Animal-Based Protein Optimization
Every day
Description
2 Protocols in this Routine
Whey Protein Intake
7:30 am
Casein Protein Intake
8:00 pm
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This routine focuses on optimizing protein intake from animal sources, particularly whey and casein, to maximize muscle protein synthesis and growth.
In this video, Rhonda & Luc van Loon discuss:
For more information on protein intake, watch the full episode:
This routine focuses on optimizing protein intake timing and digestion to maximize muscle protein synthesis and overall protein utilization.
In this video, Rhonda & Luc van Loon discuss:
For more in-depth information about protein, watch the full episode:
This routine focuses on optimizing protein intake from plant-based sources to support muscle protein synthesis and growth for vegetarians and vegans.
For more in-depth information on protein, watch the full episode: Dr. Luc Van Loon: Optimizing Protein ...
This routine focuses on using plastic-free alternatives and making mindful choices when drinking water or other beverages.
Want to ask Rhonda anything? Sign up here for our monthly Members-only Q&A sessions.
Implement strategies to minimize plastic exposure from frozen foods while maintaining convenience. This routine focuses on transferring frozen items to more suitable containers and making informed choices when purchasing frozen products.
Want to ask Rhonda anything? Sign up here for our monthly Members-only Q&A sessions.
Implement plastic-free food storage solutions to minimize exposure to harmful chemicals and microplastics. This routine focuses on using compostable bags and avoiding plastic containers for storing food items.
Want to participate in our next Members-only Q&A and ask Rhonda anything? Sign up here
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
00:00 Are Low Omega-3s Worse Than Smoking? 07:31 How to Know What Omega-3 Supplements to Use 12:53 The UK Are Banning Disposable Vapes 20:19 Discussing Forms of Intermittent Fasting 27:24 How to Incorporate Time-Restricted Eating Into Daily Life 42:07 How Important Are Leafy Greens? 48:11 The Biggest Movers for Cognitive Function 1:00:27 What Actually is Brain Fog? 1:14:08 The Keys to Improving Your Mood 1:32:32 An Ideal Cold & Heat Exposure Routine 1:49:18 The Physiological Response to Cold Exposure 2:08:25 How to Design an Exercise Routine 2:23:22 The Protocols to Improve VO2 Max 2:30:55 The Risks of Staying Sedentary 2:34:29 Walking After a Meal 2:40:34 At What Age Do You Stop Gaining Muscle Mass? 2:51:09 Refining the Story You Tell Yourself 2:56:03 Where to Find Rhonda
Dr. Rhonda Patrick, a biomedical scientist, researcher, and fitness podcaster, has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
00:00 Are Low Omega-3s Worse Than Smoking? 07:31 How to Know What Omega-3 Supplements to Use 12:53 The UK Are Banning Disposable Vapes 20:19 Discussing Forms of Intermittent Fasting 27:24 How to Incorporate Time-Restricted Eating Into Daily Life 42:07 How Important Are Leafy Greens? 48:11 The Biggest Movers for Cognitive Function 1:00:27 What Actually is Brain Fog? 1:14:08 The Keys to Improving Your Mood 1:32:32 An Ideal Cold & Heat Exposure Routine 1:49:18 The Physiological Response to Cold Exposure 2:08:25 How to Design an Exercise Routine 2:23:22 The Protocols to Improve VO2 Max 2:30:55 The Risks of Staying Sedentary 2:34:29 Walking After a Meal 2:40:34 At What Age Do You Stop Gaining Muscle Mass? 2:51:09 Refining the Story You Tell Yourself 2:56:03 Where to Find Rhonda
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster dedicated to identifying evidence-based strategies for improving health and longevity.
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
Dr. Rhonda Patrick, a biomedical scientist, researcher, and fitness podcaster, has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
| Time Stamp | Topic |
|---|---|
| 00:00 | Are Low Omega-3s Worse Than Smoking? |
| 07:31 | How to Know What Omega-3 Supplements to Use |
| 12:53 | The UK Are Banning Disposable Vapes |
| 20:19 | Discussing Forms of Intermittent Fasting |
| 27:24 | How to Incorporate Time-Restricted Eating Into Daily Life |
| 42:07 | How Important Are Leafy Greens? |
| 48:11 | The Biggest Movers for Cognitive Function |
| 1:00:27 | What Actually is Brain Fog? |
| 1:14:08 | The Keys to Improving Your Mood |
| 1:32:32 | An Ideal Cold & Heat Exposure Routine |
| 1:49:18 | The Physiological Response to Cold Exposure |
| 2:08:25 | How to Design an Exercise Routine |
| 2:23:22 | The Protocols to Improve VO2 Max |
| 2:30:55 | The Risks of Staying Sedentary |
| 2:34:29 | Walking After a Meal |
| 2:40:34 | At What Age Do You Stop Gaining Muscle Mass? |
| 2:51:09 | Refining the Story You Tell Yourself |
| 2:56:03 | Where to Find Rhonda |
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster dedicated to identifying evidence-based strategies for improving health and longevity.
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
00:00 Are Low Omega-3s Worse Than Smoking?
07:31 How to Know What Omega-3 Supplements to Use
12:53 The UK Are Banning Disposable Vapes
20:19 Discussing Forms of Intermittent Fasting
27:24 How to Incorporate Time-Restricted Eating Into Daily Life
42:07 How Important Are Leafy Greens?
