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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

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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?

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#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"?

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* Some sources suggesting this figure may need to be revised downward as a result of some disagreement on the math used. However, in spite of this lack of consensus, the human and animal intake of microplastics is substantial and pervasive.

#094 Dr. Layne Norton on Building Muscle – Insights on Diet, Training, and Supplements

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 joint 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

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#093 Dr. Luc van Loon: Optimizing Protein Intake & Distribution for Muscle Growth

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:

(00:00) Introduction
(06:00) Why do we need protein?
(07:04) How the protein RDA (0.8 g/kg) was established
(11:34) Protein turnover in organs (brain, liver, etc.)
(14:54) How much protein do you really need?
(19:42) Recommended protein intake when dieting for weight loss
(20:59) How the body adapts to higher protein
(24:30) Anabolic resistance
(27:29) Protein requirements for overweight & obese individuals
(29:42) Gaining strength vs. muscle mass
(34:04) Optimal protein distribution
(37:49) 20g vs. 100g protein post-workout (Luc van Loon study)
(40:45) Can evening protein consumption stimulate muscle protein synthesis overnight?
(45:29) How does time-restricted feeding affect muscle protein synthesis?
(51:51) Protein before vs. after exercising
(53:41) How does spreading out protein intake affect hypertrophy?
(56:39) Protein shakes vs. animal protein
(59:42) Protein supplementation for weight loss & recomposition
(1:00:58) Casein vs. whey protein for stimulating muscle protein synthesis
(1:03:53) Factors that influence protein's anabolic potential
(1:04:58) Raw eggs vs. cooked — what's better for hypertrophy?
(1:08:51) Plant vs. animal protein
(1:11:52) Plant-based protein powder
(1:16:31) Whey protein isolate vs. concentrate
(1:17:20) How resistance training changes the leucine threshold
(1:20:31) Do high-protein diets cause atherosclerosis?
(1:28:29) How muscle adapts to repeated bouts of resistance training
(1:31:09) Optimal resistance training frequency
(1:33:06) Advice for elderly who want to start resistance training
(1:35:33) Hormonal changes & resistance training
(1:40:53) Does cold water immersion blunt muscle protein synthesis?
(1:50:03) Does collagen increase connective protein synthesis in muscle?
(1:57:45) Signaling roles of collagen peptides
(2:00:15) How hydrolyzed collagen powder affects pain perception
(2:01:37) Benefits of smaller peptides in hydrolyzed collagen
(2:03:41) Collagen's impact on skin health
(2:07:30) Amino acids from hydrolyzed collagen powder
(2:12:14) Luc's exercise routine & diet

My omega-3 guide on concerns like a-fib, dosage, supplement quality, oxidation, and more

#092 The Truth About Alcohol: Risks, Benefits, and Everything In-Between | Dr. Rhonda Patrick

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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 user 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

Download the 12-Page "Omega-3 Supplementation Guide"

#091 Andrew Huberman, PhD: How to Improve Motivation & Focus By Leveraging Dopamine

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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 encompasses an in-depth discussion of the brain’s dopamine system and provides a toolkit for enhancing motivation and focus.

Timestamps

(00:00) Introduction
(07:58) Dopamine's Neuromodulatory Role
(09:50) Motivation vs. Reward
(14:56) Dopamine as a "Wave Pool"
(20:19) Minimizing Smartphone Dopamine Effects
(23:53) Dangers of Effortless Dopamine Peaks
(27:13) Signs of High Motivation
(29:20) Dopamine Reward Prediction Error
(38:21) Warm-Up Period for Focus and Motivation
(42:37) Rewarding Effort
(53:12) Fostering Tenacity in Kids
(55:26) Visualizing Negative Outcomes
(58:12) Overcoming Procrastination
(1:04:12) Exercise's Impact on Dopamine
(1:08:56) Cold Exposure vs. Drugs
(1:10:50) Exercise Entrainment Effect
(1:14:45) Dangers of Relying on Stimulants
(1:22:13) Cold exposure
(1:30:56) Limiting Workout Intensity
(1:36:29) Anterior Midcingulate Cortex
(1:38:52) Transcranial Magnetic Stimulation
(1:44:49) NSDR
(1:59:36) Healthy Social Media Use
(2:17:33) Circadian Rhythms and Solar Light
(2:27:31) Limiting Late-Night Light Effects
(2:30:30) Spiking Morning Cortisol
(2:33:54) Long Distance Viewing vs. Screens
(2:40:27) Limiting Alcohol Intake
(2:54:08) ADHD
(3:03:30) Replacing ADHD Drugs with Behaviors
(3:05:21) Andrew's Weekly Workout Routine
(3:11:04) Andrew's Diet & Supplement Routine
(3:15:21) Andrew's Experimentation with Peptides
(3:20:31) Processing Negative Feedback

