FoundMyFitness

Dr. Richard Davidson joins the podcast to explore how meditation reshapes the brain, gut, and immune system. He discusses research showing that even five minutes of daily meditation can lower inflammatory markers and shift the gut microbiome. The conversation covers the four pillars of well-being, the six emotional styles, how mindset physically changes biology, why exercise may serve as a form of mindfulness, and practical ways to fold meditation into everyday routines. Rhodes also examines children's emotional absorption from parents, the role of social connection in longevity, and whether formal sitting practice is required for a flourishing life.

Dr. Derya Unutmaz discusses how accelerating AI could transform drug discovery, shorten clinical trials, and push cancer treatment toward personalized interventions. He argues that within a decade, AI may extend human lifespan by decades by compressing the time it takes to understand and treat disease. Unutmaz also reframes AI as a medical enabler rather than an existential threat, suggesting that doctors may soon be ethically obligated to use AI diagnostics. The conversation covers digital twins, cancer cures, and why preventing aging may be easier than reversing it.

Dr. Steve Horvath, creator of the epigenetic clock, joins Dr. Rhonda Patrick to discuss how biological age is measured and how it can be influenced. He explains why clocks like GrimAge and DunedinPACE are powerful predictors of mortality and aging speed, and which are best suited for testing anti-aging interventions. Horvath highlights the strongest evidence to date: omega-3 fatty acids, a daily multivitamin, and adequate vegetable intake can each slow epigenetic aging, with some studies showing up to five years of reversal in months.

Dr. Kelly Starrett joins Dr. Rhonda Patrick to discuss building a durable body by restoring lost movement patterns. They cover why range of motion doesn't have to decline with age, how to manage persistent pain without stopping training, and the importance of foam rolling and soft tissue work. Starrett offers practical mobility tests, warm-up strategies, and breathing techniques to improve spinal mobility and athletic performance. The conversation also touches on raising resilient young athletes and the difference between being fit and sport-ready.

Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member Most of us are pursuing happiness exactly the wrong way. Overuse of technology is creating a meaning deficit, rewiring our brains away from purpose. In this episode, Dr.

Dr. Arthur Brooks explains why many of us are pursuing happiness the wrong way. He introduces the three macronutrients of happiness, why the 'striver's curse' leaves high achievers feeling empty, and how technology robs us of meaning. Brooks shares a daily five-step protocol for managing negative emotions, the role of struggle in satisfaction, and why observing emotions makes them manageable. He also discusses how a tech detox can rewire the brain for meaning, and why dating apps might be keeping you single.

Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member Many symptoms attributed to aging are also consistent with chronic inflammatory stress and impaired NAD metabolism. Dr.

In this episode of FoundMyFitness, Dr. Rhonda Patrick interviews Dr. Charles Brenner, the discoverer of nicotinamide riboside (NR) as a vitamin. They explore how NAD levels decline with age, obesity, and inflammation, and how specific precursors like NR can restore NAD to combat inflammation, improve exercise recovery, and potentially slow aging. Brenner clarifies that many popular NAD products, including oral pills and IV drips, are ineffective, while NR and NMN are reliable ways to raise cellular NAD. The conversation covers the practical aspects of timing, safety during pregnancy, and the role of NAD in cognitive health and fertility.

Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member Download my "How to Train According to the Experts" guide One minute of vigorous exercise may be worth up to ten minutes of "moderate" cardio for extending lifespan and preven

Rhonda Patrick and endurance athlete Brady Holmer dissect a new Nature Communications study of over 70,000 adults showing that vigorous exercise is 4–10 times more effective per minute than moderate activity for reducing all-cause mortality, cardiovascular disease, cancer, and diabetes. They explore why the old 1:2 intensity ratio is outdated, how vigorous activity uniquely benefits VO₂ max and artery health, and why wearable data might help predict disease risk early. The conversation highlights practical ways to incorporate vigorous movement into daily life for longevity.

Get access to more than 70 Ask Me Anything episodes with Dr. Rhonda Patrick when you sign up as a FoundMyFitness Premium Member Chronic insomnia and untreated sleep apnea profoundly accelerate cognitive decline, impair performance, and diminish resilience. In this episode, Dr.

