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FoundMyFitness Clips

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The best moments from the @foundmyfitness podcast featuring Dr. Rhonda Patrick and expert guests. Listen to the show here:

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"The most important thing that you can do in your life is to sweat and get physically active. There's nothing that is going to be better for you. No aging drug. Nothing." - Dr. Rhonda Patrick

"The most important thing that you can do in your life is to sweat and get physically active. There's nothing that is going to be better for you. No aging drug. Nothing." - Dr. Rhonda Patrick

355,264 views

.Dr. Rhonda Patrick on seed oils "I am not worried about it [...] There's just a lot of nonsense out there that's not supported by data."

.Dr. Rhonda Patrick on seed oils "I am not worried about it [...] There's just a lot of nonsense out there that's not supported by data."

194,789 views

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If you’re planning to conceive, fertility prep should start long before the pregnancy test Ideally, the groundwork starts months to a year out: • Exercise consistently • Prioritize whole foods • Lose excess body fat if needed • Stop alcohol ideally 4–6 months before trying to conceive • Cut down or eliminate caffeine when actively trying to conceive • Cover foundational nutrients like fish oil, magnesium, and a multivitamin • Minimize plastic exposure (reverse osmosis water filter, no plastic bottles, no hot food in plastic, and avoid receipts) Women should add a prenatal with methylfolate well before conception Men should prioritize sperm mitochondrial health with nutrients like zinc, vitamin C, and ubiquinol The goal is to improve the metabolic, micronutrient, and epigenetic environment both parents bring into conception

If you’re planning to conceive, fertility prep should start long before the pregnancy test Ideally, the groundwork starts months to a year out: • Exercise consistently • Prioritize whole foods • Lose excess body fat if needed • Stop alcohol ideally 4–6 months before trying to conceive • Cut down or eliminate caffeine when actively trying to conceive • Cover foundational nutrients like fish oil, magnesium, and a multivitamin • Minimize plastic exposure (reverse osmosis water filter, no plastic bottles, no hot food in plastic, and avoid receipts) Women should add a prenatal with methylfolate well before conception Men should prioritize sperm mitochondrial health with nutrients like zinc, vitamin C, and ubiquinol The goal is to improve the metabolic, micronutrient, and epigenetic environment both parents bring into conception

FoundMyFitness Clips

205,819 views • 4 days ago

Many people who consider themselves fit can't pass three basic hip mobility checks 1) Squat down until your hip crease drops below your knee 2) Stand on one leg and pull the opposite knee past 90 degrees 3) The sit-and-rise test—lower yourself to the floor cross-legged, then stand back up, without using your hands or knees at any point The sit-and-rise test (demo video in the reply) is the one worth obsessing over, because it's a proxy for longevity

Many people who consider themselves fit can't pass three basic hip mobility checks 1) Squat down until your hip crease drops below your knee 2) Stand on one leg and pull the opposite knee past 90 degrees 3) The sit-and-rise test—lower yourself to the floor cross-legged, then stand back up, without using your hands or knees at any point The sit-and-rise test (demo video in the reply) is the one worth obsessing over, because it's a proxy for longevity

FoundMyFitness Clips

691,642 views • 1 month ago

Sleeping just 4 hours a night for two weeks increased visceral fat by 11% in healthy young men, with almost no change on the scale In other words, they were building up visceral fat (the deep, metabolically harmful fat packed around your organs) while body weight barely moved Even a single night of short sleep can trigger acute insulin resistance And when sleep loss continues, it can raise cortisol, increase cravings for high-energy foods, and drive higher calorie intake Over time, this creates a metabolic environment primed for visceral fat accumulation

Sleeping just 4 hours a night for two weeks increased visceral fat by 11% in healthy young men, with almost no change on the scale In other words, they were building up visceral fat (the deep, metabolically harmful fat packed around your organs) while body weight barely moved Even a single night of short sleep can trigger acute insulin resistance And when sleep loss continues, it can raise cortisol, increase cravings for high-energy foods, and drive higher calorie intake Over time, this creates a metabolic environment primed for visceral fat accumulation

