#772 - Dr Peter Attia - Scientifically Proven Ways To Build Muscle & Boost Longevity

Modern Wisdom Key Takeaways Tips for improved cognition: Sleep, exercise, maintain good metabolic health & low risk of cardiovascular disease, give yourself blocks of time for focused work Exercise for cognitive health: Train cardio in a ratio of 80:20, Zone 2:VO2 maxWarning: Doses of over the counter melatonin are supraphysiologic; reserve melatonin for jet lag but not as a daily sleep aid to avoid suppressing innate melatonin production “If you have every single thing imaginable but you have no connection with other people, what do you have?” – Peter AttiaPoor emotional health is a threat to longevity Your emotions matter but don’t just take them at face value; use them as cue to dive deeper below the surface and consider the origin Considerations for emotional health: (1) Sense of purpose; (2) Satisfaction and joy; (3) achievement; (4) Quality of relationships; (5) Self-regulation; (6) Distress toleranceThe next time you are tempted to chastise yourself or use negative self-talk, try this instead: Take out your phone and voice record a description of what you would say to a friend if they just committed the same act you were just about to punish in yourselfFor example, instead of yelling at yourself for burning dinner, pull out your phone and record yourself talking to a friend who is upset they just burned dinner – you will find yourself much kinder to them than yourselfWith practice, you will still remember the incident happened, but you will be able to move on easier without it ruining the dayTRT is safe in men who actually need it; the risk is in the supraphysiologic levels being administered to people who don’t need it and without proper guidance or supervision Focus on healthspan and you’ll get the byproduct of improved lifespanStop giving into the noise! People spend way too much energy getting worked up about silly things instead of focusing on the big picture The cereal is processed and made of junkier ingredients in the US than other places – but should you be eating the cereal in the first place? Read the full notes @ podcastnotes.orgDr Peter Attia is a physician, longevity expert, podcaster and an author. There is essentially an unlimited amount of health advice available on the internet. Working out what is legit science and what is broscience is difficult, but thankfully decades of experience means Peter can help cut through the noise about what is actually most effective to improve your fitness and longevity. Expect to learn why a simple hospital visit can cost $6000 in America, how to improve your cognition, the best supplements everyone should be taking, whether there is any safe dose of melatonin to take, why so many young men are now on TRT, how worried we should be about processed foods, suncream, alcohol and all of your other favourite vices, how we can better deal with mental decline as we age, how to improve your self-talk and much more... Sponsors: See discounts for all the products I use and recommend: https://chriswillx.com/deals Get a Free Sample Pack of all LMNT Flavours with your first box at https://www.drinklmnt.com/modernwisdom (automatically applied at checkout) Get a 20% discount on your first order from Maui Nui Venison by going to https://www.mauinuivenison.com/modernwisdom (use code MODERNWISDOM) Get a 10% discount on Marek Health’s comprehensive blood panels at https://marekhealth.com/modernwisdom (use code MODERNWISDOM) Get up to 32% discount on the best supplements from Momentous at https://livemomentous.com/modernwisdom (automatically applied at checkout) Extra Stuff: Get my free reading list of 100 books to read before you die: https://chriswillx.com/books Try my productivity energy drink Neutonic: https://neutonic.com/modernwisdom Episodes You Might Enjoy: #577 - David Goggins - This Is How To Master Your Life: http://tinyurl.com/43hv6y59 #712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: http://tinyurl.com/2rtz7avf #700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: http://tinyurl.com/3ccn5vkp - Get In Touch: Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact - Learn more about your ad choices. Visit megaphone.fm/adchoices

