<a href= "https://www.foundmyfitness.com/aliquot?utm_campaign=metabolic_health_podcast&utm_medium=podcast&utm_source=podcast_description"> Discover my premium podcast, The Aliquot</a> <a href="https://fmfomega3guide.com/">Learn how to choose the right omega-3 supplement in my free 13-page guide</a> Exercise, meal timing, and sleep are three powerful tools for optimizing metabolic health, a key factor in healthy aging. Even slightly elevated blood glucose levels, but within the "normal" range, can contribute to brain atrophy in areas linked to aging and neurodegeneration. Long-term glucose elevations (high HbA1c) also promote harmful compounds that stiffen blood vessels, reduce heart flexibility, and raise cardiovascular risk. In this episode, recorded at the American Academy of Anti-Aging Medicine conference in Palm Beach, Florida, I provide practical, science-backed protocols on how to implement HIIT, circadian-timed eating, and optimized sleep strategies to dramatically improve metabolic health and protect against these harmful effects.  Timestamps: <ul> <li>(00:00) Introduction</li> <li>(04:25) Why HIIT outshines zone 2 for improving metabolic health</li> <li>(06:46) The signaling role of lactate production by muscle</li> <li>(09:33) Optimal HIIT conditions for improving body composition</li> <li>(10:36) How vigorous exercise repairs dysfunctional mitochondria</li> <li>(14:27) HIIT vs. zone 2 for mitochondrial biogenesis</li> <li>(16:09) Evidence-based HIIT protocols</li> <li>(17:46) Why "exercise snacks" are a crucial pre- and post-mealtime activity</li> <li>(19:50) The mortality benefits of short exercise bursts</li> <li>(23:08) Why late-night eating is detrimental</li> <li>(27:37) Can high glucose levels accelerate brain atrophy?</li> <li>(28:30) How circadian misalignment affects postprandial glucose</li> <li>(29:46) Metabolic health benefits of time-restricted eating</li> <li>(32:24) Why early eating is better for metabolic health</li> <li>(34:48) Why losing sleep for 3 nights mimics type 2 diabetes</li> <li>(36:58) Why less than 7 hours of sleep increases type 2 diabetes risk</li> <li>(37:44) Why chronically high blood glucose damages cardiovascular health</li> <li>(39:39) What 4 hours of sleep for 4 nights does to insulin signaling</li> <li>(40:44) Why short sleep facilitates obesity</li> <li>(42:03) The checklist for good sleep hygiene</li> <li>(45:37) Can 1 hour of extra sleep help you lose weight?</li> <li>(46:47) Cognitive behavioral therapy for insomnia (CBT-I)</li> <li>(48:22) How HIIT improves metabolic health when sleep-restricted</li> <li>(50:55) Can HIIT ameliorate the mortality risk from poor sleep?</li> </ul> <a href= "https://www.foundmyfitness.com/episodes/metabolic-health?utm_campaign=metabolic_health_podcast&utm_medium=podcast&utm_source=podcast_description"> Show notes are available by clicking here</a> <a href="https://www.youtube.com/watch?v=O5eyylFGoaU">Watch this episode on YouTube</a>

<description>&lt;p&gt;&lt;a href= "https://www.foundmyfitness.com/aliquot?utm_campaign=metabolic_health_podcast&amp;utm_medium=podcast&amp;utm_source=podcast_description"&gt; Discover my premium podcast, &lt;strong&gt;The Aliquot&lt;/strong&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://fmfomega3guide.com/"&gt;&lt;strong&gt;Learn how to choose the right omega-3 supplement in my free 13-page guide&lt;/strong&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;Exercise, meal timing, and sleep are three powerful tools for optimizing metabolic health, a key factor in healthy aging. Even slightly elevated blood glucose levels, but within the "normal" range, can contribute to brain atrophy in areas linked to aging and neurodegeneration. Long-term glucose elevations (high HbA1c) also promote harmful compounds that stiffen blood vessels, reduce heart flexibility, and raise cardiovascular risk. In this episode, recorded at the American Academy of Anti-Aging Medicine conference in Palm Beach, Florida, I provide practical, science-backed protocols on how to implement HIIT, circadian-timed eating, and optimized sleep strategies to dramatically improve metabolic health and protect against these harmful effects. &lt;/p&gt; &lt;p dir="ltr"&gt;&lt;strong&gt;Timestamps:&lt;/strong&gt;&lt;/p&gt; &lt;ul&gt; &lt;li&gt;&lt;strong&gt;(00:00)&lt;/strong&gt; Introduction&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(04:25)&lt;/strong&gt; Why HIIT outshines zone 2 for improving metabolic health&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(06:46)&lt;/strong&gt; The signaling role of lactate production by muscle&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(09:33)&lt;/strong&gt; Optimal HIIT conditions for improving body composition&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(10:36)&lt;/strong&gt; How vigorous exercise repairs dysfunctional mitochondria&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(14:27)&lt;/strong&gt; HIIT vs. zone 2 for mitochondrial biogenesis&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(16:09)&lt;/strong&gt; Evidence-based HIIT protocols&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(17:46)&lt;/strong&gt; Why "exercise snacks" are a crucial pre- and post-mealtime activity&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(19:50)&lt;/strong&gt; The mortality benefits of short exercise bursts&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(23:08)&lt;/strong&gt; Why late-night eating is detrimental&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(27:37)&lt;/strong&gt; Can high glucose levels accelerate brain atrophy?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(28:30)&lt;/strong&gt; How circadian misalignment affects postprandial glucose&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(29:46)&lt;/strong&gt; Metabolic health benefits of time-restricted eating&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(32:24)&lt;/strong&gt; Why early eating is better for metabolic health&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(34:48)&lt;/strong&gt; Why losing sleep for 3 nights mimics type 2 diabetes&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(36:58)&lt;/strong&gt; Why less than 7 hours of sleep increases type 2 diabetes risk&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(37:44)&lt;/strong&gt; Why chronically high blood glucose damages cardiovascular health&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(39:39)&lt;/strong&gt; What 4 hours of sleep for 4 nights does to insulin signaling&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(40:44)&lt;/strong&gt; Why short sleep facilitates obesity&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(42:03)&lt;/strong&gt; The checklist for good sleep hygiene&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(45:37)&lt;/strong&gt; Can 1 hour of extra sleep help you lose weight?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(46:47)&lt;/strong&gt; Cognitive behavioral therapy for insomnia (CBT-I)&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(48:22)&lt;/strong&gt; How HIIT improves metabolic health when sleep-restricted&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(50:55)&lt;/strong&gt; Can HIIT ameliorate the mortality risk from poor sleep?&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;a href= "https://www.foundmyfitness.com/episodes/metabolic-health?utm_campaign=metabolic_health_podcast&amp;utm_medium=podcast&amp;utm_source=podcast_description"&gt; Show notes are available by clicking here&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://www.youtube.com/watch?v=O5eyylFGoaU"&gt;Watch this episode on YouTube&lt;/a&gt;&lt;/p&gt;</description>

