FoundMyFitness

#112 How To Slow Biological Aging With a Multivitamin, Vegetables, & Omega-3 | Dr. Steve Horvath

Measure and slow your biological clock through targeted lifestyle interventions, supplements, and precision diagnostics.

#110 How To Build Lasting Happiness | Dr. Arthur Brooks

In this episode of FoundMyFitness, Dr. Arthur Brooks joins the show to explore the science and philosophy of cultivating lasting happiness. Many high achievers struggle with a sense of emptiness, often falling victim to the striver's curse, where satisfaction remains perpetually out of reach. Dr. Brooks examines why our modern reliance on technology and constant stimulation creates a meaning deficit that rewires the brain away from purpose. He breaks down the three macronutrients of happiness and explains why true fulfillment requires both struggle and the acceptance of occasional unhappiness. Listeners will learn a practical five-step protocol for managing negative emotions, the importance of cultivating gratitude, and how to transform suffering into a catalyst for personal growth. This deep dive provides actionable insights into aligning your daily habits with a more meaningful, connected, and purposeful life.

#109 How To Boost NAD Levels To Fight Inflammation, Improve Recovery, and Slow Aging | Dr. Charles Brenner

In this episode of FoundMyFitness, host Dr. Rhonda Patrick welcomes Dr. Charles Brenner to explore the critical role of NAD metabolism in aging, inflammation, and metabolic health. Many symptoms of aging are closely linked to impaired NAD levels, and this conversation dissects the mechanisms behind how chronic stress, obesity, and poor sleep disrupt these resources. Dr. Brenner provides a rigorous, evidence-based analysis of various NAD boosters, including NR, NMN, and IV drips. He clarifies which interventions effectively increase NAD in humans and which are largely driven by hype. Listeners will gain a deeper understanding of how NAD precursors may support exercise recovery, cognitive function, and immune health. By separating scientific fact from marketing claims, this episode offers a clear guide for those looking to navigate the complex world of NAD supplementation and metabolic optimization.

#108 The Best Type of Exercise for Longevity

In this episode of FoundMyFitness, Dr. Rhonda Patrick and endurance athlete Brady Holmer explore the latest research regarding exercise intensity and longevity. The discussion centers on a compelling study of over 70,000 adults, which suggests that vigorous activity is significantly more potent than moderate exercise for reducing the risk of all-cause mortality, cardiovascular disease, type 2 diabetes, and cancer. Listeners will learn why traditional exercise guidelines may be outdated, as the data indicates that one minute of vigorous movement can provide the health benefits equivalent to ten minutes of moderate activity. The experts examine the physiological mechanisms behind these findings, including mitochondrial health, VO2 max, and inflammation. They also offer practical insights on integrating short bursts of intensity into a routine and discuss why high-intensity training is crucial for long-term health, healthy aging, and robust disease prevention.

#107 Why You Can't Sleep (and How to Fix It) | Dr. Michael Grandner

In this episode of FoundMyFitness, Dr. Rhonda Patrick sits down with sleep expert Dr. Michael Grandner to explore the science of restorative sleep and the detrimental effects of chronic insomnia and sleep apnea. The conversation provides listeners with a comprehensive, evidence-based guide to improving sleep quality, focusing on practical interventions like Cognitive Behavioral Therapy for Insomnia and stimulus control strategies. Dr. Grandner breaks down the role of morning light, caffeine timing, and various supplements in regulating circadian rhythms. Additionally, the discussion offers an honest assessment of modern sleep trackers, debunking common myths while providing actionable advice for managing nighttime awakenings. Whether you are dealing with shift work, jet lag, or general restlessness, this episode equips you with the tools to optimize your sleep architecture and enhance your long-term cognitive health.

#106 How To Increase Your Testosterone Levels Naturally | Derek from MPMD

In this episode of FoundMyFitness, Dr. Rhonda Patrick sits down with Derek from More Plates More Dates to explore the complexities of male hormone health. The discussion provides a comprehensive look at why testosterone is essential for metabolic health, muscle mass, and overall motivation. Listeners will learn to distinguish between evidence-based strategies and common industry myths, as the two experts evaluate popular supplements like Tongkat Ali, boron, and ashwagandha. The conversation covers essential lifestyle factors, including diet, body fat management, and exercise, that significantly impact hormonal balance. Additionally, the episode dives deep into the clinical realities of testosterone replacement therapy (TRT). Derek breaks down the benefits, risks, and biomarker monitoring necessary for safe usage, while also addressing concerns regarding fertility and hair loss treatments. This episode serves as a thorough guide for anyone looking to understand hormonal optimization through a scientific lens.

