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Vitamins are substances that our bodies need to develop and function normally. When considering vitamins, we tend to think of the usual suspects – A, C, D, E, and K, plus the eight B vitamins. However, the body produces many molecules that fit the description of a vitamin, driving physiological processes from infancy through later life. Some of these molecules might even be considered longevity "vitamins" – substances that extend healthspan and promote a longer life.
In this Aliquot, I talk about three substances that may act as longevity vitamins – taurine, ergothioneine, and PQQ.
This episode includes several key discussion points: (03:09) Is taurine the key to Okinawan's long lifespans? (04:49) How taurine promotes mitochondrial health (06:05) How taurine deficiency impacts muscle mass (06:41) Does supplementing the age-related decline boost longevity? (08:58) Okinawa's High Intake vs. Japanese in Brazil (10:01) Blood pressure, blood lipids, and glucose levels (13:07) The role of ergothioneine in shielding membranes from oxidative damage (15:14) How ergothioneine's unique lipophilic properties protect mitochondria (19:18) Why some people transport ergothioneine better than others (20:17) Whether to get ergothioneine from foods or supplements (24:18) Is ergothioneine destroyed by cooking? (25:02) The unusual antioxidant power of PQQ (26:21) The role of PQQ in the brain (29:12) PQQ's impact on NAD and sirtuin levels? (30:37) Does PQQ blunt the positive effects of exercise? For a deeper foray into this special topic, I highly recommend reading Dr. Bruce Ames' seminal paper, Prolonging healthy aging: longevity vitamins and proteins, published in the Proceedings of the National Academy of Sciences.
This open-access article explores a range of compounds, including taurine, PQQ, and ergothioneine, which Dr. Ames identifies as potential longevity vitamins. The study provides valuable insights into how these vitamins and proteins could contribute to extending healthy lifespan.
This episode features segments taken from several Q&As with Dr. Rhonda Patrick. You may view these episodes and their show notes here: Q&A #7 with Dr. Rhonda Patrick (1/4/20) Q&A #12 with Dr. Rhonda Patrick (6/6/20) Q&A #44 with Dr. Rhonda Patrick (2/4/23) Q&A #50 with Dr. Rhonda Patrick (8/5/23) Q&A #53 with Dr. Rhonda Patrick (11/4/23) Q&A #54 with Dr. Rhonda Patrick (12/2/23) -
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
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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
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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
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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 ageGet 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
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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.
(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
In this Aliquot, I describe current recommendations and concerns surrounding NSAID use.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.
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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'AgostinoGet 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
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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 FerrisGet 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.
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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
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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 HarrisGet 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
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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 hereGet 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
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“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 PatrickGet 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
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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 PatrickGet 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
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This month’s Aliquot Preview episode features Dr. Rhonda Patrick and Dr. Valter Longo describe the roles that diet and fasting play in maintaining or restoring proper immune function.
Diet plays essential roles in immune function. Consequently, deficiencies or insufficiencies in vitamins or minerals can impair immune function. The gut microbiota also modulates immune function, so maintaining a healthy gut is crucial. However, when the immune system becomes overactive, autoimmune disorders can arise. A growing body of evidence indicates that the fasting-mimicking diet may be beneficial in treating autoimmune disorders.
Diet plays an essential role in immune function. Consequently, deficiencies or insufficiencies in vitamins or minerals can impair immune function. The gut microbiota also modulates immune function, so maintaining a healthy gut is crucial. However, when the immune system becomes overactive, autoimmune disorders can arise. A growing body of evidence indicates that the fasting-mimicking diet may be beneficial in treating autoimmune disorders. In these Aliquot segments, Dr. Rhonda Patrick and Dr. Valter Longo describe the roles that diet and fasting play in maintaining or restoring proper immune function. (00:00) Introduction (02:18) Fasting-mimicking diet and multiple sclerosis (Valter Longo discussion) (09:12) A fasting-mimicking diet rejuvenates tissues by inducing autophagy (12:13) Microbiome composition and immune function (Rhonda Patrick discussion) You can see the original first interview with Dr. Longo You can see the original second interview with Dr. Longo You can see the original full COVID Q&A with Dr. Patrick 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, biweekly Science Digest emails, and more. Learn more and sign up at: www.foundmyfitness.com/crowdsponsor -
Having a healthy, robust immune system is crucial for our survival. Critical players in the body's antiviral immune response are interferons. Certain lifestyle behaviors can boost interferon production and immune function, including sleep, vitamin D, and hot hydrotherapy.
This Aliquot segment features Dr. Roger Seheult, a quadruple board-certified physician serving on the frontlines of COVID-19 care and co-founder of MedCram. (00:00) Introduction (02:48) Failures of the interferon system underpin up to 14% of all severe cases of COVID-19 (05:36) Sleep deprivation is implicated in impairment of viral immunity (07:29) How to achieve the highest quality of sleep (11:17) Low blood levels of vitamin D are associated with greater likelihood of SARS-CoV-2 infection (12:10) Safest dose range for vitamin D (14:45) A safe protocol for hot hydrotherapy that anyone can use You can see the original full interview with Dr. Seheult 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/crowdsponsor -
Traditional vaccines take many years to develop. A recent innovation in vaccine technology involves exploitation of messenger RNA, or mRNA, to facilitate rapid scaling of vaccines and expedite their modification if the virus mutates significantly. The Pfizer and Moderna COVID-19 vaccines capitalize on this technology to induce antibody production against the SARS-CoV-2 virus.