Exercise, meal timing, and sleep are three powerful tools for optimizing metabolic health, a key factor in healthy aging. Even slightly elevated blood glucose levels, but within the "normal" range, can contribute to brain atrophy in areas linked to...

#096 How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep

<a href= "https://www.foundmyfitness.com/newsletter?utm_campaign=microplastics_podcast&utm_medium=podcast&utm_source=podcast_description"> Sweating helps enhance microplastic-associated chemical excretion. Get my free sauna report when you sign up here for my newsletter.</a> <a href= "https://www.foundmyfitness.com/aliquot?utm_campaign=microplastics_podcast&utm_medium=podcast&utm_source=podcast_description"> Discover my premium podcast, The Aliquot</a> Every week, the average person ingests the equivalent weight of a credit card in plastic.* While certain preventive measures can significantly reduce your intake of these harmful substances, it’s crucial to acknowledge a more daunting concern: the bioaccumulation of microplastics in the brain, potentially at ten times the rate of other organs. Microplastics and their associated chemicals are alarmingly ubiquitous — they permeate breast milk, sperm, the hippocampus, the prefrontal cortex, the air we breathe, medications, the water supply, and our bloodstream, accumulating in most major organ systems. During this episode, we’ll explore the unsettling realities of microplastics and their associated chemicals, diving into how they infiltrate nearly every facet of our environment and body, and discuss actionable strategies to reduce exposure. Timestamps: <ul> <li>(00:00) The extent of the problem</li> <li>(02:12) Top sources of exposure</li> <li>(04:00) Contamination of our water</li> <li>(05:04) BPA, phthalates, & PFAS (forever chemicals)</li> <li>(07:06) How heating plastic affects BPA exposure</li> <li>(09:21) Our unfortunate habit of eating credit cards</li> <li>(11:33) Microplastics in major organs</li> <li>(14:05) Crossing the blood-brain barrier</li> <li>(15:01) How microplastics affect a developing fetus</li> <li>(15:55) The bloodstream is a highway for microplastics</li> <li>(18:12) Endocrine and hormonal effects</li> <li>(23:09) Consequences in pregnant women</li> <li>(25:35) How phthalates affect reproductive health</li> <li>(26:36) BPA's involvement in autism spectrum disorder</li> <li>(29:58) Side effects of prenatal BPA exposure</li> <li>(32:18) The brain may be a super-accumulator of plastic</li> <li>(34:50) Human brain microplastic levels are rising</li> <li>(36:06) Lost fertility in women</li> <li>(38:07) Changes in sperm quality</li> <li>(39:23) Microplastics in sperm</li> <li>(40:59) Why the heart suffers</li> <li>(42:51) Microplastics in arterial plaque</li> <li>(43:56) How BPA affects blood pressure</li> <li>(45:58) Risk of cancer</li> <li>(50:31) Topo Chico sparkling water</li> <li>(53:02) Reverse osmosis filtration</li> <li>(54:56) Food-based strategies for limiting microplastics</li> <li>(56:32) The "myth" of BPA-free plastics</li> <li>(58:14) Is salt a source of microplastics?</li> <li>(59:18) HEPA filters</li> <li>(1:00:52) Choose your clothing wisely</li> <li>(1:01:47) How to prevent release of microplastics (from laundry)</li> <li>(1:02:32) Receipts and thermal paper</li> <li>(1:04:17) Microplastic excretion and breakdown</li> <li>(1:06:28) Sulforaphane for detoxifying</li> <li>(1:08:38) Can dietary fiber increase microplastic excretion?</li> <li>(1:10:15) Are plastic chemicals excreted through sweat?</li> <li>(1:11:21) Do excretion strategies work for "forever chemicals"?</li> </ul> <a href= "https://www.foundmyfitness.com/episodes/microplastics?utm_campaign=microplastics_podcast&utm_medium=podcast&utm_source=podcast_description"> Show notes are available by clicking here</a> <a href= "https://www.youtube.com/watch?v=HTzw_grLzjw">Watch this episode on YouTube</a> * Some sources suggesting this figure may need to be revised downward as a result of some disagreement on the math used. However, in spite of this lack of consensus, the human and animal intake of microplastics is substantial and pervasive.

