Self Improvement

Rhonda Patrick, Ph.D. — Protocols for Fasting, Reducing Dementia Threat, Reversing Coronary heart Growing older, Utilizing Sauna for Longevity (Hotter is Not Higher), and a Few Dietary supplements That Would possibly Really Matter (#819)

July 26, 2025
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Rhonda Patrick, Ph.D. (@foundmyfitness) is a biomedical scientist and the founding father of FoundMyFitness, a platform devoted to delivering rigorous, evidence-based insights on bettering healthspan and mitigating age-related illnesses. By means of her podcast, web site, and YouTube channel, reaching thousands and thousands globally, she interprets advanced science into actionable methods for metabolic well being, mind growing older, and general improved healthspan.

Dr. Patrick’s analysis explores genetic determinants of dietary response, metabolic well being, micronutrient deficiencies, sleep biology, and hormetic stressors, akin to train, warmth, chilly publicity, fasting, and phytochemicals. She is an affiliate scientist and board member on the Fatty Acid Analysis Institute, the place her work focuses on the position of omega-3 fatty acids in metabolic well being and mind growing older. Her peer-reviewed publications have appeared in top-tier journals, together with Nature Cell Biology, The FASEB Journal, and Experimental Gerontology.

By uniting scientific integrity with protocol-driven precision, Dr. Patrick equips people and organizations alike with sensible, scientifically sound methods for optimizing well being and longevity.

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Rhonda Patrick, Ph.D. — Protocols for Fasting, Reducing Dementia Threat, Reversing Coronary heart Growing older, Utilizing Sauna for Longevity (Hotter is Not Higher), and a Few Dietary supplements That Would possibly Really Matter

Need to hear the final time Rhonda Patrick was on the podcast? Hearken to our dialog right here by which we mentioned easy strategies for extending a wholesome lifespan, minimizing most cancers dangers, the hazards of some widespread dietary supplements, dietary results on genetics, and far more.

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SELECTED LINKS FROM THE EPISODE

  • Join with Dr. Rhonda Patrick:

Web site | Podcast | Twitter | Instagram | Fb

Well being Protocols and Life-style Interventions

  • Sauna Use: Linked to a 65-66% decrease danger of dementia and Alzheimer’s illness when used 4 to seven instances weekly. Optimum protocol: 174°F (79°C) for 20 minutes. Temperatures above 190°F (88°C) could also be much less useful.
  • Scorching Baths: Present related cardiovascular advantages to sauna use, with every day scorching baths linked to twenty-eight% decrease heart problems danger. Protocol: 104°F (40°C) water temperature for 20 minutes.
  • Intermittent Fasting (IF) — Particularly 16:8: Time-restricted consuming with a 16-hour quick and eight-hour consuming window, proven to enhance metabolic well being, blood sugar management, and activate mobile autophagy.
  • Prolonged Fasting: Water-only fasts lasting seven to 30 days that may set off profound autophagy and supply anti-inflammatory advantages, although requiring medical supervision for security.
  • Fasting-Mimicking Weight-reduction plan (FMD): A low-calorie, low-protein, plant-based consuming sample for 5 consecutive days that goals to supply fasting advantages whereas permitting some meals consumption.
  • Norwegian 4×4 Protocol: Excessive-intensity interval coaching methodology involving 4 minutes at 85-95% most coronary heart price adopted by three minutes energetic restoration, repeated 4 instances to maximise VO2 max enhancements.
  • Zone 2 Coaching: Reasonable-intensity cardio train carried out at conversational tempo beneath the lactate threshold, optimizing fats oxidation, and constructing cardio base for endurance and longevity.
  • Tabata: A type of high-intensity interval coaching (HIIT) that includes brief, intense bursts of train adopted by transient relaxation durations.
  • Seniors CrossFit: Tailored useful health program emphasizing scalable actions, power coaching, and neighborhood engagement particularly designed for older adults to take care of independence and well being.