FoundMyFitness Clips

50,993 views • 2 days ago

Vigorous exercise is far more potent than current guidelines suggest In one large wearable-data study, 1 minute of vigorous activity appeared roughly comparable to: • 4 minutes of moderate exercise for all-cause mortality • 8 minutes of moderate exercise for cardiovascular mortality • 10 minutes of moderate exercise for type 2 diabetes risk Light activity required dramatically more time, often 100–200+ minutes depending on the outcome If you want the highest return on your exercise time, add intensity

Vigorous exercise is far more potent than current guidelines suggest In one large wearable-data study, 1 minute of vigorous activity appeared roughly comparable to: • 4 minutes of moderate exercise for all-cause mortality • 8 minutes of moderate exercise for cardiovascular mortality • 10 minutes of moderate exercise for type 2 diabetes risk Light activity required dramatically more time, often 100–200+ minutes depending on the outcome If you want the highest return on your exercise time, add intensity

FoundMyFitness Clips

30,325 views • 1 day ago

Omega-3s may be one of the most powerful dietary tools for resolving inflammation and slowing biological aging In a 3-year randomized trial of healthy older adults, omega-3 alone slowed epigenetic aging, while vitamin D and resistance training alone did not But the biggest effect came when all three were combined: omega-3, vitamin D, and resistance training slowed biological aging by about 3.8 months That may sound small, but it reflects a slower pace of aging that could compound over time The combo was also linked to ~40% lower pre-frailty and 61% lower invasive cancer incidence

Omega-3s may be one of the most powerful dietary tools for resolving inflammation and slowing biological aging In a 3-year randomized trial of healthy older adults, omega-3 alone slowed epigenetic aging, while vitamin D and resistance training alone did not But the biggest effect came when all three were combined: omega-3, vitamin D, and resistance training slowed biological aging by about 3.8 months That may sound small, but it reflects a slower pace of aging that could compound over time The combo was also linked to ~40% lower pre-frailty and 61% lower invasive cancer incidence

FoundMyFitness Clips

300,048 views • 19 days ago

Taking ~2 grams/day of omega-3s may be one of the simplest high-ROI habits for lifespan and cardiovascular health At that dose, most people can move their omega-3 index from ~4% to ~8%, a range linked in observational studies to a ~5-year increase in life expectancy and ~90% lower risk of sudden cardiac death To put that in perspective, a low omega-3 index has been associated with a life expectancy gap similar to smoking Yet the vast majority of Americans fall short on EPA and DHA Few interventions this impactful are this easy All you have to do is take a fish oil supplement

Taking ~2 grams/day of omega-3s may be one of the simplest high-ROI habits for lifespan and cardiovascular health At that dose, most people can move their omega-3 index from ~4% to ~8%, a range linked in observational studies to a ~5-year increase in life expectancy and ~90% lower risk of sudden cardiac death To put that in perspective, a low omega-3 index has been associated with a life expectancy gap similar to smoking Yet the vast majority of Americans fall short on EPA and DHA Few interventions this impactful are this easy All you have to do is take a fish oil supplement

FoundMyFitness Clips

65,570 views • 5 days ago

Outside of exercise and nutrition, deliberate heat exposure is perhaps the most powerful longevity intervention In Finnish observational studies, sauna use 4–7x/week was linked to: • 63% lower risk of sudden cardiac death • 50% lower cardiovascular mortality • 40% lower all-cause mortality • 66% lower risk of dementia The mechanism overlaps with exercise: heat stress raises heart rate, improves vascular function, and mimics some effects of moderate-intensity cardio And when sauna is added after aerobic exercise, studies show greater improvements in VO2 max, blood pressure, and lipids than exercise alone

Outside of exercise and nutrition, deliberate heat exposure is perhaps the most powerful longevity intervention In Finnish observational studies, sauna use 4–7x/week was linked to: • 63% lower risk of sudden cardiac death • 50% lower cardiovascular mortality • 40% lower all-cause mortality • 66% lower risk of dementia The mechanism overlaps with exercise: heat stress raises heart rate, improves vascular function, and mimics some effects of moderate-intensity cardio And when sauna is added after aerobic exercise, studies show greater improvements in VO2 max, blood pressure, and lipids than exercise alone