<description>&lt;p&gt;&lt;a href= "https://www.foundmyfitness.com/newsletter?utm_campaign=microplastics_podcast&amp;utm_medium=podcast&amp;utm_source=podcast_description"&gt; Sweating helps enhance microplastic-associated chemical excretion. &lt;strong&gt;Get my free sauna report when you sign up here for my newsletter.&lt;/strong&gt;&lt;/a&gt;&lt;/p&gt; &lt;p dir="ltr"&gt;&lt;a href= "https://www.foundmyfitness.com/aliquot?utm_campaign=microplastics_podcast&amp;utm_medium=podcast&amp;utm_source=podcast_description"&gt; Discover my premium podcast, &lt;strong&gt;The Aliquot&lt;/strong&gt;&lt;/a&gt;&lt;/p&gt; &lt;p dir="ltr"&gt;Every week, the average person ingests the equivalent weight of a credit card in plastic.* While certain preventive measures can significantly reduce your intake of these harmful substances, it’s crucial to acknowledge a more daunting concern: the bioaccumulation of microplastics in the brain, potentially at ten times the rate of other organs. Microplastics and their associated chemicals are alarmingly ubiquitous — they permeate breast milk, sperm, the hippocampus, the prefrontal cortex, the air we breathe, medications, the water supply, and our bloodstream, accumulating in most major organ systems. During this episode, we’ll explore the unsettling realities of microplastics and their associated chemicals, diving into how they infiltrate nearly every facet of our environment and body, and discuss actionable strategies to reduce exposure.&lt;/p&gt; &lt;p dir="ltr"&gt;&lt;strong&gt;Timestamps:&lt;/strong&gt;&lt;/p&gt; &lt;ul&gt; &lt;li&gt;&lt;strong&gt;(00:00)&lt;/strong&gt; The extent of the problem&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(02:12)&lt;/strong&gt; Top sources of exposure&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(04:00)&lt;/strong&gt; Contamination of our water&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(05:04)&lt;/strong&gt; BPA, phthalates, &amp; PFAS (forever chemicals)&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(07:06)&lt;/strong&gt; How heating plastic affects BPA exposure&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(09:21)&lt;/strong&gt; Our unfortunate habit of eating credit cards&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(11:33)&lt;/strong&gt; Microplastics in major organs&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(14:05)&lt;/strong&gt; Crossing the blood-brain barrier&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(15:01)&lt;/strong&gt; How microplastics affect a developing fetus&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(15:55)&lt;/strong&gt; The bloodstream is a highway for microplastics&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(18:12)&lt;/strong&gt; Endocrine and hormonal effects&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(23:09)&lt;/strong&gt; Consequences in pregnant women&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(25:35)&lt;/strong&gt; How phthalates affect reproductive health&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(26:36)&lt;/strong&gt; BPA's involvement in autism spectrum disorder&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(29:58)&lt;/strong&gt; Side effects of prenatal BPA exposure&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(32:18)&lt;/strong&gt; The brain may be a super-accumulator of plastic&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(34:50)&lt;/strong&gt; Human brain microplastic levels are rising&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(36:06)&lt;/strong&gt; Lost fertility in women&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(38:07)&lt;/strong&gt; Changes in sperm quality&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(39:23)&lt;/strong&gt; Microplastics in sperm&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(40:59)&lt;/strong&gt; Why the heart suffers&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(42:51)&lt;/strong&gt; Microplastics in arterial plaque&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(43:56)&lt;/strong&gt; How BPA affects blood pressure&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(45:58)&lt;/strong&gt; Risk of cancer&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(50:31)&lt;/strong&gt; Topo Chico sparkling water&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(53:02)&lt;/strong&gt; Reverse osmosis filtration&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(54:56)&lt;/strong&gt; Food-based strategies for limiting microplastics&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(56:32)&lt;/strong&gt; The "myth" of BPA-free plastics&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(58:14)&lt;/strong&gt; Is salt a source of microplastics?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(59:18)&lt;/strong&gt; HEPA filters&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:00:52)&lt;/strong&gt; Choose your clothing wisely&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:01:47)&lt;/strong&gt; How to prevent release of microplastics (from laundry)&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:02:32)&lt;/strong&gt; Receipts and thermal paper&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:04:17)&lt;/strong&gt; Microplastic excretion and breakdown&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:06:28)&lt;/strong&gt; Sulforaphane for detoxifying&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:08:38)&lt;/strong&gt; Can dietary fiber increase microplastic excretion?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:10:15)&lt;/strong&gt; Are plastic chemicals excreted through sweat?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:11:21)&lt;/strong&gt; Do excretion strategies work for "forever chemicals"?&lt;/li&gt; &lt;/ul&gt; &lt;p dir="ltr"&gt;&lt;a href= "https://www.foundmyfitness.com/episodes/microplastics?utm_campaign=microplastics_podcast&amp;utm_medium=podcast&amp;utm_source=podcast_description"&gt; Show notes are available by clicking here&lt;/a&gt;&lt;/p&gt; &lt;p dir="ltr"&gt;&lt;a href= "https://www.youtube.com/watch?v=HTzw_grLzjw"&gt;Watch this episode on YouTube&lt;/a&gt;&lt;/p&gt; &lt;p dir="ltr"&gt;&lt;em&gt;* Some sources suggesting this figure may need to be revised downward as a result of some disagreement on the math used. However, in spite of this lack of consensus, the human and animal intake of microplastics is substantial and pervasive.&lt;/em&gt;&lt;/p&gt;</description>

Every week, the average person ingests the equivalent weight of a credit card in plastic.* While certain preventive measures can significantly reduce your intake of these harmful substances, it’s crucial to acknowledge a more daunting concern: the...

