Foundations First

About Foundations First

Evidence-based insights on how simple lifestyle changes can transform your health. We break down the latest research on exercise, nutrition, and wellness into practical strategies for longer, healthier living. Join us as we translate complex studies into actionable steps that fit your busy life, revealing the surprising impact that small, consistent habits can have on longevity, metabolism, and mental wellbeing.

Publisher

Patrick Denard

Category

health & fitness

Language

en

Explicit

No

First episode

28 Feb 2025

Latest episode

19 Apr 2025

Latest episodes

8 episodes in the feed.

1. 

   19 Apr 2025

   The Science Of Long-Term Marriages

   Dr. Patrick Denard explains why marriage is the most important decision you can make, with evidence showing divorce carries a mortality risk equivalent to smoking while healthy marriages can extend life by 10 years. Learn the science behind successful relationships and what factors predict marital satisfaction. With 40-50% of marriages ending in divorce and significant impacts on health and wealth, discover evidence-based factors for lasting partnerships: how waiting until after age 25 reduces divorce risk by nearly 50%; why personality alignment predicts satisfaction; the role of shared values; and how premarital education cuts divorce rates from 52% to 27%. TIMESTAMPS:00:00:00 Introduction00:01:02 Marriage importance00:02:41 Divorce statistics00:04:09 Health consequences00:04:55 Age at marriage00:06:09 Personality compatibility00:08:20 Values alignment00:10:04 Premarital education00:13:25 Health benefits STUDIES CITED:• Big Five Personality Test (2011) PMID: 21491219• Personality support (2021) PMID: 32931566• Marital stability (2019) PMID: 31208194• Intrinsic motivation (2021) PMID: 33736540• Premarital education (2010) PMID: 20053393• Divorce mortality PMID: 19076315 SPONSOR: Complete Surgical Nutrition - CompleteSurgicalNutrition.com

2. 

   12 Apr 2025

   Protein Myth Vs. Fact

   Protein Myths vs Facts: What Science Really Says About Your Protein Choices In this evidence-based episode, orthopedic surgeon Dr. Patrick Denard breaks down the science behind different protein sources and reveals what really matters for your health and longevity. Discover why maintaining adequate protein intake becomes increasingly important as we age, with research showing that proper protein consumption can significantly impact your health span. Learn about the surprising differences between protein types: Why whey protein contains higher leucine content (crucial for muscle synthesis) How protein needs change after age 50 (with clear recommendations) The unexpected cardiovascular benefits supported by recent research How protein intake impacts blood glucose control and inflammation Dr. Denard explains why increasing your protein intake to 1.2-1.5g per kg of body weight daily could reduce your all-cause mortality risk and help maintain muscle strength throughout life. With falls being the leading cause of accidental death over age 65, this information could literally save your life. TIMESTAMPS:00:00:00 Introduction to protein types debate00:01:33 Today's sponsor: Complete Surgical Nutrition00:02:15 Why protein matters for longevity00:04:41 Protein types defined and compared00:07:56 The critical role of leucine in muscle synthesis00:09:54 Protein sources for athletes and older adults00:11:43 Inflammation and protein consumption00:14:10 Protein's impact on heart health00:17:13 Blood glucose control benefits00:22:20 How much protein you actually need00:24:17 Key takeaways STUDIES CITED: 2018 Grip Strength and Mortality Study (PMID: 28991040) 2019 Nutrients Study on Protein Composition (PMID: 31683779) 2021 Sports Medicine Study on Plant vs Animal Protein (PMID: 33599941) 2021 Nutrients Review on Protein Types (PMID: 33652669) 2021 Nutrients Study on Glucose Control (PMID: 34202422) 2023 British Journal of Nutrition Systematic Review on Inflammation 2024 Clinical Nutrition Systematic Review on Cardiac Health 2001 Meddah et al. Study on Gut Microbiome 2022 Zhou et al. Study on Intestinal Bacteria 2017 Sanchez-Moya et al. Study on Prebiotic Effects Framingham Offspring Cohort Study on Grip Strength (PMID: 26525088) Multiple studies on leucine content and muscle protein synthesis SPONSOR: Complete Surgical Nutrition - Visit CompleteSurgicalNutrition.com Next episode: The Science of Long-Term Healthy Relationships

3. 