48:11 The Biggest Movers for Cognitive Function
1:00:27 What Actually is Brain Fog?
1:14:08 The Keys to Improving Your Mood
1:32:32 An Ideal Cold & Heat Exposure Routine
1:49:18 The Physiological Response to Cold Exposure
2:08:25 How to Design an Exercise Routine
2:23:22 The Protocols to Improve VO2 Max
2:30:55 The Risks of Staying Sedentary
2:34:29 Walking After a Meal
2:40:34 At What Age Do You Stop Gaining Muscle Mass?
2:51:09 Refining the Story You Tell Yourself
2:56:03 Where to Find Rhonda
Dr. Rhonda Patrick, a biomedical scientist, researcher, and fitness podcaster, has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
00:00 Are Low Omega-3s Worse Than Smoking? 07:31 How to Know What Omega-3 Supplements to Use 12:53 The UK Are Banning Disposable Vapes 20:19 Discussing Forms of Intermittent Fasting 27:24 How to Incorporate Time-Restricted Eating Into Daily Life 42:07 How Important Are Leafy Greens? 48:11 The Biggest Movers for Cognitive Function 1:00:27 What Actually is Brain Fog? 1:14:08 The Keys to Improving Your Mood 1:32:32 An Ideal Cold & Heat Exposure Routine 1:49:18 The Physiological Response to Cold Exposure 2:08:25 How to Design an Exercise Routine 2:23:22 The Protocols to Improve VO2 Max 2:30:55 The Risks of Staying Sedentary 2:34:29 Walking After a Meal 2:40:34 At What Age Do You Stop Gaining Muscle Mass? 2:51:09 Refining the Story You Tell Yourself 2:56:03 Where to Find Rhonda
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster dedicated to identifying evidence-based strategies for improving health and longevity.
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
00:00 Are Low Omega-3s Worse Than Smoking? 07:31 How to Know What Omega-3 Supplements to Use 12:53 The UK Are Banning Disposable Vapes 20:19 Discussing Forms of Intermittent Fasting 27:24 How to Incorporate Time-Restricted Eating Into Daily Life 42:07 How Important Are Leafy Greens? 48:11 The Biggest Movers for Cognitive Function 1:00:27 What Actually is Brain Fog? 1:14:08 The Keys to Improving Your Mood 1:32:32 An Ideal Cold & Heat Exposure Routine 1:49:18 The Physiological Response to Cold Exposure 2:08:25 How to Design an Exercise Routine 2:23:22 The Protocols to Improve VO2 Max 2:30:55 The Risks of Staying Sedentary 2:34:29 Walking After a Meal 2:40:34 At What Age Do You Stop Gaining Muscle Mass? 2:51:09 Refining the Story You Tell Yourself 2:56:03 Where to Find Rhonda
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
00:00 Are Low Omega-3s Worse Than Smoking?
07:31 How to Know What Omega-3 Supplements to Use
12:53 The UK Are Banning Disposable Vapes
20:19 Discussing Forms of Intermittent Fasting
27:24 How to Incorporate Time-Restricted Eating Into Daily Life
42:07 How Important Are Leafy Greens?
48:11 The Biggest Movers for Cognitive Function
1:00:27 What Actually is Brain Fog?
1:14:08 The Keys to Improving Your Mood
1:32:32 An Ideal Cold & Heat Exposure Routine
1:49:18 The Physiological Response to Cold Exposure
2:08:25 How to Design an Exercise Routine
2:23:22 The Protocols to Improve VO2 Max
2:30:55 The Risks of Staying Sedentary
2:34:29 Walking After a Meal
2:40:34 At What Age Do You Stop Gaining Muscle Mass?
2:51:09 Refining the Story You Tell Yourself
2:56:03 Where to Find Rhonda
Dr. Rhonda Patrick, a biomedical scientist, researcher, and fitness podcaster, has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
Dr. Rhonda Patrick, a biomedical scientist, researcher, and fitness podcaster, has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
| Time | Topic |
|---|---|
| 00:00 | Are Low Omega-3s Worse Than Smoking? |
| 07:31 | How to Know What Omega-3 Supplements to Use |
| 12:53 | The UK Are Banning Disposable Vapes |
| 20:19 | Discussing Forms of Intermittent Fasting |
| 27:24 | How to Incorporate Time-Restricted Eating Into Daily Life |
| 42:07 | How Important Are Leafy Greens? |
| 48:11 | The Biggest Movers for Cognitive Function |
| 1:00:27 | What Actually is Brain Fog? |
| 1:14:08 | The Keys to Improving Your Mood |
| 1:32:32 | An Ideal Cold & Heat Exposure Routine |
| 1:49:18 | The Physiological Response to Cold Exposure |
| 2:08:25 | How to Design an Exercise Routine |
| 2:23:22 | The Protocols to Improve VO2 Max |
| 2:30:55 | The Risks of Staying Sedentary |
| 2:34:29 | Walking After a Meal |
| 2:40:34 | At What Age Do You Stop Gaining Muscle Mass? |
| 2:51:09 | Refining the Story You Tell Yourself |
| 2:56:03 | Where to Find Rhonda |
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster dedicated to identifying evidence-based strategies for improving health and longevity.