#095 What Microplastics Are Doing to Your Brain, Body, and Reproductive Systems

<a href="https://bdnfprotocols.com/">Get my exact protocols for boosting levels of brain-derived neurotrophic factor (BDNF) and enhancing cognition</a> <a href= "https://www.foundmyfitness.com/aliquot?utm_campaign=layne_norton_podcast&utm_medium=podcast&utm_source=podcast_description"> Discover my premium podcast, The Aliquot</a> Dr. Layne Norton is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. We discuss why most people aren’t training too hard, when to go to failure, whether seed oils are “the” central cause of chronic disease, why having a slow metabolism isn’t a credible reason for being overweight (for most), and the sustaining power of good habits. We also get into controversies around the carnivore diet, diet sodas, artificial sweeteners, intermittent fasting, and much more. Timestamps: <ul> <li>(00:00) Introduction</li> <li>(04:48) Layne's coaching philosophy</li> <li>(14:39) Why to start tracking calories (for at least 3 days)</li> <li>(17:41) Why people lie to themselves about food intake</li> <li>(23:06) The profound benefits of small exercise doses</li> <li>(26:53) Why you should treat exercise like brushing your teeth</li> <li>(30:11) Benefits of resistance training for older individuals</li> <li>(33:51) Should you train to failure?</li> <li>(47:07) Why hard training & consistency trump exercise selection</li> <li>(56:46) Is lifting heavy necessary for building muscle?</li> <li>(57:54) Barbell vs. hack squats for preventing falls</li> <li>(1:00:10) Can lifting weights decrease low-back pain?</li> <li>(1:01:43) Injury prevention when resistance training</li> <li>(1:11:16) How exposure therapy can help you with injuries</li> <li>(1:15:04) Why pain doesn't always indicate tissue injury</li> <li>(1:18:17) Should you resistance train after a poor night of sleep?</li> <li>(1:21:57) Why menopause can cause weight gain</li> <li>(1:29:36) Why it's never too late to start lifting weights</li> <li>(1:32:05) Resistance training tips for older individuals with joint pain</li> <li>(1:36:18) Why total protein intake matters more than distribution</li> <li>(1:44:19) Layne's daily protein distribution</li> <li>(1:46:44) The shortcomings of nutrition studies</li> <li>(1:54:06) Is consuming more than 1.6 g/kg of protein beneficial?</li> <li>(1:55:33) Should you eat more protein in a calorie deficit?</li> <li>(1:56:43) Protein intake for endurance athletes</li> <li>(1:58:07) How much protein does Layne eat?</li> <li>(1:59:11) Are seed oils a predominant cause of chronic disease?</li> <li>(2:08:45) Does the carnivore diet increase heart disease risk?</li> <li>(2:14:16) Are heated seed oils more inflammatory?</li> <li>(2:20:33) Is there a "big food" industry conspiracy?</li> <li>(2:26:17) Are sugar-sweetened beverages uniquely deleterious?</li> <li>(2:30:17) Can diet soda help you lose weight?</li> <li>(2:34:20) Microbiome & cancer risks of diet soda</li> <li>(2:42:02) Is drinking 1 Diet Coke per day unhealthy?</li> <li>(2:44:24) Why Layne rarely takes a strong position on early science</li> <li>(2:49:04) Carnivore diet</li> <li>(3:01:52) Time-restricted eating</li> <li>(3:12:38) Layne's daily routine</li> <li>(3:16:55) Layne's diet and supplements</li> <li>(3:19:49) Creatine and hair loss</li> <li>(3:22:49) Rhodiola rosea & ashwagandha</li> <li>(3:25:54) Layne's tier 2 supplements</li> </ul> <a href= "https://www.foundmyfitness.com/episodes/layne-norton?utm_campaign=luc_van_loon_podcast&utm_medium=podcast&utm_source=podcast_description"> Show notes are available by clicking here</a> <a href= "https://www.youtube.com/watch?v=nyZlFBJOuh4">Watch this episode on YouTube</a>

<description>&lt;p dir="ltr"&gt;&lt;a href="https://bdnfprotocols.com/"&gt;Get my exact protocols for &lt;strong&gt;boosting levels of brain-derived neurotrophic factor (BDNF)&lt;/strong&gt; and &lt;strong&gt;enhancing cognition&lt;/strong&gt;&lt;/a&gt;&lt;/p&gt; &lt;p dir="ltr"&gt;&lt;a href= "https://www.foundmyfitness.com/aliquot?utm_campaign=layne_norton_podcast&amp;utm_medium=podcast&amp;utm_source=podcast_description"&gt; Discover my premium podcast, &lt;strong&gt;The Aliquot&lt;/strong&gt;&lt;/a&gt;&lt;/p&gt; &lt;p dir="ltr"&gt;Dr. Layne Norton is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. We discuss why most people aren’t training too hard, when to go to failure, whether seed oils are “the” central cause of chronic disease, why having a slow metabolism isn’t a credible reason for being overweight (for most), and the sustaining power of good habits. We also get into controversies around the carnivore diet, diet sodas, artificial sweeteners, intermittent fasting, and much more.&lt;/p&gt; &lt;p dir="ltr"&gt;&lt;strong&gt;Timestamps:&lt;/strong&gt;&lt;/p&gt; &lt;ul&gt; &lt;li&gt;&lt;strong&gt;(00:00)&lt;/strong&gt; Introduction&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(04:48)&lt;/strong&gt; Layne's coaching philosophy&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(14:39)&lt;/strong&gt; Why to start tracking calories (for at least 3 days)&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(17:41)&lt;/strong&gt; Why people lie to themselves about food intake&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(23:06)&lt;/strong&gt; The profound benefits of small exercise doses&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(26:53)&lt;/strong&gt; Why you should treat exercise like brushing your teeth&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(30:11)&lt;/strong&gt; Benefits of resistance training for older individuals&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(33:51)&lt;/strong&gt; Should you train to failure?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(47:07)&lt;/strong&gt; Why hard training &amp; consistency trump exercise selection&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(56:46)&lt;/strong&gt; Is lifting heavy necessary for building muscle?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(57:54)&lt;/strong&gt; Barbell vs. hack squats for preventing falls&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:00:10)&lt;/strong&gt; Can lifting weights decrease low-back pain?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:01:43)&lt;/strong&gt; Injury prevention when resistance training&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:11:16)&lt;/strong&gt; How exposure therapy can help you with injuries&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:15:04)&lt;/strong&gt; Why pain doesn't always indicate tissue injury&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:18:17)&lt;/strong&gt; Should you resistance train after a poor night of sleep?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:21:57)&lt;/strong&gt; Why menopause can cause weight gain&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:29:36)&lt;/strong&gt; Why it's never too late to start lifting weights&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:32:05)&lt;/strong&gt; Resistance training tips for older individuals with joint pain&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:36:18)&lt;/strong&gt; Why total protein intake matters more than distribution&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:44:19)&lt;/strong&gt; Layne's daily protein distribution&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:46:44)&lt;/strong&gt; The shortcomings of nutrition studies&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:54:06)&lt;/strong&gt; Is consuming more than 1.6 g/kg of protein beneficial?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:55:33)&lt;/strong&gt; Should you eat more protein in a calorie deficit?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:56:43)&lt;/strong&gt; Protein intake for endurance athletes&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:58:07)&lt;/strong&gt; How much protein does Layne eat?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:59:11)&lt;/strong&gt; Are seed oils a predominant cause of chronic disease?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(2:08:45)&lt;/strong&gt; Does the carnivore diet increase heart disease risk?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(2:14:16)&lt;/strong&gt; Are heated seed oils more inflammatory?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(2:20:33)&lt;/strong&gt; Is there a "big food" industry conspiracy?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(2:26:17)&lt;/strong&gt; Are sugar-sweetened beverages uniquely deleterious?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(2:30:17)&lt;/strong&gt; Can diet soda help you lose weight?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(2:34:20)&lt;/strong&gt; Microbiome &amp; cancer risks of diet soda&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(2:42:02)&lt;/strong&gt; Is drinking 1 Diet Coke per day unhealthy?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(2:44:24)&lt;/strong&gt; Why Layne rarely takes a strong position on early science&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(2:49:04)&lt;/strong&gt; Carnivore diet&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(3:01:52)&lt;/strong&gt; Time-restricted eating&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(3:12:38)&lt;/strong&gt; Layne's daily routine&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(3:16:55)&lt;/strong&gt; Layne's diet and supplements&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(3:19:49)&lt;/strong&gt; Creatine and hair loss&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(3:22:49)&lt;/strong&gt; Rhodiola rosea &amp; ashwagandha&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(3:25:54)&lt;/strong&gt; Layne's tier 2 supplements&lt;/li&gt; &lt;/ul&gt; &lt;p dir="ltr"&gt;&lt;a href= "https://www.foundmyfitness.com/episodes/layne-norton?utm_campaign=luc_van_loon_podcast&amp;utm_medium=podcast&amp;utm_source=podcast_description"&gt; Show notes are available by clicking here&lt;/a&gt;&lt;/p&gt; &lt;p dir="ltr"&gt;&lt;a href= "https://www.youtube.com/watch?v=nyZlFBJOuh4"&gt;Watch this episode on YouTube&lt;/a&gt;&lt;/p&gt; &lt;p dir="ltr"&gt; &lt;/p&gt;</description>