#105 Exogenous ketones, my coffee protocol, and supplements for blood sugar regulation (Premium Member Q&A July 2025)

In this episode of FoundMyFitness, Dr. Rhonda Patrick hosts a comprehensive Q&A session, offering insights into her personal health habits and supplement protocols. Listeners get a detailed look at her evolving routine, including why she has incorporated exogenous ketones and the specifics of her daily coffee practice, ranging from bean selection and brewing methods to the physiological effects of caffeine on heart rate and blood flow. The discussion also dives deep into evidence-based supplementation. Dr. Patrick addresses optimal dosages for compounds like ubiquinol, berberine, vitamin K2, and myo-inositol, while evaluating their efficacy for goals like fertility and metabolic health. Additionally, she shares practical concerns regarding common health products, such as potential heavy metal contamination in greens powders and the environmental impacts of various brewing tools. This session provides a science-backed roadmap for navigating complex nutrition and longevity questions.

#104 Dr. Ben Bikman: How To Reverse Insulin Resistance Through Diet, Exercise, & Sleep

In this episode of FoundMyFitness, host Dr. Rhonda Patrick welcomes Dr. Ben Bikman to explore the silent, pervasive nature of insulin resistance and its central role in chronic disease. Dr. Bikman clarifies why metabolic dysfunction often persists despite normal glucose readings and explains how insulin acts as a key driver of weight gain and aging. Listeners can expect a deep dive into actionable, evidence-based strategies to restore metabolic health, including the roles of diet, exercise, and sleep hygiene. The conversation also moves into critical territory regarding modern weight loss interventions, specifically evaluating whether GLP-1 agonists like Ozempic represent groundbreaking solutions or shortcuts with potential risks. By the end of the discussion, listeners gain a comprehensive understanding of how to interpret metabolic biomarkers and implement lifestyle changes to reverse insulin resistance within 90 days.

#103 A Deep Dive on Using Coffee For Health & Longevity (Full Guide & Research)

In this episode of FoundMyFitness, the host explores the significant impact of coffee consumption on health and longevity. Listeners will learn how regular coffee intake may reduce epigenetic aging and protect against DNA damage, a primary factor in cellular decline and cancer. The discussion provides a comprehensive guide on optimizing coffee habits, detailing why brewing methods like filtering are crucial for managing cholesterol and maximizing antioxidant intake. The episode compares various bean types, roasts, and preparation styles, offering evidence-based advice on how these choices influence metabolic health, the gut microbiome, and athletic performance. Furthermore, the host addresses common myths regarding mycotoxins and examines the potential effects of additives like dairy. By the end of the episode, listeners gain a clear, science-backed framework for creating an ideal coffee routine that supports long-term cognitive and physical well-being.

#102 Why Vitamin D Deficiency Accelerates Brain Aging

In this episode of FoundMyFitness, the host explores the critical role of vitamin D as a steroid hormone that regulates a significant portion of the human genome. With nearly 70 percent of Americans facing a deficiency, the conversation highlights the alarming link between low vitamin D levels and an increased risk of dementia and Alzheimer’s disease. Listeners will learn about compelling research involving over 12,000 participants, which indicates that proper supplementation may reduce dementia risk by as much as 40 percent. The episode covers key insights regarding how vitamin D benefits cognitive health across different demographics, including those with genetic predispositions like the ApoE4 variant. Furthermore, the discussion addresses practical questions about determining optimal blood levels, understanding the impact of deficiency on brain aging, and identifying effective strategies for maintaining cognitive function throughout the aging process.