Key Well being Ideas and Phrases

  • VO2 Max: The utmost price of oxygen consumption throughout train, thought of the gold normal measure of cardiorespiratory health and a key predictor of longevity.
  • APOE4: A genetic allele that considerably will increase the danger for Alzheimer’s illness, with these carrying two copies creating mind pathology predictably by age 55.
  • Klotho: A long life-related protein that acts as an anti-aging issue, boosted by train and vitamin D, and related to improved cognitive perform and prolonged lifespan.
  • Warmth Shock Proteins (HSPs): Protecting proteins activated by warmth stress akin to sauna use that assist restore misfolded proteins, forestall protein aggregation, and supply mobile safety towards harm.
  • Autophagy and Mitophagy: The physique’s mobile cleanup processes that filter broken proteins, organelles, and mitochondria, activated by fasting and intense train to take care of mobile well being.
  • NRF2 Pathway: A genetic pathway that controls the mobile response to oxidative stress and irritation, strongly activated by compounds like sulforaphane from cruciferous greens.
  • Ketosis / Beta-Hydroxybutyrate (BHB): A metabolic state the place the physique makes use of fats and ketones for gasoline, with BHB performing as a clear power supply and signaling molecule with anti-inflammatory results.
  • Glymphatic System: The mind’s waste clearance system that’s most energetic throughout deep sleep, serving to clear amyloid-beta plaques and different poisonous proteins from mind tissue.
  • Superior Glycation Finish Merchandise (AGEs): Dangerous compounds shaped when sugar binds to proteins, inflicting tissues akin to blood vessels and organs to change into stiff and contributing to growing older and illness.
  • Microplastics and Nanoplastics: Pervasive environmental contaminants present in meals, water, and packaging that may cross organic obstacles together with the blood-brain barrier and probably trigger mobile harm.
  • Sick Quitter Speculation: A confounding consider alcohol research the place individuals who stop ingesting attributable to sickness are miscategorized as wholesome non-drinkers, probably skewing analysis outcomes on alcohol’s well being results.

Dietary supplements, Compounds, and Merchandise

  • Centrum Silver: A multivitamin particularly formulated for adults 50+ that was utilized in randomized managed trials displaying it may cut back world cognitive growing older by ~2 years and episodic reminiscence growing older by ~5 years in older adults.
  • Vitamin D: Advisable dose is individualized based mostly on blood exams, aiming for a degree of 40-60 ng/mL. A typical beginning dose is 5,000 IU/day, however some may have extra.
  • Omega-3 Fish Oil: Essential for mind well being. A dose of ~2 grams/day is talked about. For APOE4 carriers, the phospholipid type (present in salmon roe, krill oil, or created by the physique at larger doses) is really helpful for higher mind supply.
  • Ubiquinol (Coenzyme Q10): A type of CoQ10 that helps mitochondrial well being. Dr. Patrick offers it to her father for his Parkinson’s illness. The VESIsorb formulation by Pure Encapsulations is talked about for larger bioavailability (and value).
  • Sulforaphane: A compound from cruciferous greens (particularly broccoli sprouts) that prompts the NRF2 pathway, boosting glutathione and aiding cleansing of pollution like benzene and BPA. Greatest taken on an empty abdomen except it causes GI misery.
  • Creatine Monohydrate: The “gold normal” type. Advisable for muscle efficiency (growing train quantity) and cognitive advantages. A 5g/day dose saturates muscle tissues, whereas larger doses (10-20g/day, in divided doses) are urged for cognitive enhancement and combating sleep deprivation.
  • Curcumin: Used as a pure anti-inflammatory various to NSAIDs for complications and delayed onset muscle soreness (DOMS). The Meriva (phytosomal) formulation is really helpful for bioavailability, with a urged dose of 4 500mg capsules (2g complete).
  • Magnesium: Important for over 300 enzymes, together with people who convert Vitamin D. Advisable kinds embody magnesium glycinate, citrate, and malate. Magnesium Threonate is talked about for its potential to cross the blood-brain barrier. Typical supplemental dose is round 300-450mg/day.
  • Lutein and Zeaxanthin: Polyphenols essential for eye and mind well being, present in multivitamins and dietary supplements studied within the AREDS2 trials.
  • Exogenous Ketones: Talked about as a possible intervention for cognitive decline in growing older, as seen in some case research. The ketone monoester utilized in research is famous as very costly.
  • Psilocybin: Mentioned as a non-addictive various to ketamine for treating despair and for its potent anti-inflammatory results, which might be achieved at sub-perceptual doses.
  • Momentous: Model for NSF-certified creatine, utilized by Tim.
  • Avmacol: The model of sulforaphane complement Dr. Patrick offers to her mom.
  • Xyrem: Oral prescription resolution which may be used to deal with extreme daytime sleepiness (EDS) in adults and kids aged seven years and older with narcolepsy.
  • Thorne: Advisable for Meriva Curcumin and NSF-certified Creatine Monohydrate.
  • Pure Encapsulations: Advisable for O.N.E. Omega-3 Fish Oil, VESIsorb Vitamin D3, and Magnesium Glycinate.
  • Xymogen: Advisable for high-DHA fish oil and Magnesium Threonate.
  • Massive Berkey: Water filtration system.
  • Blue Bottle Espresso: Famous for utilizing plastic-free, sugarcane-lined cups that don’t leach microplastics into scorching drinks.