Dr. Layne Norton is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. We discuss why most people aren’t training too hard, when to go to failure, whether seed oils are “the” central cause of chronic...

#094 Dr. Layne Norton on Building Muscle – Insights on Diet, Training, and Supplements

<a href="https://fmfomega3guide.com/">My free omega-3 guide (the ultimate blueprint for choosing a fish oil supplement)</a> <a href= "https://www.foundmyfitness.com/aliquot?utm_campaign=luc_van_loon_podcast&utm_medium=podcast&utm_source=podcast_description"> Discover my premium podcast, The Aliquot</a> Dr. Luc van Loon is a renowned figure in the realm of exercise science, particularly celebrated for his deep understanding of protein metabolism, resistance training, and the nuanced role of collagen supplements in sports nutrition. Our conversation is an in-depth discussion on optimal protein intake & distribution strategies for stimulating muscle protein synthesis with delightful detours into insightful discussion of un ique topics like the timing of cold-water immersion. Timestamps: <ul> <li>(00:00) Introduction</li> <li>(06:00) Why do we need protein?</li> <li>(07:04) How the protein RDA (0.8 g/kg) was established </li> <li>(11:34) Protein turnover in organs (brain, liver, etc.)</li> <li>(14:54) How much protein do you really need?</li> <li>(19:42) Recommended protein intake when dieting for weight loss</li> <li>(20:59) How the body adapts to higher protein</li> <li>(24:30) Anabolic resistance</li> <li>(27:29) Protein requirements for overweight & obese individuals</li> <li>(29:42) Gaining strength vs. muscle mass</li> <li>(34:04) Optimal protein distribution</li> <li>(37:49) 20g vs. 100g protein post-workout (Luc van Loon study)</li> <li>(40:45) Can evening protein consumption stimulate muscle protein synthesis overnight?</li> <li>(45:29) How does time-restricted feeding affect muscle protein synthesis?</li> <li>(51:51) Protein before vs. after exercising</li> <li>(53:41) How does spreading out protein intake affect hypertrophy?</li> <li>(56:39) Protein shakes vs. animal protein</li> <li>(59:42) Protein supplementation for weight loss & recomposition</li> <li>(1:00:58) Casein vs. whey protein for stimulating muscle protein synthesis</li> <li>(1:03:53) Factors that influence protein's anabolic potential</li> <li>(1:04:58) Raw eggs vs. cooked — what's better for hypertrophy?</li> <li>(1:08:51) Plant vs. animal protein</li> <li>(1:11:52) Plant-based protein powder</li> <li>(1:16:31) Whey protein isolate vs. concentrate</li> <li>(1:17:20) How resistance training changes the leucine threshold</li> <li>(1:20:31) Do high-protein diets cause atherosclerosis?</li> <li>(1:28:29) How muscle adapts to repeated bouts of resistance training</li> <li>(1:31:09) Optimal resistance training frequency</li> <li>(1:33:06) Advice for elderly who want to start resistance training</li> <li>(1:35:33) Hormonal changes & resistance training</li> <li>(1:40:53) Does cold water immersion blunt muscle protein synthesis?</li> <li>(1:50:03) Does collagen increase connective protein synthesis in muscle?</li> <li>(1:57:45) Signaling roles of collagen peptides</li> <li>(2:00:15) How hydrolyzed collagen powder affects pain perception</li> <li>(2:01:37) Benefits of smaller peptides in hydrolyzed collagen</li> <li>(2:03:41) Collagen's impact on skin health</li> <li>(2:07:30) Amino acids from hydrolyzed collagen powder</li> <li>(2:12:14) Luc's exercise routine & diet</li> </ul> <a href= "https://www.foundmyfitness.com/episodes/luc-van-loon?utm_campaign=luc_van_loon_podcast&utm_medium=podcast&utm_source=podcast_description"> Show notes are available by clicking here</a> <a href= "https://www.youtube.com/watch?v=wPLr0Ws5NWk">Watch this episode on YouTube</a>