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#090 How Exercise Prevents & Reverses Heart Aging | Benjamin Levine, M.D.

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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.

Timestamps

(00:00) Introduction
(06:21) Bed rest vs. aging
(11:40) Does exercise protect against long COVID?
(17:14) How 12 weeks of bed rest affects heart size
(18:42) Why a brand-new rubber band mimics a lifetime of endurance training
(22:14) The exercise dose that preserves youthful cardiovascular structure
(24:22) The exercise regimen that reversed 20 years of heart aging
(28:05) What it takes to reverse vascular age by 15 years
(33:29) Benefits of starting an exercise regimen in your 70s
(39:17) Risks of high-intensity exercise
(42:42) Balancing high-intensity & moderate-intensity training
(47:39) Training for health vs. training for performance
(49:58) Make exercise a part of your personal hygiene
(51:01) Why does VO2 max correlate with longevity?
(58:29) The 2018 JAMA study on cardiorespiratory fitness & mortality
(1:04:06) How does change in fitness over time affect mortality?
(1:06:19) Why exercise non-responders should consider "increasing the dose"
(1:10:08) The 2 limiting factors for improving VO2 max in competitive athletes
(1:17:20) Heart adaptations in purely strength-trained vs. endurance athletes
(1:23:09) Why pure strength-trainers should incorporate endurance training
(1:26:53) How strength training affects blood pressure
(1:31:27) How exercise influences cardiac output in mitochondrial myopathy patients
(1:33:25) Does CrossFit count as endurance training?
(1:35:50) What's the best exercise for improving blood pressure?
(1:40:57) Lifestyle strategies for treating hypertension
(1:43:26) Why recovery is key to reaping the benefits of a training stimulus
(1:47:22) The best indicator of being overtrained
(1:54:46) Why HRV is a poor indicator of recovery
(2:00:02) Why do men tend to be faster runners than women?
(2:03:34) Can women achieve similar aerobic exercise benefits doing 2x less than men?
(2:05:06) Are there cardiovascular benefits of HRT in women?
(2:08:45) Exercise volume vs. coronary plaque calcification
(2:15:35) How exercise duration & intensity affect coronary calcium levels
(2:18:48) Why high exercise duration & intensity increases risk of Afib
(2:26:00) Why you shouldn't become an endurance athlete to "live longer"

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#089 Why Exercise Intensity Matters for Longevity | CrossFit for Health 2024

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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.

Timestamps

(00:00) Introduction
(03:12) Why "below normal" cardio may be a great starting point
(05:07) The simple math of 45 days of life extension (per 1 mL/kg/min VO2max)
(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
(08:08) Protocols for improving VO2 max quickly
(09:10) How to estimate VO2 max in 12 minutes;
(10:07) Reversing 20 years of heart aging
(12:41) Blood pressure benefits of vigorous exercise
(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
(17:23) Anti-cancer effects of vigorous exercise
(18:11) Why shear stress kills circulating tumor cells
(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
(21:47) The mortality benefits of breaking up sedentary time
(26:17) Why the protein RDA is too low
(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) Optimal sauna parameters
(39:59) Comparing traditional saunas to infrared
(40:59) Hot baths vs. saunas
(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