FoundMyFitness

Why You Should Eat Blueberries Every Day As You Age

129K views · 3w ago · 1:07:20

One cup of blueberries a day can improve vascular function, support the aging brain, and tighten glucose control in ways that go far beyond antioxidant activity. In this episode, Dr. Rhonda Patrick breaks down how blueberry anthocyanins and their downstream metabolites act as signaling molecules that support endothelial function and memory, while long-term studies link regular blueberry intake to slower cognitive decline and lower dementia risk.

Topics: What can one cup of blueberries per day change? · Why blueberry polyphenols are more than antioxidants · Which compounds in blueberries matter most? · What does the evidence show for cognitive aging? · Can blueberries improve memory and cognitive flexibility? · What long-term studies suggest about cognitive decline

Meditation Does Far More Than Reduce Stress | Dr. Richard Davidson

169K views · 2mo ago · 1:42:56

Guest: Dr. Richard Davidson

Five minutes of daily meditation can measurably lower a marker of inflammation and alter pathways in the gut microbiome. In this episode, Dr. Richard Davidson explains how exercise and meditation can work together to shape resilience and support the biology of flourishing. He also shows how meditation can be folded into exercise and ordinary routines, with benefits comparable to formal sit-down practice.

Topics: Why meditate when you can exercise? · How loneliness and connection alter our biology · Can compassion be trained like a muscle? · Does timing meditation around exercise matter? · What are the four pillars of well-being? · The six emotional styles that shape well-being

Why the Next 10 Years May Add 50 to Your Lifespan | Dr. Derya Unutmaz

459K views · 3mo ago · 2:38:20

Guest: Dr. Derya Unutmaz

The next 10 years may add decades to human lifespan by compressing the time it takes to understand, treat, and prevent disease. In this episode, Dr. Derya Unutmaz explains why accelerating AI could transform drug discovery, shorten clinical trials, and push cancer treatment toward increasingly personalized interventions. He also reframes AI not as an existential threat, but as a medical enabler that doctors may soon be ethically obligated to use.

Topics: Why the next 10 years may add 50 to your lifespan · How AI is transforming drug discovery · Could digital twins shorten clinical trials? · Can AI predict drug safety and efficacy? · Have we already reached AGI? · Why AI may be medicine’s greatest force multiplier

The 7 Habits of People Who Age Slower | Dr. Steve Horvath

196K views · 4mo ago · 2:40:34

Guest: Dr. Steve Horvath

The strongest anti-aging strategy may be less about dramatic reversal and more about removing what accelerates aging in the first place. In this episode, Dr. Steve Horvath maps out the science behind biological age and how aging clocks are changing the way researchers evaluate longevity interventions. He also explains why omega-3s, a daily multivitamin, and sufficient vegetable intake stand out as evidence-backed, compounding levers for shifting biological age over time.

Topics: What exactly is biological aging? · Do all aging clocks measure the same thing? · PhenoAge vs. GrimAge—how methylation reveals mortality risk · Why GrimAge is a powerful mortality predictor · How your epigenome remembers long-term stress · Can parents pass stress to offspring through the epigenome?

The Scientific Formula for a "Healthy Day" | Dr. Kelly Starrett

147K views · 5mo ago · 3:05:18

Guest: Dr. Kelly Starrett

Range of motion is the one aspect of your physiology that doesn't have to decline with age, but neglect almost guarantees that it will. In this episode, Dr. Kelly Starrett explains how to build a durable body by restoring the movement patterns that modern life strips away. He also lays out a clear framework for raising resilient young athletes grounded in sleep, fueling, play, and skill development rather than early specialization and excess volume.

Topics: Why pain doesn't always mean you're injured · How to manage persistent pain without stopping training · Does foam rolling really improve pain and mobility? · Can soft tissue work reduce soreness and help you unwind? · Why soreness isn’t proof of a good workout · Is neck pain after overhead pressing a mobility issue?