#101 Dr. Andy Galpin: The Optimal Diet, Supplement, & Recovery Protocol for Peak Performance

In this comprehensive episode of FoundMyFitness, host Dr. Rhonda Patrick sits down with renowned performance expert Dr. Andy Galpin to explore the science of optimizing human performance. Drawing from his experience coaching elite Olympians and professional athletes, Dr. Galpin dissects the foundational pillars of nutrition, supplementation, and recovery. Listeners can expect a deep dive into practical protocols, including evidence-based fueling strategies for resistance and endurance training, the nuances of nutrient timing, and the reality behind popular supplements like creatine, magnesium, and omega-3s. The conversation also provides an extensive look at recovery modalities, such as thermal therapies and sleep optimization techniques, designed to help individuals at any level maximize their training outcomes. This episode serves as an essential guide for anyone looking to bridge the gap between scientific research and actionable training results.

#100 The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD

In this episode, Dr. Rhonda Patrick sits down with creatine researcher Dr. Darren Candow to explore the far-reaching physiological benefits of creatine monohydrate. While traditionally associated with muscle building and athletic performance, creatine serves as a vital tool for cognitive health, bone density, and resilience against systemic stress. Dr. Candow challenges the conventional five-gram daily dosage, discussing the potential therapeutic advantages of higher intakes, particularly for brain function, sleep deprivation, and healthy aging. Throughout the conversation, they address common misconceptions, including concerns regarding kidney health, hair loss, and hydration. Listeners gain a comprehensive overview of how creatine impacts everything from cellular recovery and injury rehabilitation to mental health outcomes. By the end, the discussion provides evidence-based insights into how to effectively incorporate creatine into a daily regimen to support long-term metabolic, cognitive, and physical longevity.

#099 The Science of Exercise for Cancer | Kerry Courneya, PhD

In this episode of FoundMyFitness, host Dr. Rhonda Patrick sits down with Dr. Kerry Courneya to explore the transformative role of exercise as a therapeutic intervention in cancer care. Moving beyond the traditional view of physical activity as merely supportive, the conversation highlights how structured exercise can directly recalibrate tumor biology, improve treatment tolerance, and enhance survival outcomes. Dr. Courneya details the physiological mechanisms behind these benefits, including how aerobic and resistance training can mitigate treatment side effects and boost immune function. Listeners will learn about the optimal intensity and frequency of exercise, the importance of maintaining muscle mass, and the psychological benefits of staying active during and after treatment. This discussion provides a comprehensive look at why integrating exercise into oncology protocols is a vital, evidence-based approach to improving the lives and prognoses of cancer patients.

#098 How to Train According to the Experts

In this episode of FoundMyFitness, host Dr. Rhonda Patrick is joined by exercise science communicator Brady Holmer to explore the science behind optimizing physical performance and long-term health. The conversation moves beyond basic fitness advice to examine how specific training protocols influence cardiovascular longevity, muscle hypertrophy, and metabolic resilience. Listeners will learn the nuances of balancing zone 2 aerobic training with high-intensity interval training, the importance of VO2 max as a biomarker for aging, and evidence-based strategies for maintaining muscle mass. The discussion also addresses practical questions, such as the effectiveness of exercise snacking, the role of compound lifting for strength, and how to structure a time-efficient routine. By deconstructing the latest research, the episode provides a comprehensive guide for anyone looking to build a training regimen that promotes lifelong vitality and neurocognitive health.

#097 The Science of Protein and Its Role in Longevity, Cancer, Aging, and Building Muscle

In this episode of FoundMyFitness, the host explores the multifaceted role of protein in human health, extending well beyond its reputation as a simple muscle-building block. The discussion highlights how adequate protein intake is vital for metabolic health, insulin sensitivity, and the prevention of conditions like sarcopenia and type 2 diabetes. Listeners will learn why the conventional RDA for protein may be insufficient, with research suggesting that higher daily intakes are often necessary to support body composition and longevity. The episode also debunks common myths regarding the anabolic window and protein timing, while addressing concerns about the impact of protein consumption on cancer and kidney function. By examining how regular exercise can optimize growth factors, the host provides a evidence-based framework for understanding how to utilize protein effectively to improve long-term health, strength, and vitality.

