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:

Why cardiovascular fitness is the #1 predictor of lifespan
The groundbreaking science behind rejuvenating your heart by 20 years
How small daily habits can cut your risk of Alzheimer’s and cancer
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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