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
Unwind in the evening with a relaxing hot tub session designed to provide similar benefits to sauna use while offering a more social and relaxing environment. This routine focuses on stress reduction, potential cardiovascular benefits, and sleep improvement.
In this video, expect to learn:
Download the FREE 9-page Cognitive Enhancement Blueprint: https://bdnfprotocols.com/
Watch the full video on the @Medcram channel: https://www.youtube.com/watch?v=RWkv9ad7zvc
Boost your fitness routine by incorporating a sauna session immediately after high-intensity exercise. This combination leverages both exercise-induced heat stress and additional heat exposure from the sauna, potentially maximizing cardiovascular and metabolic benefits as seen in epidemiological studies.
A routine focused on heat therapy benefits, particularly for days without intense exercise.
Learn about Rhonda's sauna practices, including:
Dr. Benjamin Levine, one of the world's leading experts in cardiovascular physiology, discusses how exercise can prevent and reverse heart aging. He is the founding director of the Institute for Exercise and Environmental Medicine at UT Southwestern in Dallas.
Become a premium member to access exclusive content including:
Your support helps maintain the free resources provided by FoundMyFitness.
Dr. Benjamin Levine, one of the world's leading experts in cardiovascular physiology, discusses how the right exercise protocol can reverse up to 20 years of heart aging, even for those who have been sedentary most of their lives.
Dr. Levine is the founding director of the Institute for Exercise and Environmental Medicine at UT Southwestern in Dallas, a leading facility renowned for its research in cardiovascular physiology. His expertise covers how the heart adapts under various conditions, including exercise, elite athleticism, hospital bedrest, and even prolonged exposure to microgravity.
(... continued with remaining chapters)
Become a premium member to access exclusive content including:
Your support helps maintain the free resources provided by FoundMyFitness.
This episode focuses on strength training and its crucial role in overall health, complementing cardiovascular exercise.
Dr. Benjamin Levine, one of the world's leading experts in understanding how the heart adapts under various conditions, discusses how the right exercise protocol can reverse up to 20 years of heart aging, even for those who have been sedentary most of their lives.
Dr. Levine is the founding director of the Institute for Exercise and Environmental Medicine at UT Southwestern in Dallas, a leading facility renowned for its research in cardiovascular physiology.
Become a premium member to access exclusive content including The Aliquot podcast, monthly Q&As, and the Science Digest.
Dr. Benjamin Levine is one of the world's leading experts in understanding how the heart adapts under various conditions, including exercise, elite athleticism, hospital bedrest, and even prolonged exposure to microgravity. He is the founding director of the Institute for Exercise and Environmental Medicine at UT Southwestern in Dallas, a leading facility renowned for its research in cardiovascular physiology.
Dr. Levine's research 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.
As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness.
This routine focuses on monitoring your heart rate and recovery, which are crucial indicators of cardiovascular health and fitness progress.
Dr. Benjamin Levine, a leading expert in cardiovascular physiology, 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 the founding director of the Institute for Exercise and Environmental Medicine at UT Southwestern in Dallas.
Get my free 13-Page Omega-3 Supplement Guide
As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness.
Start your day with a nutrient-dense smoothie designed to enhance cognitive function, improve mood, and support overall health. This routine includes preparing a carefully crafted smoothie rich in antioxidants, healthy fats, and protein.
In this video, Dr. Rhonda Patrick details the smoothie recipe she consumes 4-5 times per week. She explains:
This routine outlines a standalone sauna session without prior exercise, based on Dr. Sharon Horesh Bergquist's recommendations for those who prefer or need to use the sauna independently of workouts.
This routine combines high-intensity interval training with a sauna session for maximum cardiovascular benefits and heat shock protein activation. It's based on Dr. Sharon Horesh Bergquist's personal protocol.
This routine helps you be mindful of stress and take steps to manage it, as stress can deplete your magnesium levels over time. 🧘
In this solo episode, I'm taking an in-depth look at magnesium – a critical yet frequently underestimated mineral in our health. Magnesium stands tall among vital nutrients for its significant role in multiple aspects of human physiology. During this podcast, we'll delve into the widespread negative health effects caused by a lack of magnesium and discuss why increasing your magnesium intake might be key to achieving optimal health.
Get the 9-page Cognitive Enhancement Blueprint: https://bdnfprotocols.com/
(01:05) Why the effects of magnesium are far-reaching
(03:25) Why athletes need at least 10-20% more magnesium than the RDA
(07:30) Why magnesium deficiency & insufficiency are common
(08:56) How to determine if you're getting enough magnesium
(09:02) The problem with magnesium blood tests
(11:52) Magnesium supplements
(14:28) The effectiveness of epsom salt baths (see also 01:09:19)
(14:55) Is magnesium threonate better at crossing the blood-brain barrier?
(21:46) Why magnesium threonate shouldn't count toward your RDA goal
(22:42) What magnesium supplement do I take?
(23:09) The effect of stress on magnesium balance
(26:53) Why the energy demands of workouts affect magnesium balance
(29:34) Does magnesium supplementation improve sleep?
(30:42) Why trials in the field of nutrition are often misleading
(34:04) Does higher magnesium intake improve cognition?
(35:45) Does magnesium have a role in preventing Alzheimer's disease?
