:05 - Breast milk stem cells and multi-organ microchimerism 00:22:54 - Harmful substances transferred to infant via breast milk 00:28:03 - The effects of breastfeeding on the infant's immune system 00:31:17 - Effects on intelligence 00:34:36 - Breastfeeding as a benefit to maternal health Get our detailed summary, timeline, references and more on the FoundMyFitness episode page. Breastmilk and breast feeding is now a dedicated Topic section on the website. View that article by clicking here. Did you enjoy this episode? If you’re interested in learning more about this topic, check out a preview of our very first Aliquot episode: Aliquot #001: Pregnancy & Child Development. It features a compilation of pregnancy and child development-related topics taken from several Q&A episodes over the last couple of years. Click here to hear this preview of our premium podcast The Aliquot by clicking here now.
Aug 25, 2020
38 min
COVID-19 Q&A #2 - Antibody-Dependent Enhancement, Cross-Immunity, Immunity Duration & More
This is a continuation of the last episode where Dr. Patrick took questions from newsletter subscribers around the on-going pandemic and tried to add value by talking about some of the recent research, among other things. Some of the topics that came up as a result of the questions submitted include: 00:04:03 - Data surrounding SARS-CoV-2 duration 00:06:37 - SARS-CoV-2 and potential immunity 00:11:35 - Some of the main factors known to play a role in immune variation 00:12:05 - What role genetics may play in immune function 00:14:27 - How previous viral exposure regulates immunity 00:15:05 - What cross immunity is and how it may be relevant for SARS-CoV-2 00:19:46 - Antibody-dependent enhancement and SARS-CoV-2 relevance 00:21:50 - How sleep is a key regulator of immune function 00:23:44 - Microbiome composition and immune function 00:28:31 - The differential effects of exercise intensity and duration on immune regulation 00:35:00 - How specific micronutrient inadequacies may promote immune dysregulation 00:47:20 - The effect of sex hormones on immune function 00:48:55 - How biological age age may play a role in immune regulation 00:49:46 - Controversy surrounding hypertension drugs such as ACE inhibitors and COVID-19 00:53:15 - ARDS and long-term lung damage Get our detailed summary, timeline, references and more on the FoundMyFitness episode page. This episode mentions a number of genetic polymorphisms that affect viral entry into the host cell, viral replication, host immune response ranging from cytokine production to viral-induced inflammation, SNPs that affect vitamin D levels and more. If you have used any consumer-based genetic testing services like 23andMe or Ancestry DNA we have a free viral report with these SNPs that you can check out. Learn more about this free report by clicking here. If you enjoy this content or any of the associated content, I can promise you that not only does the premium membership help bring MORE of it into the world in a broadly accessible format, that membership also comes with some really great benefits just for members. Members enjoy extra science emails twice per month, my monthly Question & Answer sessions, and a whole lot more. Support the show and get cool perks, that's the bottom line. Click here to learn more about premium membership.
Jun 10, 2020
55 min
Vitamin C: Oral vs. Intravenous, Immune Effects, Cancer, Exercise Adaptation & More
In this episode, Dr. Rhonda Patrick discuss all things vitamin C. This episode covers oral bioavailability, intravenous vitamin C bioavailability, immune cell function, common cold and other viral infections, lung function, sepsis, pneumonia, inflammation, intravenous vitamin C and cancer, role in exercise, safety concerns, and so, so much more! Episode Timeline (abridged) 00:07:33 - Background on vitamin C 00:17:09 - Bioavailability of vitamin C [including dosing frequency] 00:22:53 - Vitamin C in the context of the common cold 00:28:09 - Vitamin C and lung function 00:35:54 - Vitamin C in the context of exercise [includes discussion of blunting of exercise adaptation] 00:45:51 - Vitamin C and fatty acid oxidation, including relevance in obesity 00:48:44 - Vitamin C and the brain 00:51:15 - Intravenous Vitamin C and its use for the treatment of certain kinds of infection 00:55:33 - Intravenous Vitamin C and cancer 00:57:40 - Effect of Vitamin C on fertility and reproduction 00:58:36 - Intravenous vitamin C and cardiovascular health 01:00:42 - Vitamin C and inflammation 01:02:38 - Vitamin C’s mechanisms of action 01:08:34 - Intravenous and Oral vitamin C safety 01:10:20 - Vitamin C intake and kidney stone risk 01:13:57 - Conclusions Get the full timeline, show summary, and all references for this episode by clicking here. View our new 28-page vitamin C overview article with over 190 references by clicking here. Premium membership: Members enjoy extra science emails twice per month, my monthly Question & Answer sessions, and a whole lot more. Support the show and get cool perks, that's the bottom line. Click here to learn more about premium membership.
May 13, 2020
1 hr 19 min
COVID-19 Q&A #1 with Rhonda Patrick, Ph.D.
This episode features Dr. Rhonda Patrick answering some of the most popular questions related to COVID-19. Look for another COVID-19-focused Q&A, coming soon. Some of the questions we selected from the batch to cover in this episode include: 00:02:36 - Are children and infants susceptible to COVID-19? Are some more susceptible to a more severe form of the disease? Are they carriers of it and possibly spreading transmission? 00:11:00 - Can you explain a little about hydroxychloroquine as possibly treating COVID-19? How does it work? Does it have to do with it being a zinc ionophore? 00:17:58 - Can you talk about quercetin's role as a zinc ionophore? 00:20:51 - Is there any indication blood type influences COVID-19 risk? 00:24:52 - Would you shed light on the conversation regarding vitamin D upregulating ACE2 receptors and vitamin D's influence on susceptibility to COVID19 infection? 00:43:45 - Can you discuss whether sauna use might help prevent COVID19? 00:52:55 - Is it true that high dose intravenous vitamin C might help treat COVID-19? 01:04:35 - What are your thoughts on melatonin being a potential factor for impacting the severity of the virus via its effects on inflammation and oxidative stress? To supplement this podcast Q&A, we’ve also made a video, summary, timeline, and references. You can view all of these on the episodes page on my website at foundmyfitness.com/episodes/covid-19-qa-1. If you enjoy this question & answer format, consider joining my premium membership community! Non-COVID-19 related Q&As happen monthly, you get access to an an exclusive bi-weekly science digest email, and much more more! Click here to learn about premium.
Apr 14, 2020
1 hr 14 min
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