Meals and Drinks

  • Broccoli Sprouts: Probably the most potent dietary supply of sulforaphane, containing 10-100 instances larger ranges than mature broccoli crops, with highly effective anti-cancer and cleansing properties.
  • Sardines and Salmon Roe: Glorious dietary sources of omega-3 fatty acids EPA and DHA in extremely bioavailable phospholipid type, with 40-70% of DHA in salmon roe being phospholipid-bound in comparison with simply 1-3% in common fish.
  • Xylitol Gum/Mints: Sugar alcohol sweetener with confirmed dental well being advantages, decreasing dangerous oral micro organism and stopping tooth decay when consumed at 6-10 grams every day, although most business gum accommodates problematic “gum base” polymers.
  • Heavy Cream / MCT Oil: Fats sources generally utilized in “soiled fasting” which have minimal impression on insulin ranges in comparison with protein or carbohydrates, with MCTs quickly changing to ketones whereas preserving most fasting advantages.

Individuals

  • Dr. Mark Mattson: A neuroscientist and adjunct professor at Johns Hopkins Faculty of Medication identified for his pioneering analysis on intermittent fasting and its results on mind well being and neuroplasticity.
  • Dr. Valter Longo: A biogerontologist and professor at USC who directs the Longevity Institute and is famend for his analysis on fasting, longevity, and the event of the Fasting-Mimicking Weight-reduction plan (FMD).
  • Dr. Ben Levine: A cardiovascular train physiologist and Distinguished Professor at UT Southwestern who demonstrated {that a} 2-year train program can reverse coronary heart growing older by as much as 20 years in middle-aged adults.
  • Dr. George Brooks: A professor of integrative biology at UC Berkeley who pioneered the “lactate shuttle speculation,” revolutionizing our understanding of how lactate serves as an important gasoline for the mind and muscle tissues throughout train.
  • Dr. Darren Candow: A professor on the College of Regina who directs the Growing older Muscle and Bone Well being Laboratory and is acknowledged as a number one professional on creatine monohydrate supplementation and its results on muscle well being.
  • Dr. John Krystal: A psychiatrist and chair of the Division of Psychiatry at Yale Faculty of Medication who led the groundbreaking discovery of ketamine’s speedy antidepressant results, revolutionizing despair remedy.
  • Chuck Nichols: A professor of pharmacology at Louisiana State College Well being Sciences Heart who found the potent anti-inflammatory results of psychedelic compounds via novel 5-HT2A receptor mechanisms.
  • Kevin Rose: A expertise entrepreneur, podcaster, and mutual buddy who is thought for his early development identification and has been talked about within the context of third-party testing fish oil dietary supplements.