How Omega-3s May Slow Biological Aging (New Evidence)

69K views · 6mo ago · 1:12:06

One of the simplest longevity interventions may also be one of the most neglected: getting enough omega-3. In this presentation from Expo West 2026, presented by Nordic Naturals, Dr. Rhonda Patrick explains how omega-3 status influences cardiovascular health, brain aging, and resistance to age-related muscle decline.

Topics: Is low omega-3 intake a top preventable cause of death? · Can higher omega-3 levels extend lifespan? · Is low omega-3 intake as harmful as smoking? · Does omega-3 lower heart attack and stroke risk? · How omega-3 protects the heart · Can omega-3s slow biological aging?

How To Build Lasting Happiness | Dr. Arthur Brooks

60K views · 7mo ago · 2:29:05

Guest: Dr. Arthur Brooks

Most of us are pursuing happiness exactly the wrong way. Overuse of technology is creating a meaning deficit, rewiring our brains away from purpose. In this episode, Dr. Arthur Brooks explains why relentless device use prevents us from asking the critical questions that define our lives, why high achievers often feel profoundly empty, and how the "striver's curse" makes satisfaction fleeting.

Topics: The three macronutrients of happiness · Why chasing pleasure alone won't make you happy · The role of struggle in achieving satisfaction · Why happiness requires unhappiness · The Pleistocene brain—why pleasure is meant to be shared · Does avoiding boredom rob you of meaning?

How To Boost NAD Levels To Fight Inflammation, Improve Recovery, and Slow Aging

107K views · 8mo ago · 1:54:18

Many symptoms attributed to aging are also consistent with chronic inflammatory stress and impaired NAD metabolism. Dr. Charles Brenner explains the mechanisms, the human data, and what interventions actually move the needle. He also cuts through the crowded world of NAD boosters, including oral NAD pills, NMN, NR, and NAD IV drips, clarifying what actually raises NAD in humans and what emerging research suggests about NR for lowering inflammation and improving recovery.

Topics: Why disease states disrupt NAD levels · How coronavirus infection impacts NAD levels · Can diet and supplements artificially inflate NAD levels? · Why blood NAD might not show the full picture · How obesity and insulin resistance drain NAD resources · Does poor sleep disrupt NAD levels?

Dr. Rhonda Patrick: Maximizing Healthspan with Exercise, Sauna, & Cold Exposure

55K views · 9mo ago · 1:31:59

Three of the most powerful, evidence-based levers for extending healthspan require no prescription: vigorous exercise, deliberate heat, and deliberate cold. In this presentation, Dr. Rhonda Patrick details how vigorous-intensity exercise, strategic sauna sessions, and targeted cold therapy each independently (and synergistically) enhance cardiovascular fitness, protect against cognitive decline, reduce inflammation, and improve overall metabolic resilience.

Topics: Can improving VO2 max really extend your life by 5 years? · Why being sedentary should be considered a disease · Why moderate exercise often fails to boost VO2 max · The most effective HIIT protocols for increasing VO2 max · How to measure your VO2 max without going to a lab · Can vigorous exercise reverse 20 years of heart aging?

Why Vigorous Exercise Is 4–10x More Effective Than Moderate (New Evidence)

130K views · 10mo ago · 2:10:59

One minute of vigorous exercise may be worth up to ten minutes of “moderate” cardio for extending lifespan and preventing chronic disease. In this Journal Club episode, Rhonda Patrick, PhD and endurance athlete Brady Holmer dissect a new Nature Communications study of more than 70,000 adults showing that vigorous intensity is roughly 4–10x more potent than moderate activity for reducing all-cause mortality, cardiovascular events, type 2 diabetes, and cancer outcomes—far…

Topics: What exactly is the 1:2 rule for exercise intensity? · Calorie burn vs. longevity—origins of the 1:2 rule · What counts as 'vigorous' exercise, really? · Where the exercise guidelines fall short · Can your wearable predict disease risk years in advance? · Is vigorous activity easier to achieve than people think?