Chronic insomnia and untreated sleep apnea accelerate cognitive decline and diminish resilience. Dr. Michael Grandner explains evidence-based strategies to retrain the brain for restorative sleep, highlighting the superiority of CBT-I over sedatives. The episode covers how to distinguish clinical insomnia from poor sleep, practical stimulus control techniques, and the surprising underdiagnosis of sleep apnea. It also provides guidance on morning light exposure, sleep trackers, and the paradoxical effectiveness of sleep restriction therapy.

Get access to more than 70 Ask Me Anything episodes with Dr. Rhonda Patrick when you sign up as a FoundMyFitness Premium Member When testosterone runs low, libido isn't the only casualty—muscle mass drops, fat accumulates, insulin resistance rises, and motivation declines.

Dr. Rhonda Patrick speaks with Derek from More Plates More Dates about low testosterone: its causes, symptoms, and natural ways to optimize it. They cover common pitfalls that suppress testosterone, the evidence behind popular supplements like Tongkat Ali and ashwagandha, and practical guidance for testosterone replacement therapy. The conversation spans dietary fat, exercise, alcohol, endocrine disruptors, and key biomarkers to monitor.

Become a FoundMyFitness Premium Member to access the full episode In this special episode, you'll get an exclusive 30-minute preview of my latest Ask Me Anything (AMA) session, normally reserved for FoundMyFitness Premium Members.

Dr. Rhonda Patrick answers FoundMyFitness Premium Members' questions in this monthly Ask Me Anything. She explains why she started using exogenous ketones, shares her personal coffee routine (from bean selection to brewing method), and offers guidance on supplement dosages for blood sugar regulation, including ubiquinol, berberine, and vitamin K2. She also addresses concerns about potential heavy metal contamination in popular greens powders.

Get access to 130 episodes of my premium podcast, The Aliquot, as a FoundMyFitness Premium Member Insulin resistance silently shapes the trajectory of nearly every major chronic disease, yet it's often overlooked until blood sugar abnormalities become obvious. In this episode, Dr.

Dr. Ben Bikman discusses insulin resistance as a silent driver of chronic disease, often undetected before blood sugar changes. He explores dietary factors that worsen metabolic health and offers evidence-based strategies to improve insulin sensitivity. The conversation also covers the pros and cons of GLP-1 agonists like Ozempic for weight loss.

Get access to more than 120 episodes of my premium podcast, The Aliquot, as a FoundMyFitness Premium Member Coffee is one of the most powerful longevity tools we have, potentially reducing epigenetic age by up to one year in regular coffee drinkers, but its effectiveness hinges entirely on how you b

Dr. Rhonda Patrick presents a comprehensive guide to coffee as a longevity tool, covering how it reduces epigenetic age, DNA damage, and chronic disease risk. She explains that how you brew your coffee matters enormously, with filtered coffee offering cardiovascular protection by removing cholesterol-raising compounds, while French press may raise LDL cholesterol. She details the optimal bean types, roasts, and brewing methods to maximize antioxidant content, and highlights a supplement that enhances coffee's cognitive benefits. She also discusses the impact of timing, dairy addition, and caffeine dosage on performance and health.

Discover my premium podcast, The Aliquot Vitamin D is far more than just a vitamin—it's a potent steroid hormone regulating nearly 5% of our genome. Yet, remarkably, up to 70% of Americans aren't getting enough, placing them at increased risk for dementia and Alzheimer's disease.

Dr. Rhonda Patrick explains that vitamin D is a powerful steroid hormone regulating nearly 5% of the human genome. Yet up to 70% of Americans have insufficient levels, raising their dementia and Alzheimer's risk. New evidence from a study of over 12,000 adults shows that vitamin D supplementation is associated with a 40% lower dementia risk, even among ApoE4 carriers. Patrick breaks down the optimal blood levels, effective doses, and how vitamin D directly supports brain function.

