FoundMyFitness

#102 Why Vitamin D Deficiency Accelerates Brain Aging

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 supports brain function

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The study discussed: Vitamin D supplementation and incident dementia: Effects of sex, APOE, and baseline cognitive status

#101 Dr. Andy Galpin: The Optimal Diet, Supplement, & Recovery Protocol for Peak Performance

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 joints?
(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?

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#100 The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD

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 supports 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

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#099 The Science of Exercise for Cancer | Kerry Courneya, PhD

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 supportive—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) 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 $1 million per patient 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?

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#098 How to Train According to the Experts

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 joined 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. Download 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 supports 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

#097 The Science of Protein and Its Role in Longevity, Cancer, Aging, and Building Muscle

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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 supports 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) Download 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

#096 How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep

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?

Sweating helps enhance microplastic-associated chemical excretion. Get my free sauna report when you sign up here for my newsletter.

#095 What Microplastics Are Doing to Your Brain, Body, and Reproductive Systems

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"?