Anti-aging expert Dr Rhonda Patrick reveals how magnesium, HIIT workouts, creatine, and vitamin D can prevent disease, slow aging, and boost brain power - starting today.
Dr. Rhonda Patrick is a PhD biomedical scientist, expert in aging, nutrition, and metabolism, and founder of FoundMyFitness. She produces a monthly series of in-depth, science-focused podcasts exploring actionable strategies for enhancing longevity, cognitive performance, and physical health.
She explains:
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Why cardiovascular fitness is the #1 predictor of lifespan
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The groundbreaking science behind rejuvenating your heart by 20 years
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How small daily habits can cut your risk of Alzheimer’s and cancer
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The hidden link between mitochondrial health, aging, and chronic disease
00:00 Intro
02:17 My Mission to Improve People's Health
03:50 What Impact Will Rhonda's Research Have on People?
05:22 The Role of Genetics in Aging vs. Lifestyle
07:36 Lifestyle and Life Expectancy
10:06 The Future of Aging, Longevity, and Gene Therapy
15:28 Death-Related Risks of Being Sedentary
22:30 How to Improve Your Cardiorespiratory Fitness
25:45 Best Workout Routine to Improve Cardio Health
30:14 Norwegian 4x4 Training Explained
32:41 How the Body Generates Energy and Exercise Intensity
38:28 Why We Can’t Drink Lactate and the Effects of Vigorous Training
42:33 How to Reduce Cognitive Decline
47:11 What Causes Dementia and Alzheimer’s
53:09 Do Multivitamins Improve Cognitive Performance?
01:00:26 70% of the U.S. Population Is Vitamin D Deficient
01:03:12 Vitamin D Deficiency and Increased Risk of Dementia
01:14:41 How the Keto Diet Affects Life Expectancy and Healthspan
01:19:43 Exogenous Ketones and Cognitive Repair
01:24:06 Recommended Superfoods
01:26:46 Omega-3: Effects on Mental Health, Depression, and Longevity
01:32:21 Is Omega-3 Supplementation the Same as a High Omega-3 Diet?
01:41:28 Effects of Creatine on Cognitive Function
01:49:18 Link Between Cancer Outcomes and Creatine
01:50:09 Does Creatine Cause Hair Loss?
01:59:06 Fasting Windows to Achieve Autophagy
02:01:01 Intermittent Fasting: Do’s and Don’ts
02:02:19 Effects of Fasting on Sleep
02:04:49 How Soon After Training Should You Take Protein?
02:08:29 What Is Insulin Resistance?
02:10:28 Benefits of Red Light Therapy
02:11:36 Infrared vs. Traditional Saunas
02:18:41 Sauna Benefits: Reducing Stress and Improving Mood
02:22:12 What Are Microplastics and Are They Harmful?
02:27:48 The Role of Fiber in Eliminating Microplastics
02:31:43 Are There Risks to Living Near a Golf Course?
02:42:18 What Is Choline?
Follow Dr Rhonda:
Instagram - https://bit.ly/3TYAEUD
X - https://bit.ly/3IFvCu1
Website - https://bit.ly/4o75U1F
Weekly health newsletter - https://bit.ly/4kYsR4f
You can subscribe to Rhonda’s monthly series on YouTube and Spotify:
YouTube: https://bit.ly/4l1FZW9
Spotify: https://bit.ly/45l77Lc
You can download Rhonda's free protocol guides, here:
The Cognitive Enhancement Blueprint - https://bit.ly/44QYF6t
The Omega-3 Supplementation Guide- https://bit.ly/44Pi1sE
How to Train According to the Experts - https://bit.ly/4mbtzMm
Research Document: https://stevenbartlett.com/wp-content/uploads/2025/07/DOAC-Dr-Rhonda-Patrick-Independent-Research-further-reading.pdf
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