The Aliquot Preview

Get more Aliquots! Become an FMF Premium Member [https://www.foundmyfitness.com/premium?utm_campaign=aliquot_preview_106_podcast&utm_medium=podcast&utm_source=podcast_description] 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 here [https://www.foundmyfitness.com/aliquot?utm_campaign=aliquot_preview_106_podcast&utm_medium=podcast&utm_source=podcast_description] 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 considered longevity "vitamins" – substances that extend healthspan and promote a longer life. In this Aliquot, I talk about three substances that may act as longevity vitamins – taurine, ergothioneine, and PQQ. This episode includes several key discussion points:   * (03:09) Is taurine the key to Okinawan's long lifespans? * (04:49) How taurine promotes mitochondrial health * (06:05) How taurine deficiency impacts muscle mass * (06:41) Does supplementing the age-related decline boost longevity? * (08:58) Okinawa's High Intake vs. Japanese in Brazil * (10:01) Blood pressure, blood lipids, and glucose levels * (13:07) The role of ergothioneine in shielding membranes from oxidative damage * (15:14) How ergothioneine's unique lipophilic properties protect mitochondria * (19:18) Why some people transport ergothioneine better than others * (20:17) Whether to get ergothioneine from foods or supplements * (24:18) Is ergothioneine destroyed by cooking? * (25:02) The unusual antioxidant power of PQQ * (26:21) The role of PQQ in the brain * (29:12) PQQ's impact on NAD and sirtuin levels? * (30:37) Does PQQ blunt the positive effects of exercise?   For a deeper foray into this special topic, I highly recommend reading Dr. Bruce Ames' seminal paper, Prolonging healthy aging: longevity vitamins and proteins [https://www.pnas.org/doi/full/10.1073/pnas.1809045115], published in the Proceedings of the National Academy of Sciences. This open-access article explores a range of compounds, including taurine, PQQ, and ergothioneine, which Dr. Ames identifies as potential longevity vitamins. The study provides valuable insights into how these vitamins and proteins could contribute to extending healthy lifespan.   This episode features segments taken from several Q&As with Dr. Rhonda Patrick. You may view these episodes and their show notes here:   * Q&A #7 with Dr. Rhonda Patrick (1/4/20) [https://www.foundmyfitness.com/episodes/qa-7-dr-rhonda-patrick?utm_campaign=aliquot_preview_106_podcast&utm_medium=podcast&utm_source=podcast_description] * Q&A #12 with Dr. Rhonda Patrick (6/6/20) [https://www.foundmyfitness.com/episodes/qa-12-dr-rhonda-patrick?utm_campaign=aliquot_preview_106_podcast&utm_medium=podcast&utm_source=podcast_description] * Q&A #44 with Dr. Rhonda Patrick (2/4/23) [https://www.foundmyfitness.com/episodes/qa-44-dr-rhonda-patrick?utm_campaign=aliquot_preview_106_podcast&utm_medium=podcast&utm_source=podcast_description] * Q&A #50 with Dr. Rhonda Patrick (8/5/23) [https://www.foundmyfitness.com/episodes/qa-50-dr-rhonda-patrick?utm_campaign=aliquot_preview_106_podcast&utm_medium=podcast&utm_source=podcast_description] * Q&A #53 with Dr. Rhonda Patrick (11/4/23) [https://www.foundmyfitness.com/episodes/qa-53-dr-rhonda-patrick?utm_campaign=aliquot_preview_106_podcast&utm_medium=podcast&utm_source=podcast_description] * Q&A #54 with Dr. Rhonda Patrick (12/2/23) [https://www.foundmyfitness.com/episodes/qa-54-dr-rhonda-patrick?utm_campaign=aliquot_preview_106_podcast&utm_medium=podcast&utm_source=podcast_description]

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 episode... * (00:00) Can resistance training amplify fat loss? * (03:33) Why weight loss burns muscle — and how to prevent it * (06:25) The role of protein in muscle preservation * (08:21) Does aerobic exercise blunt gains? * (16:07) The role of failure in resistance training * (18:29) Reps-in-reserve vs. training to failure * (24:37) Lighter loads and higher volume — an effective route to hypertrophy If you are interested in muscle hypertrophy and body composition, you may be interested in our member's Q&A series where you ask a question and I answer it: * Q&A #48 [https://www.foundmyfitness.com/episodes/qa-48-dr-rhonda-patrick]  How much protein can induce muscle protein synthesis in one meal * Q&A #34 [https://www.foundmyfitness.com/episodes/qa-34-dr-rhonda-patrick]  How to preserve muscle mass while fasting * Q&A #40 [https://www.foundmyfitness.com/episodes/qa-40-dr-rhonda-patrick]  The effects of rapamycin on muscle building * Q&A #38 [https://www.foundmyfitness.com/episodes/qa-38-dr-rhonda-patrick]  The conflicting data between protein requirements for longevity vs muscle building Get more Aliquots! Become an FMF Premium [https://www.foundmyfitness.com/premium] member 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 and sign up at: https://www.foundmyfitness.com/aliquot [https://www.foundmyfitness.com/aliquot]

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 improved circulation and cognition * (09:39) The connection between sugar and skin damage * (10:18) Why exercise and glycemic control prevents wrinkles * (11:57) Rhonda's skincare routine * (14:04) Can skincare prevent senescence? * (15:06) Collagen vs. hyaluronic acid * (18:39) Marketing vs. science in red light therapy * (21:21) The effect of heat on absorption properties of skin This episode features a variety of segments from various episodes of our members Q&A series: Q&A #11 [https://www.foundmyfitness.com/episodes/qa-11-dr-rhonda-patrick] (cocoa), Q&A #13 [https://www.foundmyfitness.com/episodes/qa-13-dr-rhonda-patrick] (toxin absorption through skin), Q&A #35 [https://www.foundmyfitness.com/episodes/qa-35-dr-rhonda-patrick] (sugar intake), Q&A #38 [https://www.foundmyfitness.com/episodes/qa-38-dr-rhonda-patrick] (skin cell senescence), Q&A #41 [https://www.foundmyfitness.com/episodes/qa-41-dr-rhonda-patrick] (collagen supplementation), Q&A #42 [https://www.foundmyfitness.com/episodes/qa-42-dr-rhonda-patrick] (my skincare routine).   Get more Aliquots! Become a FMF Premium member 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 and sign up at: https://www.foundmyfitness.com/aliquot [https://www.foundmyfitness.com/aliquot]

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 dose for hypertrophy * (10:18) Dr. Schoenfeld's personal fitness routine * (13:40) What is Dr. Phillips doing to age well? Get more Aliquots! Become a FMF Premium member 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 and sign up at: https://www.foundmyfitness.com/aliquot [https://www.foundmyfitness.com/aliquot]

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 * (06:00) Why muscle is important for longevity * (16:25) Causes of anabolic resistance in old age Get more Aliquots! Become a FMF Premium member 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 and sign up at: https://www.foundmyfitness.com/aliquot [https://www.foundmyfitness.com/aliquot]