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Having a healthy body composition, with plenty of lean mass – in the form of muscle and bones – is essential for health throughout the lifespan. Achieving a healthy body composition requires a balanced approach that emphasizes resistance training – and calorie reduction where appropriate. In this Aliquot, Dr. Brad Schoenfeld describes a balanced approach to maximizing muscle growth and strength and dispels early myths about possible blunting effects of aerobic training, the need to train to failure, and the "go heavy or go home" philosophy.   Here's what you'll find in this episode... (00:00) Can resistance training amplify fat loss? (03:33) Why weight loss burns muscle — and how to prevent it (06:25) The role of protein in muscle preservation (08:21) Does aerobic exercise blunt gains? (16:07) The role of failure in resistance training (18:29) Reps-in-reserve vs. training to failure (24:37) Lighter loads and higher volume — an effective route to hypertrophy If you are interested in muscle hypertrophy and body composition, you may be interested in our member's Q&A series where you ask a question and I answer it: Q&A #48  How much protein can induce muscle protein synthesis in one meal Q&A #34  How to preserve muscle mass while fasting Q&A #40  The effects of rapamycin on muscle building Q&A #38  The conflicting data between protein requirements for longevity vs muscle building Get more Aliquots! Become an FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, every-other-week Science Digest emails, and more. Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Your skin is a crucial barrier to the outside world – the first line of defense against environmental exposures, and the primary means by which the body retains fluids necessary for survival. Consequently, maintaining a healthy skin barrier is important for your overall health.    In this Aliquot, I describe some things you can do to protect your skin and possibly prevent wrinkles, too. (00:00) The role of UV exposure in skin aging (00:19) Strategies for reducing the effects of photoaging (00:40) Preventing photoaging with hydrolyzed collagen (02:41) Cocoa for improved circulation and cognition (09:39) The connection between sugar and skin damage (10:18) Why exercise and glycemic control prevents wrinkles (11:57) Rhonda's skincare routine (14:04) Can skincare prevent senescence? (15:06) Collagen vs. hyaluronic acid (18:39) Marketing vs. science in red light therapy (21:21) The effect of heat on absorption properties of skin This episode features a variety of segments from various episodes of our members Q&A series: Q&A #11 (cocoa), Q&A #13 (toxin absorption through skin), Q&A #35 (sugar intake), Q&A #38 (skin cell senescence), Q&A #41 (collagen supplementation), Q&A #42 (my skincare routine).   Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, every-other-week Science Digest emails, and more. Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Incorporating resistance training into your exercise regimen presents a scheduling dilemma – there's simply not enough time. Performing time-efficient workouts that involve supersets, paired sets, drop sets, and multi-joint exercises decrease training time while providing the minimum effective dose necessary for muscle hypertrophy. In this Aliquot, experts Dr. Brad Schoenfeld and Dr. Stuart Philips provide tips for optimizing gym time and share the workout routines and healthy lifestyle behaviors they practice to promote healthy aging. (00:00) Introduction (00:23) Minimal effective dose for hypertrophy (10:18) Dr. Schoenfeld's personal fitness routine (13:40) What is Dr. Phillips doing to age well? Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, every-other-week Science Digest emails, and more. Learn more and sign up at: https://www.foundmyfitness.com/aliquot

The progressive loss of skeletal muscle mass and strength that occurs with aging, referred to as sarcopenia, begins as early as our 30s or 40s. Many factors contribute to sarcopenia, including diet and inactivity. Building muscle mass in one's early years is essential for staving off the age-related loss of muscle mass and may promote longevity.  In this Aliquot, Dr. Stuart Phillips discusses the importance of building muscle through resistance training and why starting early is important. (00:00) Introduction (00:58) Why muscles decline with age and what to do (06:00) Why muscle is important for longevity (16:25) Causes of anabolic resistance in old age Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, every-other-week Science Digest emails, and more. Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Non-steroidal anti-inflammatory drugs, or NSAIDs, are among the most widely used drugs worldwide, available in both prescription and over-the-counter forms, such as aspirin, ibuprofen, naproxen, and others. Most NSAIDs, with the exception of aspirin, work by inhibiting the activity of a family of enzymes called cyclooxygenases, which drive inflammatory processes. But because these inflammatory processes can be beneficial in some contexts and because the drugs often elicit off-target effects, there are some concerns about their use.  