Ben Greenfield Fitness Key Takeaways The future is now with stem cell treatments for longevity – stem cell treatments can be targeted, dosed, and have predictable outcomes like pharmaceuticals In early trials, stem cells transplanted into the brain created new dopamine neurons and put Parkinson’s disease into remissionTo tackle longevity, we need to go back to first-order principles of wellness: muscle, inflammation, oxidative stressTip: have an accountability system, whether it’s a health coach or buddy who will hold you to it  Medicine 4.0 is on the horizon, allowing people greater access to gene therapy treatments to help people increase their healthspan Look out for klotho, NK cell treatments, placental implants, and Vagus nerve blocks to become common practiceRead the full notes @ podcastnotes.orgAre you tired of feeling the effects of aging, like sluggish muscles, persistent inflammation, and a general slowdown? Imagine receiving a treatment that not only decelerates these processes but also enhances muscle growth and restores your energy at the cellular level. In this episode, Dr. Adeel Khan, a repeat guest, unveils the revolutionary treatments offered at his clinic, Eterna Health, such as follistatin gene therapy and Klotho injections. These cutting-edge treatments combat the aging process, helping you feel youthful and vibrant — stay tuned to hear about my personal experience during my visit to his Cabo location. As the CEO and founder of Eterna Health, a revolutionary concept in specialized healthcare, Dr. Khan's allure extends beyond borders. Patients from across the globe seek out his unwavering dedication to understanding cellular physiology and the art of cellular repair, leading to collaborations with scientists in Canada, the USA, Mexico, Dubai, Italy, and Japan. Dr. Khan’s grand vision reaches beyond personal success. His ultimate aspiration is to democratize regenerative medicine, making it affordable and accessible to people from all walks of life. Join Dr. Khan and me as we explore the benefits of cutting-edge treatments for slowing down the aging process, enhancing muscle growth, improving overall health, and innovative approaches to regenerative medicine, shedding light on the future of anti-aging therapies. Oh, and if you didn't catch our first interview together, I highly recommend checking that out here: “The Difference Between Getting Stem Cells Internationally Vs. The USA, Peptides, Testosterone & Hormones, Tissue Engineering, DNA Editing, Truths & Myths Of Regenerative Medicine & More.” For the full show notes, visit: https://bengreenfieldlife.com/eternapodcast Episode sponsors: Jigsaw Health: Visit JigsawAC.com and use “Greenfield10” to get 10% off on your order.  Mary Ruth’s Organics: Use code MROBENG20 for 20% off (valid on both maryruthorganics.com and Amazon). Limitless Life Nootropics: Visit limitlesslifenootropics.com/bengpeptides and use code BEN  for an exclusive discount. Ipothecary: Go to ipothecarystore.com/ben and using code BEN20 for 20% off. Wild Health: Get 20% off with code BEN at wildhealth.com/benSee omnystudio.com/listener for privacy information.

Modern Wisdom Key Takeaways Benefits of adequate omega-3: protects against heart disease, improves cognitive function, delays all-cause mortality Supplement 2g daily (with food for optimal absorption) and/or eat plenty of wild Alaskan salmon (the cleanest food source)Pay attention to protein intake! Revised protein guideline: 1.2g/kg body weight (up to 1.6g/kg body weight for those looking for gains)Tips for time-restricted eating: (1) don’t worry too much about the time but stop eating 3 hours before bed; (2) eat a high-protein breakfastWhen it comes to diet & nutrition: focus on what you need to get in your diet first, not what you need to avoidTips to improve cognitive function: exercise, multivitamins; eat 1 cup of blueberries daily; cocoa from dark chocolate (unsweetened); get plenty of lutein, choline, and omega-3s from dietIs brain fog weighing you down? Try these tips: (1) avoid refined carbohydrates; (2) try to get 1-3 minute exercise snacks throughout the day; (3) eat protein or fat 10-30 minutes before carbohydrates; (4) eat smaller meals to avoid inflammatory response; (5) omega-3s can help blunt glucose spikeNon-pharmaceutical ways to improve mood: exercise, deliberate heat/sauna exposure, deliberate cold exposureThe most exercise for longevity is VO2 max training Try the 4×4 protocol: vigorous exercise (you cannot speak) for 4 minutes, then rest for 4 minutes, repeat 4 roundsSprinkle in resistance training 2 hours per week, and zone 2 cardio when you can for a well-rounded programRead the full notes @ podcastnotes.orgDr Rhonda Patrick is an biomedical scientist, researcher and a podcaster. Determining the best actions to take for enhancing our health and extending our lives has grown more challenging. There are an unlimited number of wellness approaches at our disposal, thankfully Dr Patrick has dedicated her professional life to identifying the most evidence-based strategies for improving our health and longevity. Expect to learn if low omega 3s are worse for you than smoking cigarettes, what Rhonda's thoughts are on vaping and nicotine, the best foods to boost your metabolism, the once a week workout that can de-age your