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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

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.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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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

4,050,532 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

3,443,060 views • 1 year 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

693,647 views • 4 months ago

Stopping eating at least 3 hours before bed can strengthen the overnight blood pressure dip linked to cardiovascular health In a controlled study, extending the overnight fast to 13–16 hours improved overnight diastolic blood pressure dipping by 3.5% and heart-rate dipping by about 5% Participants also had better HRV, lower nighttime cortisol, and improved glucose tolerance and acute insulin response Weaker overnight blood pressure dipping is linked to higher cardiovascular disease risk, which is why strengthening that nighttime drop may matter

Stopping eating at least 3 hours before bed can strengthen the overnight blood pressure dip linked to cardiovascular health In a controlled study, extending the overnight fast to 13–16 hours improved overnight diastolic blood pressure dipping by 3.5% and heart-rate dipping by about 5% Participants also had better HRV, lower nighttime cortisol, and improved glucose tolerance and acute insulin response Weaker overnight blood pressure dipping is linked to higher cardiovascular disease risk, which is why strengthening that nighttime drop may matter

FoundMyFitness Clips

128,387 views • 26 days 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

894,826 views • 6 months ago

If you want to lose visceral fat, focus on the big 4: • Get into a calorie deficit • Do high-intensity interval training • Protect your sleep • Manage stress Visceral fat is the deep inflammatory fat stored around your organs, and high levels are linked to roughly double the risk of dying early It's also linked to ~44% higher cancer risk The good news: it's often one of the first fat stores your body starts to lose when you create the right conditions

If you want to lose visceral fat, focus on the big 4: • Get into a calorie deficit • Do high-intensity interval training • Protect your sleep • Manage stress Visceral fat is the deep inflammatory fat stored around your organs, and high levels are linked to roughly double the risk of dying early It's also linked to ~44% higher cancer risk The good news: it's often one of the first fat stores your body starts to lose when you create the right conditions

FoundMyFitness Clips

260,856 views • 2 months ago

Two years of structured, vigorous exercise reversed about 20 years of age-related structural changes in the hearts of sedentary 50-year-olds As the heart ages, it tends to shrink and stiffen, impairing cardiovascular function and increasing disease risk Dr. Ben Levine’s team gradually built participants up to 5–6 hours of weekly training, combining Norwegian 4x4 intervals, endurance exercise, and twice-weekly strength work By the end of the study, their 52-year-old hearts structurally resembled those of people roughly 20 years younger

Two years of structured, vigorous exercise reversed about 20 years of age-related structural changes in the hearts of sedentary 50-year-olds As the heart ages, it tends to shrink and stiffen, impairing cardiovascular function and increasing disease risk Dr. Ben Levine’s team gradually built participants up to 5–6 hours of weekly training, combining Norwegian 4x4 intervals, endurance exercise, and twice-weekly strength work By the end of the study, their 52-year-old hearts structurally resembled those of people roughly 20 years younger

FoundMyFitness Clips

149,349 views • 1 month ago

Switching from conventional to organic produce cuts measured pesticide exposure within days Studies measuring pesticide metabolites in urine show total pesticide residues drop about 91%, glyphosate about 71%, and its primary metabolite AMPA about 77% In children, a 40-day organic diet has also been shown to lower oxidative stress markers, including DNA damage and lipid peroxidation That matters because pesticide exposure has been observationally linked to cancer, Parkinson’s disease, thyroid dysfunction, fertility issues, and other health risks

Switching from conventional to organic produce cuts measured pesticide exposure within days Studies measuring pesticide metabolites in urine show total pesticide residues drop about 91%, glyphosate about 71%, and its primary metabolite AMPA about 77% In children, a 40-day organic diet has also been shown to lower oxidative stress markers, including DNA damage and lipid peroxidation That matters because pesticide exposure has been observationally linked to cancer, Parkinson’s disease, thyroid dysfunction, fertility issues, and other health risks

FoundMyFitness Clips

180,612 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

514,545 views • 4 months ago

Lutein and zeaxanthin may be among the most evidence-backed carotenoids for longevity They accumulate in the brain, where higher lutein levels are associated with greater crystallized intelligence (RCTs show that lutein and zeaxanthin supplementation can improve some measures of cognitive function) Evidence also suggests they may slow progression to advanced macular degeneration in high-risk individuals Kale is exceptionally high in lutein, and both carotenoids can also be obtained from certain multivitamins