#096 How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep

In this episode of FoundMyFitness, host Dr. Rhonda Patrick explores the vital intersection of exercise, nutrition, and rest in maintaining long-term metabolic health. Recorded at the American Academy of Anti-Aging Medicine, the discussion highlights how even subtle elevations in blood glucose can contribute to neurodegeneration and cardiovascular complications. Listeners will receive actionable, evidence-based protocols centered on three key pillars: high-intensity interval training, circadian-aligned eating, and sleep hygiene. The episode details how HIIT promotes mitochondrial repair and body composition changes, why meal timing matters for glucose regulation, and the profound physiological damage caused by sleep deprivation. By providing scientific context for why these lifestyle factors are critical for healthy aging, this session offers a comprehensive guide for anyone looking to optimize their metabolic function and protect their long-term health through small, consistent, and scientifically validated habit changes.

#095 What Microplastics Are Doing to Your Brain, Body, and Reproductive Systems

In this episode of FoundMyFitness, the discussion centers on the alarming prevalence of microplastics and their associated chemicals in modern life. Listeners will learn how these pervasive pollutants infiltrate the bloodstream, major organs, and even the brain, potentially crossing the blood-brain barrier at significant rates. The episode examines the wide-ranging health consequences of this bioaccumulation, including impacts on reproductive health, endocrine function, sperm quality, and neurodevelopment. Beyond the unsettling realities of how these substances affect human biology, the host provides a comprehensive breakdown of common exposure sources, such as water supplies, thermal paper, and heated plastics. Crucially, the episode offers evidence-based, actionable strategies to mitigate exposure and support the body’s detoxification processes. This installment serves as a vital guide for anyone looking to understand the hidden environmental threats to their long-term health and wellbeing.

#094 Dr. Layne Norton on Building Muscle – Insights on Diet, Training, and Supplements

In this episode of FoundMyFitness, host Dr. Rhonda Patrick sits down with Dr. Layne Norton, a professional bodybuilder and Ph.D. in nutritional sciences, to examine the science of building muscle and maintaining long-term health. The conversation cuts through common fitness myths, addressing the necessity of training to failure, the role of protein distribution, and the truth about metabolic health. Dr. Norton provides a balanced perspective on controversial dietary topics, including the impact of seed oils, artificial sweeteners, the carnivore diet, and intermittent fasting. Beyond nutrition, the discussion covers practical approaches to injury prevention, the importance of consistency in resistance training, and how exercise benefits individuals across the lifespan. Listeners can expect an evidence-based deep dive into creating sustainable habits that support physical performance and metabolic well-being, while learning how to better navigate the often-conflicting information found in the health and fitness industry.

#093 Dr. Luc van Loon: Optimizing Protein Intake & Distribution for Muscle Growth

In this episode of FoundMyFitness, host Dr. Rhonda Patrick sits down with exercise scientist Dr. Luc van Loon for a comprehensive exploration of protein metabolism and muscle physiology. The conversation moves beyond basic nutrition guidelines to examine the science of protein turnover, the nuances of anabolic resistance, and the specific requirements for muscle growth during weight loss. Listeners will gain practical insights into optimal protein distribution throughout the day, the efficacy of different protein sources like whey versus casein and plant-based alternatives, and the impact of meal timing on protein synthesis. Beyond protein, the episode covers exercise frequency, the role of collagen supplements in connective tissue health, and the physiological effects of cold-water immersion on muscle adaptation. This deep dive provides listeners with evidence-based strategies to optimize their diets and training regimens for improved health and physical performance.

#092 The Truth About Alcohol: Risks, Benefits, and Everything In-Between | Dr. Rhonda Patrick

In this comprehensive solo episode of FoundMyFitness, Dr. Rhonda Patrick provides a deep, evidence-based exploration of alcohol consumption and its wide-ranging effects on the human body. Moving beyond common misconceptions, the episode breaks down the complex science of how alcohol is metabolized and its systemic impact on health, including its influence on gut integrity, nutrient absorption, and brain inflammation. Listeners will gain insight into the relationship between alcohol, chronic disease risks like cancer and cardiovascular issues, and its specific effects on sleep, exercise recovery, and hormonal health. Dr. Patrick also addresses popular myths surrounding red wine and resveratrol, while offering a detailed look at the biology of hangovers and potential damage-control strategies. This episode equips listeners with a nuanced understanding of the risks and variables involved in alcohol use, empowering them to make informed choices regarding their own health and well-being.