PREVIEW Aliquot #106: The Science of Longevity Vitamins: Taurine, Ergothioneine, and PQQ
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Get more Aliquots! 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 about The Aliquot podcast 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...
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PREVIEW Aliquot #92: The Underestimated Role of Resistance in Body Recomposition
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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...
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PREVIEW Aliquot #85: The Science of Wrinkle Prevention ⎯ Building Resilient Skin
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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...
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PREVIEW Aliquot #78: The minimum effective dose for hypertrophy
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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...
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PREVIEW Aliquot #70: Preventing age-related muscle loss
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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...
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PREVIEW Aliquot #65: Concerns with chronic NSAID use
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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. In this Aliquot, I describe current recommendations and...
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PREVIEW Aliquot #61: How dietary fiber influences metabolic health
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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...
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PREVIEW Aliquot #59: How alcohol affects sleep, behavior, and cancer risk
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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...
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PREVIEW Aliquot #54: Dietary and environmental factors that may impact autoimmune diseases
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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...
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PREVIEW Aliquot #51: What's the best omega-3 dosage for maximum benefit?
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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...
info_outlineis a collection of clips that covers a range of topics related to fasting, including associated mechanisms of healthspan and longevity, health benefits, and when and how to break the fast.
In this episode, you'll discover:
- (00:00) Intermittent fasting caused an increase in bacterial richness in the gut microbiome that correlated with increased T-regulatory immune cells.
- (01:36) Fasting mimicking diet, the ketogenic diet and autoimmune diseases
- (02:58) Autophagy during fasting
- (04:47) It takes 5 days of water fasting in humans in order to reduce IGF-1 levels 50%.
- (07:00) When is autophagy occuring during a fast?
- (09:55) Sensitivity of biomarkers of inflammation and autophagy
- (12:37) Resveratrol is a caloric restriction or fasting mimetic compound that decreases protein acetylation via enzymes called sirtuins.
- (13:42) Spermidine is a fasting mimetic compound found in foods like natto that directly inhibit protein acetylation.
- (14:25) Spermidine has been shown to prolong lifespan in animal studies via increasing autophagy.
- (15:05) Spermidine has been shown to improve memory capacity and heart function in animal studies.
- (16:51) Aerobic exercises in a fasting state induces autophagy quicker than in a fed state.
- (21:00) Mild caloric restriction for over 6 years induces autophagy.
- (23:35) Rhonda discusses proxies that can be used for detecting autophagy.
- (25:15) Intermittent fasting, prolonged fasting and healthspan.
- (28:02) What we know about the minimal fasting time it takes to induce autophagy and apoptosis.
- (30:25) After a fast, refeeding causes stem cells to replenish the lost cells and rejuvenate tissues.
- (33:35) Comparing and contrasting a ketogenic diet with prolonged fasting.
- (34:02) The most effective way to induce autophagy is exercise and prolonged water fasts.
- (37:33) Rhonda compares the rejuvenation effect of time-restricted eating vs prolonged fasting vs fasting mimicking diet.
- (41:16) Rhonda's thoughts on coffee breaking a fast.
- (48:44) Calorie-free substances during a time-restricted eating window vs. a prolonged fast.
- (52:29) Supplements and other medications outside of a time-restricted eating window.
- (54:20) Your body metabolizes xenobiotics differently depending on the time of the day.
- (59:56) Sauna and exercise improves cardiovascular fitness in a synergistic way.
- (01:01:28) Differences between a fasting-mimicking diet vs a water-only fast.
- (01:03:52) Balancing protein intake with IGF-1 and mTOR. (01:05:57)
- (01:11:07) Prolonged fasting and gallstone risk. (01:13:12)
- (01:14:40) Fasting and cardiovascular disease. (01:16:45)
- (01:15:55) Comparing two 48-hour fasts vs one 72-hour fast for inducing autophagy and apoptosis.
- (01:18:40) Rhonda talks about the benefits of fasting that are independent from ketosis.
- (01:23:21) Fasting and cancer
- (01:25:28) Time-restricted eating and DNA damage.
- (01:26:10) Tips for time-restricted eating for people who work long hours.
- (01:27:25) 12-hour vs 10-hour restricted eating windows.
- (01:27:57) Time-restricted eating and breastfeeding.
- (01:28:50) Diet, lifestyle, and cancer
- (01:32:32) Ketosis and Parkinson’s disease.
- (01:33:29) Statins, low cholesterol, and Parkinson’s disease.
- (01:34:01) Ketogenic diet and blood glucose levels
- (01:36:50) Fasting, sauna and muscle mass.
- (01:42:29) Eating a carbohydrate rich meal before a workout
- (01:44:05) Prolonged fasts and the gut microbiome.
- (01:51:37) Contraindications for fasting in women.
- (01:52:37) Rhonda’s tips for preventing jet lag in new time zones.
- (01:54:29) Rhonda’s tips for managing circadian rhythm in shift-workers.
- (01:58:04) The effects of fasting on muscle mass.
- (02:03:31) Organs shrink during a fast then regrow during the refeeding phase.
- (02:08:03) Supplementing with branch chain amino acids during a fast.
- (02:09:34) Tips for refeeding after a prolonged fast.