A podcast about health, science, nutrition, aging, and fitness.


Wed Dec 27 2023

#085 Dr. Peter Attia on Mastering Longevity – Insights on Cancer Prevention, Heart Disease, and Aging

preventative medicinecardiovascular diseasecholesterol managementexercisecancer screening

Dr. Peter Atia discusses preventative medicine, cardiovascular disease, cholesterol management, exercise, cancer screening, hormone replacement therapy, and personalized care. Key takeaways include the importance of Apo B as a predictor of cardiovascular disease, the benefits of lifestyle changes in managing lipid levels, the role of mitochondrial function in health and aging, and the misconceptions surrounding hormone replacement therapy. The episode provides valuable insights into optimizing health and longevity.


Tue Dec 05 2023

#084 The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick

Aerobic ExerciseHigh-Intensity Interval TrainingVO2 MaxEndurance TrainingGlucose Control

Vigorous aerobic exercise has transformative effects on physical health, brain function, aging, and cancer prevention. High-intensity interval training (HIIT) improves both aerobic and anaerobic fitness. Optimizing training intensity for endurance athletes can lead to significant improvements in aerobic capacity. Vigorous exercise enhances glucose control, mitochondrial biogenesis, and brain health. It also has unique benefits such as anti-inflammatory effects and cancer prevention. Incorporating vigorous exercise into everyday life through exercise snacks can have numerous metabolic and cognitive benefits.


Thu Nov 09 2023

#83 How Vitamin D, Omega-3s, & Exercise May Increase Longevity | Dr. Rhonda Patrick

micronutrientsvitamin Dmagnesiumomega-3genetic variations

The podcast discusses low-hanging fruits that can reduce the risk of age-related diseases. Micronutrient inadequacies are a widespread problem in developed countries, and getting essential micronutrients from diet is important. Taking supplements for important micronutrients like vitamin D is an easy way to address deficiencies. About 70% of the US population has inadequate levels of vitamin D, which is associated with higher all-cause mortality. Factors like spending less time outside and wearing sunscreen contribute to widespread deficiency in vitamin D. Taking a daily supplement of 4,000 IU of vitamin D can help bring deficient individuals to sufficient levels.


Tue Sep 19 2023

#082 The Science of Vigorous Exercise — Should We Train Hard or Train Long? | Martin Gibala, Ph.D.

High Intensity Interval TrainingVO2 MaxMitochondriaLactateInterval Training

High Intensity Interval Training (HIIT) offers a time-efficient way to improve cardiovascular health and fitness. It involves alternating between short bursts of high-intensity exercise and periods of rest. HIIT has been shown to elevate VO2 max, enhance metabolic adaptations, and optimize time spent exercising. Additionally, HIIT has unique effects on brain health and cancer metastasis resistance. Measuring VO2 max and heart rate accurately is important for optimizing training intensity. Mitochondria play a crucial role in fat oxidation during exercise, and high-intensity interval training can stimulate mitochondrial biogenesis. Lactate produced during high-intensity exercise has potential benefits for brain health. Interval training has been shown to provide greater improvements in cardiovascular health compared to continuous training. However, there is ongoing debate about the level of evidence required to recommend interval training. It is important to consider individual risk factors and consult with a healthcare professional before engaging in vigorous intensity exercise.


Mon Jul 03 2023

#081 Chris McGlory, PhD, on the Anabolic Potential of Omega-3 Fatty Acids

Omega-3Muscle HealthProtein SynthesisMuscle DeclineResistance Training

Omega-3 fatty acids play a crucial role in muscle health, preventing disused atrophy and enhancing muscle protein synthesis. Dr. Chris McGlory's research focuses on determining the optimal dose and duration of omega-3 supplementation for muscle health. Immobilization and reduced physical activity can lead to rapid declines in muscle mass, especially in older adults. Omega-3s may mitigate muscle decline, enhance protein synthesis, and improve strength response to resistance training. Future research aims to explore the effects of omega-3s on different populations and understand their mechanisms of action.


Tue May 30 2023

#080 How Heat Therapy Improves Slow Wave Sleep

SleepHeat ExposureSaunaHot BathsExercise

The episode explores the potential of heat exposure, such as hot baths, saunas, and exercise, in enhancing sleep quality. It discusses the release of ATP, increased adenosine levels, and the promotion of sleep-regulating cytokines through heat exposure. The benefits of passive body heating before sleep, particularly for the elderly, are highlighted. The effects of heat and exercise on growth hormone and prolactin levels are also examined. Timing and protocols for heat exposure are provided to optimize sleep quality.