Dr Rhonda Patrick - research on aging, cancer, and nutrition.

Found My Fitness

There is an excellent presentation of Rhonda Patrick's latest work on this page.

Dr. Rhonda Patrick (61 minutes)

Published by: FoundMyFitness - 6 Dec 2023

This episode challenges common perceptions about exercise, delving deep into the benefits of vigorous exercise for not just physical health but also brain function, aging, and even cancer prevention. It tackles fundamental questions, like what genetic and metabolic adaptations occur with vigorous exercise and how it can contribute to combating heart's age-related changes. We also unpack how these rigorous exercises affect glucose transport, mitochondrial health, and brain health at an intricate level. Lastly, it introduces practical applications like the Norwegian 4x4 interval training protocol, the benefits of "exercise snacks," and how to incorporate vigorous-intensity exercise into everyday life.

Dr. Rhonda Patrick (11 minutes)

Published by: FoundMyFitness - 24 Apr 2024

In this video, Rhonda Patrick details:
• Why she focuses her diet around obtaining micronutrients
• The foods you should eat more of to obtain magnesium
• How to get more omega-3s in your diet
• How to know if you're getting enough omega-3s with an omega-3 index test
• The life expectancy benefits of omega-3s
• Why not getting enough omega-3s is comparable to smoking
• How not getting enough magnesium can cause osteoporosis
• Why people who frequently sweat need 10-20% more magnesium than the RDA

Dr. Rhonda Patrick (60 minutes)

Published by: FoundMyFitness - 10 Nov 2023

This episode features Rhonda Patrick, Ph.D., and was originally recorded for the Institute for Functional Medicine's podcast, 'Pathways to Wellbeing.' This episode outlines a series of fundamental tactics you can start applying immediately to enhance cellular health, protect the nervous system, elevate mood, reduce inflammation, promote muscle and bone function, and help prevent chronic disease.

Dr. Rhonda Patrick (16 minutes)

Published by: FoundMyFitness - 10 Nov 2023

80% of people globally (and ~95% of people in the US) don't get enough EPA & DHA. Why does this matter? For one, just as many deaths per year are attributable to trans fans as they are to not consuming enough EPA/DHA. Other key benefits of EPA/DHA include reduced inflammation (a key driver of the aging process) and protection against disuse atrophy.

Dr. Rhonda Patrick (50 minutes)

Published by: FoundMyFitness - 11 Oct 2024

Exercise, meal timing, and sleep—what do they have in common? They’re three simple yet powerful tools we all have at our disposal for optimizing metabolic health, a critical factor in determining how well we age. Even slightly elevated blood glucose levels, still within the "normal" range, can accelerate brain atrophy, targeting critical areas like the hippocampus and amygdala, both linked to aging and neurodegeneration. On top of that, long-term elevations in glucose, marked by a high HbA1c, can also lead to the formation of advanced glycation end products (AGEs), which stiffen blood vessels, reduce heart elasticity, and increase the risk of hypertension and cardiovascular disease.

Dr. Rhonda Patrick (23 minutes)

Published by: FoundMyFitness - 4 Oct 2024

• Why sugar-sweetened beverages are one of the top dietary sources of inflammation (and how they affect LDL particle numbers)
• Her number 1 supplement for reducing inflammation
• How low omega-3 intake is responsible for just as many yearly deaths as trans fats
• What to do for heat stress if you don't have access to a sauna
• The cheapest way to boost your sulforaphane intake

Rethinking protein needs for muscle and longevity, and the benefits of creatine & sauna use

Time Line in this long Interview

0:00:00
0:00:11-Why the current protein RDA is too low
0:07:12-The case for raising the protein RDA by at least 50%
0:11:46-Anabolic resistance: why inactivity—more than aging—blunts the body’s response to protein
0:18:40-How Sarcopenia develops & the profound effect of frailty on quality of life
0:24:46-The optimal protein dose
0:32:39-Why aiming higher is smarter: the case for targeting 2g of protein per kg of body weight
0:38:26-Protein needs for pregnant women & growing adolescents
0:41:05-Why higher protein intake is crucial when trying to lose fat while preserving or gaining muscle
0:45:31-GLP-1 drugs: protein needs, muscle preservation, dosing strategies, evidence of broader health impacts
0:53:54-How overweight individuals should calculate protein needs based on target body weight
0:55:29-The relationship between protein intake, mTOR activation, & longevity
1:05:21-Why it’s unclear whether rapamycin is geroprotective in humans, & how misinterpreted animal data have fueled misconceptions about protein or mTOR activation being harmful
1:11:33-The unmatched longevity benefits of exercise, & Peter’s recommended protein intake
1:14:52-How Rhonda became fascinated with creatine—a well-studied, safe, & effective supplement for improving exercise performance
1:23:26-Creatine for the brain: how higher doses may enhance cognition under stress & support resilience against aging & disease
1:34:27-Optimal creatine use: dosing for adults & teens, safe product selection, debunking kidney myths
1:41:54-Sauna: how deliberate heat exposure mimics exercise, boosts cardiovascular & brain health, & shows promise for improving mood & mental resilience
1:52:32-The benefits of sauna for reducing risk of dementia, & why hotter may not be better
1:57:33-The FoundMyFitness podcast