FoundMyFitness Clips

118,665 views • 10 days ago

Hanging from a bar for three minutes a day, total, may be one of the highest-ROI inputs for upper body mobility People who regularly hang tend to report less shoulder pain, less neck pain, and better-functioning backs Spread it across the day in 30–60 second bouts from a doorway pull-up bar or playground rig If a bar isn't accessible, downward dog is the functional equivalent

Hanging from a bar for three minutes a day, total, may be one of the highest-ROI inputs for upper body mobility People who regularly hang tend to report less shoulder pain, less neck pain, and better-functioning backs Spread it across the day in 30–60 second bouts from a doorway pull-up bar or playground rig If a bar isn't accessible, downward dog is the functional equivalent

FoundMyFitness Clips

341,766 views • 1 month ago

Sitting on the floor is one of the single highest-leverage habits you can have for staying mobile into old age The inability to get up and down off the ground unassisted is one of the top reasons people end up in nursing homes, yet most adults haven't practiced it in decades With this, you start restoring the end-range hip, knee, and ankle positions modern life strips away 20–30 minutes a day is all it takes

Sitting on the floor is one of the single highest-leverage habits you can have for staying mobile into old age The inability to get up and down off the ground unassisted is one of the top reasons people end up in nursing homes, yet most adults haven't practiced it in decades With this, you start restoring the end-range hip, knee, and ankle positions modern life strips away 20–30 minutes a day is all it takes

FoundMyFitness Clips

303,101 views • 1 month ago

5 supplements that give you big bang for your buck: • Omega-3 — a high omega-3 index is linked to 5 extra years of life expectancy, 66% lower Alzheimer’s risk, and slower epigenetic aging • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years • Multivitamin — daily use in older adults was linked to 2.1 years less global brain aging, nearly 5 years less episodic memory aging, and modestly slower epigenetic aging • Magnesium — supports 300+ enzymes involved in DNA repair and sleep, and low intake has been linked to higher cancer risk • Creatine monohydrate — one of the most studied supplements for strength and performance, with 10 grams as a baseline for brain benefits

5 supplements that give you big bang for your buck: • Omega-3 — a high omega-3 index is linked to 5 extra years of life expectancy, 66% lower Alzheimer’s risk, and slower epigenetic aging • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years • Multivitamin — daily use in older adults was linked to 2.1 years less global brain aging, nearly 5 years less episodic memory aging, and modestly slower epigenetic aging • Magnesium — supports 300+ enzymes involved in DNA repair and sleep, and low intake has been linked to higher cancer risk • Creatine monohydrate — one of the most studied supplements for strength and performance, with 10 grams as a baseline for brain benefits

FoundMyFitness Clips

509,493 views • 1 month ago

Taking a single high dose (25–30g) of creatine not only reverses the cognitive impairment caused by 21 hours of sleep deprivation, it can boost brain function beyond fully rested levels Neuroimaging reveals the mechanism: ->High doses of creatine quickly replenish brain energy stores, enhancing neuronal function and metabolic efficiency under extreme stress This makes high-dose creatine a powerful tool for situations like jet lag, red-eye flights, and unavoidable sleep loss

Taking a single high dose (25–30g) of creatine not only reverses the cognitive impairment caused by 21 hours of sleep deprivation, it can boost brain function beyond fully rested levels Neuroimaging reveals the mechanism: ->High doses of creatine quickly replenish brain energy stores, enhancing neuronal function and metabolic efficiency under extreme stress This makes high-dose creatine a powerful tool for situations like jet lag, red-eye flights, and unavoidable sleep loss

FoundMyFitness Clips

890,613 views • 3 months ago

Performing 10 bodyweight squats every 45 minutes during an 8.5-hour period of sitting improves blood sugar regulation better than a single 30-minute walk. The secret lies in lactate, a powerful signaling molecule. It increases the translocation of GLUT4 transporters to the cell surface, helping pull glucose out of the bloodstream and into muscles. Amazingly, this effect lasts for up to 48 hours.

Performing 10 bodyweight squats every 45 minutes during an 8.5-hour period of sitting improves blood sugar regulation better than a single 30-minute walk. The secret lies in lactate, a powerful signaling molecule. It increases the translocation of GLUT4 transporters to the cell surface, helping pull glucose out of the bloodstream and into muscles. Amazingly, this effect lasts for up to 48 hours.

