The Aliquot Preview
Rhonda Patrick, Ph.D.
This is the Aliquot Preview - a sneak peek into FoundMyFitness’s members-only podcast: The Aliquot. Learn more about The Aliquot at foundmyfitness.com/aliquot. Every month we release one free preview episode here so you can sample one of the many FoundMyFitness Premium Membership benefits. So what is an aliquot? An aliquot is a sample taken from a larger whole, that captures the essence of the entirety. FoundMyFitness Aliquots are short, members-only podcasts focused on single topics, curated and remixed to surface our richest content on the most popular topics like diet and nutrition, health span and life extension, exercise, fasting, ketosis, sauna and cold exposure, sleep and depression. Some episodes are edited excerpts, highlights, and informative moments taken from full interviews in the FoundMyFitness podcast (with a little more context from Dr Rhonda Patrick!) Other episodes are mash-ups and highlights from our regular Q&As with members. Become a FoundMyFitness Premium member to get access to weekly Aliquots, biweekly Science Digest emails, and monthly Q&As with Rhonda. Learn more at foundmyfitness.com/crowdsponsor.
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Top 10 The Aliquot Preview Episodes
Goodpods has curated a list of the 10 best The Aliquot Preview episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to The Aliquot Preview for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite The Aliquot Preview episode by adding your comments to the episode page.
08/11/23 • 36 min
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
- Q&A #48 How much protein can induce muscle protein synthesis in one meal
- Q&A #34 How to preserve muscle mass while fasting
- Q&A #40 The effects of rapamycin on muscle building
- Q&A #38 The conflicting data between protein requirements for longevity vs muscle building
Learn more and sign up at: https://www.foundmyfitness.com/aliquot
PREVIEW Aliquot #61: How dietary fiber influences metabolic health
The Aliquot Preview
07/19/22 • 32 min
Dietary fiber is a broad term that refers to the non-digestible components of fruits and vegetables. Gut microbes break down certain types of fiber, releasing micronutrients trapped in the fiber matrix and producing beneficial metabolic byproducts, such as short-chain fatty acids. Fiber exerts a wide array of beneficial health effects, influencing metabolic health, and may be an important, if overlooked, component of ketogenic diets. In this Aliquot, Dr. Michael Snyder, Dr. Dominic D'Agostino, and Dr. Rhonda Patrick discuss the benefits of dietary fiber.
- (00:00) Introduction
- (00:44) The gut microbiome influences glucose and cholesterol regulation
- (07:25) Benefits of including a variety of fibers on a ketogenic diet
- (10:51) Titrating carbohydrates when beginning a ketogenic diet reduces side effects
- (20:30) Eating fiber-rich foods optimizes the health benefits of a ketogenic diet
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, biweekly Science Digest emails, and more.
Learn more and sign up at: https://www.foundmyfitness.com/aliquot
PREVIEW Aliquot #54: Dietary and environmental factors that may impact autoimmune diseases
The Aliquot Preview
04/04/22 • 30 min
Autoimmune diseases such as type 1 diabetes, rheumatoid arthritis, and multiple sclerosis occur when the immune system mistakes the body's own proteins for those released by invading pathogens. The immune system has strategies for filtering these autoimmune cells out of circulation; however, this filter can malfunction due to age, genetic predisposition, disruption of the gut barrier and gut microbiota, or other environmental exposures. In this episode of the Aliquot podcast, we'll discuss autoimmunity and how childhood exposure to germs, dietary fiber intake, and fasting can build a healthy and balanced immune system.
- (00:00) Introduction
- (02:06) Childhood exposure to germs educates the immune system (Eran Elinav segment)
- (08:51) Environment has more influence over the microbiome than genes
- (12:42) The conversation between gut bacteria and the immune system (Sonnenberg segment)
- (15:51) Fiber feeds friendly bacteria and attenuates immune overactivity
- (19:15) Prolonged fasting resets autoimmunity (Valter Longo segment)
- (22:55) Fasting is an opportunity to repair the body
Watch the full episode featuring Dr. Eran Elinav
Watch the full episode featuring Drs. Erica & Justin Sonnenburg
Watch the full episode featuring Dr. Valter Longo
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, biweekly Science Digest emails, and more.
