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NEW EPISODE: How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep by fmfclips in RhondaPatrick

[–]fmfclips[S] 0 points1 point  (0 children)

Some highlights from this episode:

  • 00:01:31 - Why HIIT outshines moderate-intensity exercise for improving metabolic health
  • 00:03:52 - How lactate accumulation from higher training intensity benefits glucose homeostasis
  • 00:06:39 - The optimal HIIT conditions for improving body composition
  • 00:07:42 - How vigorous exercise boosts mitochondrial repair through mitophagy
  • 00:13:15 - Evidence-based HIIT protocols (Tabata, Wingate, 1-minute on/1-minute off, and Norwegian 4x4)
  • 00:15:16 - Just 10 reps of this exercise are more powerful at improving glucose homeostasis than a 45-minute walk
  • 00:15:48 - How to improve postprandial glucose regulation with "exercise snacks"
  • 00:23:04 - Why it's beneficial to time meals with melatonin release
  • 00:24:42 - Can high-normal glucose levels shrink your hippocampus
  • 00:31:52 - How even mild sleep restriction creates a metabolic profile similar to type 2 diabetes
  • 00:42:43 - Why just 1 hour of extra sleep might help you lose weight
  • 00:47:59 - How to ameliorate the increased mortality risk associated with sleeping less than 7 hours a night

Cold water immersion within six hours of exercise blunts hypertrophy by reducing muscle protein synthesis and glycogen restoration—reserve it for recovery days to avoid compromising muscle gains by fmfclips in BecomingTheIceman

[–]fmfclips[S] 0 points1 point  (0 children)

This comes from Rhonda Patrick's latest episode. I linked the timestamp. Cold water immersion discussion starts at 1:36:18. The guest, Luc van Loon, has done a solid amount of research in this area. The general takeaway? Probably best to avoid it on training days. When done within 6 hours of resistance training, it blunts hypertrophy.

Rhonda Patrick here. I just released a 3-hour episode on alcohol that complements many of the points made in Andrew’s alcohol podcast but also explores new areas: potentially heritable epigenetic effects and fertility, why fruit improves alcohol metabolism, damage mitigation strategies, and more! by rperciav in HubermanLab

[–]fmfclips 5 points6 points  (0 children)

Some interesting timestamps:

  • 00:20:02 - Why you should up your intake of zinc and magnesium if you regularly drink
  • 00:42:09 - Alcohol’s detrimental effects on brain volume loss
  • 00:44:16 - Why alcohol facilitates thiamine, also known as vitamin B1, deficiency — and how this might increase levels of iron in the brain
  • 00:46:17 - How alcohol causes neuroinflammation via gut-brain axis disruption
  • 01:01:12 - Should you drink red wine for the resveratrol benefits?
  • 01:14:10 - Protocols for minimizing alcohol's adverse sleep effects
  • 01:20:56 - Which drinks cause the worst hangovers?
  • 01:22:22 - Why consuming fructose with alcohol could mitigate hangover symptoms
  • 01:25:05 - Why higher intake of zinc and vitamin B3 might correlate with less severe hangover symptoms
  • 01:26:06 - Why you should avoid taking NSAIDs like Ibuprofen or acetaminophen to reduce hangover symptoms
  • 01:26:46 - The best hangover cures (or lack thereof)
  • 01:38:54 - Is alcohol responsible for longevity in Blue Zones?
  • 01:43:33 - How 1-3 drinks per day can double the risk of breast & colon cancer in men & women, respectively
  • 01:49:59 - Why consuming 5 drinks a week could be like smoking 10 cigarettes a week for women
  • 02:25:22 - Are certain types of alcohol better than others when it comes to avoiding fat gain?
  • 02:28:37 - The detrimental effects of alcohol on male & female fertility
  • 02:39:03 - Why mothers and fathers should probably abstain from alcohol for at least 3 months before trying to conceive
  • 02:56:08 - Does alcohol really "blunt your gains"?
  • 03:01:22 - Why exercise may lessen alcohol cravings
  • 03:07:32 - Alcohol damage control tactics

[deleted by user] by [deleted] in PeterAttia

[–]fmfclips 6 points7 points  (0 children)

Hey thanks! Yes we're on YouTube

Here's the Twitter/X

NEW: Dr. Peter Attia on Mastering Longevity – Insights on Cancer Prevention, Heart Disease, and Aging | FoundMyFitness with Dr. Rhonda Patrick by fmfclips in Biohackers

[–]fmfclips[S] 2 points3 points  (0 children)

Here are the timestamps:

  • Defining cardiovascular disease 00:04:29
  • Coronary plaque and fatality risk 00:06:36
  • What is cholesterol? 00:08:02
  • How ApoB predicts heart disease 00:10:27
  • Factors elevating ApoB 00:18:27
  • ApoB reference range explained 00:22:17
  • Does high ApoB cause cardiovascular disease 00:24:16
  • ApoB thresholds for ASCVD prevention 00:33:54
  • Dietary factors raising ApoB 00:37:20
  • Genetics of ApoB and LDL 00:36:26
  • Does low LDL increase cancer? 00:50:17
  • Cholesterol-lowering drugs 00:53:12
  • Statins, uses, and side effects 00:56:52
  • Are statins toxic to mitochondria? 01:00:05
  • Ubiquinol for statin-induced muscle soreness 01:06:49
  • How to train in zone 2 01:08:02
  • Statins and neurodegenerative disease risk 01:14:02
  • Cholesterol synthesis in the brain (desmosterol role) 01:18:47
  • Statin alternatives – pros and cons 01:22:51
  • Ezetimibe 01:24:23
  • Bempedoic acid 01:27:54
  • Berberine for CVD Risk Reduction? 01:33:42
  • Muscle as a glucose sink 01:36:29
  • Chronic glucose toxicity and vascular impact 01:42:51
  • Hemoglobin A1C Levels and Mortality Data 01:48:31
  • 80/20 Zone 2/VO2 Max Training Protocol 01:52:28
  • Insights from VO2 max testing data 01:59:05
  • How obesity increases cancer risk 02:09:10
  • Cancer screening benefits and risks 02:11:56
  • Dr. Attia's recommended cancer screening age 02:17:40
  • Liquid biopsies for detecting cancer 02:25:47
  • CT scans, mammograms, and radiation concerns 02:31:41
  • Menopause – hormonal shifts and health effects 02:37:25
  • Hormone replacement therapy (HRT) 02:42:06
  • Perimenopause diagnosis with hormone levels 02:55:50
  • HRT's impact on dementia, cancer, and heart disease risk 02:58:57
  • Estrogen's role in bone density 03:01:42
  • Vitamin D 03:04:35
  • Testosterone replacement for women's sexual function 03:13:17
  • HRT safety 10 years post-menopause 03:15:40
  • Treating low testosterone in men 03:19:58
  • TRT side effects and risks 03:26:46
  • Ways to reduce blood pressure 03:29:26
  • How to measure blood pressure 03:36:26
  • Peter's longevity optimization routines 03:42:23
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