(38:47) The effect of creatine on the brain (and its relationship to magnesium)
(39:20) Why magnesium may prevent excitotoxicity in the brain
(40:10) Magnesium's potential for managing migraines
(43:19) The role of magnesium in aging
(44:17) Why magnesium deficiency impairs DNA repair
(45:51) Magnesium's role in cancer prevention
(47:52) Why magnesium is intertwined in genomic stability
(50:42) Why we shouldn't disregard observational data in nutrition
(51:30) How magnesium intake affects mortality risk and cancer
(54:27) Magnesium in osteoporosis prevention
(55:59) Why magnesium intake in early life affects bone accretion
(57:44) The effect of magnesium on vitamin D metabolism
(01:03:14) Does magnesium treat high blood pressure?
(01:06:50) Does magnesium help manage muscle cramps?
(01:09:19) Is transdermal absorption of magnesium effective?
Show notes and transcript: https://www.foundmyfitness.com/episodes/magnesium?utm_source=youtube&utm_medium=youtube&utm_campaign=magnesium_podcast
Email: https://www.foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=magnesium_podcast
Apple Podcasts: https://podcasts.apple.com/us/podcast/087-the-science-of-magnesium-and-its-role-in/id818198322?i=1000649692431
Spotify: https://open.spotify.com/episode/2nIWwc9KudqxxyPLttuvue
RSS: https://podcast.foundmyfitness.com/rss.xml
Just Me playlist: https://www.youtube.com/playlist?list=PLJEEAVzHu9KxkI_18CkFwKWVHoufoRiFa
Clips playlist: https://www.youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at https://www.foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=magnesium_podcast
Thank you for watching!
https://twitter.com/foundmyfitness
https://facebook.com/foundmyfitness
https://instagram.com/foundmyfitness
This routine will help you assess if magnesium supplementation could be beneficial for you and determine optimal supplement types and dosages. ⚖️
In this solo episode, I'm taking an in-depth look at magnesium – a critical yet frequently underestimated mineral in our health. Magnesium stands tall among vital nutrients for its significant role in multiple aspects of human physiology. During this podcast, we'll delve into the widespread negative health effects caused by a lack of magnesium and discuss why increasing your magnesium intake might be key to achieving optimal health.
Get the 9-page Cognitive Enhancement Blueprint: https://bdnfprotocols.com/
(01:05) Why the effects of magnesium are far-reaching
(03:25) Why athletes need at least 10-20% more magnesium than the RDA
(07:30) Why magnesium deficiency & insufficiency are common
(08:56) How to determine if you're getting enough magnesium
(09:02) The problem with magnesium blood tests
(11:52) Magnesium supplements
(14:28) The effectiveness of epsom salt baths (see also 01:09:19)
(14:55) Is magnesium threonate better at crossing the blood-brain barrier?
(21:46) Why magnesium threonate shouldn't count toward your RDA goal
(22:42) What magnesium supplement do I take?
(23:09) The effect of stress on magnesium balance
(26:53) Why the energy demands of workouts affect magnesium balance
(29:34) Does magnesium supplementation improve sleep?
(30:42) Why trials in the field of nutrition are often misleading
(34:04) Does higher magnesium intake improve cognition?
(35:45) Does magnesium have a role in preventing Alzheimer's disease?
(38:47) The effect of creatine on the brain (and its relationship to magnesium)
(39:20) Why magnesium may prevent excitotoxicity in the brain
(40:10) Magnesium's potential for managing migraines
(43:19) The role of magnesium in aging
(44:17) Why magnesium deficiency impairs DNA repair
(45:51) Magnesium's role in cancer prevention
(47:52) Why magnesium is intertwined in genomic stability
(50:42) Why we shouldn't disregard observational data in nutrition
(51:30) How magnesium intake affects mortality risk and cancer
(54:27) Magnesium in osteoporosis prevention
(55:59) Why magnesium intake in early life affects bone accretion
(57:44) The effect of magnesium on vitamin D metabolism
(01:03:14) Does magnesium treat high blood pressure?
(01:06:50) Does magnesium help manage muscle cramps?
(01:09:19) Is transdermal absorption of magnesium effective?
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at https://www.foundmyfitness.com/crowdsponsor
Thank you for watching!
#magnesium
In this solo episode, I'm taking an in-depth look at magnesium – a critical yet frequently underestimated mineral in our health. Magnesium stands tall among vital nutrients for its significant role in multiple aspects of human physiology. During this podcast, we'll delve into the widespread negative health effects caused by a lack of magnesium and discuss why increasing your magnesium intake might be key to achieving optimal health.
Get the 9-page Cognitive Enhancement Blueprint: https://bdnfprotocols.com/
(01:05) Why the effects of magnesium are far-reaching
(03:25) Why athletes need at least 10-20% more magnesium than the RDA
(07:30) Why magnesium deficiency & insufficiency are common
(08:56) How to determine if you're getting enough magnesium
(09:02) The problem with magnesium blood tests
(11:52) Magnesium supplements
(14:28) The effectiveness of epsom salt baths (see also 01:09:19)
(14:55) Is magnesium threonate better at crossing the blood-brain barrier?
(21:46) Why magnesium threonate shouldn't count toward your RDA goal
(22:42) What magnesium supplement do I take?
(23:09) The effect of stress on magnesium balance
(26:53) Why the energy demands of workouts affect magnesium balance
(29:34) Does magnesium supplementation improve sleep?
