Featured Episodes

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  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.

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  00:00:00

  Introduction

  00:02:37

  ApoE4 increases Alzheimer’s disease risk, but healthy habits can reduce risk (Dale Bredesen discussion)

  00:05:20

  People who are ApoE4+ have 2x the risk of having sleep apnea (Matthew Walker segments)

  00:12:03

  Glial cells are the sewage system for the brain

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  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.

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  Introduction

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  Why some people respond to antidepressants while others don't

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  Ancient wisdoms and traditions offer value in treating depression

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  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.

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  Introduction

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  Implications of sauna bathing on risk on pneumonia and respiratory illness

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  Finnish sauna

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  Humidity and the immune system

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  Temperature and duration of sauna bathing to obtain the cardiovascular benefits

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  The effects of sauna and hot baths on heat shock proteins

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  Stress modalities including hot baths

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  Rhonda’s personal sauna practices for longevity

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  Comparing the efficacy and safety of infrared saunas versus traditional saunas

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  Time, temperature, and frequency to get longevity benefits and heat shock proteins

  00:31:23

  Heat stress response from various types of heat

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  How whole-body hyperthermia, similar to sauna, improves drug-resistant depression

  00:35:57

  How sauna use mimics moderate cardiovascular exercise

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  Minimum age for kids to start using the sauna

  00:38:08

  How fasting affects human growth hormone versus IGF-1 and what their respective roles are in muscle mass

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  Most compelling things related to improving health and longevity that Rhonda strongly believes in that others might not

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  Sauna use while fasting

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  Whether or not sauna use is helpful for tension headaches

  00:48:30

  Firefighters should not use sauna after a fire because the exposure to chemicals and toxins can be absorbed deeper into the body

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  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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  Intermittent fasting caused an increase in bacterial richness in the gut microbiome that correlated with increased T-regulatory immune cells

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  Fasting mimicking diet, the ketogenic diet, and autoimmune diseases

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  Autophagy during fasting

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  It takes 5 days of water fasting in humans in order to reduce IGF-1 levels 50%

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  When is autophagy occuring during a fast?

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  Sensitivity of biomarkers of inflammation and autophagy

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  Resveratrol is a caloric restriction or fasting mimetic compound that decreases protein acetylation via enzymes called sirtuins

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  Spermidine is a fasting mimetic compound found in foods like natto that directly inhibit protein acetylation

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  Spermidine has been shown to prolong lifespan in animal studies via increasing autophagy

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  Spermidine has been shown to improve memory capacity and heart function in animal studies

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  Aerobic exercises in a fasting state induces autophagy quicker than in a fed state

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  Mild caloric restriction for over 6 years induces autophagy

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  Rhonda discusses proxies that can be used for detecting autophagy

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  Intermittent fasting, prolonged fasting and healthspan

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  What we know about the minimal fasting time it takes to induce autophagy and apoptosis

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  After a fast, refeeding causes stem cells to replenish the lost cells and rejuvenate tissues

  00:33:35

  Comparing and contrasting a ketogenic diet with prolonged fasting

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  The most effective way to induce autophagy is exercise and prolonged water fasts

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  Rhonda compares the rejuvenation effect of time-restricted eating vs prolonged fasting vs fasting-mimicking diet

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  Rhonda's thoughts on coffee breaking a fast

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  Calorie-free substances during a time-restricted eating window vs. a prolonged fast

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  Supplements and other medications outside of a time-restricted eating window

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  Your body metabolizes xenobiotics differently depending on the time of the day

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  Sauna and exercise improves cardiovascular fitness in a synergistic way

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  Differences between a fasting-mimicking diet vs a water-only fast

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  Balancing protein intake with IGF-1 and mTOR

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  Prolonged fasting and gallstone risk

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  Fasting and cardiovascular disease

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  Comparing two 48-hour fasts vs one 72-hour fast for inducing autophagy and apoptosis

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  Rhonda talks about the benefits of fasting that are independent from ketosis

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  Fasting and cancer

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  Time-restricted eating and DNA damage

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  Tips for time-restricted eating for people who work long hours

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  12-hour vs 10-hour restricted eating windows

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  Time-restricted eating and breastfeeding

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  Diet, lifestyle, and cancer

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  Ketosis and Parkinson’s disease

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  Statins, low cholesterol, and Parkinson’s disease

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  Ketogenic diet and blood glucose levels

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  Fasting, sauna, and muscle mass

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  Eating a carbohydrate-rich meal before a workout

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  Prolonged fasts and the gut microbiome

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  Contraindications for fasting in women

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  Rhonda’s tips for preventing jet lag in new time zones

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  Rhonda’s tips for managing circadian rhythm in shift-workers

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  The effects of fasting on muscle mass

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  Organs shrink during a fast then regrow during the refeeding phase

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  Supplementing with branch chain amino acids during a fast

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  Tips for refeeding after a prolonged fast

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