Ph.D in biomedical science interested in nutrition, brain & aging. Host of FoundMyFitness podcast www.youtube.com/foundmyfitness?sub_confirmation=1
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Articles by Rhonda Patrick
Aliquot #154: The Science of Getting Enough Magnesium
Magnesium is easy to get wrong. Many people don't get enough from food, and blood tests don't always tell us whether intake is sufficient. Supplements can help fill the gap, but choosing one can get complicated. Forms like glycinate and L-threonate are promoted for different goals, and the evidence is not always clear. In this Aliquot, I explain how to assess your magnesium intake, increase it through food, and choose supplements based on evidence rather than marketing claims.
#116 The Hype vs. Data on Saturated Fat, Red Meat, & Seed Oils | Dr. Dariush Mozaffarian
What makes a food "healthy?" In this episode, Dr. Rhonda Patrick speaks with Dr. Dariush Mozaffarian, a cardiologist, nutrition scientist, and director of the Food is Medicine Institute at Tufts University, about how we decide what makes a food worth eating… or avoiding. Their conversation connects everyday questions about butter, dairy, meat, and seed oils with the history of nutrition science and the food system that history helped create.
Aliquot #153: What Routine Blood Work Can Miss
Routine blood panels capture only part of what we can measure about our health. Additional biomarkers and emerging tools such as proteomics, metabolomics, and biological aging clocks may provide a more detailed picture of disease risk and aging. In this Aliquot, Drs. Michael Snyder, Steve Horvath, and I explore what these measurements may reveal.
Q&A #86: How to Slow Memory Decline—Plus Tendon Recovery
In this Q&A, Dr. Rhonda Patrick discusses differences between blueberry varieties and other sources of anthocyanins, cholesterol management, the benefits and risks of osteoporosis medications, male fertility, strategies for addressing age-related memory loss, and managing tendon pain. Timestamps include: Q: How do fresh, frozen, and wild blueberries differ? Q: What are some alternatives for people who dislike blueberries?
Q&A #85: How Much Sugar Is Too Much—and Can Supplements Help Parkinson's?
Beginning of Q&A Q: What are some brand alternatives to MitoPure for urolithin A? 1,2,3 Q: Can urolithin A be taken periodically? 1 Q: Is urolithin A safe to take during pregnancy and breastfeeding? Q: Can you recommend a multivitamin available in Canada? Q: Why does Pure Encapsulations put a large amount of zinc in their multivitamin? 1,2,3 Q: What brand of ubiquinol do you take? 1 Q: How many grams of creatine do you take? 1,2,3 Q: Are there supplements to help with post-COVID fatigue?
The Science of Blueberries for Brain and Vascular Health
In this solo episode, Dr. Rhonda Patrick discusses the wide-ranging health benefits of blueberries, following the biology from the berry to the brain, blood vessels, gut, and exercising muscle. Throughout, Dr. Patrick explores where the most consistent human signals appear, where findings are encouraging, and separates clinical outcomes from surrogate markers and biochemical plausibility from demonstrated human effects.
Aliquot #152: How to Counteract a Sedentary Workday
Many of us spend eight or more hours a day sitting. For some people, that is not a choice. It is the job. You have probably heard that "sitting is the new smoking," but that is not especially helpful when your work requires you to be at a desk. A more useful approach is to focus on what you can do to reduce its effects. In this Aliquot, Dr. Kelly Starrett explains why standing more is not enough, how to build movement into your workday, and why it matters for long-term mobility.
Aliquot #151: The Fiber That May Help Clear Forever Chemicals
Beta-glucans are soluble fibers found in foods like oats and barley that are already known to lower LDL cholesterol by reducing bile-acid reabsorption in the gut. Because some long-chain PFAS travel through a similar pathway, researchers are now asking whether beta-glucans might also help the body eliminate these persistent "forever chemicals." In this Aliquot, I explain how beta-glucans may reduce PFAS reabsorption in the gut, what early human data show, and practical sources and dosing.
Q&A #84: Chemical Sunscreen Safety—Plus What Rhonda Eats
In this Q&A, Dr. Rhonda Patrick discusses the newly FDA-approved UV filter bemotrizinol, ingredients to avoid in skincare and haircare products, whether HIIT may accelerate brain shrinkage in older adults, high- vs. low-carb diets, supplements for menopausal hair growth, and her views on peptide use and sourcing. Timestamps include: Q: What do you think of the newly FDA-approved UV filter bemotrizinol compared with other sunscreen filters?
Aliquot #150: Can Urolithin A Renew Aging Mitochondria?
Urolithin A is a compound produced by certain gut bacteria from polyphenols found in foods like pomegranates, berries, and walnuts. It has attracted interest for its potential to activate mitophagy, the process cells use to clear out damaged mitochondria. In this Aliquot, I explain why mitochondrial cleanup matters for aging, why urolithin A production varies, and what early human studies suggest about its potential benefits.
#114 How Meditation Rewires Your Brain, Gut, & Immune System | Dr. Richard Davidson
Exercise can change the brain. But change toward what? Physical activity supports learning, mood, memory, and the brain's capacity to adapt, yet plasticity alone does not determine whether the habits being reinforced are helpful. That distinction anchors this conversation with Dr. Richard J. Davidson: if exercise makes the brain more receptive to experience, intentional mental training may help shape the experience we repeatedly practice.
Strength Training Supports the Heart after Menopause
We tend to assign two different jobs to exercise. Lift weights to protect muscle and bone. Perform aerobic or high-intensity interval training to improve cardiovascular health. That division is probably too simplistic. A review of 60 studies found that resistance training lowered resting heart rate, reduced blood pressure, and improved several other measures of blood vessel and heart health in postmenopausal women. This is incredibly important.
Q&A #83 with Dr. Rhonda Patrick (7/18/26)
In this Q&A, Dr. Rhonda Patrick discusses blood flow restriction training, the safety of glucosamine for the aging brain, fiber's effects on nutrient absorption, vagus nerve stimulation, whether vitamin C supplementation is necessary when taking collagen, and the evidence for astaxanthin as a longevity supplement. Timestamps include: Q: What do you think about blood flow restriction bands for simple exercises? Q: How does glucosamine affect people with Alzheimer's disease?
Aliquot #149: The Biology of a Better Mood
Many small habits can influence mood in ways we might not expect. Physical activity, sleep, light exposure, heat, and certain nutrients may all affect systems involved in mood regulation, including inflammation, circadian rhythms, neuroplasticity, and brain energy metabolism. In this Aliquot, Drs. Charles Raison, Matt Walker, Darren Candow, and I explore several simple, science-backed habits that may help improve mood. This is an exclusive members-only episode.
#113 Why AI Could Add Decades to Your Lifespan | Dr. Derya Unutmaz
Artificial intelligence may change biology not simply by helping scientists find information, but by helping them interpret complex datasets, generate hypotheses, design experiments, and identify patterns that would otherwise be difficult to see. In this episode, Dr. Rhonda Patrick speaks with immunologist and aging researcher Dr. Derya Unutmaz about the rapidly expanding role of AI in biology and medicine.
#112 How To Slow Biological Aging With a Multivitamin, Vegetables, & Omega-3 | Dr. Steve Horvath
In this episode, Dr. Rhonda Patrick sits down with Dr. Steve Horvath to talk about one of the biggest questions in longevity science: can we actually measure how fast we are aging, and if so, can we slow it down? Steve helped launch the modern biological aging field with the original Horvath epigenetic clock, a tool that showed DNA methylation patterns could estimate age across many human tissues. But in this conversation, he explains why biological age is not one simple number.
No, Omega-3s Don't "Accelerate Cognitive Decline"
The brain needs omega-3s. Higher EPA and DHA intake is often associated with better cognitive outcomes. And many people—myself included—take fish oil with the hope that it will help protect the aging brain. A newer analysis potentially complicates that story. But it's not as straightforward as media headlines would like you to believe. In older adults followed for about five years, omega-3 supplement use was associated with faster decline across multiple cognitive tests.
Q&A #81 with Dr. Rhonda Patrick (5/2/26)
In this Q&A, Dr. Rhonda Patrick discusses soluble fiber for cholesterol lowering and PFAS elimination, fertility-related supplement considerations, Botox risks and benefits, and sauna use for heat shock protein activation. Timestamps include: Q: Why choose beta-glucan over psyllium for soluble fiber? Q: Do you take urolithin A continuously or cycle it? Q: Do you take curcumin, and if so, how much? Q: Which supplements should someone discuss with their doctor before IVF?
Plastic Chemicals are Harming Children's Bone Health
Plastic exposure may be affecting children in ways we're only beginning to understand. And some of this exposure may be coming from our kitchen—even from healthy fruits and vegetables. In a new study, higher exposure to certain PFAS, or "forever chemicals," during childhood was associated with lower bone mineral density in adolescence, raising concerns that these compounds may interfere with how kids build bone during a crucial period of development.
The Optimal Mobility Protocol for a Durable Body | Dr. Kelly Starrett
In this episode, Dr. Rhonda Patrick sits down with Dr. Kelly Starrett to talk about what modern fitness gets right, what it gets wrong, and how to build a body that is durable, adaptable, and useful in real life. Kelly frames the current moment in fitness as a kind of third wave, where people are finally starting to ask what really matters, instead of getting lost in trends, metrics, and overly decorative systems.
Q&A #80 with Dr. Rhonda Patrick (4/4/26)
In this Q&A, Dr. Rhonda Patrick discusses whether nicotinamide riboside is overhyped, nattokinase for heart health, nutrition for vegetarians and vegans, and APOE4-related responses to hormone replacement therapy. Timestamps include: Q: Does Avmacol help reduce mercury exposure from fish? Q: Is nicotinamide riboside overhyped? Q: How do you choose the right probiotic? Q: Can you meet your potassium needs from food alone? Q: Is nattokinase worthwhile for heart health?
#110 How To Build Lasting Happiness | Dr. Arthur Brooks
Can science help us lead happier, more fulfilling lives? In this episode, Rhonda sits down with Dr. Arthur Brooks—Harvard professor, social scientist, and bestselling author—for a deep conversation about the science of happiness, the role of struggle and suffering in a meaningful life, and the habits that make love, purpose, and emotional well-being more durable.
'Peakspan' is the New Way to Think about Aging
Longevity asks how long we live. Healthspan asks how long we avoid major disease. Peakspan asks how long we stay close to our personal best. Peakspan is the stretch of life in which you remain at or above 90% of your best-ever function in a specific domain. The point of Peakspan is that you can still be “healthy” while no longer operating anywhere near your best cognition, aerobic fitness, strength, immunity, or fertility.
Q&A #78 with Dr. Rhonda Patrick (2/07/26)
In this Q&A, Dr. Rhonda Patrick discusses child nutrition, osteoporosis, cholesterol-lowering supplements, her skincare routine, and fasting versus prioritizing protein. Timestamps include: Q: What does your child's diet look like? Q: Should you take breaks from supplements? Q: Can supplements lower cholesterol without statins? Q: Does prioritizing protein conflict with fasting for autophagy? Q: What's your current skincare routine? Q: Are ceramic-coated cookware products safe?
How To Boost NAD Levels To Fight Inflammation, Improve Recovery, and Slow Aging
NAD is the molecule behind energy, recovery, and aging. But most people aren't doing enough to protect their levels.
The Best Type of Exercise for Longevity
In this Journal Club–style episode, Dr. Rhonda Patrick and Brady Holmer dissect a huge UK Biobank study that uses wrist-worn accelerometers to ask a simple but critical question: How many minutes of light, moderate, or vigorous activity give the same health benefit?
High-Protein Diets
Contents Conclusion This post originally went out to subscribers to the FoundMyFitness newsletter. Sign up here to start receiving it! Protein is still (somehow) controversial. Should we restrict protein in favor of longevity and reducing cancer risk, or should we maximize our intake in favor of building muscle mass and enhancing performance? The answer lies somewhere in the middle. But one thing is for certain—the current recommendations don't accurately reflect the scientific evidence.
Q&A #74 with Dr. Rhonda Patrick (10/11/25)
In this Q&A, Dr. Rhonda Patrick discusses how to slow age-related immune decline, whether most people should avoid gluten, and how to reduce stroke risk. Timestamps include: Q: How do Zone 2 and vigorous exercise differ, and what's the ideal mix? Q: What are the most effective eczema treatments? Q: How do we slow age-related immune decline? Q: Should most people avoid gluten? Q: How to best reduce stroke risk? As we get older, the immune system naturally changes.
#107 Why You Can't Sleep (and How to Fix It) | Dr. Michael Grandner
Sleep is the most critical pillar of health, cognition, and performance. Yet most people don't understand how to do it right. Dr. Michael Grandner, a renowned sleep expert, Director of the Sleep and Health Research Program at the University of Arizona, and consultant to both patients and professional athletes, bridges the gap between academia and real-world applications of sleep science. He's literally written the book on how to use sleep to optimize mental and physical health.
How To Fix Low Testosterone Naturally (At Any Age)
Testosterone is far more than just a muscle-building hormone. It's a cornerstone of health influencing mood, cognition, bone density, libido, and even longevity. In this episode, Derek, host of the popular YouTube channel 'More Plates More Dates' and co-founder of Marek Health, joins me to unpack testosterone's true role in health, from bone density and insulin sensitivity to brain function and longevity.
How To Reverse Insulin Resistance Through Diet, Exercise, & Sleep
Is insulin the key to modern health? Dr. Ben Bikman thinks so—and he has the science to prove it. As a leading metabolic scientist and professor at Brigham Young University, Dr. Ben Bikman has spent his career unraveling the complex role of insulin in chronic disease. His bold stance? That insulin resistance sits at the root of most modern health problems—and it's a condition we can do something about.
#103 How To Use Coffee To Live Longer (Full Guide & Research)
Coffee is an important ritual for many people around the world. But it's also a scientifically validated intervention capable of significantly improving health, longevity, cognitive function, and physical performance. In this episode, Dr. Rhonda Patrick synthesizes extensive research to illuminate how the timing, brewing methods, and additives to coffee influence its health benefits and risks.
FoundMyFitness Topic - Metformin
Contents Inhibition of mTOR Cancer Metformin safety Conclusion Metformin is a drug commonly used to treat type 2 diabetes. It is the fourth most widely prescribed medication in the United States, with more than 80 million prescriptions for the drug written yearly.
Q&A #70 with Dr. Rhonda Patrick (5/3/25)
In this Q&A, Dr. Rhonda Patrick discusses methylene blue, cancer prevention, linoleic acid, shingles vaccine and dementia, creatine's kidney effects, and shares her overnight oats recipe. Timestamps include: What are the risks and benefits of methylene blue, and why is it gaining attention for anti-aging? What are effective strategies for cancer prevention? What's the best way to recover from illnesses such as RSV, COVID, or pneumonia?
Why Vitamin D Deficiency Accelerates Brain Aging
vitamin d alzheimer's dementia supplements SHARE An essential checklist for cognitive longevity — filled with specific exercise, heat stress, and omega-3 protocols for boosting BDNF. Enter your email, and we'll deliver it straight to your inbox. Your subscription could not be saved. Please try again. Please check your email to confirm your subscription and get The BDNF Protocol Guide! You'll also receive updates from Rhonda & FoundMyFitness Love our episodes?
Q&A #69 with Dr. Rhonda Patrick (4/5/25)
In this Q&A, Dr. Rhonda Patrick discusses lithium microdosing, reducing homocysteine, aluminum and cancer, beta-alanine, and alpha-lipoic acid supplements. Timestamps include: What are the benefits and risks of low-dose lithium supplementation? How reliable is sleep tracker data? What are the best ways to lower high homocysteine? Do you have a deodorant recommendation? What lifestyle factors can reduce APOE4-related disease risk?
Dr. Andy Galpin Shares the Full Nutrition & Supplement Protocol He Gives Pro Athletes
High-level performance isn't just for elite athletes — it's a blueprint for anyone who wants to feel, move, and live better. In this episode, Dr. Andy Galpin — Executive Director of the Human Performance Center at Parker University, trusted coach to world champions, Olympic gold medalists, Fortune 500 executives, and government leaders — breaks down the science of peak performance into practical, actionable steps anyone can use.
#100 The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD
Creatine is one of the most extensively studied dietary supplements globally, with its history and research spanning nearly two centuries. This popular supplement was first discovered in 1832 and commercialized as a dietary supplement in the 1990s. Initially popularized among elite athletes—particularly body builders and strength athletes—creatine had gained broader recognition due to its effectiveness for enhancing exercise performance and muscle growth.
The Science of Exercise for Cancer
Every year, 2 million Americans hear the words "You have cancer." But here's the shocking truth: nearly 40% of those cases could have been prevented, and exercise is one of the most powerful weapons we have against it. While smoking, obesity, and alcohol are well-known risk factors, exercise is often overlooked as a critical tool for both cancer prevention and treatment.
Should You Supplement With Berberine? - Rhonda Patrick
In this video, Dr. Rhonda Patrick covers: • Why you should be cautious of taking berberine with other prescription medications • How berberine affects inflammatory biomarkers • Berberine's effects on quantitive measures of stroke-related neurological deficit • How berberine compares to statins for improving cholesterol • Why berberine is a promising alternative therapy to statins for atherosclerosis, ischemic stroke, and coronary heart disease • Should you avoid taking berberine on workout days?
How to Train According to the Experts
Fitness is vital for health and longevity. This podcast, show notes, and accompanying How to Train According to the Experts guide distills insights from over 100 podcast interviews with world-class exercise scientists to explore key questions like: Evidence-based HIIT protocols for improving cardiorespiratory fitness How much exercise do you need?
#97 The Science of Protein and Its Role in Longevity, Cancer, Aging, and Building Muscle
This episode is a deep exploration into one of nutrition's most critical and debated topics—protein. Beyond its well-known role as the building block of muscle, protein is fundamental to our metabolism, insulin sensitivity, and the prevention of diseases such as type 2 diabetes and sarcopenia. But how much dietary protein do we really need? And could too much protein, especially from meat, actually be harmful?
How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep
Exercise, meal timing, and sleep. What do they have in common? They’re the foundation of a healthy lifestyle. I also consider them to be straightforward areas to tackle when it comes to longevity strategies. They do require effort to implement, but doing so is incredibly simple. The good news is that because there are several levers to pull, we don't have to choose just one. But we do need to be diligent about taking action to support our longevity. This begins with optimizing our metabolic health.
#95 What Microplastics Are Doing to the Brain, Body, and Reproductive Systems
Every week, you're consuming the equivalent of a credit card in plastic without even realizing it. And it’s all due to microplastics. It gets worse—those microplastics you’re consuming aren’t just bits of plastic. They're laced with toxic chemicals like BPA, BPS, and phthalates, which are designed to make plastics stronger but wreak havoc on your body. These chemicals are notorious for disrupting hormones, altering metabolism, and increasing the risk of everything from infertility to heart disease.
Dr. Layne Norton on Building Muscle – Insights on Diet, Training, and Supplements
Dr. Layne Norton is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. In this episode, we discuss why most people aren’t training too hard, when to go to failure, whether seed oils are “the” central cause of chronic disease, why having a slow metabolism isn’t a credible reason for being overweight (for most), and the sustaining power of good habits.
Optimizing Protein Intake & Distribution for Muscle Growth on Apple Podcasts
My free omega-3 guide (the ultimate blueprint for choosing a fish oil supplement) Discover my premium podcast, The Aliquot Dr. Luc van Loon is a renowned figure in the realm of exercise science, particularly celebrated for his deep understanding of protein metabolism, resistance training, and the nuanced role of collagen supplements in sports nutrition.
The Truth About Alcohol: Risks, Benefits, and Everything In-Between
Alcohol is one of the most heavily used and abused drugs. It’s also a very controversial topic, in part because alcohol plays such a large role in societies and cultures around the world. For many, it’s a normal part of daily life. There is also a lot of confusion about alcohol. There’s no doubt that alcohol can have a personal and public health impact.
How to Improve Motivation & Focus By Leveraging Dopamine on Apple Podcasts
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. Andrew Huberman is a Stanford professor, neurobiologist, and host of the incredibly popular Huberman Lab Podcast. He’s also the guest on this episode of the FoundMyFitness podcast.
How to Improve Motivation & Focus By Leveraging Dopamine
Dr. Andrew Huberman is a Stanford professor, neurobiologist, and host of the incredibly popular Huberman Lab Podcast. He’s also the guest on this episode of the FoundMyFitness podcast. Our conversation encompasses an in-depth discussion of the brain’s dopamine system and provides a toolkit for enhancing motivation and focus.
How Exercise Prevents & Reverses Heart Aging
In this episode of the Found My Fitness podcast, we explore why cardiovascular exercise is paramount to improving your healthspan and lifespan with Dr. Benjamin Levine, one of the premier experts in this field. Dr. Levine draws on decades of research experience to provide unique insights into why we age and gives actionable strategies for maintaining a youthful cardiovascular system throughout life with exercise and lifestyle modification.
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