Premium Members Podcast

What is an aliquot? An aliquot is a sample taken from a larger whole, that captures the essence of the entirety. The Aliquots are short, members-only podcasts focused on single topics, curated and remixed from the best of FoundMyFitness.

New episodes several times per month
Most recent episode published on 05 Jul

Featured Episodes

  • Aliquot #6: Genetic and lifestyle risk factors for Alzheimer's disease

    Dr. Dale Bredesen

    Roughly one-quarter of people living in the US carry a genetic variant of the apolipoprotein E gene, called APOE4, the most important genetic risk factor for Alzheimer's disease. Many lifestyle behaviors can mitigate risk, especially sleep hygiene, which provides an opportunity to rid the brain of toxic metabolic byproducts that can contribute to Alzheimer's disease risk. These Aliquot segments feature Dr. Dale Bredesen, a professor of neurology, and Dr. Matthew Walker, a professor of neuroscience and psychology.

  • Aliquot #8: Lifestyle interventions for depression and anxiety

    Dr. Charles Raison

    Various ancient practices, including meditation, hot yoga, and sauna, may aid in the treatment of depression. Whether the medical community will embrace these lifestyle interventions remains to be seen. Available pharmaceutical treatments have their advantages and disadvantages, and while they are helpful for a subset of depressed people, a quarter of patients taking antidepressants may get worse. In this clip, Dr. Charles Raison discusses his belief that ancient practices encourage resilience and stave off depression.

  • Q&A Mashup #2: Sauna

    Dr. Rhonda Patrick

    This collection of clips covers some of the many health benefits associated with the use of traditional Finnish saunas and other forms of whole-body hyperthermia such as infrared sauna bathing and hot baths. The effects of heat exposure are broad and include improved immunity, better cardiovascular health, improved mood, and extended healthspan, the number of years we live in good health. Rhonda shares her personal sauna bathing routine and briefly describes special considerations for children and other special groups.

  • Q&A Mashup #3: Fasting

    Dr. Rhonda Patrick

    This episode of the aliquot features a collection of clips covering a range of topics related to fasting - both intermittent and prolonged. Specific topics include autophagy, the process of recycling dysfunctional cells that is induced by fasting and fasting-mimicking drugs such as resveratrol and spermidine. Rhonda discusses the effects of fasting on Parkinson's disease and which groups of people should not fast. Finally, she shares practical information about restricting carbohydrates, using caffeine, and when and how to break the fast.

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All Episodes

July 2024

  • #111 Why ultra-processed foods and their additives are harmful

June 2024

  • #110 Why I don’t mix bananas and polyphenols — and other smoothies tips
  • #109 Reducing ApoB with diet, drugs, and supplements

May 2024

  • #108 The Science of Staying Young — Cardio, Omegas, and Glucose Control
  • #107 What Experts Do to Promote Health & Longevity

April 2024

  • #106 The Science of Longevity Vitamins: Taurine, Ergothioneine, and PQQ
  • #105 Lifestyle Strategies to Lower Blood Pressure and Reduce Disease Risk

March 2024

  • #104 The Science of Optimizing Sleep
  • #103 The Future of Aging Therapeutics, Part 2

February 2024

  • #102 The Future of Aging Therapeutics, Part 1

January 2024

  • #101 How Omega-3s Combat Age-Related Muscle Atrophy
  • #100 Optimizing for a Healthy Pregnancy & Early Childhood

December 2023

  • #99 The Science of Meal Timing: Can the Clock Influence Nutritional Impact? (TRE Series Part 2)

November 2023

  • #98 Fasting or Time-Restricted Eating? The Muscle Preservation Divide (TRE Series Part 1)
  • #97 Thermal Stress, Part II: Unveiling the Power of Cold Exposure on Health and Performance

October 2023

  • #96 Thermal Stress, Part I: The Science Behind Heat Stress and its Positive Effects on Health
  • #95 My Current Diet and Supplement Blueprint (2023)

August 2023

  • #94 Why Sulforaphane Matters: The Science of Cellular Protection
  • #93 Why berberine may treat diseases of obesity

July 2023

  • #92 The Underestimated Role of Resistance in Body Recomposition

June 2023

  • #91 How blood-brain barrier dysfunction fuels Alzheimer's disease
  • #90 Inflammation and the Early Seeds of Dementia — and Its Prevention

May 2023

  • #89 Beyond The Amyloid of Alzheimer's — The Vascular Repair Perspective
  • #88 Mastering the ketogenic diet

April 2023

  • #87 Advanced glycation end-products (AGEs) – byproducts of glucose metabolism that promote aging
  • #86 A Fair Examination of Red Light Therapy
  • #85 The Science of Wrinkle Prevention ⎯ Building Resilient Skin
  • #84 Putting the Brakes on Chronic Inflammation

March 2023

  • #83 The Path to Strong Bones ⎯ and why it matters
  • #82 Reducing Alzheimer’s Risk for APOE4 Carriers

February 2023

  • #81 Lifestyle behaviors that reduce apolipoprotein B (ApoB)

January 2023

  • #80 Can you build muscle with plant protein?
  • #79 How to manage muscle soreness and promote recovery
  • #78 The minimum effective dose for hypertrophy (more gains, less time)
  • #77 Managing migraine frequency and pain with lifestyle

December 2022

  • #76 The many methods of meditation and its parallel practices
  • #75 Meditation reshapes and protects the brain