(30:42) Why trials in the field of nutrition are often misleading
(34:04) Does higher magnesium intake improve cognition?
(35:45) Does magnesium have a role in preventing Alzheimer's disease?
(38:47) The effect of creatine on the brain (and its relationship to magnesium)
(39:20) Why magnesium may prevent excitotoxicity in the brain
(40:10) Magnesium's potential for managing migraines
(43:19) The role of magnesium in aging
(44:17) Why magnesium deficiency impairs DNA repair
(45:51) Magnesium's role in cancer prevention
(47:52) Why magnesium is intertwined in genomic stability
(50:42) Why we shouldn't disregard observational data in nutrition
(51:30) How magnesium intake affects mortality risk and cancer
(54:27) Magnesium in osteoporosis prevention
(55:59) Why magnesium intake in early life affects bone accretion
(57:44) The effect of magnesium on vitamin D metabolism
(01:03:14) Does magnesium treat high blood pressure?
(01:06:50) Does magnesium help manage muscle cramps?
(01:09:19) Is transdermal absorption of magnesium effective?
Show notes and transcript: https://www.foundmyfitness.com/episodes/magnesium?utm_source=youtube&utm_medium=youtube&utm_campaign=magnesium_podcast
Email: https://www.foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=magnesium_podcast
Apple Podcasts: https://podcasts.apple.com/us/podcast/087-the-science-of-magnesium-and-its-role-in/id818198322?i=1000649692431
Spotify: https://open.spotify.com/episode/2nIWwc9KudqxxyPLttuvue
RSS: https://podcast.foundmyfitness.com/rss.xml
Just Me playlist: https://www.youtube.com/playlist?list=PLJEEAVzHu9KxkI_18CkFwKWVHoufoRiFa
Clips playlist: https://www.youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at https://www.foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=magnesium_podcast
Thank you for watching!
https://twitter.com/foundmyfitness
https://facebook.com/foundmyfitness
https://instagram.com/foundmyfitness
#magnesium
In this solo episode, I'm taking an in-depth look at magnesium – a critical yet frequently underestimated mineral in our health. Magnesium stands tall among vital nutrients for its significant role in multiple aspects of human physiology. During this podcast, we'll delve into the widespread negative health effects caused by a lack of magnesium and discuss why increasing your magnesium intake might be key to achieving optimal health.
Get the 9-page Cognitive Enhancement Blueprint: https://bdnfprotocols.com/
(01:05) Why the effects of magnesium are far-reaching
(03:25) Why athletes need at least 10-20% more magnesium than the RDA
(07:30) Why magnesium deficiency & insufficiency are common
(08:56) How to determine if you're getting enough magnesium
(09:02) The problem with magnesium blood tests
(11:52) Magnesium supplements
(14:28) The effectiveness of epsom salt baths (see also 01:09:19)
(14:55) Is magnesium threonate better at crossing the blood-brain barrier?
(21:46) Why magnesium threonate shouldn't count toward your RDA goal
(22:42) What magnesium supplement do I take?
(23:09) The effect of stress on magnesium balance
(26:53) Why the energy demands of workouts affect magnesium balance
(29:34) Does magnesium supplementation improve sleep?
(30:42) Why trials in the field of nutrition are often misleading
(34:04) Does higher magnesium intake improve cognition?
(35:45) Does magnesium have a role in preventing Alzheimer's disease?
(38:47) The effect of creatine on the brain (and its relationship to magnesium)
(39:20) Why magnesium may prevent excitotoxicity in the brain
(40:10) Magnesium's potential for managing migraines
(43:19) The role of magnesium in aging
(44:17) Why magnesium deficiency impairs DNA repair
(45:51) Magnesium's role in cancer prevention
(47:52) Why magnesium is intertwined in genomic stability
(50:42) Why we shouldn't disregard observational data in nutrition
(51:30) How magnesium intake affects mortality risk and cancer
(54:27) Magnesium in osteoporosis prevention
(55:59) Why magnesium intake in early life affects bone accretion
(57:44) The effect of magnesium on vitamin D metabolism
(01:03:14) Does magnesium treat high blood pressure?
(01:06:50) Does magnesium help manage muscle cramps?
(01:09:19) Is transdermal absorption of magnesium effective?
Show notes and transcript: https://www.foundmyfitness.com/episodes/magnesium?utm_source=youtube&utm_medium=youtube&utm_campaign=magnesium_podcast
Email: https://www.foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=magnesium_podcast
Apple Podcasts: https://podcasts.apple.com/us/podcast/087-the-science-of-magnesium-and-its-role-in/id818198322?i=1000649692431
Spotify: https://open.spotify.com/episode/2nIWwc9KudqxxyPLttuvue
RSS: https://podcast.foundmyfitness.com/rss.xml
Just Me playlist: https://www.youtube.com/playlist?list=PLJEEAVzHu9KxkI_18CkFwKWVHoufoRiFa
Clips playlist: https://www.youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at https://www.foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=magnesium_podcast
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This routine focuses on resistance training protocols to build and maintain muscle mass and strength as you age. It incorporates lifting with lighter weights and higher reps to stimulate muscle growth.
We grow old, get weak, and then we die. That's the common conviction. But while we may not be able to prevent aging or death, we can delay them — and we can do so while preserving functionality and quality of life.