Dr. Rhonda Patrick: Optimizing Longevity with Micronutrients & Vigorous Exercise

94K views · 11mo ago · 50:37

Vitamin D deficiency, low omega-3 intake, and insufficient vigorous exercise silently accelerate aging—but simple, targeted interventions can profoundly reverse their effects. In this presentation from The Vibrant Wellness Longevity Summit in Austin, Texas, Dr.

Topics: Why vitamin D is much more than a vitamin · How much vitamin D reverses deficiency? · Why vitamin D deficiency is so common · The role of vitamin D in aging · Can genetically low vitamin D shorten lifespan? · The vitamin D dose that reverses epigenetic age

Why You Can’t Sleep (and How to Fix It) | Dr. Michael Grandner

252K views · 1y ago · 3:41:18

Guest: Dr. Michael Grandner

Chronic insomnia and untreated sleep apnea aren't minor inconveniences—they profoundly accelerate cognitive decline, impair performance, and diminish resilience. In this episode, Dr. Michael Grandner outlines practical, scientifically validated interventions, including CBT-I and stimulus control strategies, to retrain your body for consistently restorative sleep.

Topics: Poor sleep vs. insomnia—how can you tell? · Does stressing about sleep make insomnia worse? · CBT-I’s real target—wakefulness, not sleepiness · Why your bed should be reserved strictly for sleep · Can trying too hard to sleep backfire? · Scrolling yourself awake? Try standing instead

How To Increase Your Testosterone Levels Naturally | Derek from MPMD

270K views · 1y ago · 3:12:34

When testosterone runs low, libido isn’t the only casualty—muscle mass drops, fat accumulates, insulin resistance rises, and motivation declines. In this episode, Derek from More Plates More Dates (@MorePlatesMoreDates) highlights common pitfalls that suppress testosterone and evaluates popular testosterone-boosting supplements like Tongkat Ali, boron, and ashwagandha, clarifying what's evidence-based versus overhyped.

Topics: Why is testosterone essential for men? · The role of testosterone in women’s health · Does higher testosterone shorten lifespan? · What the castrati reveal about testosterone and longevity · Free vs. total testosterone—what’s the difference? · Best practices for measuring and interpreting testosterone levels

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

1.1M views · 1y ago · 2:57:16

Guest: Dr. Ben Bikman

Insulin resistance silently shapes the trajectory of nearly every major chronic disease, yet it's often overlooked until blood sugar abnormalities become obvious. In this episode, Dr. Ben Bikman exposes the dietary culprits that drive metabolic dysfunction and highlights actionable, evidence-based tactics for improving metabolic health.

Topics: Can you be insulin resistant with normal glucose levels? · Can glucose monitors detect hidden insulin resistance? · What your skin reveals about insulin resistance · Why is insulin resistance behind so many chronic diseases? · Does obesity cause insulin resistance—or vice versa? · Insulin’s surprising roles beyond blood sugar control

How To Use Coffee To Live Longer (Full Guide & Research)

429K views · 1y ago · 49:09

Coffee potentially reduces epigenetic age by up to one year in regular coffee drinkers, but its effectiveness hinges entirely on how you brew it. In this episode, I outline precisely how coffee reduces DNA damage, a key driver of cancer and cellular aging, and why choosing filtered coffee over methods like French press significantly lowers cholesterol risk.

Topics: Can coffee really slow biological aging? · Is coffee actually protective for your heart? · Why morning coffee is healthier than afternoon coffee · How coffee improves your metabolic health · Does coffee significantly reduce cancer risk? · Can coffee actively prevent DNA damage?

This Supplement Could Cut Your Dementia Risk By 40%

119K views · 1y ago · 17:15

Vitamin D is far more than just a vitamin—it's a potent steroid hormone regulating nearly 5% of our genome. Yet, remarkably, up to 70% of Americans aren't getting enough, placing them at increased risk for dementia and Alzheimer's disease.

