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FoundMyFitness · January 21, 2025 · 35m
Rhonda Patrick's 2025 Strength Training and Cardio Routine
Dr. Patrick walks through her personal 2025 exercise routine: HIIT protocols, Zone 2 cardio targets, strength training split, and sauna protocol. Emphasis on why she trains the way she does based on the longevity research she covers on the show.
This summary was generated from show notes and public descriptions, not from a full transcript review. Details may contain inaccuracies.
Canon
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Patrick: Zone 2 cardio (conversational pace, 60-70% max HR) is the foundation of her training because it maximally stimulates mitochondrial biogenesis — growing new mitochondria in muscle cells, which improves fat oxidation, insulin sensitivity, and metabolic flexibility.
Highlights
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Sauna after exercise amplifies the recovery and longevity benefits of both
Patrick: she pairs 20-minute sauna sessions with post-workout recovery. The combination produces synergistic benefits — exercise upregulates heat shock proteins, and subsequent heat stress amplifies and extends that upregulation.Was this useful?