In this episode, we discuss: (00:00) Introduction (01:31) The difference between the mRNA and traditional vaccines (06:29) Real vaccine side effects known to exist (and why Dr. Seheult believes that the benefits outweigh the risk) This Aliquot segment features Dr. Roger Seheult, a quadruple board-certified physician serving on the front lines of COVID-19 care and co-founder of MedCram. You can see the original full interview with Dr. Seheult 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/crowdsponsor -
Coffee consumption is associated with protection from several chronic diseases, including cancer, cardiovascular disease, and neurodegenerative disease. Whereas some of the beneficial effects of coffee may stem from its ability to induce autophagy, other evidence points to the benefits of caffeine, which, when consumed early in the morning – resets the body's internal clocks and provides a mental boost that helps us start the day and may even protect telomeres. But the long half-life of caffeine can reduce sleep quality, fueling a vicious cycle of poor sleep, daytime grogginess, and increased caffeine consumption.
This Aliquot segment features Dr. Guido Kroemer, an expert in immunology, cancer biology, aging, and autophagy; Dr. Satchin Panda, an expert in circadian rhythm research; Dr. Matthew Walker, a professor of neuroscience and psychology; Dr. Elissa Epel, an expert in telomere biology; and Dr. Rhonda Patrick (in an interview with Mike Maser). (00:00) Introduction (02:13) The class of compounds known as “caloric restriction mimetics” that affect autophagy (Guido Kroemer discussion) (11:04) Time-restricted feeding and coffee (Satchin Panda discussion) (18:06) The impact of diet on telomere length (Elissa Epel discussion) (19:31) Coffee in the evening reduces deep sleep by about 20 percent (Matthew Walker discussion) (21:58) The autophagy-enhancing effect of coffee (Guido Kroemer discussion) (23:41) Amount of caffeine in breastmilk (Rhonda Patrick discussion) You can see the original full interview with Dr. Kroemer You can see the original full interview with Dr. Panda You can hear the original full interview with Dr. Rhonda Patrick and Mike Maser You can see the original full interview with Dr. Epel You can see the original full interview with Dr. WalkerGet 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.
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This month’s Aliquot Preview episode is a special mashup episode features a compilation of supplement-related topics taken from many of my Q&A episodes over the last couple of years.
This episode covers many supplement-related topics including: (00:00) Introduction (00:49) Personal supplementation routine as of October 2017 (08:04) Personal supplementation routine as of May 2019 (08:33) Personal supplementation routine as of December 2019 (10:39) Why I currently do not take NR or NMN. (13:59) Thoughts on moringa powder in my diet (17:22) Personal supplementation routine during the COVID-19 pandemic (28:30) Moringa dose, taste, and possible overlap with prostaphane supplements (34:27) Why I removed certain ingredients from her smoothie protocol (36:29) How much vitamin D is necessary to sustain high levels of vitamin D (37:43) Personal probiotic regimen (38:49) Does moringa powder lower blood glucose levels? (40:52) Personal supplementation routine as of February 2021 Please note that the information in this episode is based on Rhonda's own personal experience and is not medical, professional, or licensed advice. If you are thinking about starting or changing your own supplement routine, please make sure you consult your physician or health care provider. 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/crowdsponsor -
Insulin-like growth factor-1, or IGF-1 for short, is a protein that plays critical roles in major growth pathways in the human body. It influences nearly every tissue in the body, especially developmental growth, skeletal muscle and neurons. Emerging evidence suggests that IGF-1 also regulates the aging process. Overactivity of IGF-1 has been implicated in aging and age-related diseases, such as cancer. Balancing the beneficial and (sometimes) harmful effects of IGF-1 via exercise and fasting is critical to maintaining health.
In this episode, we discuss: (00:00) Introduction (03:23) The role of both mTOR and the IGF-1 pathway in cellular growth and their regulation by amino acids (Peter Attia discussion) (11:50) Living longer as a function of preventing insidious damage to our cells and tissues (14:53) Growth hormone receptor deficiency is associated with a major reduction in pro-aging signaling, cancer, and diabetes in humans (Valter Longo discussion) (17:10) Effects of IGF-1 on human lifespan (23:01) Refeeding that follows fasting mimicking creates an environment that may be just right for the regeneration of healthy cells (25:55) The growth-longevity trade-off (Rhonda Patrick & Mike Maser discussion) You can see the original full interview with Dr. Attia You can see the original full interview with Dr. Longo You can hear the original full interview with Dr. Rhonda Patrick and Mike Maser 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/crowdsponsor -
Time-restricted eating, which involves taking in food within a small window of time during the day and fasting for the remainder, can improve certain biomarkers of health – even without weight loss – to improve overall health. In Part I of this two-part segment, Drs. Satchin Panda and Ruth Patterson describe how eating following the body's circadian clock – eating during the day and fasting at night – enables the body to focus on repair rather than on the digestion of food.
In this episode, we discuss: (00:00) Introduction (01:05) Time-restricting eating reduces fat mass, increases lean muscle mass, reduces inflammation, and much more (Satchin Panda discussion) (08:16) Maintaining a 9-12 hour eating window improves metabolism, increases muscle mass, and alters gene expression (12:38) The benefits of intermittent fasting are independent of weight loss (Ruth Patterson discussion) (17:54) Discussing the effect of time-restricted feeding on systemic inflammation (Satchin Panda discussion) (20:24) Are frequent smaller meals or fewer large meals throughout the day better (Ruth Patterson discussion) You can see the original full interview with Dr. Panda You can see the original full interview with Dr. Patterson 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/crowdsponsor - もっと表示する