Topics: Can vitamin D supplements reduce dementia risk? · How common is vitamin D deficiency? · What studies reveal about genes, vitamin D, and dementia · Does deficiency accelerate brain aging? · Can vitamin D supplementation enhance cognitive function? · Dementia risk reduction insights from 12,388 adults

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

368K views · 1y ago · 3:48:37

Guest: Dr. Andy Galpin

Nutrition, supplementation, and recovery are foundational for enhancing exercise performance, but their full potential often remains untapped. In this episode, Dr. Andy Galpin, a renowned expert who has coached Olympians, world champions, and professional athletes across major sports, breaks down exactly how to leverage these critical elements to meaningfully enhance your results.

Topics: Eating to perform vs. eating to live longer—do you have to choose? · Training fasted—are the mitochondrial benefits worth it? · What should you eat before early-morning strength training? · Why nutrient timing isn’t critical for the average exerciser · Is intermittent fasting killing your gains? · Carbs before resistance training—fuel or fluff?

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

701K views · 1y ago · 1:50:31

Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, Dr. Darren Candow, a leading researcher with over 140 peer-reviewed publications, explores creatine’s diverse physiological impacts, from bolstering cognitive resilience under stress to mitigating symptoms of depression and protecting against cognitive decline caused by sleep deprivation.

Topics: What makes creatine effective for exercise performance? · The loss of explosive power with aging · How creatine speeds up recovery between sets · Two ways creatine boosts muscle strength · Why creatine might not speed typical weight-training recovery · Anti-catabolic effects

The Science of Exercise for Cancer | Kerry Courneya, PhD

95K views · 1y ago · 1:48:24

For decades, exercise was considered an optional part of cancer care—something beneficial for general health but not essential. The evidence is now overwhelming: exercise is not just supportive—it’s a therapeutic intervention that recalibrates tumor biology, enhances treatment tolerance, and improves survival outcomes.

Topics: Why exercise should be effortful · How to meaningfully reduce risk of cancer · What type of exercise is best? · How exercise reduces risk—even for smokers and the obese · Weekend-only exercise · 150 vs. 300 minutes per week (more is better—up to a point)

How to Solve Aging in America (US Senate Testimony)

68K views · 1y ago · 8:52

What if you had the chance to speak directly to America’s leaders about the biggest crisis in health and longevity? Last Wednesday, I had exactly that opportunity when I testified before the United States Senate Special Committee on Aging.

How to Train According to the Experts

163K views · 1y ago · 2:53:08

Guest: Brady Holmer

Over the years, I’ve interviewed the world’s leading experts in exercise science, nutrition, and longevity. Now, we’ve distilled their most powerful insights into a comprehensive, science-backed training and supplement guide.

Topics: Why your training goals matter · Are 3 weeks of bed rest worse for fitness than 30 years of aging? · How to measure cardiorespiratory fitness · Why VO2 max is a marker of longevity · The role of VO2 max in endurance training · How to improve lactate clearance

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

124K views · 1y ago · 40:10

Topics: Why muscle matters · Why do we lose muscle? · How to negate anabolic resistance · Why it's never too late to build muscle · Requirements for overweight & obese individuals · Exposing the flaws of the RDA

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

88K views · 2y ago · 49:58

Exercise, meal timing, and sleep—what do they have in common? They’re three simple yet powerful tools we all have at our disposal for optimizing metabolic health, a critical factor in determining how well we age. Even slightly elevated blood glucose levels, still within the "normal" range, can accelerate brain atrophy, targeting critical areas like the hippocampus and amygdala, both linked to aging and neurodegeneration.

Topics: Why HIIT outshines zone 2 for improving metabolic health · The signaling role of lactate production by muscle · Optimal HIIT conditions for improving body composition · How vigorous exercise repairs dysfunctional mitochondria · HIIT vs. zone 2 for mitochondrial biogenesis · Evidence-based HIIT protocols

What Microplastics Are Doing to the Brain, Body, and Reproductive Systems

104K views · 2y ago · 1:14:31

Every week, the average person ingests the equivalent weight of a credit card in plastic. While certain preventive measures can significantly reduce your intake of these harmful substances, it’s crucial to acknowledge a more daunting concern: the bioaccumulation of microplastics in the brain, potentially at ten times the rate of other organs.

