FoundMyFitness

FoundMyFitness

#105 Exogenous ketones, my coffee protocol, and supplements for blood sugar regulation (Premium Member Q&A July 2025)

Exogenous ketones, particularly beta-hydroxybutyrate esters like Delta-G, can provide immediate and sustained cognitive enhancement by mimicking lactate's effect on brain pathways and promoting a calm focus.

#104 Dr. Ben Bikman: How To Reverse Insulin Resistance Through Diet, Exercise, & Sleep

Insulin resistance, characterized by persistently elevated insulin levels, often develops silently and goes undetected by conventional glucose tests until advanced stages, impacting metabolic health and disease risk.

#103 A Deep Dive on Using Coffee For Health & Longevity (Full Guide & Research)

Consuming coffee, particularly filtered coffee, in the morning and in moderation (2-3 cups daily) is associated with significant longevity benefits, reduced cardiovascular risk, and optimized metabolism by aligning with circadian rhythms and avoiding sleep disruption.

#102 Why Vitamin D Deficiency Accelerates Brain Aging

Vitamin D supplementation is associated with a significant reduction in dementia risk, with a new study showing a 40% lower risk over a decade and improved dementia-free survival.

#101 Dr. Andy Galpin: The Optimal Diet, Supplement, & Recovery Protocol for Peak Performance

For most individuals, the fundamental nutritional principles for peak athletic performance and longevity largely overlap, with caloric balance being the primary differentiator.

#100 The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD

Creatine's benefits extend far beyond strength and power, impacting cognitive function, bone health, and recovery, especially under stress or in aging populations.

#099 The Science of Exercise for Cancer | Kerry Courneya, PhD

Exercise is a powerful therapeutic intervention that recalibrates tumor biology, enhances treatment tolerance, and improves survival outcomes, fundamentally shifting its role from an optional health benefit to an essential component of cancer care.

#098 How to Train According to the Experts

February 3, 2025

Sedentary behavior for just three weeks can have a more detrimental impact on cardiorespiratory fitness than 30 years of aging.

#097 The Science of Protein and Its Role in Longevity, Cancer, Aging, and Building Muscle

November 27, 2024

For most adults, a daily protein intake of 1.2 to 1.6 grams per kilogram of body weight is recommended for overall health, with higher amounts beneficial for older adults, athletes, and those aiming for weight loss while preserving lean mass.

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

October 8, 2024

High-intensity interval training (HIIT) significantly outperforms moderate-intensity exercise in improving metabolic health markers like insulin sensitivity, glucose homeostasis, and body composition due to mechanisms like lactate signaling and mitophagy.

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

September 19, 2024

Microplastics are pervasive, accumulating in human organs and tissues, with early research linking them to hormonal disruption, reproductive issues, and potential neurodevelopmental and cardiovascular problems.

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

August 22, 2024

Consistency in training and nutrition, rather than perfection or specific exercise selection, is the most significant factor for achieving health and fitness goals.

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

Protein is fundamental to nearly all biological activity, serving as the engine of our biology for building, repairing, and maintaining tissues, and catalyzing biochemical reactions.

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

Even moderate alcohol consumption, as little as one to two standard drinks daily, is linked to reduced overall brain volume, impacting both gray and white matter.

#091 Andrew Huberman, PhD: How to Improve Motivation & Focus By Leveraging Dopamine

Dopamine is a neuromodulator that adjusts the activity of brain circuits, influencing motivation, pursuit of rewards, and movement, rather than solely being a pleasure signal.

#090 How Exercise Prevents & Reverses Heart Aging | Benjamin Levine, M.D.

Consistent exercise, ideally four to five days a week throughout life, is crucial for preventing and potentially reversing aspects of heart aging, including stiffness and shrinkage.

#089 Why Exercise Intensity Matters for Longevity | CrossFit for Health 2024

Vigorous intensity exercise, particularly high-intensity interval training (HIIT) and protocols like the Norwegian 4x4, significantly improves cardiorespiratory fitness (VO2 max), leading to substantial increases in life expectancy and reduced all-cause mortality.

#088 The Science of Optimizing Sleep - Special Preview

Elevating core body temperature through activities like exercise, saunas, and hot baths can promote slow wave sleep by increasing adenosine and sleep-regulating cytokines.

#087 The Science of Magnesium and Its Role in Aging and Disease | Dr. Rhonda Patrick

Magnesium is a critical cofactor for over 300 metabolic reactions, yet nearly half of the U.S. population has inadequate intake, leading to potential long-term health consequences like accelerated aging and increased disease risk.

#086 How Micronutrients & Exercise Ameliorate Aging | Dr. Rhonda Patrick

Vigorous exercise, particularly high-intensity interval training, is presented as the most powerful longevity drug available, capable of reversing age-associated structural changes in the heart and significantly improving cardiorespiratory fitness, which is a strong predictor of lifespan.

#085 Dr. Peter Attia on Mastering Longevity – Insights on Cancer Prevention, Heart Disease, and Aging

December 27, 2023

APOB is a superior predictor of cardiovascular disease risk compared to LDL particle number and LDL cholesterol because it accounts for the total atherogenic burden of all apolipoprotein B-containing particles.

#084 The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick

December 5, 2023

Vigorous aerobic exercise, particularly high-intensity interval training (HIIT), offers unique and potent benefits for cardiorespiratory fitness, metabolic health, brain function, and longevity that may not be fully achieved with moderate-intensity exercise alone.