In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Dr. Rhonda Patrick shares key research connecting increased longevity and improved health markers with gains in cardiorespiratory fitness and strength.
Patrick is a renowned biomedical scientist and researcher specializing in aging, cancer, and nutrition. Among the findings she shares are:
CrossFit, LLC is the owner of the world-famous CrossFit® fitness brand. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world's most popular and effective training program for improving health and performance. CrossFit, LLC is the leading provider of accredited, performance-based training courses and certifications and has more than 125,000 credentialed coaches worldwide.
The CrossFit program can be scaled to welcome people of all ages and abilities, and millions of people have already experienced CrossFit's transformational benefits in more than 13,000 affiliated gyms across 155 countries. CrossFit, LLC also directs the CrossFit Games season, the world's largest participatory sporting event, which, in 2023, had over 320,000 participants from over 180 countries who all competed for the title of Fittest on Earth®.
Learn More:
Benefits:
We grow old, get weak, and then we die. That's the common conviction. But while we may not be able to prevent aging or death, we can delay them — and we can do so while preserving functionality and quality of life.
In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Dr. Rhonda Patrick shares key research connecting increased longevity and improved health markers with gains in cardiorespiratory fitness and strength.
Patrick is a renowned biomedical scientist and researcher specializing in aging, cancer, and nutrition. Among the findings she shares are the connection between low VO2 max and increased risk of death and all-cause mortality, the anti-metastatic effects and brain benefits of high-intensity exercise, and how to prevent age-related loss of muscle and strength.
CrossFit, LLC is the owner of the world-famous CrossFit® fitness brand. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world's most popular and effective training program for improving health and performance. CrossFit, LLC is the leading provider of accredited, performance-based training courses and certifications and has more than 125,000 credentialed coaches worldwide. The CrossFit program can be scaled to welcome people of all ages and abilities, and millions of people have already experienced CrossFit's transformational benefits in more than 13,000 affiliated gyms across 155 countries. CrossFit, LLC also directs the CrossFit Games season, the world's largest participatory sporting event, which, in 2023, had over 320,000 participants from over 180 countries who all competed for the title of Fittest on Earth®.
Learn more about CrossFit → https://www.crossfit.com/what-is-crossfit/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Find a CrossFit gym near you → https://www.crossfit.com/map?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Find CrossFit Courses near you → https://www.crossfit.com/courses-near-you?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
View CrossFit workouts → https://www.crossfit.com/workout?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Subscribe to CrossFit email newsletters → https://www.crossfit.com/newsletters/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Learn more about the CrossFit Games → https://cf.games/learn-more
We grow old, get weak, and then we die. That's the common conviction. But while we may not be able to prevent aging or death, we can delay them — and we can do so while preserving functionality and quality of life.
In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Dr. Rhonda Patrick shares key research connecting increased longevity and improved health markers with gains in cardiorespiratory fitness and strength.
Patrick is a renowned biomedical scientist and researcher specializing in aging, cancer, and nutrition. Among the findings she shares are the connection between low VO2 max and increased risk of death and all-cause mortality, the anti-metastatic effects and brain benefits of high-intensity exercise, and how to prevent age-related loss of muscle and strength.
CrossFit, LLC is the owner of the world-famous CrossFit® fitness brand. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world's most popular and effective training program for improving health and performance. CrossFit, LLC is the leading provider of accredited, performance-based training courses and certifications and has more than 125,000 credentialed coaches worldwide. The CrossFit program can be scaled to welcome people of all ages and abilities, and millions of people have already experienced CrossFit's transformational benefits in more than 13,000 affiliated gyms across 155 countries. CrossFit, LLC also directs the CrossFit Games season, the world's largest participatory sporting event, which, in 2023, had over 320,000 participants from over 180 countries who all competed for the title of Fittest on Earth®.
Learn more about CrossFit → https://www.crossfit.com/what-is-crossfit/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Find a CrossFit gym near you → https://www.crossfit.com/map?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Find CrossFit Courses near you → https://www.crossfit.com/courses-near-you?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
View CrossFit workouts → https://www.crossfit.com/workout?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Subscribe to CrossFit email newsletters → https://www.crossfit.com/newsletters/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Learn more about the CrossFit Games → https://cf.games/learn-more
There is now converging evidence in animals and humans that omega-3 fatty acids are at the least anti-catabolic and, likely, anabolic. They seem to do this by shifting the balance away from breakdown and more towards muscle building, particularly in the context of anabolic resistance.
Animal studies show omega-3 fatty acids augment muscle development:
Human evidence:
There are still open questions:
Listen to the recent podcast guest Dr. Chris McGlory for more discussion of this fascinating new emerging field.
Show notes and transcript for this episode here: https://www.foundmyfitness.com/episodes/chris-mcglory
This episode challenges common perceptions about exercise, delving deep into the benefits of vigorous exercise for not just physical health but also brain function, aging, and even cancer prevention. It tackles fundamental questions, like what genetic and metabolic adaptations occur with vigorous exercise and how it can contribute to combating heart's age-related changes. We also unpack how these rigorous exercises affect glucose transport, mitochondrial health, and brain health at an intricate level. Lastly, it introduces practical applications like the Norwegian 4x4 interval training protocol, the benefits of "exercise snacks," and how to incorporate vigorous-intensity exercise into everyday life.