In this Aliquot, I describe current recommendations and concerns surrounding NSAID use.  (00:00) Introduction (02:58) Daily aspirin use and cardiovascular disease risk (clip from Q&A #9) (07:02) The pros and cons of low-dose aspirin (clip from Q&A #30) (11:43) Aspirin use and metastatic cancer risk (13:46) Aspirin vs other NSAIDs (15:20) Effects of ibuprofen on the kidneys, stomach, and muscles (clip from Q&A #14) (18:52) NSAIDs, heart attack, and stroke (20:04) Alternatives to NSAIDs Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more. Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Dietary fiber is a broad term that refers to the non-digestible components of fruits and vegetables. Gut microbes break down certain types of fiber, releasing micronutrients trapped in the fiber matrix and producing beneficial metabolic byproducts, such as short-chain fatty acids. Fiber exerts a wide array of beneficial health effects, influencing metabolic health, and may be an important, if overlooked, component of ketogenic diets.  In this Aliquot, Dr. Michael Snyder, Dr. Dominic D'Agostino, and Dr. Rhonda Patrick discuss the benefits of dietary fiber.   (00:00) Introduction (00:44) The gut microbiome influences glucose and cholesterol regulation (07:25) Benefits of including a variety of fibers on a ketogenic diet (10:51) Titrating carbohydrates when beginning a ketogenic diet reduces side effects (20:30) Eating fiber-rich foods optimizes the health benefits of a ketogenic diet Watch the full interview featuring Dr. Snyder   Watch the first full interview featuring Dr. D'Agostino   Watch the second full interview featuring Dr. D'Agostino Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more. Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Alcohol, one of the most used drugs worldwide, is a controversial subject. Whereas some research suggests drinking alcohol improves health, an abundance of evidence indicates that drinking alcohol also harms health. Particularly, higher alcohol intake is associated with an increased risk of many cancers. Some of the deleterious effects of drinking may be due to alcohol's effects on sleep. Although alcohol may help us feel calm and ready to sleep, it has surprising effects on REM sleep and maybe our waking behaviors too.   In this Aliquot, we discuss some of the risks and surprising effects of alcohol on human health and behavior.  (00:00) Introduction (00:57)  Multiple drinks per day increases the risk of many cancers (Member Q&A segments) (07:16) Moderate alcohol consumption reduces cognitive impairment risk, heavy drinking increases it (08:58) Mild alcohol intake increases the likelihood of living to 90 and improves insulin sensitivity (11:30) Alcohol dampens autoimmunity, but increases infection risk  (12:07) Take-home messages about breast cancer (14:38) Alcohol and four other factors that reduce sleep quality (Matthew Walker segments) (20:16) Alcohol is a sedative, but reduces sleep continuity and suppresses REM sleep Watch the full Q&A featuring Dr. Rhonda Patrick Watch the full interview featuring Dr. Walker Watch the full interview featuring Tim Ferris Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more. Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Autoimmune diseases such as type 1 diabetes, rheumatoid arthritis, and multiple sclerosis occur when the immune system mistakes the body's own proteins for those released by invading pathogens. The immune system has strategies for filtering these autoimmune cells out of circulation; however, this filter can malfunction due to age, genetic predisposition, disruption of the gut barrier and gut microbiota, or other environmental exposures. In this episode of the Aliquot podcast, we'll discuss autoimmunity and how childhood exposure to germs, dietary fiber intake, and fasting can build a healthy and balanced immune system. (00:00) Introduction (02:06) Childhood exposure to germs educates the immune system (Eran Elinav segment) (08:51) Environment has more influence over the microbiome than genes  (12:42)  The conversation between gut bacteria and the immune system (Sonnenberg segment) (15:51) Fiber feeds friendly bacteria and attenuates immune overactivity (19:15) Prolonged fasting resets autoimmunity (Valter Longo segment) (22:55) Fasting is an opportunity to repair the body Watch the full episode featuring Dr. Eran Elinav Watch the full episode featuring Drs. Erica & Justin Sonnenburg Watch the full episode featuring Dr. Valter Longo Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more. Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Early studies of omega-3 fatty acid intake demonstrated dramatic biological effects. Since then, the body of research enumerating the profound anti-inflammatory and multi-system, generalized health-promoting qualities of omega-3s continues to grow; however, some studies fail to show any effects from omega-3 supplementation. This source of consternation may, by and large, boil down to low doses, raising the question: what is the right dose of omega-3 to use?  