FoundMyFitness Clips

4,031,937 views • 1 year ago

Creatine isn’t just for muscles—it rapidly improves brain function when you're sleep-deprived Research shows a single high dose (0.35 g/kg, around 25 g for a 70 kg person) dramatically boosts brain creatine levels in just three hours This can significantly boost memory and cognition, even after just one night of poor sleep When you're running on empty, creatine gives your brain the immediate edge it needs

Creatine isn’t just for muscles—it rapidly improves brain function when you're sleep-deprived Research shows a single high dose (0.35 g/kg, around 25 g for a 70 kg person) dramatically boosts brain creatine levels in just three hours This can significantly boost memory and cognition, even after just one night of poor sleep When you're running on empty, creatine gives your brain the immediate edge it needs

FoundMyFitness Clips

3,439,971 views • 1 year ago

Sauna benefits appear to be dose-dependent The more frequent the sauna use, the more robust the effect Dr. Jari Laukkanen's observational research found that 4–7 sauna sessions per week, 20 minutes each at 174–194°F, were linked to a: • 40% lower all-cause mortality • 50% lower cardiovascular mortality • 63% lower risk of sudden cardiac death At 2–3 sessions per week, the all-cause benefit shrinks to ~24% For the strongest cardiovascular signal, the target appears to be 4+ sessions per week, at least 20 minutes each, at ~174°F+

Sauna benefits appear to be dose-dependent The more frequent the sauna use, the more robust the effect Dr. Jari Laukkanen's observational research found that 4–7 sauna sessions per week, 20 minutes each at 174–194°F, were linked to a: • 40% lower all-cause mortality • 50% lower cardiovascular mortality • 63% lower risk of sudden cardiac death At 2–3 sessions per week, the all-cause benefit shrinks to ~24% For the strongest cardiovascular signal, the target appears to be 4+ sessions per week, at least 20 minutes each, at ~174°F+

FoundMyFitness Clips

114,955 views • 23 days ago

Regular sauna bathing might be one of the most powerful (and overlooked) tools for cardiovascular health In Finnish data from Dr. Jari Laukkanen’s group, men who used the sauna 2–3 times per week had ~22% lower risk of sudden cardiac death vs. once weekly (at 4–7 times per week, that risk was ~63% lower) Sauna use also lowered all-cause mortality (24% lower at 2–3x/week, ~40% lower at 4–7x/week) and cardiovascular mortality (~50% lower at 4–7x/week), with similar dose-dependent reductions in stroke and hypertension Optimal parameters: ~174–179°F sauna, 20–30% humidity, about 20 minutes per session, at least 2–3x/week (with 4–7/week giving the biggest benefits)

Regular sauna bathing might be one of the most powerful (and overlooked) tools for cardiovascular health In Finnish data from Dr. Jari Laukkanen’s group, men who used the sauna 2–3 times per week had ~22% lower risk of sudden cardiac death vs. once weekly (at 4–7 times per week, that risk was ~63% lower) Sauna use also lowered all-cause mortality (24% lower at 2–3x/week, ~40% lower at 4–7x/week) and cardiovascular mortality (~50% lower at 4–7x/week), with similar dose-dependent reductions in stroke and hypertension Optimal parameters: ~174–179°F sauna, 20–30% humidity, about 20 minutes per session, at least 2–3x/week (with 4–7/week giving the biggest benefits)

FoundMyFitness Clips

669,505 views • 4 months ago

Taking around 2 grams of omega-3s per day might be one of the highest-ROI habits for lifespan and cardiovascular protection At that dose, most people can move their omega-3 index from ~4% to ~8%, a range associated in observational studies with about a 5-year increase in life expectancy and ~90% lower risk of sudden cardiac death Omega-3s also support brain function and mood, with clear benefits for depression and cognition Yet nearly 90% of Americans fall short of recommended EPA and DHA intake Few interventions this impactful are this easy

Taking around 2 grams of omega-3s per day might be one of the highest-ROI habits for lifespan and cardiovascular protection At that dose, most people can move their omega-3 index from ~4% to ~8%, a range associated in observational studies with about a 5-year increase in life expectancy and ~90% lower risk of sudden cardiac death Omega-3s also support brain function and mood, with clear benefits for depression and cognition Yet nearly 90% of Americans fall short of recommended EPA and DHA intake Few interventions this impactful are this easy