Download my "How to Train According to the Experts" guide Discover my premium podcast, The Aliquot Nutrition, supplementation, and recovery are foundational for enhancing exercise performance, but their full potential often remains untapped. In this episode, Dr.

Dr. Andy Galpin, a performance coach to Olympians and professional athletes, joins Rhonda Patrick to discuss how to optimize nutrition, supplementation, and recovery for peak performance. The conversation covers whether you must choose between eating for performance versus longevity, the benefits and trade-offs of fasted training, carbohydrate and protein timing for strength and endurance, the truth about seed oils and saturated fat, and the nuanced roles of magnesium and omega-3 supplements. Galpin also addresses how metabolic flexibility has been misunderstood and what he actually recommends to elite athletes on game day.

Download my "How to Train According to the Experts" guide Discover my premium podcast, The Aliquot Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, Dr.

Dr. Darren Candow, a leading creatine researcher, joins Rhonda Patrick to explore creatine's wide-ranging benefits beyond muscle—from bone health to brain protection. They discuss why the standard 5 g dose might be too low for therapeutic effects and how higher intakes (10–25 g) can improve cognitive resilience under sleep deprivation and possibly protect against neurodegenerative diseases. The conversation covers sex differences, plant-based advantage, and creatine’s anti-catabolic and recovery properties.

Download my "How to Train According to the Experts" guide Discover my premium podcast, The Aliquot For decades, exercise was considered an optional part of cancer care—something beneficial for general health but not essential.

Dr. Kerry Courneya, a leading researcher with over 600 studies on exercise oncology, presents the overwhelming evidence that structured exercise is not just supportive but a direct therapeutic intervention in cancer care. The discussion covers how aerobic, resistance, and high-intensity training recalibrate tumor biology, enhance treatment tolerance, and improve survival outcomes. Key topics include dose-response, pre-diagnosis fitness, muscle mass, exercise timing with chemo/immunotherapy, and why some cancers respond better than others.

Download my "How to Train According to the Experts" guide Exercise is more than a tool for physical transformation—it's a cornerstone of longevity, metabolic resilience, and neurocognitive vitality.

In this episode, Dr. Rhonda Patrick and guest Brady Holmer examine the most effective exercise strategies for longevity and cardiovascular health. They discuss why VO₂ max is a critical biomarker, how inactivity causes faster decline than aging, and why zone 2 training alone isn't enough. The conversation covers the 80/20 intensity split, HIIT protocols, and how to measure training zones. Listeners will emerge with a practical, science-backed framework for lifelong fitness.

Discover my premium podcast, The Aliquot Download my "How to Train According to the Experts" guide Protein is far more than a building block for muscle—it's essential for metabolic health, insulin sensitivity, and preventing conditions like type 2 diabetes and sarcopenia.

Dr. Rhonda Patrick examines the latest research on dietary protein, arguing that the current RDA of 0.8 g/kg is far too low for optimal health. She discusses how higher protein intakes—1.2 to 2 g/kg—combat age-related muscle loss, improve metabolic health, and support longevity. The episode debunks common protein timing myths, including the so-called 'anabolic window,' and addresses concerns about protein's links to cancer, heart disease, and kidney damage. Patrick explains how exercise redirects growth factors like IGF-1 toward muscle repair, mitigating potential risks. The conversation provides practical takeaways on optimal protein sources, distribution, and supplementation.

Discover my premium podcast, The Aliquot Learn how to choose the right omega-3 supplement in my free 13-page guide Exercise, meal timing, and sleep are three powerful tools for optimizing metabolic health, a key factor in healthy aging.

In this solo episode, Dr. Rhonda Patrick presents at a longevity conference, distilling science-backed protocols for metabolic health. She explains why high-intensity interval training (HIIT) is more efficient than steady-state zone 2 for improving glucose control and mitochondrial repair. She details the metabolic damage caused by eating late at night and the protective effects of time-restricted eating with an early window. Sleep deprivation's glucose-disrupting effects and how even mildly elevated blood sugar accelerates brain aging are also covered.

Sweating helps enhance microplastic-associated chemical excretion. Get my free sauna report when you sign up here for my newsletter.

