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 4×4 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
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
The Diary Of A CEO:
⬜️Join DOAC circle here – https://doaccircle.com/
⬜️Buy The Diary Of A CEO book here – https://smarturl.it/DOACbook
⬜️The 1% Diary is back – limited time only: https://bit.ly/3YFbJbt
⬜️The Diary Of A CEO Conversation Cards (Second Edition): https://g2ul0.app.link/f31dsUttKKb
⬜️Follow Steven – https://g2ul0.app.link/gnGqL4IsKKb
Sponsors:
KetoneIQ – Visit https://ketone.com/STEVEN for 30% off your subscription order
Learn more about your ad choices. Visit megaphone.fm/adchoices
Moment 184: I Was Kidnapped Whilst Running The Entire Length Of Africa: Russ Cook
He became the first person to run the full length of Africa—10,000 miles in 352 days—but just after day 100, Russ Cook, aka the Hardest Geezer, faced the toughest challenge of his life. In the Democratic…
Brain Doctor: These Popular Sports Are Causing Brain Damage & The NFL Is Keeping This Devastating Disease Quiet!
中文 Tiếng Việt What is killing young athletes at the peak of physical performance? A medical bank of over 1,000 brains and 30 years of study shine a spotlight on the cause Dr Ann McKee…
The Big Porn Debate (3 Experts Debate): The Unseen Dangers Of Nofap, The Adult Industry Is Exploiting Our Brains, How Porn Will Change Your Brain!
中文 Tiếng Việt Porn. Harmless adult fun or corrupting the next generation of men? 3 guests, 1 dividing topic, no perspective is off limits The Diary Of A CEO’s first ever panel discussion is joined…
Moment 183: The Warning Signs Your Body Needs More Nutrients: Dr Mindy Pelz
中文 Tiếng Việt In this moment, the fasting and hormone expert, Dr Mindy Pelz discusses how your body can show your liver health. Mindy says that there are simple ways that you can check how…
Trevor Noah: America Hated Me! My Depression Was Linked To ADHD! Why I Left The Daily Show!
中文 Tiếng Việt From being ‘born a crime’ and surviving Apartheid to navigating fame, Trevor Noah opens up about the chaos behind the comedy Trevor Noah is a comedian and former host of the satirical…
Ramit Sethi: Never Split The Bill, Its A Red Flag & Renting Isn’t Wasting Money!
中文 Tiếng Việt Master your money, revolutionise your relationships, and live a rich life with personal finance expert Ramit Sethi. Ramit Sethi is the host of the Netflix series ‘How to Get Rich’ and author…
Extended Moment: Guy Raz: Why 99% of Businesses Fail & This Secret Made Apple, Pixar, & Elon Musk Billions!
中文 Tiếng Việt In this moment, the host of ‘How I Built This’, discusses the lessons he has learned from interviewing over 20,000 people, ranging from global CEO’s, superstars to rural shepherds in Afghanistan. Guy…
(EXCLUSIVE) Boris Johnson: “They Were Looking at Engineering The Virus” And The Government Tried To Bribe Me!
中文 Tiếng Việt He was the 55th Prime Minister, led through 3 of the biggest crises of the last century, and is one of the most controversial characters in the history of the United Kingdom.…
The Groundbreaking Cancer Expert: (New Research) This Common Food Is Making Cancer Worse! Cancer Is Getting Worse Worldwide & It Might Not Be Genetic, It’s Your Diet!
中文 Tiếng Việt Could fighting off the most feared and deadly disease be as simple as controlling what you put on your plate? Here is the revolutionary cancer care advice you’ve never heard. Dr Thomas…
Moment 182: How To Make People Respect You In Seconds: Evy Poumpouras
中文 Tiếng Việt In this moment, former U.S. Secret Service Special Agent Evy Pompouras discusses how to earn and maintain respect in the workplace. According to Evy, it is important to reflect on your own…