   5 Apr 2025

   Overcoming The Testosterone Decline

   Overcoming The Testosterone Decline | Dr. Patrick Denard In this essential episode, orthopedic surgeon Dr. Patrick Denard tackles the critical issue of declining testosterone levels in men as they age. Discover the shocking statistics from the Baltimore Study of Aging, showing testosterone drops by 9% in your 50s, accelerating to a staggering 91% decline by your 80s. Learn why this matters for your mood, muscle mass, and sex drive. Dr. Denard reveals three evidence-based strategies to maintain healthy testosterone levels without immediately resorting to hormone therapy: - Why resistance training must be at 70-100% of your max to boost testosterone by 25% - The optimal sleep window (between 6-8 hours) for maximum testosterone production - How diet affects your levels and why intermittent fasting might be lowering yours With compelling research showing higher testosterone levels are associated with a 40% reduction in cardiac risk, this information is vital for every man looking to maintain energy, strength and vitality throughout life. TIMESTAMPS: 00:00:00 Introduction to testosterone decline 00:02:08 The critical role of testosterone 00:04:29 Strategy #1: Strength training approach 00:07:52 Strategy #2: Sleep optimization 00:09:03 Strategy #3: Diet considerations 00:15:50 Key takeaways for optimal health STUDIES CITED: - Baltimore Study of Aging (Johns Hopkins) PMID: 11158037 - Resistance exercise testosterone increase study PMID: 15831061 - Testosterone exercise response timing study PMID: 21058750 - 2024 Sleep study (8,748 patients) PMID: 37452666 - Intermittent fasting testosterone effects PMID: 35684143 - Plant-based diet testosterone impact PMID: 38116769 - 2025 National Health and Nutrition Examination Survey PMID: 39756885 SPONSOR: Complete Surgical Nutrition CompleteSurgicalNutrition.com

4. 

   29 Mar 2025

   Ladies, Pick Up The Weights!

   Dr. Patrick Denard and Nurse Cass Glass discuss why strength training is crucial for women's health, despite common misconceptions about "getting too bulky." Learn how women actually receive greater longevity benefits from strength training than men, with research showing a 19% reduced mortality risk compared to just 11% for men. Discover why body image concerns create barriers for many women and how the combination of strength and aerobic exercise leads to optimal physical and mental health outcomes. Nurse Cass shares personal insights from her fitness journey, explaining how adding resistance training to her cardio routine created the most significant positive changes in her body and mood. TIMESTAMPS: 00:00:00 Introduction 00:00:57 Meet Nurse Kasidy Glass 00:01:28 Body image barriers 00:02:52 RED-S syndrome and nutrition 00:05:38 Changing fitness perceptions 00:08:00 Psychological benefits 00:10:23 Combining strength and cardio 00:12:26 Nutrition and supplements 00:15:26 Practical tips for beginners STUDIES CITED: • Body image study in aerobic vs. strength training (PMID: 24958656) • Australian women's resistance training study (PMID: 31323284) • Exercise comparison in women with obesity (PMID: 38567266) • Sex differences in physical activity mortality study (PMID: 38383092) • Pelvic organ prolapse in weightlifting women (PMID: 31813038) KEY TAKEAWAYS: • Women need only ONE strength session weekly for significant health benefits • Combined exercise programs show greatest improvements in body composition and mood • Strength training provides greater reduction in depression/anxiety than aerobic exercise alone • Contrary to fears, women who lift weights actually report better body satisfaction over time • Consistency matters more than intensity - even 20-30 minutes daily is sufficient SPONSOR: Complete Surgical Nutrition CompleteSurgicalNutrition.com Find Nurse Kasidy on social media @nurse.kas.glass

5. 

   22 Mar 2025

   Want A Satisfying Career? Here Is What The Data Tells Us

   Dr. Patrick Denard explains why everyone should prioritize career satisfaction, even with a steady job. Learn how happiness levels affect your income, long-term success, and overall well-being, plus discover practical "career hacks" for better professional fulfillment. With 50% of Americans reporting job dissatisfaction and 35% viewing work as "just a way to get through," understanding the happiness-career connection is crucial. Dr. Denard shares insights from research studies and reveals surprising factors that predict career success over decades. TIMESTAMPS:00:00:00 Introduction00:00:53 Career decisions importance00:01:13 Job satisfaction statistics00:02:03 World Happiness factors00:03:27 Harvard Men's Study findings00:04:14 Income benchmarks00:05:31 $100K happiness threshold00:07:16 Happiness predicting success00:08:56 Career decision strategies00:11:40 Key findings summary00:13:22 Taking responsibility STUDIES CITED:• Pew Research Institute Survey (2024)• World Happiness Report (2023)• Harvard Men's Study (725 participants)• Proc Natl Acad Sci (2023) PMID: 36857342• Australian Youth Study (1999) 5,000 participants• Career Development Study PMID: 33535699 KEY TAKEAWAYS:• Happiness affects both job satisfaction and income potential• Internal well-being matters more than job title or position• Self-awareness and aptitude matching improve career decisions by 37%• Emotional intelligence correlates directly with salary increases SPONSOR: Complete Surgical NutritionCompleteSurgicalNutrition.com

6. 