Dr. Rhonda Patrick examines the pervasive problem of microplastic and plastic-associated chemical exposure. She explains how microplastics enter the body from food, water, air, and products, and then bioaccumulate in organs, especially the brain, where concentrations can reach ten times those found in other tissues. The episode reviews the endocrine-disrupting effects of BPA and phthalates, which harm fertility and prenatal development, and links to cardiovascular risks from microplastics in arterial plaque. Practical strategies to reduce exposure and enhance elimination through sweating are also discussed.

Get my exact protocols for boosting levels of brain-derived neurotrophic factor (BDNF) and enhancing cognition Discover my premium podcast, The Aliquot Dr. Layne Norton is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter.

Dr. Layne Norton, a nutritional sciences PhD and professional bodybuilder, joins Rhonda Patrick to discuss evidence-based approaches to building muscle and maintaining health. The conversation covers why most people undertrain, the importance of consistency over exercise selection, and the profound benefits of resistance training for older adults. Norton explains how tracking calories can reveal hidden overeating, why small exercise doses are surprisingly effective, and how pain is often a brain-generated signal rather than tissue damage. The episode also delves into protein requirements, debunking the idea that meal timing matters more than total daily intake, and explores the science behind training to failure, injury prevention, and why it's never too late to start lifting.

My free omega-3 guide (the ultimate blueprint for choosing a fish oil supplement) Discover my premium podcast, The Aliquot Dr.

Dr. Luc van Loon, a leading protein metabolism researcher, joins Rhonda Patrick to discuss optimal protein intake strategies for muscle growth. Topics include the limitations of the RDA, anabolic resistance in aging, post-workout protein dosing, and the role of meal distribution. The conversation also covers plant versus animal protein, casein versus whey, and the impact of time-restricted feeding on muscle maintenance.

My omega-3 guide on concerns like a-fib, dosage, supplement quality, oxidation, and more Discover my premium podcast, The Aliquot Join over 300,000 people and sign up for my newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more

In this solo episode, Dr. Rhonda Patrick provides a comprehensive, evidence-based overview of alcohol's effects on the body. She covers metabolism, genetic predispositions, impacts on gut health, sleep, brain function, and the controversies around the so-called health benefits of moderate drinking. Key takeaways include the role of the 'sick quitter bias' in alcohol epidemiology, the mechanisms by which alcohol disrupts sleep and damages the brain, and practical information on hangover mitigation.

Download the 12-Page "Omega-3 Supplementation Guide" Discover my premium podcast, The Aliquot Join over 300,000 people and sign up for my newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more Dr.

Rhonda Patrick sits down with Stanford neuroscientist Andrew Huberman for an in‑depth discussion of the brain's dopamine system and practical tools for enhancing motivation and focus. The conversation covers how dopamine waves influence drive, the dangers of effortless dopamine peaks from smartphones, the role of exercise and cold exposure, and the anterior midcingulate cortex in tenacity. Huberman also shares his personal routines for diet, supplements, and handling negative feedback.

Download the 13-Page "Omega-3 Supplementation Guide" Discover my premium podcast, The Aliquot Join over 300,000 people and sign up for my newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more Today's guest, Dr.

Dr. Benjamin Levine discusses how the right exercise protocol can reverse decades of cardiac aging, even in those who were sedentary most of their lives. He explains the minimum dose of exercise needed to preserve arterial and cardiac compliance, and why bed rest provides a model for accelerated aging. His research on cardiorespiratory fitness and mortality, including the landmark 2018 JAMA study, underscores why VO2 max is a powerful predictor of longevity. He also addresses exercise non-responders, the differences between strength and endurance heart adaptations, and why making exercise a daily hygiene habit is critical.

Download the 9-Page "Cognitive Enhancement Blueprint" Discover my premium podcast, The Aliquot Join over 300,000 people and sign up for my newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more I recently had the privilege of pr

Rhonda Patrick presents at the CrossFit Health Summit 2024, explaining how vigorous exercise drives longevity. She covers the life-extending math of VO2max, why poor fitness rivals chronic disease, how high-intensity training reverses heart aging, and the unique brain and anti-cancer effects of exercise. Practical strategies like exercise snacks, the right protein intake, omega-3 for muscle preservation, and sauna use for heat-shock protein benefits are also discussed.