Lutein and zeaxanthin may be among the most evidence-backed carotenoids for longevity They accumulate in the brain, where higher lutein levels are associated with greater crystallized intelligence (RCTs show that lutein and zeaxanthin supplementation can improve some measures of cognitive function) Evidence also suggests they may slow progression to advanced macular degeneration in high-risk individuals Kale is exceptionally high in lutein, and both carotenoids can also be obtained from certain multivitamins

FoundMyFitness Clips

36,363 views • 11 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

670,288 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

945,665 views • 11 months 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

343,712 views • 4 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

826,680 views • 10 months 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

301,663 views • 3 months ago

5 lifestyle factors were associated with ~12–14 extra years of life expectancy at age 50 in a Harvard study: • Eat a healthy diet (think more vegetables, fruit, whole grains, nuts, legumes, and healthy fats) • Don't smoke • 3.5 hours/week of moderate or vigorous exercise • Avoid excess alcohol • Maintain a healthy BMI The bigger point: genetics matters, but a huge portion of how long (and how well) you live comes down to lifestyle

5 lifestyle factors were associated with ~12–14 extra years of life expectancy at age 50 in a Harvard study: • Eat a healthy diet (think more vegetables, fruit, whole grains, nuts, legumes, and healthy fats) • Don't smoke • 3.5 hours/week of moderate or vigorous exercise • Avoid excess alcohol • Maintain a healthy BMI The bigger point: genetics matters, but a huge portion of how long (and how well) you live comes down to lifestyle

FoundMyFitness Clips

165,517 views • 2 months ago

A few magnesium study findings: 1) Men with the highest magnesium levels had a 40% lower all-cause mortality & 50% decrease in cancer death 2) For every 100 mg/day increase in dietary magnesium intake => 6% reduction in all-cause mortality & 5% reduction in cancer mortality

A few magnesium study findings: 1) Men with the highest magnesium levels had a 40% lower all-cause mortality & 50% decrease in cancer death 2) For every 100 mg/day increase in dietary magnesium intake => 6% reduction in all-cause mortality & 5% reduction in cancer mortality

FoundMyFitness Clips

2,308,795 views • 2 years ago

Two years of vigorous exercise reversed about 20 years of structural heart aging in sedentary 50-year-olds By gradually building to 5–6 hours/week of training, participants reversed the shrinking and stiffening that comes with age The protocol: • Norwegian 4x4 intervals (once per week initially, later twice per week, eventually back to once per week) • Recovery aerobics (20–30 min. light exercise on days following intervals) • Endurance sessions (1+ hr. endurance training, plus a 30-min. base pace session weekly) • Strength training twice weekly The takeaway: even at 50, the heart can regain size and flexibility with enough structured training

Two years of vigorous exercise reversed about 20 years of structural heart aging in sedentary 50-year-olds By gradually building to 5–6 hours/week of training, participants reversed the shrinking and stiffening that comes with age The protocol: • Norwegian 4x4 intervals (once per week initially, later twice per week, eventually back to once per week) • Recovery aerobics (20–30 min. light exercise on days following intervals) • Endurance sessions (1+ hr. endurance training, plus a 30-min. base pace session weekly) • Strength training twice weekly The takeaway: even at 50, the heart can regain size and flexibility with enough structured training

FoundMyFitness Clips

210,278 views • 2 months ago

If you’re only taking 5 grams of creatine, your brain might be missing out Research comparing doses shows that 10 grams daily doubles brain creatine content compared to lower amounts—especially in critical brain regions linked to memory and cognition While 5 grams may be sufficient for muscle benefits, it's likely inadequate for fully unlocking creatine’s brain-boosting potential During periods of stress—like sleep deprivation, jet lag, or intense mental demands—upping your dose to 10 grams (or even higher) ensures your brain gets the support it needs most

If you’re only taking 5 grams of creatine, your brain might be missing out Research comparing doses shows that 10 grams daily doubles brain creatine content compared to lower amounts—especially in critical brain regions linked to memory and cognition While 5 grams may be sufficient for muscle benefits, it's likely inadequate for fully unlocking creatine’s brain-boosting potential During periods of stress—like sleep deprivation, jet lag, or intense mental demands—upping your dose to 10 grams (or even higher) ensures your brain gets the support it needs most

FoundMyFitness Clips

1,259,405 views • 1 year 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

303,836 views • 4 months ago