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

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

Jun 7, 20262h 47mSummary

In this episode, host Dr. Rhonda Patrick engages with Dr. Steve Horvath, a pioneer in longevity science and the developer of the Horvath epigenetic clock. The discussion centers on how biological aging—once a vague concept related to frailty or the passage of time—has been transformed into a quantifiable metric through DNA methylation. The conversation clarifies that biological age is not a single, monolithic number. Dr. Horvath explains that different epigenetic clocks serve distinct purposes; some are more sensitive to metabolic health and inflammation, while others are superior predictors of mortality risk. They discuss the nuances of key clocks like GrimAge and DunedinPACE, noting that while these tools are powerful for understanding how lifestyle interventions—such as exercise, diet, and sleep—impact the aging process, they are not absolute crystal balls or death-date calculators. The episode also tackles provocative questions regarding whether caloric restriction, specific supplements like Omega-3s, or pharmaceutical interventions can truly reverse epigenetic aging. Dr. Horvath emphasizes the importance of scientific precision, warning that while a clock might move in a favorable direction, it does not necessarily equate to total systemic rejuvenation. The episode provides a comprehensive look at what is currently measurable, modifiable, and understood in the quest to slow biological aging.

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

Mar 24, 20262h 36mSummary

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

Feb 9, 20261h 59mSummary

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

Dec 7, 20252h 18mSummary

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

Oct 2, 20253h 44mSummary

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

Sep 5, 20253h 16mSummary

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)

Aug 5, 202533 minSummary

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

Jul 11, 20253h 1mSummary

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)

Jun 12, 202548 minSummary

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

May 21, 202517 minSummary

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.