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more Discover my premium podcast, The Aliquot If you've been following FoundMyFitness for a while, you may remember that we have our members-only podcast, The Aliquot.

This special preview of the FoundMyFitness Aliquot podcast brings together insights from sleep experts Dr. Matthew Walker, Dr. Satchin Panda, and host Dr. Rhonda Patrick. The discussion covers how exercise timing influences deep sleep, whether saunas and hot baths increase sleep-enhancing hormones, and the potential for learning and meditation to boost slow-wave sleep. It also explores the effects of scented oils like lavender, the insulin-tryptophan-melatonin connection, and why carb-heavy meals make us sleepy. The full episode, available to premium members, contains additional topics including heat therapy protocols, light exposure, and sleep hygiene.

Download the 9-Page "Cognitive Enhancement Blueprint" Discover my premium podcast, The Aliquot Join over 300,000 people and sign up for my newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more In this solo episode, I'm taking a

In this solo episode, Dr. Rhonda Patrick delivers a comprehensive deep dive into magnesium, a mineral critical to over 300 enzymatic reactions. She details why magnesium deficiency and insufficiency are so common, how the mineral supports DNA repair and genomic stability, and its links to aging, cancer prevention, and migraine management. The discussion also covers magnesium threonate's putative brain effects, why it shouldn't be counted toward the RDA, and the importance of meeting daily magnesium needs through diet and strategic supplementation.

Download the 9-Page "Cognitive Enhancement Blueprint" Discover my premium podcast, The Aliquot Join over 300,000 people and sign up for my newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more In today's episode, I'm bringing y

In this solo episode, Dr. Rhonda Patrick presents her keynote from the American Academy of Anti-Aging Medicine's Longevityfest Conference. She covers the foundational roles of vitamin D, magnesium, and omega-3s in reducing all-cause mortality, and explains how vigorous exercise profoundly impacts longevity. The episode details optimal levels for these nutrients, protocols for improving VO2 max, and the specific mechanisms by which high-intensity exercise reverses cardiac aging, boosts brain health via BDNF, and fights cancer. It concludes with practical strategies like 'exercise snacks' to integrate these benefits into daily life.

Rhonda Patrick sits down with Dr. Peter Attia to discuss his approach to longevity, focusing on cardiovascular disease prevention, cancer screening, and healthy aging. They cover the role of ApoB in heart disease, the impact of diet and statins, and exercise protocols for metabolic health. The conversation also delves into women's health, including menopause and hormone replacement therapy, as well as the nuances of Vitamin D and testosterone.

This episode challenges common perceptions about exercise, detailing the benefits of vigorous exercise for physical health, brain function, aging, and cancer prevention. Dr. Rhonda Patrick discusses what differentiates vigorous from zone 2 training, the strong link between VO2 max and longevity, and why the popular 80/20 rule may not apply to everyday exercisers. She explains how lactate generated during high-intensity exercise boosts BDNF and VEGF, supporting brain health. Practical protocols like the Norwegian 4x4 and the ability to reverse age-related heart stiffening with a structured program are also covered.

Dr. Rhonda Patrick breaks down three powerful longevity interventions—vitamin D, omega-3 fatty acids, and exercise—explaining the science behind each and offering practical guidance. She covers vitamin D deficiency's widespread impact, magnesium's essential role in DNA repair, and how an optimal omega-3 index can add years to life expectancy. The discussion then shifts to exercise as the ultimate longevity 'drug,' highlighting how vigorous activity produces lactate that boosts brain health, how brief 'exercise snacks' can slash mortality risk, and how aerobic blood flow can physically destroy circulating tumor cells.