Learn more and sign up at: https://www.foundmyfitness.com/aliquot
PREVIEW Aliquot #59: How alcohol affects sleep, behavior, and cancer risk
The Aliquot Preview
06/20/22 • 32 min
Alcohol, one of the most used drugs worldwide, is a controversial subject. Whereas some research suggests drinking alcohol improves health, an abundance of evidence indicates that drinking alcohol also harms health. Particularly, higher alcohol intake is associated with an increased risk of many cancers. Some of the deleterious effects of drinking may be due to alcohol's effects on sleep. Although alcohol may help us feel calm and ready to sleep, it has surprising effects on REM sleep and maybe our waking behaviors too. In this Aliquot, we discuss some of the risks and surprising effects of alcohol on human health and behavior.
- (00:00) Introduction
- (00:57) Multiple drinks per day increases the risk of many cancers (Member Q&A segments)
- (07:16) Moderate alcohol consumption reduces cognitive impairment risk, heavy drinking increases it
- (08:58) Mild alcohol intake increases the likelihood of living to 90 and improves insulin sensitivity
- (11:30) Alcohol dampens autoimmunity, but increases infection risk
- (12:07) Take-home messages about breast cancer
- (14:38) Alcohol and four other factors that reduce sleep quality (Matthew Walker segments)
- (20:16) Alcohol is a sedative, but reduces sleep continuity and suppresses REM sleep
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, biweekly Science Digest emails, and more.
Learn more and sign up at: https://www.foundmyfitness.com/aliquot
PREVIEW Aliquot #41: Q&A and Interview Mashup - Blood Tests, Biomarkers, and Lab Work
The Aliquot Preview
10/18/21 • 18 min
“If you can not measure it, you can not improve it.” - William Thompson
Getting regular checkups and undergoing blood tests are fundamental to maintaining good health. FMF guests with expertise ranging from lipid metabolism to Alzheimer's disease risk to micronutrient status have shared their recommendations regarding blood tests that a person should consider adding to their yearly checkup. This Aliquot brings many of those conversations together in one place.
- (00:00) Introduction
- (02:44) Self-experimentation with the ketogenic diet and the biomarkers to measure daily (Tim Ferriss discussion)
- (07:28) Longevity markers that are clinically available (Valter Longo discussion)
- (14:55) Vitamin D and COVID-19 (Roger Seheult discussion)
- (18:24) Getting a particle-focused lipid LDL panel performed requires a medical diagnosis and prescription (Ronald Krauss discussion)
- (23:01) The MEND protocol and its successor, the ReCODE protocol for Alzheimer’s disease (Dale Bredesen discussion)
- (35:24) How specific micronutrient inadequacies may promote immune dysregulation (Rhonda Patrick discussion)
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, biweekly Science Digest emails, and more.
Learn more and sign up at: www.foundmyfitness.com/aliquot
PREVIEW Aliquot #38: Zinc's role in brain and immune health
The Aliquot Preview
08/31/21 • 19 min
Zinc is an essential nutrient that participates in many biological processes and plays critical roles in immune function, protein synthesis, wound healing, DNA synthesis, cell division, and brain health. Zinc deficiency puts a person at risk for a subtype of Alzheimer's disease and poor immune function. In this Aliquot, Drs. Dale Bredesen and Rhonda Patrick describe some of the many roles that zinc plays in human health.
- (00:00) Introduction
- (01:47) How serum copper-to-zinc ratios can help differentiate types of Alzheimer’s disease pathogenesis (Dale Bredesen discussion)
- (06:06) Mild zinc deficiency may decrease immune function (Rhonda Patrick discussion)
- (08:45) Many people in the U.S. are not obtaining adequate amounts of micronutrients
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, biweekly Science Digest emails, and more.
