#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 (x.com/foundmyfitness)) is a biomedical scientist and the founder of FoundMyFitness (foundmyfitness.com), 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.
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Show notes for this episode: tim.blog/2025/07/24/dr-rhonda-patrick
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