November 2022

  • #74 Protein intake for growing and maintaining muscle
  • #73 Can supplements enhance adaptations to exercise? Part II
  • #72 Can supplements enhance adaptations to exercise? Part I

October 2022

  • #71 Eating for aging – and the protein debate
  • #70 Preventing age-related muscle loss
  • #69 Benefits of high-intensity interval training

September 2022

  • #68 Can diet and lifestyle mitigate environmental toxins?
  • #67 Choline in metabolic and brain health
  • #66 Sugar substitutes: Risks and benefits

August 2022

  • #65 Concerns with chronic NSAID use
  • #64 Benefits and risks of eating chocolate

July 2022

  • #63 Personalizing diet with a continuous glucose monitor
  • #62 How vitamin K influences cardiovascular and bone health
  • #61 How dietary fiber influences metabolic health

June 2022

  • #60 Can we negate risks associated with eating red meat?
  • #59 How alcohol affects sleep, behavior, and cancer risk

May 2022

  • #58 Eating a Mediterranean diet pattern for health and longevity
  • #57 Can aging be reversed?

April 2022

  • #56 Aging gracefully with exercise
  • #55 Dietary strategies to improve symptoms of autoimmune disorders such as multiple sclerosis

March 2022

  • #54 Dietary and environmental factors that may impact autoimmune diseases
  • #53 Intestinal permeability
  • #52 Unconventional effects of omega-3s

February 2022

  • #51 What's the correct omega-3 dosage for maximum benefits?

January 2022

  • #50 New Year's Resolutions: Living healthier and longer, Part II
  • #49 New Year's Resolutions: Living healthier and longer, Part I

December 2021

  • #48 Beating Insomnia To Sleep at Night
  • #47 Aligning food intake with the body's circadian rhythms
  • #46 Mindfulness to prevent overeating
  • #44 Long-haul COVID-19

November 2021

  • #44 COVID-19 mRNA vaccines
  • #43 Protein consumption: Finding the Balance

October 2021

  • #42 Ketogenic Diet Part III: Tips & Tricks
  • #41 Q&A and Interview Mashup: Blood Tests, Biomarkers, and Lab Work
  • #40 Ketogenic Diet Part II: Longevity
  • #39 Ketogenic Diet Part I: Brain Benefits

September 2021

  • #38 Zinc's role in brain and immune health.

August 2021

  • #37 Lifestyle interventions for depression and anxiety, part 2 (adding to aliquot #8)
  • #36 Inflammation and Depression, part 2 (adding to aliquot #4)

July 2021

  • #35 Sauna use mimics the physiological effects of exercise

June 2021

  • #34 How fasting influences immune function
  • #33 Pros and cons of statins for lowering cholesterol
  • #32 Examining the risk for COVID-19 transmission during air travel

May 2021

  • #31 A powerful tool for assessing cholesterol levels: The ion mobility particle test
  • #30 Lifestyle modifications that enhance immune health
  • #29 Vitamin D & COVID-19

April 2021

  • #28 Health consequences of sleep deprivation, Part 2: Mental & cognitive health
  • #27 Health consequences of sleep deprivation, part I: Metabolic & immune health
  • #26 How mRNA COVID-19 Vaccines Work

March 2021

  • #25 Coffee, caffeine, and sleep
  • #24 Keeping the brain sharp
  • #23 Altering the rate of your epigenetic clock

February 2021

  • #22 Q&A Mashup - Rhonda's personal supplement routine
  • #21 Exercise to Fight Parkinson's Disease
  • #20 Fasting and athletic performance
  • #19 Fasting as a tool for fighting cancer

January 2021

  • #18 The dual nature of IGF-1: Striking a balance for optimal health
  • #17 Time restricted eating for better metabolic health, part 2
  • #16 Time-restricted eating for better metabolic health, part 1

December 2020

  • #15 Autophagy: A cellular recycling program with implications for health and longevity
  • #14 Sleep is foundational to mental and physical wellness

November 2020

  • #13 Sulforaphane from broccoli sprouts versus supplements
  • #12 Food prep techniques that alter sulforaphane production in broccoli sprouts
  • #11 Unconventional effects of sulforaphane on human health: Part II
  • #10 Unconventional effects of sulforaphane on human health: Part I
  • #9 Sulforaphane: Discovery, research, and health effects

October 2020

  • #8 Lifestyle interventions for depression and anxiety
  • #7 How late-night eating dysregulates metabolism
  • #6 Genetic and lifestyle risk factors for Alzheimer's disease

September 2020

  • #5 Light exposure: Striking a balance for sleep and mental health
  • #4 Exercise, Inflammation and Depression

August 2020

  • #3 Q&A Mashup Fasting
  • #2 Q&A Mashup Sauna
  • #1 Q&A Mashup Pregnancy and child development

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What our members are saying

“Great content and presented in a beautiful way. I appreciate that Dr. Patrick doesn’t appear to have any bias or hidden agenda. She just presents the best and latest data on different subjects and makes it easy to understand.”
by N.J.Leatherman
– via iTunes
“I’ve listened to Dr. Rhonda Patrick and followed her from a couple different and very reliable channels (Rogan & Tim Ferriss) and I am always blown away by the info she brings to the conversation...there’s a lot of it so be prepared to have to write stuff down but it’s useful, relevant and most importantly on a layman’s level.”
by Chris Facey
– via iTunes
“It’s amazing to get nutrition and fitness information from an actual scientist who has done the critical research! I’m so glad to have found this.”
by JeffDammot
– via iTunes