<description>&lt;p&gt;&lt;a href="https://fmfomega3guide.com/"&gt;My free &lt;strong&gt;omega-3 guide&lt;/strong&gt; (the ultimate blueprint for choosing a fish oil supplement)&lt;/a&gt;&lt;/p&gt; &lt;p dir="ltr"&gt;&lt;a href= "https://www.foundmyfitness.com/aliquot?utm_campaign=luc_van_loon_podcast&amp;utm_medium=podcast&amp;utm_source=podcast_description"&gt; Discover my premium podcast, &lt;strong&gt;The Aliquot&lt;/strong&gt;&lt;/a&gt;&lt;/p&gt; &lt;p dir="ltr"&gt;Dr. Luc van Loon is a renowned figure in the realm of exercise science, particularly celebrated for his deep understanding of protein metabolism, resistance training, and the nuanced role of collagen supplements in sports nutrition. Our conversation is an in-depth discussion on optimal protein intake &amp; distribution strategies for stimulating muscle protein synthesis with delightful detours into insightful discussion of un ique topics like the timing of cold-water immersion.&lt;/p&gt; &lt;p dir="ltr"&gt;&lt;strong&gt;Timestamps:&lt;/strong&gt;&lt;/p&gt; &lt;ul&gt; &lt;li&gt;&lt;strong&gt;(00:00)&lt;/strong&gt; Introduction&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(06:00)&lt;/strong&gt; Why do we need protein?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(07:04)&lt;/strong&gt; How the protein RDA (0.8 g/kg) was established &lt;/li&gt; &lt;li&gt;&lt;strong&gt;(11:34)&lt;/strong&gt; Protein turnover in organs (brain, liver, etc.)&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(14:54)&lt;/strong&gt; How much protein do you really need?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(19:42)&lt;/strong&gt; Recommended protein intake when dieting for weight loss&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(20:59)&lt;/strong&gt; How the body adapts to higher protein&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(24:30)&lt;/strong&gt; Anabolic resistance&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(27:29)&lt;/strong&gt; Protein requirements for overweight &amp; obese individuals&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(29:42)&lt;/strong&gt; Gaining strength vs. muscle mass&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(34:04)&lt;/strong&gt; Optimal protein distribution&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(37:49)&lt;/strong&gt; 20g vs. 100g protein post-workout (Luc van Loon study)&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(40:45)&lt;/strong&gt; Can evening protein consumption stimulate muscle protein synthesis overnight?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(45:29)&lt;/strong&gt; How does time-restricted feeding affect muscle protein synthesis?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(51:51)&lt;/strong&gt; Protein before vs. after exercising&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(53:41)&lt;/strong&gt; How does spreading out protein intake affect hypertrophy?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(56:39)&lt;/strong&gt; Protein shakes vs. animal protein&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(59:42)&lt;/strong&gt; Protein supplementation for weight loss &amp; recomposition&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:00:58)&lt;/strong&gt; Casein vs. whey protein for stimulating muscle protein synthesis&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:03:53)&lt;/strong&gt; Factors that influence protein's anabolic potential&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:04:58)&lt;/strong&gt; Raw eggs vs. cooked — what's better for hypertrophy?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:08:51)&lt;/strong&gt; Plant vs. animal protein&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:11:52)&lt;/strong&gt; Plant-based protein powder&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:16:31)&lt;/strong&gt; Whey protein isolate vs. concentrate&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:17:20)&lt;/strong&gt; How resistance training changes the leucine threshold&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:20:31)&lt;/strong&gt; Do high-protein diets cause atherosclerosis?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:28:29)&lt;/strong&gt; How muscle adapts to repeated bouts of resistance training&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:31:09)&lt;/strong&gt; Optimal resistance training frequency&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:33:06)&lt;/strong&gt; Advice for elderly who want to start resistance training&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:35:33)&lt;/strong&gt; Hormonal changes &amp; resistance training&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:40:53)&lt;/strong&gt; Does cold water immersion blunt muscle protein synthesis?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:50:03)&lt;/strong&gt; Does collagen increase connective protein synthesis in muscle?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(1:57:45)&lt;/strong&gt; Signaling roles of collagen peptides&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(2:00:15)&lt;/strong&gt; How hydrolyzed collagen powder affects pain perception&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(2:01:37)&lt;/strong&gt; Benefits of smaller peptides in hydrolyzed collagen&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(2:03:41)&lt;/strong&gt; Collagen's impact on skin health&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(2:07:30)&lt;/strong&gt; Amino acids from hydrolyzed collagen powder&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(2:12:14)&lt;/strong&gt; Luc's exercise routine &amp; diet&lt;/li&gt; &lt;/ul&gt; &lt;p dir="ltr"&gt;&lt;a href= "https://www.foundmyfitness.com/episodes/luc-van-loon?utm_campaign=luc_van_loon_podcast&amp;utm_medium=podcast&amp;utm_source=podcast_description"&gt; Show notes are available by clicking here&lt;/a&gt;&lt;/p&gt; &lt;p dir="ltr"&gt;&lt;a href= "https://www.youtube.com/watch?v=wPLr0Ws5NWk"&gt;Watch this episode on YouTube&lt;/a&gt;&lt;/p&gt;</description>

Dr. Luc van Loon is a renowned figure in the realm of exercise science, particularly celebrated for his deep understanding of protein metabolism, resistance training, and the nuanced role of collagen supplements in sports nutrition. Our conversation...