Learn more and sign up at: https://www.foundmyfitness.com/aliquot
PREVIEW Aliquot #26: How mRNA COVID-19 Vaccines Work
The Aliquot Preview
04/30/21 • 10 min
Traditional vaccines take many years to develop. A recent innovation in vaccine technology involves exploitation of messenger RNA, or mRNA, to facilitate rapid scaling of vaccines and expedite their modification if the virus mutates significantly. The Pfizer and Moderna COVID-19 vaccines capitalize on this technology to induce antibody production against the SARS-CoV-2 virus. In this episode, we discuss:
- (00:00) Introduction
- (01:31) The difference between the mRNA and traditional vaccines
- (06:29) Real vaccine side effects known to exist (and why Dr. Seheult believes that the benefits outweigh the risk)
PREVIEW Aliquot #25: Coffee, caffeine, and sleep
The Aliquot Preview
04/01/21 • 25 min
Coffee consumption is associated with protection from several chronic diseases, including cancer, cardiovascular disease, and neurodegenerative disease. Whereas some of the beneficial effects of coffee may stem from its ability to induce autophagy, other evidence points to the benefits of caffeine, which, when consumed early in the morning – resets the body's internal clocks and provides a mental boost that helps us start the day and may even protect telomeres. But the long half-life of caffeine can reduce sleep quality, fueling a vicious cycle of poor sleep, daytime grogginess, and increased caffeine consumption. This Aliquot segment features Dr. Guido Kroemer, an expert in immunology, cancer biology, aging, and autophagy; Dr. Satchin Panda, an expert in circadian rhythm research; Dr. Matthew Walker, a professor of neuroscience and psychology; Dr. Elissa Epel, an expert in telomere biology; and Dr. Rhonda Patrick (in an interview with Mike Maser).
- (00:00) Introduction
- (02:13) The class of compounds known as “caloric restriction mimetics” that affect autophagy (Guido Kroemer discussion)
- (11:04) Time-restricted feeding and coffee (Satchin Panda discussion)
- (18:06) The impact of diet on telomere length (Elissa Epel discussion)
- (19:31) Coffee in the evening reduces deep sleep by about 20 percent (Matthew Walker discussion)
- (21:58) The autophagy-enhancing effect of coffee (Guido Kroemer discussion)
- (23:41) Amount of caffeine in breastmilk (Rhonda Patrick discussion)
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, biweekly Science Digest emails, and more.
Learn more and sign up at: www.foundmyfitness.com/crowdsponsor
PREVIEW Aliquot #43: Protein consumption: Finding the Balance
The Aliquot Preview
11/30/21 • 33 min
Protein is essential for maintaining muscle mass as we age. Modulating protein intake via dietary intake or fasting can have variable effects on aging and muscle growth. Whereas fasting turns off multiple pathways associated with aging, such as mTOR, IGF-1, growth hormone, and others, eating for optimal fitness activates these important processes. In this aliquot, we discuss:
- (00:00) Introduction
- (02:57) Growth-longevity trade-off (Mike Maser discussion)
- (11:45) Role of IGF-1 in the aging process (Valter Longo discussion)
- (12:55) mTOR and the IGF-1 regulation by amino acids (Peter Attia discussion)
- (15:55) Anti-cancer effect of glutamine restriction outweigh the negative effect of glutamine deprivation on the gut and liver (Dominic D’Agostino discussion)
- (22:45) The possibility of using selective nutrient restriction as an autophagy-inducer (Guido Kroemer discussion
- (26:23) The IGF-1 Trade-Off: Performance vs. Longevity (Rhonda Patrick discussion)
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, biweekly Science Digest emails, and more.
Learn more and sign up at: https://www.foundmyfitness.com/aliquot
PREVIEW Aliquot #106: The Science of Longevity Vitamins: Taurine, Ergothioneine, and PQQ
The Aliquot Preview
04/30/24 • 35 min
Get more Aliquots! Become an 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 about The Aliquot podcast here
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?
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FAQ
How many episodes does The Aliquot Preview have?
The Aliquot Preview currently has 25 episodes available.
What topics does The Aliquot Preview cover?
The podcast is about Health & Fitness, Exercise, Nutrition, Sleep, Depression, Medicine, Fitness, Podcasts, Fasting, Diet, Health and Longevity.
What is the most popular episode on The Aliquot Preview?
The episode title 'PREVIEW Aliquot #92: The Underestimated Role of Resistance in Body Recomposition' is the most popular.
What is the average episode length on The Aliquot Preview?
The average episode length on The Aliquot Preview is 26 minutes.
How often are episodes of The Aliquot Preview released?
Episodes of The Aliquot Preview are typically released every 42 days, 21 hours.
When was the first episode of The Aliquot Preview?
The first episode of The Aliquot Preview was released on Feb 25, 2021.
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