heart by 20 years, how to get the benefits of heat exposure if you don't have a sauna, the terrifying health risks of being too sedentary and much more... Sponsors: See discounts for all the products I use and recommend: https://chriswillx.com/deals Get 30% off your first subscription order at https://HVMN.com/modernwisdom (discount automatically applied) Get a Free Sample Pack of all LMNT Flavours with your first box at https://www.drinklmnt.com/modernwisdom (automatically applied at checkout) Get 20% discount on all supplements from Momentous at https://livemomentous.com/modernwisdom (automatically applied at checkout) Extra Stuff: Get my free reading list of 100 books to read before you die: https://chriswillx.com/books Try my productivity energy drink Neutonic: https://neutonic.com/modernwisdom Episodes You Might Enjoy: #577 - David Goggins - This Is How To Master Your Life: http://tinyurl.com/43hv6y59 #712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: http://tinyurl.com/2rtz7avf #700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: http://tinyurl.com/3ccn5vkp - Get In Touch: Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact - Learn more about your ad choices. Visit megaphone.fm/adchoices

Jordan B Peterson Podcast Key Takeaways  You don’t get to choose your callings; what interests you may be out of your control Mentorship is a manifestation of the instinct for fatherhood; the species would not survive without this instinct If a topic consumes you, use that obsession to your advantage No matter where you are on your path to a goal, some people are behind you and who may benefit from the things that you have learned thus far If you are seeking mentorship, do not just “take” in the interaction; be willing to provide value and make the interaction worthwhile for the mentor While there is not a lot you can do to increase your raw intelligence, you can discipline yourself to become more conscientious, which is the second-best predictor of success in a complex enterprise The markers that we find attractive in others are typically the markers of biological healthThe best way to sustain and develop your cognitive function is through physical exerciseLearn from those who are in your proximate zone of development; exclusively learning from the top 1% of a given field may not be relevant to you, depending on your current ability  Read the full notes @ podcastnotes.orgDr. Jordan B. Peterson sits down in-person with Derek from the “More Plates More Dates Podcast.” They discuss Derek's journey into the fitness industry, how he became a main player in the “manosphere,” developing self motivation, effective ways to find a mentor, and how to recognize when the adventure of your life is calling. Derek is the founder of the “More Plates More Dates” YouTube channel, where he discusses strategies to optimize your health and nutrition. He is also a co-founder of the preventative medicine company called Marek Health.  - Links - 2024 tour details can be found here https://jordanbpeterson.com/events   Peterson Academy https://petersonacademy.com/  For Derek: YouTube: https://www.youtube.com/c/MorePlatesMoreDatesInstagram: https://www.instagram.com/moreplatesmoredates/Twitter: https://twitter.com/Derek_FitnessTikTok: https://www.tiktok.com/@moreplatesBlog: https://moreplatesmoredates.com/Gorilla Mind: https://gorillamind.com/Marek Health: https://marekhealth.com/Intelligent Shop: https://intelligent.shop/ 

Jocko Podcast Key Takeaways  Your survival may depend more on your personality than upon danger, the enemy, the weather, the terrain, or the nature of the emergency Survival depends a great deal on your knowing and facing the situation, but you are part of the situation Taking action reduces fear; there is nothing that makes fear worse than hesitation Survival requires the ability to detach from the situation“You can only improve your weaknesses if you’re humble enough to admit them.” – Jocko Willink Both pessimism and unrealistic optimism are equally dangerous to survival Seek out things that make you uncomfortable so that you become more comfortable with being uncomfortable Read the full notes @ podcastnotes.orgPsychological Aspects of Survival, 1954 Air Force Manual.Support this podcast at — https://redcircle.com/jocko-podcast/exclusive-content