#093 Dr. Luc van Loon: Optimizing Protein Intake & Distribution for Muscle Growth

<a href="https://fmfomega3guide.com/">My omega-3 guide on concerns like a-fib, dosage, supplement quality, oxidation, and more</a> <a href= "https://www.foundmyfitness.com/aliquot?utm_campaign=alcohol_podcast&utm_medium=podcast&utm_source=podcast_description"> Discover my premium podcast, The Aliquot</a> <a href= "https://www.foundmyfitness.com/newsletter?utm_campaign=alcohol_podcast&utm_medium=podcast&utm_source=podcast_description"> Join over 300,000 people and sign up for my newsletter</a> <a href= "https://www.foundmyfitness.com/premium?utm_campaign=alcohol_podcast&utm_medium=podcast&utm_source=podcast_description"> Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more</a> In this special solo episode of FoundMyFitness, we’re taking a deep dive into alcohol. We’ll explore the science, misconceptions, controversies, and health effects of this widely used drug. I believe that a nuanced, scientific discussion on alcohol is the best way to provide you with the information you need to make an informed decision about alcohol use. Timestamps <ul> <li dir="ltr">(00:00) Introduction</li> <li dir="ltr">(08:03) What does it mean to "have a drink"?</li> <li dir="ltr">(09:39) Drinking frequency definitions</li> <li dir="ltr">(12:39) How alcohol is metabolized</li> <li dir="ltr">(18:25) Can alcoholism be inherited?</li> <li dir="ltr">(19:41) How food affects alcohol metabolism</li> <li dir="ltr">(21:40) Does age affect alcohol metabolism?</li> <li dir="ltr">(22:29) How alcohol affects nutrient absorption</li> <li dir="ltr">(27:04) How alcohol affects gut health</li> <li dir="ltr">(28:57) Alcohol elevates circulating LPS levels</li> <li dir="ltr">(31:51) Gut health & alcohol use disorders</li> <li dir="ltr">(36:30) Sick quitter & healthy user biases</li> <li dir="ltr">(39:38) How alcohol impacts the brain</li> <li dir="ltr">(43:34) Alcohol's effects on anxiety</li> <li dir="ltr">(49:56) Alcohol facilitates thiamine deficiency</li> <li dir="ltr">(51:39) Alcohol promotes brain inflammation</li> <li dir="ltr">(52:56) Dementia & Alzheimer's disease risk </li> <li dir="ltr">(1:06:50) Is resveratrol in red wine beneficial?</li> <li dir="ltr">(1:11:28) How alcohol impacts sleep</li> <li dir="ltr">(1:19:47) Mitigating alcohol's impact on sleep </li> <li dir="ltr">(1:22:13) Hangover symptoms & causes</li> <li dir="ltr">(1:26:33) How congeners affect hangover severity</li> <li dir="ltr">(1:27:58) Treating hangovers with fruit</li> <li dir="ltr">(1:30:40) Zinc, vitamin B3, & hangovers</li> <li dir="ltr">(1:31:41) Managing hangovers with NSAIDs</li> <li dir="ltr">(1:32:22) "Hair of the dog” for hangovers</li> <li dir="ltr">(1:32:40) Liposomal glutathione, NAC, & hangovers</li> <li dir="ltr">(1:35:56) Does ZBiotics prevent hangovers?</li> <li dir="ltr">(1:38:18) Dihydromyricetin (DHM) for hangovers</li> <li dir="ltr">(1:39:15) Exercise & sauna for treating hangovers</li> <li dir="ltr">(1:40:21) Alcohol's effect on mortality risk </li> <li dir="ltr">(1:44:28) Alcohol consumption in Blue Zones</li> <li dir="ltr">(1:49:07) Does alcohol increase cancer risk?</li> <li dir="ltr">(2:00:43) Can quitting alcohol lower cancer risk?</li> <li dir="ltr">(2:09:46) Alcohol & cardiovascular disease (CVD)</li> <li dir="ltr">(2:23:24) Alcohol and type 2 diabetes risk</li> <li dir="ltr">(2:28:28) Alcohol's impact on your waistline</li> <li dir="ltr">(2:31:33) Why alcohol facilitates weight gain</li> <li dir="ltr">(2:34:06) How alcohol impacts reproductive health</li> <li dir="ltr">(2:44:31) Preconception alcohol risks</li> <li dir="ltr">(2:47:12) How alcohol affects testosterone in men</li> <li dir="ltr">(2:48:55) Pre-pregnancy alcohol consumption risks</li> <li dir="ltr">(2:53:17) Is red wine the healthiest option?</li> <li dir="ltr">(2:57:47) Alcohol & post-exercise recovery</li> <li dir="ltr">(3:01:34) Does alcohol "blunt your gains"?</li> <li dir="ltr">(3:04:11) The BEER-HIIT study</li> <li dir="ltr">(3:05:03) Can exercise lessen alcohol cravings?</li> <li dir="ltr">(3:12:57) Alcohol damage control tactics</li> </ul> <a href= "https://www.foundmyfitness.com/episodes/alcohol?utm_campaign=alcohol_podcast&utm_medium=podcast&utm_source=podcast_description"> Show notes are available by clicking here</a> <a href="https://www.youtube.com/watch?v=ZsFNeQVuUPM">Watch this episode on YouTube</a>

