FoundMyFitness

Exercise physiologist Brady Holmer and Dr. Patrick dissect a Nature Communications study of 70,000+ adults showing vigorous exercise is 4-10x more potent than moderate activity for reducing all-cause mortality, cardiovascular events, and cancer outcomes.

Dr. Charles Brenner cuts through the crowded world of NAD boosters, explaining why most supplements don't work as claimed. Only nicotinamide riboside (NR) has robust human evidence for raising NAD levels. IV NAD drips are largely ineffective.

Arthur Brooks explains why relentless achievement makes high performers profoundly empty, how the 'striver's curse' makes satisfaction fleeting, and his five-step protocol for managing negative affect and building durable happiness.

Listener Q&A covering joint health as you age, how to avoid heavy metals in protein powders, evidence-based migraine prevention, nicotinamide (B3) for skin cancer prevention, and practical strategies for minimizing jet lag.

Derek from MPMD evaluates popular testosterone-boosting supplements — tongkat ali, boron, ashwagandha — clarifying what's evidence-based vs. overhyped. Detailed TRT protocols covering delivery methods, fertility implications, and biomarkers to monitor.

Dr. Michael Grandner outlines scientifically validated interventions for chronic insomnia, including CBT-I and stimulus control. Critical insights on detecting hidden sleep apnea and precise timing of light, caffeine, and melatonin for optimal sleep.

Dr. Patrick reviews the evidence on coffee and longevity: regular consumption is associated with 12-15% reduced all-cause mortality, lower Alzheimer's risk, and reduced epigenetic aging. How brewing method, timing, and genetics modulate the effects.

Dr. Patrick's keynote on how vigorous exercise and deliberate heat exposure contribute to longevity. Covers Zone 2 training, HIIT protocols, sauna use, and the molecular mechanisms connecting exercise intensity to healthspan.

Dr. Patrick reveals her complete 2025 supplement stack with doses, timing, and brands. Core supplements: vitamin D3, omega-3, magnesium, sulforaphane, and creatine. Why she takes each, the evidence behind them, and common mistakes people make.

Listener Q&A on protein requirements by age, the critical importance of choline during pregnancy, whether urolithin A supplements are worth taking, melatonin's benefits and risks, and debunking the myth that creatine harms the liver.

Listener Q&A covering supplement timing relative to meals and exercise, whether exercise timing matters for metabolic health, the critical distinction between folic acid and methylfolate, and the evidence (or lack thereof) for hydrogen-rich water.

Solo deep dive on cold exposure science: cold water immersion raises dopamine 250% for hours, activates brown adipose tissue, and improves insulin sensitivity. But the fitness influencer claims often exceed the evidence. What's real and what's hype.

Patrick distills her supplement recommendations to the essential five: vitamin D3, omega-3 (EPA+DHA), magnesium, sulforaphane, and creatine. Evidence-based rationale for each, with specific brands, doses, and timing.

Dr. Patrick walks through her personal 2025 exercise routine: HIIT protocols, Zone 2 cardio targets, strength training split, and sauna protocol. Emphasis on why she trains the way she does based on the longevity research she covers on the show.

Solo episode examining the protein paradox: higher protein intake builds muscle and prevents sarcopenia, but chronically elevated mTOR (activated by protein) may accelerate aging. How to balance anabolic and longevity signaling.

Solo deep dive on the three pillars of metabolic health: HIIT for insulin sensitivity, circadian-aligned eating windows, and sleep quality. Evidence that HIIT outperforms moderate exercise for improving insulin resistance, HbA1c, and body composition.

Solo deep dive on the biology of depression beyond the serotonin hypothesis: neuroinflammation, gut-brain axis dysfunction, omega-3 deficiency, vitamin D insufficiency, and exercise as a frontline treatment. Why SSRIs work for some and not others.

Patrick's keynote summarizing the top evidence-based habits for delaying aging: exercise (most important), sauna, cold exposure, time-restricted eating, sleep optimization, and targeted supplementation. A practical framework for longevity.

Solo episode on the metabolic theory of Alzheimer's: impaired brain glucose metabolism decades before symptoms, the role of insulin resistance, and how exercise, ketones, and omega-3s may prevent or slow progression.

Dr. Andrew Huberman provides an in-depth look at how dopamine drives motivation, focus, and reward. Practical toolkit for managing dopamine: cold exposure, light, exercise timing, and avoiding dopamine-depleting behaviors.

Dr. Benjamin Levine discusses how with the right exercise protocol, people who were sedentary most of their lives can reverse up to 20 years of heart aging. The heart is remarkably plastic even in middle age — but the window closes after 65.

Dr. D'Agostino on designing optimal ketogenic diets for different goals — weight loss, cognitive performance, cancer adjunct therapy, and epilepsy management. Exogenous ketones as supplements vs. dietary ketosis. The Mediterranean-keto hybrid.

Patrick discusses sauna protocols for dementia prevention, vitamin K's role in cardiovascular health, the latest sulforaphane research, and how glutathione supports detoxification and immune function.

Dr. Laukkanen returns with updated evidence from the Finnish sauna studies: 20+ years of follow-up confirming dose-response benefits of sauna for heart disease, dementia, and all-cause mortality. New data on sauna and mental health outcomes.

Solo deep dive on the VITAL study and DO-HEALTH trial showing that the combination of vitamin D, omega-3, and exercise reduces cancer incidence and fracture risk by 60%+ in adults over 70. The synergy between these three interventions.

Patrick answers listener questions on her current supplement stack, reducing microplastics exposure, sulforaphane mechanisms, sodium intake, and the emerging evidence for creatine's cognitive benefits.

Dr. Satchin Panda on the practical aspects of time-restricted eating: optimal eating windows, what breaks a fast, shift work adaptations, and new evidence that TRE improves metabolic health independent of calorie reduction.