Related Assets

Related Analysis

SHOW NOTES

  • [00:00:00] Begin.
  • [00:04:54] Coping with growing older dad and mom and different subjects on the desk.
  • [00:10:43] How a standard multivitamin helps reverse cognitive and reminiscence growing older.
  • [00:12:04] The significance of supplementation — particularly as we age.
  • [00:13:10] Successfully supplementing with omega-3 fish oil to counter APOE4 and Alzheimer’s dangers.
  • [00:16:50] The CoQ10 and omega-3 protocol that has helped Rhonda’s father handle Parkinson’s signs for practically a decade.
  • [00:19:28] Sulforaphane: a potent NRF2 activator with an sudden profit for Rhonda’s mom’s tremors.
  • [00:25:34] How Rhonda satisfied her mother to begin CrossFit and the facility of community-based, senior-focused health.
  • [00:26:52] The sooner the intervention, the higher the outcomes.
  • [00:32:25] Intermittent fasting vs. prolonged fasting and my very own outcomes.
  • [00:44:31] Does fasting destroy muscle mass? Debunking the catabolism worry and understanding the essential position of the re-feeding section.
  • [00:57:24] “Soiled” fasting: what actually occurs to autophagy and metabolic advantages while you add a splash of cream or MCT oil to your espresso?
  • [01:00:44] VO2 max: the one metric that will predict lifespan extra precisely than anything, and the way we work to enhance it.
  • [01:12:07] How a two-year train program reversed coronary heart growing older by 20 years in beforehand sedentary, middle-aged adults.
  • [01:16:18] Lactate isn’t the enemy: how vigorous train creates a superfuel that protects and grows the mind.
  • [01:20:30] The optimum sauna protocol (temperature and frequency) for slashing dementia danger by 66%.
  • [01:29:17] In case you’re human, you’ll discover a use for curcumin.
  • [01:30:43] Creatine for cognition: transferring past the fitness center with a robust, science-backed instrument for focus and combating sleep deprivation.
  • [01:42:41] Nonetheless vitamin D poor regardless of taking dietary supplements? Right here’s the crucial cofactor you’re in all probability lacking.
  • [01:53:52] Stunning sources of microplastics in our every day lives, together with chewing gum and teabags.
  • [02:04:10] The uncomfortable reality about “average” alcohol consumption, most cancers danger, and why the “sick quitter” speculation makes most older research unreliable.
  • [02:17:03] The ups and downs of ketamine and psilocybin on cognition and longevity.
  • [02:24:19] Parting ideas and the place to search out extra from Rhonda.

DR. RHONDA PATRICK QUOTES FROM THE INTERVIEW

“After two years of taking the multivitamin, that they had improved cognition on a battery of various exams that equated to decreasing world cognitive growing older by about two years. And on high of that, they diminished their episodic growing older by 5 years. Virtually 5 years. It was 4.8 years.”

— Dr. Rhonda Patrick

“A 70-year-old makes about 4 instances much less vitamin D than their former 20-year-old self.”

— Dr. Rhonda Patrick

“There have now been sufficient research which have come out taking a look at cardiorespiratory health within the sense of VO2 max and the way individuals with the next cardiorespiratory health have a five-year elevated life expectancy in comparison with individuals with a low cardiorespiratory health.”

— Dr. Rhonda Patrick

“Individuals find yourself consuming about 200 fewer energy per day after they’re performing some type of intermittent fasting.”

— Dr. Rhonda Patrick

“When you’ve got a low cardiorespiratory health and also you go anyplace above that from low to low regular, it’s related to a two-year elevated life expectancy. And other people with a low cardiorespiratory health even have the next all-cause mortality that’s comparable or worse than individuals with identified illnesses like kind 2 diabetes or heart problems or people who smoke, for instance. So in different phrases, being sedentary is a illness and we want to consider it as a illness and we must be making an attempt to coach to enhance our VO2 max.”

— Dr. Rhonda Patrick

“Over the previous few years, intermittent fasting has sort of gotten a foul rap as a result of individuals now equate it with, ‘Oh, lack of muscle mass. I’m going to be catabolic.’ Properly, to be able to be in a restore mode, you really do should be in a catabolic mode.”

— Dr. Rhonda Patrick

“50 % of the US inhabitants has inadequate ranges of magnesium. So that you’re speaking a few coin toss right here, proper? One out of two.”

— Dr. Rhonda Patrick

“A lady has a lifetime danger of 1 in eight of getting breast most cancers. So if in case you have a room with eight individuals, a kind of ladies, should you’re at a cocktail party, and eight ladies are there, then a kind of ladies will come down and be identified with breast most cancers in her lifetime. So while you add alcohol consumption on high of that, should you’re speaking about average alcohol consumption, that danger can go to 1 in six, which may be very vital for lifetime danger.”

— Dr. Rhonda Patrick



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