Topics: The extent of the problem · Top sources of exposure · Contamination of our water · BPA, phthalates, & PFAS (forever chemicals) · How heating plastic affects BPA exposure · Our unfortunate habit of eating credit cards

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

276K views · 2y ago · 3:31:07

Dr. Layne Norton (@biolayne1) is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. We discuss why most people aren’t training too hard, when to go to failure, whether seed oils are the predominant cause of chronic disease, why having a slow metabolism isn’t a credible reason for being overweight (for most), and the sustaining power of habits.

Topics: Layne's coaching philosophy · Why to start tracking calories (for at least 3 days) · Why people lie to themselves about food intake · The profound benefits of small exercise doses · Why you should treat exercise like brushing your teeth · Benefits of resistance training for older individuals

Dr. Luc Van Loon: Optimizing Protein Intake & Distribution for Muscle Growth

105K views · 2y ago · 2:09:30

Guest: Dr. Luc Van Loon

Dr. Luc van Loon is a renowned figure in the realm of exercise science, particularly celebrated for his deep understanding of protein metabolism, resistance training, and the nuanced role of collagen supplements in sports nutrition. Our conversation is an in-depth discussion on optimal protein intake & distribution strategies for stimulating muscle protein synthesis.

Topics: Why do we need protein? · How the protein RDA (0.8 g/kg) was established · Protein turnover in organs (brain, liver, etc.) · How much protein do you really need? · Recommended protein intake when dieting for weight loss · How the body adapts to higher protein

The Truth About Alcohol: Risks, Benefits, and Everything In-Between

118K views · 2y ago · 3:15:47

In this special episode, we’re taking a deep dive into alcohol. We’ll explore the science, misconceptions, controversies, and health effects of this widely used drug. I believe that a nuanced, scientific discussion on alcohol is the best way to provide you with the information you need to make an informed decision about alcohol use.

Topics: What does it mean to "have a drink"? · Drinking frequency definitions · How alcohol is metabolized · How genetics affect alcohol metabolism · Can alcoholism be inherited? · How food affects alcohol metabolism

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

344K views · 2y ago · 3:24:34

Dr. Andrew Huberman (@hubermanlab) is a Stanford professor, neurobiologist, and host of the incredibly popular Huberman Lab Podcast. He’s also the guest on this episode of the FoundMyFitness podcast. Our conversation encompasses an in-depth discussion of the brain’s dopamine system and provides a toolkit for enhancing motivation and focus.

Topics: Dopamine's Neuromodulatory Role · Motivation vs. Reward · Dopamine as a "Wave Pool" · Minimizing Smartphone Dopamine Effects · Dangers of Effortless Dopamine Peaks · Signs of High Motivation

Dr. Benjamin Levine: How Exercise Prevents & Reverses Heart Aging

251K views · 2y ago · 2:24:59

Guest: Dr. Benjamin Levine

Everyone has to get old sometime, but what if, at least for some aspects of aging, we didn't have to? Imagine if the loss of heart size and the stiffness that often comes with aging could be reversed, even well into late middle-age.

Topics: Are 3 weeks of bed rest worse for fitness than 30 years of aging? · Does exercise protect against long COVID? · "COVID triad testing" guidelines for evaluating heart health in athletes · Why strict bed rest is a model for space flight · How 12 weeks of bed rest affects heart size · Why a brand-new rubber band mimics a lifetime of endurance training

Why Exercise Intensity Matters for Longevity | CrossFit for Health 2024

107K views · 2y ago · 48:25

I recently had the privilege of presenting at the CrossFit Health Summit, where I described a constellation of factors that influence longevity – with special emphasis on the pivotal role of vigorous exercise throughout life.

Topics: The simple math of 45 days of life extension (per 1 mL/kg/min VO2max) · Is there an upper limit to the longevity benefits of VO2 max? · Why poor cardiovascular fitness is nearly as bad as a chronic disease · Why zone 2 training may not improve VO2 max (for some people) · Protocols for improving VO2 max quickly · How to estimate VO2 max in 12 minutes (without a lab)