Dr. Martin Gibala, a pioneer of high-intensity interval training (HIIT) research, joins Dr. Rhonda Patrick to explore the science of vigorous exercise. They discuss why even short bursts of intense activity can match or exceed longer moderate workouts for improving VO2 max, mitochondrial health, and cognitive function. Key topics include the role of vigorous exercise in cancer prevention, the 'exercise snack' concept, and how incidental activities like climbing stairs can reduce early death. Gibala presents specific HIIT protocols and explains the afterburn effect, BDNF boost, and sex differences in training responses.

Chris McGlory, an assistant professor at Queen's University researching muscle physiology and aging, discusses how omega-3 fatty acids influence muscle protein synthesis and breakdown. The conversation covers why older adults are especially vulnerable to muscle loss during inactivity, the concept of a disability threshold, and new research suggesting high-dose omega-3 supplementation can blunt disuse atrophy—potentially through mechanisms beyond its classic anti-inflammatory role. McGlory explains the importance of preloading omega-3s for 4 to 6 weeks before a disuse event and why trials have sometimes produced conflicting results.

Rhonda Patrick explores how passive heat therapy—saunas, hot baths—may enhance slow wave sleep. The episode maps the shared pathways between heat and exercise, starting with the immune system's release of somnogenic cytokines that promote deep sleep. It then examines how the brain's thermoregulatory circuits in the preoptic area of the hypothalamus overlap with sleep regulation. Finally, it details the bidirectional relationship between growth hormone and slow wave sleep, highlighting studies showing that sauna sessions can double or even increase growth hormone secretion up to 16-fold, thereby deepening the sleep that follows.

Dr. Axel Montagne discusses the role of the blood-brain barrier in dementia, explaining that vascular dysfunction is a common thread across Alzheimer’s and other dementias. He covers the impact of the APOE4 genotype on brain vasculature, the protective effects of high heart rate exercise, and the surprising finding that a hepatitis drug restored cognition in APOE4 mice. The conversation reveals how leaky vessels damage myelin and why preserving vascular health could be key to prevention.

Dr. Rhonda Patrick speaks with Dr. Brad Schoenfeld about the science of resistance training for maximizing muscle hypertrophy and body composition changes in a time-efficient manner. They cover how lifting protects bone density, the role of protein intake and distribution, and strategies for training as we age. Schoenfeld discusses the optimal number of sets per week, the merits and risks of training to failure, and the interplay between aerobic and resistance exercise. The episode also delves into power training for fall prevention, the anabolic window myth, and whether stretching or yoga can build muscle.

Dr. George Church, a pioneer of the Human Genome Project and synthetic biology, discusses cutting-edge gene editing technologies with Rhonda Patrick. Topics include whole-genome synthesis, multiplex editing, and gene therapy targeting PCSK9 for cholesterol and aging. Church also explores using gene drives to combat Lyme disease and shares how his narcolepsy may have fueled creative insights.

Stuart Phillips, professor of kinesiology at McMaster University, explains the critical role of skeletal muscle in healthy aging and longevity. He argues that the current RDA for protein is too low, particularly for older adults, and discusses how anabolic resistance makes it harder to maintain muscle with age. The conversation covers resistance exercise strategies, leucine’s role in triggering muscle protein synthesis, sex differences in hypertrophy, and the benefits of creatine for both muscle and brain.

Dr. Rhonda Patrick presents her keynote from the Metabolic Health Summit on intestinal permeability and its far-reaching effects on health. She explains how bacterial lipopolysaccharide (LPS) from the gut enters the bloodstream, triggering inflammation that contributes to atherosclerosis, brain dysfunction, metabolic disorder, and accelerated aging. The episode covers the roles of Toll-like receptors, dietary factors like alcohol, gluten, fiber, and omega-3s, and practical biomarkers.

Dr. Rhonda Patrick interviews ketosis researcher Dr. Dominic D'Agostino about the science behind ketogenic diets, from therapeutic applications to daily lifestyle. They cover how to design a well-formulated keto diet, the use of exogenous ketones for brain health and performance, optimal blood ketone targets, and the diet's effects on muscle preservation, neurodegenerative disease, and more. D'Agostino shares practical insights from over a decade of personal experimentation and research.