Rhonda Patrick, Ph.D. (<a href="https://x.com/foundmyfitness" rel="noopener noreferrer" target="_blank">@foundmyfitness</a>) is a biomedical scientist and the founder of <a href="https://www.foundmyfitness.com/" rel="noopener noreferrer" target="_blank">FoundMyFitness</a>, a platform dedicated to delivering rigorous, evidence-based insights on improving healthspan and mitigating age-related diseases.Sponsors:<a href="https://livemomentous.com/tim" rel="noopener noreferrer" target="_blank">Momentous</a>&nbsp;high-quality creatine and other supplements:&nbsp;<a href="https://livemomentous.com/tim" rel="noopener noreferrer" target="_blank">https://livemomentous.com/tim</a>&nbsp;(code TIM for up to 35% off)<a href="https://davidprotein.com/pages/tim" rel="noopener noreferrer" target="_blank">David Protein Bars</a>&nbsp;28g of protein, 150 calories, and 0g of sugar:&nbsp;<a href="https://davidprotein.com/tim" rel="noopener noreferrer" target="_blank">https://davidprotein.com/tim</a>&nbsp;(Buy 4 cartons, get the 5th free.)<a href="https://www.monarchmoney.com/?s=tim&promoCode=tim&utm_source=arm&utm_medium=podcast&utm_campaign=tim&utm_campaign_id=201847" rel="noopener noreferrer" target="_blank">Monarch Money</a>&nbsp;track, budget, plan, and do more with your money:&nbsp;<a href="https://www.monarchmoney.com/?s=tim&promoCode=tim&utm_source=arm&utm_medium=podcast&utm_campaign=tim&utm_campaign_id=201847" rel="noopener noreferrer" target="_blank">MonarchMoney.com/Tim</a>&nbsp;(50% off your first year at monarchmoney.com with code TIM)<a href="https://helixsleep.com/tim" rel="noopener noreferrer" target="_blank">Helix Sleep</a>&nbsp;premium mattresses:&nbsp;<a href="https://helixsleep.com/tim" rel="noopener noreferrer" target="_blank">https://HelixSleep.com/Tim</a>&nbsp;(27% off all mattress orders)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: <a href="https://tim.blog/2025/07/24/dr-rhonda-patrick/" rel="noopener noreferrer" target="_blank">https://tim.blog/2025/07/24/dr-rhonda-patrick/</a>For show notes and past guests on&nbsp;<a href="https://tim.blog/podcast" rel="noopener noreferrer" target="_blank">The Tim Ferriss Show</a>, please visit&nbsp;<a href="https://tim.blog/podcast/?utm_source=podcast&utm_medium=podcast&utm_campaign=podcast-description" rel="noopener noreferrer" target="_blank">tim.blog/podcast</a>.For deals from sponsors of&nbsp;<a href="https://tim.blog/podcast" rel="noopener noreferrer" target="_blank">The Tim Ferriss Show</a>,&nbsp;please visit&nbsp;<a href="https://tim.blog/podcast-sponsors" rel="noopener noreferrer" target="_blank">tim.blog/podcast-sponsors</a>Sign up for Tim’s email newsletter (5-Bullet Friday) at&nbsp;<a href="https://go.tim.blog/5-bullet-friday-1/" rel="noopener noreferrer" target="_blank">tim.blog/friday</a>.For transcripts of episodes, go to&nbsp;<a href="https://tim.blog/transcripts" rel="noopener noreferrer" target="_blank">tim.blog/transcripts</a>.Discover Tim’s books:&nbsp;<a href="https://tim.blog/books" rel="noopener noreferrer" target="_blank">tim.blog/books</a>.Follow Tim:Twitter:&nbsp;<a href="https://twitter.com/tferriss" rel="noopener noreferrer" target="_blank">twitter.com/tferriss</a>&nbsp;Instagram:&nbsp;<a href="https://instagram.com/timferriss/" rel="noopener noreferrer" target="_blank">instagram.com/timferriss</a>YouTube:&nbsp;<a href="https://www.youtube.com/timferriss" rel="noopener noreferrer" target="_blank">youtube.com/timferriss</a>Facebook:&nbsp;<a href="https://www.facebook.com/TimFerriss/" rel="noopener noreferrer" target="_blank">facebook.com/timferriss</a>&nbsp;LinkedIn:&nbsp;<a href="http://linkedin.com/in/timferriss" rel="noopener noreferrer" target="_blank">linkedin.com/in/timferriss</a>See Privacy Policy at <a href="https://art19.com/privacy" rel="noopener noreferrer" target="_blank">https://art19.com/privacy</a> and California Privacy Notice at <a href="https://art19.com/privacy#do-not-sell-my-info" rel="noopener noreferrer" target="_blank">https://art19.com/privacy#do-not-sell-my-info</a>.

#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

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#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

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