Incorporate short bursts of vigorous exercise throughout your day with this exercise snack routine. These quick, high-intensity bouts can help combat sedentary behavior, improve metabolic health, and boost cognitive function. 💥🧠
This episode challenges common perceptions about exercise, delving deep into the benefits of vigorous exercise for not just physical health but also brain function, aging, and even cancer prevention. It tackles fundamental questions, like what genetic and metabolic adaptations occur with vigorous exercise and how it can contribute to combating heart's age-related changes. We also unpack how these rigorous exercises affect glucose transport, mitochondrial health, and brain health at an intricate level. Lastly, it introduces practical applications like the Norwegian 4x4 interval training protocol, the benefits of "exercise snacks," and how to incorporate vigorous-intensity exercise into everyday life.
Incorporate vigorous physical activity into your daily routine with this VILPA routine. Take advantage of everyday situations to get your heart rate up and improve your overall health and longevity. 🏃♀️💥
This episode challenges common perceptions about exercise, delving deep into the benefits of vigorous exercise for not just physical health but also brain function, aging, and even cancer prevention. It tackles fundamental questions, like what genetic and metabolic adaptations occur with vigorous exercise and how it can contribute to combating heart's age-related changes. We also unpack how these rigorous exercises affect glucose transport, mitochondrial health, and brain health at an intricate level. Lastly, it introduces practical applications like the Norwegian 4x4 interval training protocol, the benefits of "exercise snacks," and how to incorporate vigorous-intensity exercise into everyday life.
Get the 9-page Cognitive Enhancement Blueprint:
https://bdnfprotocols.com/
Inside The Cognitive Enhancement Blueprint, you'll unearth:
CHAPTERS:
EPISODE LINKS:
PODCAST INFO:
SUPPORT THE CHANNEL: Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at https://www.foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=vig_ex_podcast
Thank you for watching!
SOCIALS:
#Exercise #Brain #BDNF
In this special two-hour Q&A episode with Dr. Jed Fahey, a world-leading expert on the science of chemoprotection and, in particular, sulforaphane, we discuss many of the listener-submitted questions from the hundreds of live event participants.
If you're particularly fond of this format, be sure to check out our members Q&A, which happens every month. Learn more at foundmyfitness.com/premium
Find Dr. Fahey at:
Brands or products mentioned:
[Disclosure: FoundMyFitness does not have financial interest in any of the aforementioned products or companies. Dr. Fahey plays a minor consulting role for Brassica Protection Products articulated at 00:03:20 and 01:22:58. Additionally, Dr. Fahey is an advisor for Kuli Kuli.]
Benefits:
:heart: Enhances cardiovascular health and reduces heart disease risk
:muscle: Promotes mitochondrial biogenesis and muscle recovery
:brain: Increases brain-derived neurotrophic factor for neuroplasticity
:dna: May help kill circulating tumor cells and reduce cancer risk
This episode comes from a keynote lecture at the American Academy of Anti-Aging Medicine LongevityFest 2023, describing several powerful health habits that delay biological aging and improve healthspan. The core idea: You don't have to move mountains to make a big impact on aging. Starting with a few key areas of focus (vitamin D, magnesium, omega-3s, and vigorous exercise) can make a big difference.
CHAPTERS:
(01:38) Vitamin D
(05:58) How vitamin D deficiency affects mortality risk
(09:24) Optimal vitamin D levels & supplementation
(11:10) Why magnesium deficiency impairs DNA damage repair
(14:50) Dangers of inadequate omega-3 intake
(17:07) The correct omega-3 index level
(21:32) How to correct vitamin D, omega-3, & magnesium inadequacies
(23:17) Vigorous exercise is the best longevity drug
(24:50) How increasing VO2 max affects life expectancy
(29:36) Protocols for increasing VO2 max
(32:27) How to measure VO2 max
(33:34) What it takes to reverse 20 years of heart aging
(36:31) Blood pressure benefits of vigorous exercise
(37:48) The BDNF brain benefits of vigorous exercise
(40:58) How vigorous exercise improves focus & attention
(42:11) Exercise protocols for maximizing BDNF
(43:13) Anti-cancer effects of vigorous exercise
(45:30) Exercise snacks
EPISODE LINKS:
Show notes and transcript: https://www.foundmyfitness.com/episodes/micronutrients-exercise-ameliorate-aging?utm_source=youtube&utm_medium=youtube&utm_campaign=longevity_fest_podcast
PODCAST INFO:
Email: https://www.foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=longevity_fest_podcast
Apple Podcasts: https://podcasts.apple.com/us/podcast/086-how-micronutrients-exercise-ameliorate-aging-dr/id818198322?i=1000648204449
Spotify: https://open.spotify.com/episode/10VXKSmTQj2ZbAQrPylM24?si=1380eccf28d24dcc
RSS: https://podcast.foundmyfitness.com/rss.xml
Just Me playlist: https://www.youtube.com/playlist?list=PLJEEAVzHu9KxkI_18CkFwKWVHoufoRiFa
Clips playlist: https://www.youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
SUPPORT THE CHANNEL:
Many resources associated with FoundMyFitness exist due to premium membership. As a premium member, you get access to the exclusive podcast The Aliquot, monthly Q&As, a biweekly Science Digest summary, and more. Sign up to nurture free FoundMyFitness resources:
https://www.foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=longevity_fest_podcast
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This routine helps ensure you're getting adequate levels of key micronutrients like vitamin D, omega-3s, and magnesium, which play crucial roles in healthy aging and longevity.