Ben Greenfield Fitness Key Takeaways Joe noticed his oldest son was struggling with communicationThey created games and activities to fill in the gaps “Popsicle stick game”:Pick out someone’s name and a topic and then you have to keep eye contact and have a conversation about that topic for 60 secondsBen suggests Rhetoric, a great game to make you speak but also to get to know better your friends and family“We need to take the best practices that a lot of people put into major organizations and apply them to our family, whether it’s business, sports teams, music world… Everything is well organized but for some reason, our families are just kind of like ‘Let’s just let it happen and hope it works out well.'” – Joe HasheyHow do Joe and Mell involve their children? Build a habit of morning exercise“5 minutes of morning exercise doesn’t make a world of physical difference but it makes a world of difference in their habits.” – Joe HasheyKeep the family workouts funModern-day young men often lack clear rites of passage, leading to confusion about their roles in societyHelp them prove to themselves they can do hard things!Joe climbed Pikes Peak with his 2 sons: Gave them a Garmin outdoor watch to signify they are now more in charge of their dayShow up on time, decide their habits, etc.They also introduced the concept of giving up some childhood items to embrace the next phase of life“What’s memorable is portable.” – Joe HasheyYour kids are going to establish values, whether you help teach them or not“You need to establish core values, not just good values, but great values and the things that you really stand for, instead of just being this kind of margarine of a good life.”– Joe HasheyThey used a technique called “Kill, Keep, or Combine” to select their core values, narrowing them down to 5 or 6 that are most meaningful to their familyJoe and Mell’s family meetings during Saturday or Sunday dinner:Start with gratitude (family value embodiment)Then go on with discussion topicsTough truths: A chance for everyone to say whatever they wantWeekly commitmentsComplimenting everyone for their contributions Ending meetings with handshakes and hugsThey don’t want to be told what to do Kids love to be a part of the problem-solving, pointing to the kids for the solutionsAlways point to children for solutionsRead the full notes @ podcastnotes.orgEver found yourself pondering the decisions you'd navigate if life orchestrated an unexpected turn and reshaped your family's journey? My guests today, Joe and Mell Hashey, had their lives turned upside down in 2020, forcing them to bid farewell to their cherished "dream home" and embark on a 2,000-mile journey to an unfamiliar town, where they knew no one. This transformative experience became the catalyst for the creation of Strong Family Co. — a versatile framework any family can adopt to establish values and cultivate stress-free family leadership.  Joe Hashey earned his Master of Education from Colgate University, where he played football for a few years before four knee surgeries. He went on to become an award-winning high school social studies teacher for eight years and a local youth coach. Mell Hashey is a former social worker turned stay-at-home mom of three. In college, Joe's father passed away due to preventable health issues. Fueled by a passion for promoting health and wellness, Joe launched a local personal training company dedicated to helping busy adults live longer and healthier lives. He has been a prominent leader in his community for 15 years and was honored as the Chamber of Commerce's Small Business Person of the Year in 2018. Realizing he was dedicating more time to his business than to his family, Joe swiftly rebalanced. Now, as a business consultant for companies coast to coast, he applies those lessons to guide the most important organization in his life: his family. Together, the Hasheys penned, Strong Family Guidebook: Your Guide to Raising Confident, Independent, and Resilient Children, a practical guide full of the wisdom that transformed their family into a resilient unit. Joe and Mell emphasize the irreplaceable role parents play in their children's lives, reminding you that amidst career and financial pursuits, parenthood is earned through daily commitment. From organizing family meetings to instilling lasting principles in your children, The Strong Family Guidebook offers an operating system for your family's unique values and dynamics, fostering a resilient family, where individual strengths contribute to the collective magic that binds you together. For the full show notes, visit: https://bengreenfieldlife.com/strongfamily Episode Sponsors: Paleovalley: Go to paleovalley.com/ben to get 15% off your first order. Organifi: Go to Organifi.com/Ben for 20% off your order. Jigsaw Health: Visit JigsawAC.com and use code Greenfield10 to get 10% off on your order.  BEAM Minerals: If you want to up your mineral game, give BEAM Minerals a try. Go to beamminerals.com and use code BEN at checkout for 20% off your order. Ultimate Longevity: Head to ultimatelongevity.com/ben to get your hands on grounding mats for your mattress, pillow, blankets, and more.See omnystudio.com/listener for privacy information.

