FoundMyFitness Clips @fmfclips

FoundMyFitness Premium Members get access to live AMAs with Rhonda We host these once a month, and they're recorded if you miss it They also come with detailed show notes Details here: foundmyfitness.com/ask-me-anythin…

Curcumin may be one of the most effective natural compounds for lowering age-related inflammation It's been shown to lower TNF-α, a major inflammatory cytokine linked to biological aging That target is clinically important: TNF-α inhibitors, used in inflammatory diseases like rheumatoid arthritis, have been observationally associated with substantially lower Alzheimer’s risk The phytosomal form matters because standard curcumin is poorly absorbed and rapidly metabolized, while phytosomal delivery makes it much more bioavailable

From Rhonda's appearance on Diary of a CEO: youtube.com/watch?v=PyhmvA…

FoundMyFitness Premium Members get access to live AMAs with Rhonda We host these once a month, and they're recorded if you miss it They also come with detailed show notes Details here: foundmyfitness.com/ask-me-anythin…

Taking ~1.5-2 grams/day of EPA and DHA is enough to move most people from a low omega-3 index (~4%) to the high range (~8%), with major benefits: • ~5-year increases in life expectancy compared to a low omega-3 index • 50-90% lower risk of sudden cardiac death • 25% fewer adverse cardiac events (REDUCE-IT trial) • ~30% reduced heart attack risk (VITAL study) For longevity and cardiovascular health, this is one of the simplest low-hanging fruits

From Rhonda's appearance on @Derek_Fitness' podcast

Sign up to become a FoundMyFitness Premium Member Members get access to: • Monthly Q&As with Rhonda • The Aliquot podcast • Our Science Digest email And more Details here: foundmyfitness.com/crowdsponsor?u…

If you carry the APOE4 allele, alcohol becomes a much bigger brain health risk Roughly 1 in 4 people carry at least one copy, which raises Alzheimer's risk about twofold (two copies pushes it to 10 to 11 fold) APOE4 is linked to earlier blood-brain barrier breakdown and weaker repair after damage, which may make alcohol more harmful for neurodegenerative risk But APOE4 is not destiny: avoiding alcohol, protecting your heart, and exercising become much more important levers for lowering Alzheimer’s risk

Early-onset cancer rates have increased nearly 25% in the last 30 years. Why? Newer generations appear to be aging "biologically faster." A larger age gap among recent generations is associated with a greater risk of lung, GI, and uterine cancers, independent of genetic risk.

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From Rhonda's appearance on @Derek_Fitness's podcast

From Rhonda's appearance on @Derek_Fitness' podcast

Lutein and zeaxanthin may improve cognition, even in younger adults Found in dark leafy greens like kale and Swiss chard, these carotenoids are best known for eye health They accumulate in the retina, where they help neutralize light-driven oxidative damage linked to macular degeneration risk More surprisingly, they also accumulate in the brain, where higher blood levels are associated with better fluid and crystallized intelligence

Sign up to become a FoundMyFitness Premium Member Members get access to: • Monthly Q&As with Rhonda • The Aliquot podcast • Our Science Digest email And more Details here: foundmyfitness.com/crowdsponsor?u…

Eat more eggs if you want one of the best dietary sources of choline Choline helps make acetylcholine for cognition and phosphatidylcholine for your cell membranes, including the ones on your neurons It can also be converted into betaine, a methyl donor that works alongside folate pathways to help clear homocysteine Most people don’t get enough, and even a mild shortfall can contribute to fat building up in the liver (recommended intake: 550 mg/day for men, 425 mg/day for women; one large egg provides ~147 mg)

From Rhonda's appearance on @Derek_Fitness' podcast

Two years of vigorous exercise reversed about 20 years of structural heart aging in sedentary 50-year-olds By gradually building to 5–6 hours/week of training, participants reversed the shrinking and stiffening that comes with age The protocol: • Norwegian 4x4 intervals (once per week initially, later twice per week, eventually back to once per week) • Recovery aerobics (20–30 min. light exercise on days following intervals) • Endurance sessions (1+ hr. endurance training, plus a 30-min. base pace session weekly) • Strength training twice weekly The takeaway: even at 50, the heart can regain size and flexibility with enough structured training

Sign up to become a FoundMyFitness Premium Member Members get access to: • Monthly Q&As with Rhonda • The Aliquot podcast • Our Science Digest email And more Details here: foundmyfitness.com/crowdsponsor?u…

Learn more in our episode with Dr. Ben Levine: foundmyfitness.com/episodes/benja…

From the latest episode of the FoundMyFitness podcast with @prof_horvath Read the episode summary here: foundmyfitness.com/episodes/steve…

Dramatic “age reversal” claims are often the result of removing what was accelerating aging in the first place Obesity, smoking, inflammation, diabetes, sedentary behavior, and nutrient deficiencies can push aging clocks in the wrong direction When those problems are corrected, epigenetic age can fall sharply because the body is no longer being driven into accelerated aging So when someone claims to reverse their biological age by multiple years, it usually reflects removing a major accelerator (like obesity), not a miracle protocol