Benefits:
:heart: Supports cardiovascular health
:brain: Promotes brain function and neuroplasticity
:muscle: Enhances muscle recovery and mitochondrial health
:dna: Aids in DNA repair and cellular regeneration
This episode comes from my keynote lecture at the American Academy of Anti-Aging Medicine LongevityFest 2023, in which I describe several powerful health habits that delay biological aging and improve healthspan. The core idea: You don't have to move mountains to make a big impact on aging. Starting with a few key areas of focus (vitamin D, magnesium, omega-3s, and vigorous exercise) can make a big difference.
This routine focuses on protocols that may help support physical health and overall well-being through adequate magnesium intake. Magnesium plays crucial roles in various bodily functions, including muscle function, cardiovascular health, and bone health. Following these protocols can potentially improve physical performance, reduce the risk of chronic diseases, and support overall physical well-being.
In this solo episode, we'll delve into the widespread negative health effects caused by a lack of magnesium and discuss why increasing your magnesium intake might be key to achieving optimal health.
Get the 9-page Cognitive Enhancement Blueprint: https://bdnfprotocols.com/
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at https://www.foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=magnesium_podcast
Thank you for watching!
This routine focuses on protocols that may help support brain health and cognitive function through adequate magnesium intake. Magnesium plays a crucial role in various brain processes, and following these protocols can potentially improve brain function, reduce the risk of age-related cognitive decline, and support overall neurological well-being.
In this solo episode, we'll delve into the widespread negative health effects caused by a lack of magnesium and discuss why increasing your magnesium intake might be key to achieving optimal health.
Get the 9-page Cognitive Enhancement Blueprint: https://bdnfprotocols.com/
(01:05) Why the effects of magnesium are far-reaching
(03:25) Why athletes need at least 10-20% more magnesium than the RDA
(07:30) Why magnesium deficiency & insufficiency are common
(08:56) How to determine if you're getting enough magnesium
(09:02) The problem with magnesium blood tests
(11:52) Magnesium supplements
(14:28) The effectiveness of epsom salt baths (see also 01:09:19)
(14:55) Is magnesium threonate better at crossing the blood-brain barrier?
(21:46) Why magnesium threonate shouldn't count toward your RDA goal
(22:42) What magnesium supplement do I take?
(23:09) The effect of stress on magnesium balance
(26:53) Why the energy demands of workouts affect magnesium balance
(29:34) Does magnesium supplementation improve sleep?
(30:42) Why trials in the field of nutrition are often misleading
(34:04) Does higher magnesium intake improve cognition?
(35:45) Does magnesium have a role in preventing Alzheimer's disease?
(38:47) The effect of creatine on the brain (and its relationship to magnesium)
(39:20) Why magnesium may prevent excitotoxicity in the brain
(40:10) Magnesium's potential for managing migraines
(43:19) The role of magnesium in aging
(44:17) Why magnesium deficiency impairs DNA repair
(45:51) Magnesium's role in cancer prevention
(47:52) Why magnesium is intertwined in genomic stability
(50:42) Why we shouldn't disregard observational data in nutrition
(51:30) How magnesium intake affects mortality risk and cancer
(54:27) Magnesium in osteoporosis prevention
(55:59) Why magnesium intake in early life affects bone accretion
(57:44) The effect of magnesium on vitamin D metabolism
(01:03:14) Does magnesium treat high blood pressure?
(01:06:50) Does magnesium help manage muscle cramps?
(01:09:19) Is transdermal absorption of magnesium effective?
Show notes and transcript: https://www.foundmyfitness.com/episodes/magnesium
Email: https://www.foundmyfitness.com/newsletter
Apple Podcasts: https://podcasts.apple.com/us/podcast/087-the-science-of-magnesium-and-its-role-in/id818198322?i=1000649692431
Spotify: https://open.spotify.com/episode/2nIWwc9KudqxxyPLttuvue
RSS: https://podcast.foundmyfitness.com/rss.xml
Just Me playlist: https://www.youtube.com/playlist?list=PLJEEAVzHu9KxkI_18CkFwKWVHoufoRiFa
Clips playlist: https://www.youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at https://www.foundmyfitness.com/crowdsponsor
https://twitter.com/foundmyfitness
https://facebook.com/foundmyfitness
https://instagram.com/foundmyfitness
This routine consists of protocols to help ensure adequate magnesium intake and optimize its utilization in the body. By following these protocols, users can potentially improve their magnesium levels, support DNA repair, enhance brain function, reduce muscle cramps, and promote overall health.
In this solo episode, we'll take an in-depth look at magnesium – a critical yet frequently underestimated mineral in our health. Magnesium stands tall among vital nutrients for its significant role in multiple aspects of human physiology. During this podcast, we'll delve into the widespread negative health effects caused by a lack of magnesium and discuss why increasing your magnesium intake might be key to achieving optimal health.
Use Rhonda Patrick's stack of Training, Sauna, Hydration, and Cold to improve your bio-markers for aging and health. Sauna lowers the risk of dementia, heart disease, stroke, depression, and all-cause mortality.