The Diary Of A CEO with Steven Bartlett Key Takeaways Light is the signal our brain uses as a master clock, regulating our circadian rhythm – we have to sleep at the right time, view light at the right time, and be in darkness at the right time “Our relationship to light will directly influence the trajectory of our health. There’s just no question about that.” ­– Kristen Holmes“Sleep is the greatest natural performance enhancer we have on this planet.” – Kristen HolmesTips for deeper sleep: view bright light within 20 minutes of waking; dim all lights and avoid light viewing as much as possible after the sun sets; avoid eating 3 hours before bed; sleep in a dark, cold room; manage stress throughout the day as much as possibleThere is a lot we can control to reduce vulnerability to diseaseAlign your behaviors with the things you say you care about– if you’re struggling to adopt healthier behaviors, you need to find clarity on what you care about; this could mean cutting people or things out of your life who do not support who you want to be Your behaviors send you closer or further from the person you want to beDo the work to figure out who you want to be in the world: what do you value, who do you want to be, how do you want to spend your timeWorking out for one hour per day does not give you a license to sit the rest of the day! Exercise to optimize HRV:(1) Zone 5 (max heart rate) 2-3 times per week; (2) 200-300 minutes of zone 2 per weekTop tips for better health today: (1) prioritize consistent sleep-wake cycle; (2) consume all calories within a 10-hour timeframe, ideally ending 3 hours before bed Just these two will have a significant downstream effect and regulate your relationship with lightRead the full notes @ podcastnotes.orgIf you have ever wanted to understand what exactly Circadian Rhythm is, and its unbelievable total body impacts, this is the episode for you. Kristen Holmes is the Vice President of Performance Science at the health and fitness monitoring company, WHOOP. Kristen’s focus is on understanding the scientific, psychological and personal factors that either promote or harm human performance. In this interview, Steven and Kristen discuss everything from the amazing impact of harnessing your Circadian Rhythm, Heart Rate Variability, the psychology of peak performance, and how people can take control of their health. Follow Kristen: Instagram: https://bit.ly/47oC8fh Watch the episodes on Youtube - https://g2ul0.app.link/3kxINCANKsb Follow me: Instagram: http://bit.ly/3nIkGAZ Twitter: http://bit.ly/3ztHuHm Linkedin: https://bit.ly/41Fl95Q Telegram: http://bit.ly/3nJYxST Watch the episodes on Youtube: https://g2ul0.app.link/3kxINCANKsb Follow me: Instagram: http://bit.ly/3nIkGAZ Twitter: http://bit.ly/3ztHuHm Linkedin: https://bit.ly/41Fl95Q Telegram: http://bit.ly/3nJYxST Sponsors: Whoop: https://join.whoop.com/en-uk/CEO Shopify: http://shopify.com/bartlett Huel: https://g2ul0.app.link/G4RjcdKNKsb Learn more about your ad choices. Visit podcastchoices.com/adchoices

Found My Fitness - Rhonda Patrick Key Takeaways “The healthier an individual is, the more they can rely on their mitochondria for ATP generation under increasing demands of the cell. This is one of the hallmarks of health.” – Dr. Peter AttiaSpend good time training in Zone 2; this means a rate you can hold a conversation and form sentences at, but really don’t want toFor many, rate of perceived exertion is an accurate measureMaffetone heart rate is a helpful target: take 180-age for target HRFour things are causal risk factors for atherosclerotic cardiovascular disease: (1) ApoB; (2) insulin resistance; (3) hypertension; (4) smokingStatin use is inexpensive, accessible, and effective but “If money were no issue, you’d probably just be on PCKS9 inhibitors, ezetimibe, and bempedoic acid.” – Dr. Peter AttiaTip: don’t skip your eye exams! By looking at the retina and capillaries at the back of the eye, diabetes can be detected earlier“Exercise is probably the single most important thing we have at our disposal to increase insulin sensitivity.” – Dr. Peter AttiaSleep, energy balance, hormone balance are key as wellTo optimize cardiovascular health and mitochondrial efficiency: start with how much time you’re willing to exercise – then divide that