FoundMyFitness Clips

421,639 views • 2 months ago

Pregnant women with higher BPA levels in their urine are six times more likely to have a child diagnosed with autism by age 11 And this isn't an isolated finding Multiple studies link BPA exposure to disrupted hormonal signaling critical for proper brain development Perhaps even more concerning, children with autism also have up to 15x higher urinary BPA levels, suggesting impaired BPA excretion could amplify the risk Taken together, the evidence strongly suggests BPA exposure is a major neurodevelopmental concern

Pregnant women with higher BPA levels in their urine are six times more likely to have a child diagnosed with autism by age 11 And this isn't an isolated finding Multiple studies link BPA exposure to disrupted hormonal signaling critical for proper brain development Perhaps even more concerning, children with autism also have up to 15x higher urinary BPA levels, suggesting impaired BPA excretion could amplify the risk Taken together, the evidence strongly suggests BPA exposure is a major neurodevelopmental concern

FoundMyFitness Clips

421,637 views • 3 months ago

A single high-dose creatine supplement (~25-30 grams) rapidly reverses (and even improves) the cognitive impairment caused by severe sleep loss In studies, sleep-deprived people given creatine not only regained lost cognitive function but improved processing speed beyond fully rested conditions Neuroimaging reveals the mechanism: Creatine swiftly restores the brain’s depleted energy stores, significantly enhancing neuronal performance during periods of intense stress This makes it highly effective for combatting something like jet lag/sleep deprivation

A single high-dose creatine supplement (~25-30 grams) rapidly reverses (and even improves) the cognitive impairment caused by severe sleep loss In studies, sleep-deprived people given creatine not only regained lost cognitive function but improved processing speed beyond fully rested conditions Neuroimaging reveals the mechanism: Creatine swiftly restores the brain’s depleted energy stores, significantly enhancing neuronal performance during periods of intense stress This makes it highly effective for combatting something like jet lag/sleep deprivation

FoundMyFitness Clips

826,437 views • 7 months ago

One high dose (25–30 grams) of creatine rapidly reverses (and even surpasses) the cognitive deficits caused by severe sleep deprivation In controlled studies, people given a high-dose creatine supplement after 21 hours of sleep deprivation not only recovered their cognitive abilities, they performed better than their baseline (fully rested) levels Neuroimaging reveals the mechanism: high doses of creatine quickly replenish brain energy stores, enhancing neuronal function and metabolic efficiency under extreme stress This immediate brain-boosting effect makes high-dose creatine promising for combating fatigue caused by something like sleep loss or jet lag

One high dose (25–30 grams) of creatine rapidly reverses (and even surpasses) the cognitive deficits caused by severe sleep deprivation In controlled studies, people given a high-dose creatine supplement after 21 hours of sleep deprivation not only recovered their cognitive abilities, they performed better than their baseline (fully rested) levels Neuroimaging reveals the mechanism: high doses of creatine quickly replenish brain energy stores, enhancing neuronal function and metabolic efficiency under extreme stress This immediate brain-boosting effect makes high-dose creatine promising for combating fatigue caused by something like sleep loss or jet lag

FoundMyFitness Clips

939,846 views • 8 months ago

If you want the most effective home water filter for microplastics, start with reverse osmosis It removes up to 99–99.9% of microplastic particles and also cuts a wide range of contaminants, including PFAS, BPA, phthalates, and heavy metals Countertop reverse osmosis units are an easy entry point and are far more comprehensive than standard filters that mainly catch bigger particles The one downside is that reverse osmosis also removes some useful minerals, so adding them back with mineral drops or supplementation is the smart move

If you want the most effective home water filter for microplastics, start with reverse osmosis It removes up to 99–99.9% of microplastic particles and also cuts a wide range of contaminants, including PFAS, BPA, phthalates, and heavy metals Countertop reverse osmosis units are an easy entry point and are far more comprehensive than standard filters that mainly catch bigger particles The one downside is that reverse osmosis also removes some useful minerals, so adding them back with mineral drops or supplementation is the smart move

FoundMyFitness Clips

193,171 views • 1 month ago