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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

355,324 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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Alcohol increases cancer risk, even at one drink a day Heavy drinkers face roughly five times the risk of mouth and throat cancers, while smaller daily amounts also carry risk For women, one drink a day is linked to about a 10% higher relative risk of breast cancer, rising to about 20% with two to three drinks daily Reducing alcohol intake, especially a daily drinking habit, is a practical step toward lowering cancer risk

Alcohol increases cancer risk, even at one drink a day Heavy drinkers face roughly five times the risk of mouth and throat cancers, while smaller daily amounts also carry risk For women, one drink a day is linked to about a 10% higher relative risk of breast cancer, rising to about 20% with two to three drinks daily Reducing alcohol intake, especially a daily drinking habit, is a practical step toward lowering cancer risk

FoundMyFitness Clips

282,823 views • 1 month 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

4,050,532 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

3,445,926 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

693,801 views • 5 months 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

896,198 views • 8 months 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 • 6 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

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

946,036 views • 1 year 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

671,013 views • 9 months ago

Coffee may be one of the most overlooked tools for healthier aging In one study, each additional daily cup was associated with an epigenetic age roughly 0.7–1 years younger Another analysis linked 3+ cups daily to a 34–41% lower likelihood of accelerated biological aging Coffee drinkers also show up to 27% lower all-cause mortality risk compared with non-drinkers Similar longevity benefits appear with decaf, pointing to a potential role for coffee's polyphenols and other compounds

Coffee may be one of the most overlooked tools for healthier aging In one study, each additional daily cup was associated with an epigenetic age roughly 0.7–1 years younger Another analysis linked 3+ cups daily to a 34–41% lower likelihood of accelerated biological aging Coffee drinkers also show up to 27% lower all-cause mortality risk compared with non-drinkers Similar longevity benefits appear with decaf, pointing to a potential role for coffee's polyphenols and other compounds

FoundMyFitness Clips

69,533 views • 26 days 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

827,598 views • 11 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 • 3 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

Let's talk sunscreen "It really, I think, is pretty clear that avoiding the chemical sunscreens, for now, seem to be the way to go, and using the mineral-based ones are a lot safer." - Dr. Rhonda Patrick Notably, two chemicals to watch out for: • Octisalate • Avobenzone They stay in circulation for quite a while, and we simply don't know the long-term side effects

Let's talk sunscreen "It really, I think, is pretty clear that avoiding the chemical sunscreens, for now, seem to be the way to go, and using the mineral-based ones are a lot safer." - Dr. Rhonda Patrick Notably, two chemicals to watch out for: • Octisalate • Avobenzone They stay in circulation for quite a while, and we simply don't know the long-term side effects

FoundMyFitness Clips

1,849,086 views • 2 years 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 • 5 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

153,957 views • 2 months ago

2 years of vigorous exercise in 50-year-olds was able to reverse the aging of their hearts by 20 years! Effectively making the heart look more like a 30-year-old's The power of exercise.... Astonishing, really

2 years of vigorous exercise in 50-year-olds was able to reverse the aging of their hearts by 20 years! Effectively making the heart look more like a 30-year-old's The power of exercise.... Astonishing, really

FoundMyFitness Clips

1,825,202 views • 2 years 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

301,878 views • 5 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

422,418 views • 7 months ago

Pregnant women who supplement with choline may have smarter babies A randomized controlled trial found that mothers who nearly doubled their choline intake during pregnancy (from ~450 mg/day to 900 mg/day) had children who scored higher on IQ and cognitive tests These benefits came specifically from phosphatidylcholine, the form used in clinical trials and naturally abundant in egg yolks, not from popular nootropic forms like CDP-choline Expecting mothers can boost choline intake by eating choline-rich foods like whole eggs (especially the yolk), liver, and certain meats, and by using phosphatidylcholine-based supplements when needed

Pregnant women who supplement with choline may have smarter babies A randomized controlled trial found that mothers who nearly doubled their choline intake during pregnancy (from ~450 mg/day to 900 mg/day) had children who scored higher on IQ and cognitive tests These benefits came specifically from phosphatidylcholine, the form used in clinical trials and naturally abundant in egg yolks, not from popular nootropic forms like CDP-choline Expecting mothers can boost choline intake by eating choline-rich foods like whole eggs (especially the yolk), liver, and certain meats, and by using phosphatidylcholine-based supplements when needed

FoundMyFitness Clips

536,839 views • 10 months ago