into 80/20 with 80% at zone 2 and 20% at VO2 max VO2 max sweet spot is 3-8 minutes with 1:1 ratio of rest to recovery – it takes some time to find how much effort you can put out in this time; it’s slower than a Tabata (20 on/10 off x 8 rounds) but by no means endurance  “Exercise is probably the single most important thing we have at our disposal to increase insulin sensitivity.” – Dr. Peter AttiaThe difference between normal glucose and type 2 diabetes is just a teaspoon of blood glucose – muscle is the sink for glucose disposalSmoking and obesity are the greatest modifiable risk factors for cancer Why obesity? It’s not actually the amount of fate cells; it’s likely the inflammatory environment that comes with obesity –the excess fat that spills into areas where fat accumulation is harmful like around organs, in muscleTip: don’t rely on mammograms exclusively, especially if you’re high risk – combine with ultrasound or MRI“There has been no greater disservice brought by the medical community onto anyone, in particular in this case women, than the abject failure of the Women’s Health Initiative.” – Dr. Peter AttiaHormone replacement therapy started at the onset of menopause will help most womenTestosterone replacement therapy in men should be based on bloodwork in combination with symptoms – but be conservative, there are side effects for individuals at risk (hair loss, slightly elevated risk of cardiovascular events, acne)Read the full notes @ podcastnotes.org Download the 9-Page "Cognitive Enhancement Blueprint" Discover my premium 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 premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/premium

Tetragrammaton with Rick Rubin ✓ Claim Key Takeaways Check out our Ultimate Andrew Huberman Collection from nearly 30 episodesCurious about Andrew Huberman’s recipe for good sleep? Read more hereRead the full notes @ podcastnotes.orgAndrew Huberman, Ph.D., is a neuroscientist and tenured professor in the Department of Neurobiology and, by courtesy, Psychiatry and Behavioral Sciences at Stanford School of Medicine. In 2021, Huberman launched the Huberman Lab podcast. By 2023, the podcast had become the 6th most popular podcast in the US on Spotify platforms, while his YouTube channel had 4.1 million subscribers and his Instagram account 4.2 million. ------ Thank you to the sponsors that fuel our podcast and our team: Squarespace https://squarespace.com/tetra ------ LMNT Electrolytes https://drinklmnt.com/tetra ------ House of Macadamias https://www.houseofmacadamias.com/tetra

Found My Fitness - Rhonda Patrick 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 (01:04) Vitamin D deficiency — risks, why it's so common, & correcting with supplementation (08:20) Magnesium's critical role in DNA repair & synthesis (11:49) The best dietary sources of magnesium (13:05) Magnesium supplements: Glycinate, malate, dioxide, & citrate (14:14) Exercise staves off age-related disease (14:52) How genetic SNPs can affect vitamin D deficiency risk (20:09) Low omega-3 intake from seafood is a top-6 preventable cause of death (22:22) Why ALA's conversion into EPA & DHA is inefficient (25:15) Omega-3 index: Optimal levels & ties to increased life expectancy (28:27) How omega-3s reduce inflammation, a key driver of aging (30:39) Omega-3s protect against muscle disuse atrophy (31:38) Why avoiding fish during pregnancy is a huge mistake (34:02) Omega-3s are a low-hanging fruit for improving cardiovascular & brain health (35:46) What to look for when choosing an omega-3 supplement (39:57) Hormesis: Why intermittent stressors are beneficial (46:14) How to choose an exercise regimen (47:09) “Exercise snacks” reduce all-cause & cancer-related mortality (49:24) Brain benefits of lactate from vigorous exercise (52:23) How blood flow generated from aerobic exercise kills circulating tumor cells (54:30) Rhonda's workout regimen  (55:38) HIIT ameliorates adverse effects of sleep deprivation  (58:32) Exercise is the best longevity "drug" Watch this episode on YouTube Show notes are available by clicking here Get the latest distilled information straight to your inbox several times per month: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/premium Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot