#819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter

Rhonda Patrick, Ph.D. (@foundmyfitness) is a
biomedical scientist and the founder of
FoundMyFitness, a platform dedicated to
delivering rigorous, evidence-based insights on improving
healthspan and mitigating age-related diseases.


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Timestamps:


[00:00:00] Start.


[00:04:54] Dealing with aging parents and other topics on the
table.


[00:10:43] How a common multivitamin helps reverse cognitive and
memory aging.


[00:12:04] The importance of supplementation — especially as we
age.


[00:13:10] Effectively supplementing with omega-3 fish oil to
counter APOE4 and Alzheimer's risks.


[00:16:50] The CoQ10 and omega-3 protocol that has helped
Rhonda's father manage Parkinson's symptoms for nearly a decade.


[00:19:28] Sulforaphane: a potent NRF2 activator with an
unexpected benefit for Rhonda's mother's tremors.


[00:25:34] How Rhonda convinced her mom to start CrossFit and the
power of community-based, senior-focused fitness.


[00:26:52] The earlier the intervention, the better the outcomes.


[00:32:25] Intermittent fasting vs. extended fasting and my own
results.


[00:44:31] Does fasting destroy muscle mass? Debunking the
catabolism fear and understanding the crucial role of the
re-feeding phase.


[00:57:24] "Dirty" fasting: what really happens to autophagy and
metabolic benefits when you add a splash of cream or MCT oil to
your coffee?


[01:00:44] VO2 max: the one metric that may predict lifespan more
accurately than anything else, and how we work to improve it.


[01:12:07] How a two-year exercise program reversed heart aging
by 20 years in previously sedentary, middle-aged adults.


[01:16:18] Lactate isn't the enemy: how vigorous exercise creates
a superfuel that protects and grows the brain.


[01:20:30] The optimal sauna protocol (temperature and frequency)
for slashing dementia risk by 66%.


[01:29:17] If you're human, you'll find a use for curcumin.


[01:30:43] Creatine for cognition: moving beyond the gym with a
powerful, science-backed tool for focus and combating sleep
deprivation.


[01:42:41] Still vitamin D deficient despite taking supplements?
Here's the critical cofactor you're probably missing.


[01:53:52] Shocking sources of microplastics in our daily lives,
including chewing gum and teabags.


[02:04:10] The uncomfortable truth about "moderate" alcohol
consumption, cancer risk, and why the "sick quitter" hypothesis
makes most older studies unreliable.


[02:17:03] The ups and downs of ketamine and psilocybin on
cognition and longevity.


[02:24:19] Parting thoughts and where to find more from Rhonda.


*


Show notes for this episode:
https://tim.blog/2025/07/24/dr-rhonda-patrick/


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