Anti-Aging Expert on How Missing This Vitamin Is As Bad As Smoking, and What You Should Know About Creatine!

Anti-aging expert Dr Rhonda Patrick reveals how magnesium, HIIT workouts, creatine, and vitamin D can prevent disease, slow aging, and boost brain power - starting today. 

Dr. Rhonda Patrick is a PhD biomedical scientist, expert in aging, nutrition, and metabolism, and founder of FoundMyFitness. She produces a monthly series of in-depth, science-focused podcasts exploring actionable strategies for enhancing longevity, cognitive performance, and physical health.

She explains:

• Why cardiovascular fitness is the #1 predictor of lifespan

• The groundbreaking science behind rejuvenating your heart by 20 years

• How small daily habits can cut your risk of Alzheimer’s and cancer

• The hidden link between mitochondrial health, aging, and chronic disease

  
  

00:00 Intro

02:17 My Mission to Improve People's Health

03:50 What Impact Will Rhonda's Research Have on People?

05:22 The Role of Genetics in Aging vs. Lifestyle

07:36 Lifestyle and Life Expectancy

10:06 The Future of Aging, Longevity, and Gene Therapy

15:28 Death-Related Risks of Being Sedentary

22:30 How to Improve Your Cardiorespiratory Fitness

25:45 Best Workout Routine to Improve Cardio Health

30:14 Norwegian 4x4 Training Explained

32:41 How the Body Generates Energy and Exercise Intensity

38:28 Why We Can’t Drink Lactate and the Effects of Vigorous Training

42:33 How to Reduce Cognitive Decline

47:11 What Causes Dementia and Alzheimer’s

53:09 Do Multivitamins Improve Cognitive Performance?

01:00:26 70% of the U.S. Population Is Vitamin D Deficient

01:03:12 Vitamin D Deficiency and Increased Risk of Dementia

01:14:41 How the Keto Diet Affects Life Expectancy and Healthspan

01:19:43 Exogenous Ketones and Cognitive Repair

01:24:06 Recommended Superfoods

01:26:46 Omega-3: Effects on Mental Health, Depression, and Longevity

01:32:21 Is Omega-3 Supplementation the Same as a High Omega-3 Diet?

01:41:28 Effects of Creatine on Cognitive Function

01:49:18 Link Between Cancer Outcomes and Creatine

01:50:09 Does Creatine Cause Hair Loss?

01:59:06 Fasting Windows to Achieve Autophagy

02:01:01 Intermittent Fasting: Do’s and Don’ts

02:02:19 Effects of Fasting on Sleep

02:04:49 How Soon After Training Should You Take Protein?

02:08:29 What Is Insulin Resistance?

02:10:28 Benefits of Red Light Therapy

02:11:36 Infrared vs. Traditional Saunas

02:18:41 Sauna Benefits: Reducing Stress and Improving Mood

02:22:12 What Are Microplastics and Are They Harmful?

02:27:48 The Role of Fiber in Eliminating Microplastics

02:31:43 Are There Risks to Living Near a Golf Course?

02:42:18 What Is Choline?

Follow Dr Rhonda:

Instagram - https://bit.ly/3TYAEUD

X - https://bit.ly/3IFvCu1 

Website - https://bit.ly/4o75U1F 

Weekly health newsletter - https://bit.ly/4kYsR4f 

You can subscribe to Rhonda’s monthly series on YouTube and Spotify:

YouTube: https://bit.ly/4l1FZW9 

Spotify: https://bit.ly/45l77Lc 

You can download Rhonda's free protocol guides, here:

The Cognitive Enhancement Blueprint - https://bit.ly/44QYF6t 

The Omega-3 Supplementation Guide- https://bit.ly/44Pi1sE 

How to Train According to the Experts - https://bit.ly/4mbtzMm 

Research Document: https://stevenbartlett.com/wp-content/uploads/2025/07/DOAC-Dr-Rhonda-Patrick-Independent-Research-further-reading.pdf

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