   16 Mar 2025

   Why You Should Care About Bone Health Early In Life

   Dr. Patrick Denard explains why everyone should prioritize bone health decades before osteoporosis becomes a concern. Learn how bone density peaks in your 20s, begins declining in your 30s, and what simple strategies can prevent devastating consequences later in life. With 19% of women and 4% of men over 65 having osteoporosis, this information is relevant to everyone. Dr. Denard shares evidence-based approaches to maximize bone density including why resistance training outperforms other exercises, the truth about vitamin D supplementation, and how binge drinking in college could permanently reduce bone density by 15%. TIMESTAMPS: 00:00:00 Introduction 00:01:32 Bone density facts and peak years 00:02:40 The role of exercise and bone remodeling 00:04:27 The devastating consequences of hip fractures 00:07:09 The three key factors for bone health 00:07:33 Exercise impact on bone mineral density 00:11:42 Vitamin D: What the evidence shows 00:14:52 Alcohol's effect on bone density 00:15:51 The surprising permanent impact of binge drinking 00:17:22 Key takeaways for lifelong bone health STUDIES CITED: MEDEX-OP Randomized Controlled Trial (PMID: 34033146) Sports Medicine Meta-Analysis (PMID: 23754172) Cochrane Database Systematic Review (PMID: 36705288) Alcohol Effects Study (PMID: 21927919) KEY TAKEAWAYS: Bone density peaks in your 20s and declines in your 30s Weight training is more effective than Pilates for bone density (1.7% improvement) Hip fractures lead to 50% of people losing the ability to walk independently Binge drinking may cause permanent 15% reduction in bone density SPONSOR: Complete Surgical NutritionCompleteSurgicalNutrition.com

7. 

   8 Mar 2025

   Why Everyone Should Try a Glucose Monitor

   Dr. Patrick Denard explains why everyone should monitor blood glucose levels, even without diabetes. Learn how glucose spikes affect your energy, long-term health, and cancer risk, plus discover practical "glucose hacks" for better metabolic health. With 11.3% of Americans having diabetes and another 1 in 3 with prediabetes, understanding glucose control is crucial. Dr. Denard shares personal insights from wearing a continuous glucose monitor and reveals surprising foods that unexpectedly spike blood sugar. TIMESTAMPS: 00:00:00 Introduction 00:01:01 The mid-day crash connection 00:02:16 Why healthy people should care 00:04:26 Diabetes statistics 00:05:44 Cancer-glucose connection 00:09:57 Personal monitoring experience 00:13:58 Vinegar before meals 00:15:39 Food ordering strategy 00:17:29 Exercise timing and type 00:20:01 Key takeaways STUDIES CITED: • CDC Diabetes Statistics • Journal of Diabetes Research (2015) PMID: 26064976 • Diabetes Care (2015) PMID: 26106234 • UNC Systematic Review (2018) PMID: 29396781 • Yale Cancer Study PMID: 35244142 KEY TAKEAWAYS: • Glucose control impacts energy levels and cancer risk • Food order matters more than you think (37% reduction) • Post-meal walks reduce glucose spikes by 22% • Resistance training provides the best glucose control (30% reduction) SPONSOR: Complete Surgical Nutrition CompleteSurgicalNutrition.com

8. 

   28 Feb 2025

   Muscle: The Organ of Life

   Dr. Patrick Denard explores how muscle strength impacts longevity, blood sugar, and mental health. Discover how just 30 minutes of daily exercise can dramatically improve health outcomes and work as effectively as medications. Only 28% of Americans meet exercise guidelines, yet adding 1-2 days of weightlifting weekly can reduce mortality by 9-33%. Combined with aerobic exercise, this reduction reaches up to 47%. For glucose control, strength training was shown to be more important than dietary changes alone. The mental health benefits are equally impressive, with resistance training showing effect sizes (0.43) that exceed many medications (0.22-0.37). TIMESTAMPS:00:00 Introduction01:35 Muscle facts02:27 Longevity benefits06:30 Glucose control11:00 Mood enhancement13:48 Key takeaways15:54 Next episode preview STUDIES CITED:• British Journal of Sports Medicine (2022) PMID: 36167669• BMC Public Health, PMID: 37316812• Sports Medicine Open (2021) PMID: 34050828• JAMA Psychiatry (2018) PMID: 29800984• British Journal of Sports Medicine (2023) PMID: 36796860 KEY TAKEAWAYS:• Strength training has distinct benefits beyond aerobic exercise• Strength training improves glucose control through different mechanisms• Strength training improves mood as effectively as pharmacotherapy• Just 30 minutes daily delivers substantial health benefits SPONSOR: Complete Surgical Nutrition CompleteSurgicalNutrition.com

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

Apple Podcasts (US)

5.0 / 5

5 ratings

Spotify

5.0 / 5

5 ratings

Podcast Authority Score: 47 / 100

A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.

Quality

74

Social presence

0

YouTube

0

Engagement

51

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