#108 The Best Type of Exercise for Longevity
FoundMyFitness
One minute of vigorous exercise may be worth up to ten minutes of “moderate” cardio for extending lifespan and preventing chronic disease. In this Journal Club episode, Rhonda Patrick, PhD and endurance athlete Brady Holmer dissect a new Nature Communications study of more than 70,000 adults showing that vigorous intensity is roughly 4–10x more potent than moderate activity for reducing all-cause mortality, cardiovascular events, type 2 diabetes, and cancer outcomes—far beyond the long-standing 1:2 rule embedded in global exercise guidelines. Timestamps: (00:00) Introduction (07:01)...
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#107 Why You Can’t Sleep (and How to Fix It) | Dr. Michael Grandner
FoundMyFitness
Chronic insomnia and untreated sleep apnea profoundly accelerate cognitive decline, impair performance, and diminish resilience. In this episode, Dr. Michael Grandner outlines practical, scientifically validated interventions, including CBT-I and stimulus control strategies, to retrain your body for consistently restorative sleep. He provides critical insights into detecting hidden sleep apnea and explains how precise timing of morning light, caffeine, and supplements like melatonin can dramatically enhance sleep quality and daytime performance. Dr. Grandner also shares actionable tips for...
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#106 How To Increase Your Testosterone Levels Naturally | Derek from MPMD
FoundMyFitness
When testosterone runs low, libido isn’t the only casualty—muscle mass drops, fat accumulates, insulin resistance rises, and motivation declines. In this episode, Derek from More Plates More Dates highlights common pitfalls that suppress testosterone and evaluates popular testosterone-boosting supplements like Tongkat Ali, boron, and ashwagandha, clarifying what's evidence-based versus overhyped. He also details practical strategies for testosterone replacement therapy (TRT), covering optimal delivery methods, benefits, risks, fertility implications, and key biomarkers to monitor....
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#105 Exogenous ketones, my coffee protocol, and supplements for blood sugar regulation (Premium Member Q&A July 2025)
FoundMyFitness
In this special episode, you'll get an exclusive 30-minute preview of my latest Ask Me Anything (AMA) session, normally reserved for FoundMyFitness Premium Members. Each month, Premium Members join me live to receive direct answers to their most pressing questions on nutrition, supplements, longevity, sleep, fitness—no topic is off-limits. In today's sneak peek, you'll hear why I've started taking exogenous ketones, details about my personal coffee routine (from bean choices to brewing methods), optimal supplement dosages (including ubiquinol, berberine, and vitamin K2), and whether some...
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#104 Dr. Ben Bikman: How To Reverse Insulin Resistance Through Diet, Exercise, & Sleep
FoundMyFitness
Insulin resistance silently shapes the trajectory of nearly every major chronic disease, yet it's often overlooked until blood sugar abnormalities become obvious. In this episode, Dr. Ben Bikman exposes the dietary culprits that drive metabolic dysfunction and highlights actionable, evidence-based tactics for improving metabolic health. Ben also addresses pressing questions about popular weight loss medications like Ozempic and other GLP-1 agonists: Are they groundbreaking solutions, or shortcuts with hidden metabolic consequences? Timestamps: (0:00) Introduction (4:51) Can you be insulin...
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#103 A Deep Dive on Using Coffee For Health & Longevity (Full Guide & Research)
FoundMyFitness
Coffee is one of the most powerful longevity tools we have, potentially reducing epigenetic age by up to one year in regular coffee drinkers, but its effectiveness hinges entirely on how you brew it. In this episode, I outline precisely how coffee reduces DNA damage, a key driver of cancer and cellular aging, and why choosing filtered coffee over methods like French press significantly lowers cholesterol risk. I’ll discuss exactly which beans and roasts pack the highest antioxidant punch, plus a practical tip on a specific supplement that amplifies coffee’s cognitive benefits. You’ll...
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#102 Why Vitamin D Deficiency Accelerates Brain Aging
FoundMyFitness
Vitamin D is far more than just a vitamin—it's a potent steroid hormone regulating nearly 5% of our genome. Yet, remarkably, up to 70% of Americans aren't getting enough, placing them at increased risk for dementia and Alzheimer's disease. In this episode, I explore compelling new evidence from a study involving over 12,000 participants, demonstrating that vitamin D supplementation can reduce dementia risk by an impressive 40%, protecting even adults with genetic Alzheimer's risk (ApoE4 carriers). Timestamps: (00:00) Can vitamin D supplements reduce dementia risk? (00:46) How common is...
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#101 Dr. Andy Galpin: The Optimal Diet, Supplement, & Recovery Protocol for Peak Performance
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Nutrition, supplementation, and recovery are foundational for enhancing exercise performance, but their full potential often remains untapped. In this episode, Dr. Andy Galpin, a renowned expert who has coached Olympians, world champions, and professional athletes across major sports, breaks down exactly how to leverage these critical elements to meaningfully enhance your results. Timestamps: (00:00) Introduction (05:01) Eating to perform vs. eating to live longer—do you have to choose? (08:20) Training fasted—are the mitochondrial benefits worth it? (14:53) What should you eat...