In this Aliquot, Dr. Bill Harris shares his experience administering some of the largest omega-3 doses ever used in human trials and gives his recommendations about optimal dosage taking genes and diet into account. (00:00) Intro (01:51) Tolerability of very high doses (25 grams or more) (14:35) Why dose titration based on the RBC test is better than ball-parking (15:58) The right dose for 95% of typical Westerner (16:30) Why 4 grams might be better than 2 grams for some people (20:00) How the FDA decided on dosage for prescription omega-3 (21:05) Does the omega-6 to omega-3 ratio matter? (22:49) Concluding thoughts Watch the full episode featuring Dr. Bill Harris Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more. Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Protein is essential for maintaining muscle mass as we age. Modulating protein intake via dietary intake or fasting can have variable effects on aging and muscle growth. Whereas fasting turns off multiple pathways associated with aging, such as mTOR, IGF-1, growth hormone, and others, eating for optimal fitness activates these important processes.  In this aliquot, we discuss: (00:00) Introduction (02:57) Growth-longevity trade-off (Mike Maser discussion) (11:45) Role of IGF-1 in the aging process (Valter Longo discussion) (12:55) mTOR and the IGF-1 regulation by amino acids (Peter Attia discussion) (15:55) Anti-cancer effect of glutamine restriction outweigh the negative effect of glutamine deprivation on the gut and liver (Dominic D’Agostino discussion) (22:45) The possibility of using selective nutrient restriction as an autophagy-inducer (Guido Kroemer discussion (26:23) The IGF-1 Trade-Off: Performance vs. Longevity (Rhonda Patrick discussion) You can see the original full interview with Dr. Kroemer    You can see the original full interview with Dr. D'Agostino   You can see the original full interview with Dr. Attia    You can see the original full interview with Rhonda Patrick (with Mike Maser)   You can see the original full interview with Dr. Longo    You can see the video featuring Dr. Rhonda Patrick here Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more. Learn more and sign up at: https://www.foundmyfitness.com/aliquot

“If you can not measure it, you can not improve it.” - William Thompson Getting regular checkups and undergoing blood tests are fundamental to maintaining good health. FMF guests with expertise ranging from lipid metabolism to Alzheimer's disease risk to micronutrient status have shared their recommendations regarding blood tests that a person should consider adding to their yearly checkup. This Aliquot brings many of those conversations together in one place. (00:00) Introduction (02:44) Self-experimentation with the ketogenic diet and the biomarkers to measure daily (Tim Ferriss discussion) (07:28) Longevity markers that are clinically available (Valter Longo discussion) (14:55) Vitamin D and COVID-19 (Roger Seheult discussion) (18:24) Getting a particle-focused lipid LDL panel performed requires a medical diagnosis and prescription (Ronald Krauss discussion) (23:01) The MEND protocol and its successor, the ReCODE protocol for Alzheimer’s disease (Dale Bredesen discussion) (35:24) How specific micronutrient inadequacies may promote immune dysregulation (Rhonda Patrick discussion) You can see the original full interview with Tim Ferriss    You can see the original full interview with Dr. Longo    You can see the original full interview with Dr. Seheult   You can see the original full interview with Dr. Krauss    You can see the original full interview with Dr. Bredesen   You can see the original full interview with Dr. Rhonda Patrick Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more. Learn more and sign up at: www.foundmyfitness.com/aliquot

Zinc is an essential nutrient that participates in many biological processes and plays critical roles in immune function, protein synthesis, wound healing, DNA synthesis, cell division, and brain health. Zinc deficiency puts a person at risk for a subtype of Alzheimer's disease and poor immune function.  In this Aliquot, Drs. Dale Bredesen and Rhonda Patrick describe some of the many roles that zinc plays in human health.  (00:00) Introduction (01:47) How serum copper-to-zinc ratios can help differentiate types of Alzheimer’s disease pathogenesis (Dale Bredesen discussion) (06:06)  Mild zinc deficiency may decrease immune function (Rhonda Patrick discussion) (08:45) Many people in the U.S. are not obtaining adequate amounts of micronutrients You can see the original full interview with Dr. Bredesen   You can see the full 1st COVID Q&A with Dr. Rhonda Patrick    You can see the full 2nd COVID Q&A with Dr. Rhonda Patrick  Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more. Learn more and sign up at: https://www.foundmyfitness.com/aliquot