<description>&lt;p&gt;&lt;a href="https://fmfomega3guide.com/"&gt;My &lt;strong&gt;omega-3 guide&lt;/strong&gt; on concerns like a-fib, dosage, supplement quality, oxidation, and more&lt;/a&gt;&lt;/p&gt; &lt;p dir="ltr"&gt;&lt;a href= "https://www.foundmyfitness.com/aliquot?utm_campaign=alcohol_podcast&amp;utm_medium=podcast&amp;utm_source=podcast_description"&gt; Discover my premium podcast, The Aliquot&lt;/a&gt;&lt;/p&gt; &lt;p dir="ltr"&gt;&lt;a href= "https://www.foundmyfitness.com/newsletter?utm_campaign=alcohol_podcast&amp;utm_medium=podcast&amp;utm_source=podcast_description"&gt; Join over 300,000 people and sign up for my newsletter&lt;/a&gt;&lt;/p&gt; &lt;p dir="ltr"&gt;&lt;a href= "https://www.foundmyfitness.com/premium?utm_campaign=alcohol_podcast&amp;utm_medium=podcast&amp;utm_source=podcast_description"&gt; Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more&lt;/a&gt;&lt;/p&gt; &lt;p dir="ltr"&gt;In this special solo episode of FoundMyFitness, we’re taking a &lt;strong&gt;deep dive into alcohol&lt;/strong&gt;. We’ll explore the science, misconceptions, controversies, and health effects of this widely used drug. I believe that a nuanced, scientific discussion on alcohol is the best way to provide you with the information you need to make an informed decision about alcohol use.&lt;/p&gt; &lt;p dir="ltr"&gt;&lt;strong&gt;Timestamps&lt;/strong&gt;&lt;/p&gt; &lt;ul&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(00:00)&lt;/strong&gt; Introduction&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(08:03)&lt;/strong&gt; What does it mean to "have a drink"?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(09:39)&lt;/strong&gt; Drinking frequency definitions&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(12:39)&lt;/strong&gt; How alcohol is metabolized&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(18:25)&lt;/strong&gt; Can alcoholism be inherited?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(19:41)&lt;/strong&gt; How food affects alcohol metabolism&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(21:40)&lt;/strong&gt; Does age affect alcohol metabolism?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(22:29)&lt;/strong&gt; How alcohol affects nutrient absorption&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(27:04)&lt;/strong&gt; How alcohol affects gut health&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(28:57)&lt;/strong&gt; Alcohol elevates circulating LPS levels&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(31:51)&lt;/strong&gt; Gut health &amp; alcohol use disorders&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(36:30)&lt;/strong&gt; Sick quitter &amp; healthy user biases&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(39:38)&lt;/strong&gt; How alcohol impacts the brain&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(43:34)&lt;/strong&gt; Alcohol's effects on anxiety&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(49:56)&lt;/strong&gt; Alcohol facilitates thiamine deficiency&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(51:39)&lt;/strong&gt; Alcohol promotes brain inflammation&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(52:56)&lt;/strong&gt; Dementia &amp; Alzheimer's disease risk &lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(1:06:50)&lt;/strong&gt; Is resveratrol in red wine beneficial?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(1:11:28)&lt;/strong&gt; How alcohol impacts sleep&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(1:19:47)&lt;/strong&gt; Mitigating alcohol's impact on sleep &lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(1:22:13)&lt;/strong&gt; Hangover symptoms &amp; causes&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(1:26:33)&lt;/strong&gt; How congeners affect hangover severity&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(1:27:58)&lt;/strong&gt; Treating hangovers with fruit&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(1:30:40)&lt;/strong&gt; Zinc, vitamin B3, &amp; hangovers&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(1:31:41)&lt;/strong&gt; Managing hangovers with NSAIDs&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(1:32:22)&lt;/strong&gt; "Hair of the dog” for hangovers&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(1:32:40)&lt;/strong&gt; Liposomal glutathione, NAC, &amp; hangovers&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(1:35:56)&lt;/strong&gt; Does ZBiotics prevent hangovers?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(1:38:18)&lt;/strong&gt; Dihydromyricetin (DHM) for hangovers&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(1:39:15)&lt;/strong&gt; Exercise &amp; sauna for treating hangovers&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(1:40:21)&lt;/strong&gt; Alcohol's effect on mortality risk &lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(1:44:28)&lt;/strong&gt; Alcohol consumption in Blue Zones&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(1:49:07)&lt;/strong&gt; Does alcohol increase cancer risk?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(2:00:43)&lt;/strong&gt; Can quitting alcohol lower cancer risk?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(2:09:46)&lt;/strong&gt; Alcohol &amp; cardiovascular disease (CVD)&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(2:23:24)&lt;/strong&gt; Alcohol and type 2 diabetes risk&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(2:28:28)&lt;/strong&gt; Alcohol's impact on your waistline&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(2:31:33)&lt;/strong&gt; Why alcohol facilitates weight gain&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(2:34:06)&lt;/strong&gt; How alcohol impacts reproductive health&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(2:44:31)&lt;/strong&gt; Preconception alcohol risks&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(2:47:12)&lt;/strong&gt; How alcohol affects testosterone in men&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(2:48:55)&lt;/strong&gt; Pre-pregnancy alcohol consumption risks&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(2:53:17)&lt;/strong&gt; Is red wine the healthiest option?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(2:57:47)&lt;/strong&gt; Alcohol &amp; post-exercise recovery&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(3:01:34)&lt;/strong&gt; Does alcohol "blunt your gains"?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(3:04:11)&lt;/strong&gt; The BEER-HIIT study&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(3:05:03)&lt;/strong&gt; Can exercise lessen alcohol cravings?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(3:12:57)&lt;/strong&gt; Alcohol damage control tactics&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;a href= "https://www.foundmyfitness.com/episodes/alcohol?utm_campaign=alcohol_podcast&amp;utm_medium=podcast&amp;utm_source=podcast_description"&gt; Show notes are available by clicking here&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://www.youtube.com/watch?v=ZsFNeQVuUPM"&gt;Watch this episode on YouTube&lt;/a&gt;&lt;/p&gt;</description>

In this special solo episode of FoundMyFitness, we’re taking a deep dive into alcohol. We’ll explore the science, misconceptions, controversies, and health effects of this widely used drug. I believe that a nuanced, scientific discussion on...

#092 The Truth About Alcohol: Risks, Benefits, and Everything In-Between | Dr. Rhonda Patrick

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

FoundMyFitness

Details

Recent Episodes