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#100 The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD
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Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, Dr. Darren Candow, a leading researcher with over 140 peer-reviewed publications, explores creatine’s diverse physiological impacts, from bolstering cognitive resilience under stress to mitigating symptoms of depression and protecting against cognitive decline caused by sleep deprivation. He explains why the conventional dosage of 5 grams per day might be insufficient, and how higher doses (10–25 grams) could unlock additional therapeutic effects. Timestamps: (00:00)...
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#099 The Science of Exercise for Cancer | Kerry Courneya, PhD
FoundMyFitness
For decades, exercise was considered an optional part of cancer care—something beneficial for general health but not essential. The evidence is now overwhelming: exercise is not just supportive—it’s a therapeutic intervention that recalibrates tumor biology, enhances treatment tolerance, and improves survival outcomes. With over 600 peer-reviewed studies, Dr. Kerry Courneya's work has fundamentally reshaped our understanding of how structured exercise—whether aerobic, resistance training, or high-intensity intervals—can mitigate treatment side effects, enhance immune function, and...
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One minute of vigorous exercise may be worth up to ten minutes of “moderate” cardio for extending lifespan and preventing chronic disease. In this Journal Club episode, Rhonda Patrick, PhD and endurance athlete Brady Holmer dissect a new Nature Communications study of more than 70,000 adults showing that vigorous intensity is roughly 4–10x more potent than moderate activity for reducing all-cause mortality, cardiovascular events, type 2 diabetes, and cancer outcomes—far beyond the long-standing 1:2 rule embedded in global exercise guidelines.
Timestamps:
- (00:00) Introduction
- (07:01) What exactly is the 1:2 rule for exercise intensity?
- (08:18) Calorie burn vs. longevity—origins of the 1:2 rule
- (11:15) What counts as 'vigorous' exercise, really?
- (13:35) Where the exercise guidelines fall short
- (14:19) Can your wearable predict disease risk years in advance?
- (20:11) Is vigorous activity easier to achieve than people think?
- (22:47) How researchers avoided the 'healthy user bias'
- (23:59) Health equivalence ratio—a better way to measure exercise benefits?
- (25:45) Is vigorous exercise truly 4–10x more effective?
- (29:55) Can one vigorous minute match an hour of gentle walking?
- (32:02) Why vigorous activity—not gentle—offers dose-dependent benefits
- (33:50) Is vigorous exercise 5x better at preventing heart attacks & strokes?
- (34:24) Why vigorous activity stands out for cancer prevention
- (34:59) Does zone 2 qualify as vigorous exercise?
- (36:11) Dose-response comparison—vigorous vs. moderate vs. light activity
- (37:22) Is vigorous exercise the secret to younger arteries?
- (43:15) Why aging hearts need intensity
- (46:09) Can vigorous exercise halt your VO₂ max decline?
- (47:26) Why moderate exercise alone might not improve VO₂ max
- (49:21) Is vigorous exercise 10x more powerful at preventing diabetes?
- (55:48) Mitochondrial biogenesis—why intensity is essential
- (58:40) Can you directly measure mitochondrial health?
- (1:00:57) Does vigorous exercise kill circulating tumor cells?
- (1:07:15) Why vigorous intensity triggers beneficial hormone changes
- (1:08:05) Can vigorous activity protect older adults from falls?
- (1:12:36) Does vigorous exercise combat inflammation?
- (1:14:29) Is high-intensity training the key to a younger brain?
- (1:16:01) Is vigorous exercise more powerful than we realized?
- (1:17:50) Can the benefits of vigorous exercise fit into a pill?
- (1:19:08) How small doses of intensity might extend your lifespan
- (1:23:15) Do short bursts of vigorous movement match full workouts?
- (1:27:26) Why your wearable might undervalue short vigorous bouts
- (1:30:06) Can planned micro-workouts replace traditional gym sessions?
- (1:35:10) Why exercise guidelines urgently need updating
- (1:46:35) Does light activity still offer real benefits?
- (1:49:04) Is vigorous exercise safe for older adults?
- (1:53:28) Are high-intensity workouts detrimental to female hormones?
- (1:58:02) Safe vigorous exercise options—even with chronic illness
- (1:59:05) The 80/20 rule for balancing intensity and recovery
- (2:01:30) Inside Brady's routine—how much vigorous exercise is optimal?
- (2:05:17) Can vigorous activity boost kids' brainpower (and grades)?
- (2:08:14) Are we significantly underestimating vigorous exercise benefits?
- (2:10:03) Why chasing steps isn't the answer