FoundMyFitness Clips
@fmfclips • 73,768 subscribers
The best moments from the @foundmyfitness podcast featuring Dr. Rhonda Patrick and expert guests. Listen to the show here:
Shorts
![.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."](https://image.24vids.com/tw-1716866868089442570/ext_tw_video_thumb/1716866460755038208/pu/img/r2P7RURm1fCJoOED.jpg)
Videos
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 Clips162,721 次观看 • 6 天前
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 Clips259,009 次观看 • 16 天前
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 Clips164,786 次观看 • 15 天前
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 Clips693,098 次观看 • 2 个月前
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 Clips4,043,237 次观看 • 1 年前
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 Clips3,440,804 次观看 • 1 年前
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 Clips209,500 次观看 • 1 个月前
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 Clips892,358 次观看 • 5 个月前
Supplementing with β-glucan fiber may be an effective tool for lowering LDL and helping clear PFAS from the body Human RCTs show that ~3 g/day of β-glucan powder lowers LDL cholesterol by roughly 5–7% (about half the dose of psyllium husk needed for the same effect) A 2025 trial found that same protocol also reduced certain PFAS ("forever chemicals" associated with cancer) by ~8% in four weeks PFAS are hard to avoid (they show up in water, cosmetics, and even some fruits and vegetables) and slow to clear, which makes the β-glucan data especially interesting
FoundMyFitness Clips69,430 次观看 • 14 天前
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 Clips511,944 次观看 • 3 个月前
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 Clips301,443 次观看 • 2 个月前
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 Clips343,339 次观看 • 2 个月前
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 Clips207,644 次观看 • 1 个月前
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 Clips303,460 次观看 • 2 个月前
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 Clips669,983 次观看 • 6 个月前
What does a diet linked to longer life actually look like? In one Harvard study, diet quality was one of 5 lifestyle factors linked to ~12–14 extra years of life expectancy at age 50 Add more of these: • Fatty fish —2 servings/week, ~4 oz each, like salmon or mackerel • Whole grains — oats, barley, quinoa, brown rice, farro • Whole fruit — with the fiber intact • Fiber-rich plants Limit: • Red meat — avoid going above ~12–18 oz/week • Processed meat — close to zero • Sugar-sweetened beverages — zero, including juice • Sodium — ideally closer to 1,500 mg/day, not above ~2,300 mg/day • Ultra-processed foods — as low as possible
FoundMyFitness Clips44,777 次观看 • 13 天前
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 Clips940,397 次观看 • 9 个月前
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 Clips826,680 次观看 • 8 个月前
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 Clips421,940 次观看 • 4 个月前
10 minutes of daily vigorous activity may do more for your longevity than walking 10,000 easy steps In a large accelerometer study, 1 hard minute matched ~53–94 minutes of light activity for all-cause mortality, cardiovascular outcomes, and type 2 diabetes For cancer mortality, 1 vigorous minute was equivalent to about 2.5 hours of light activity Any movement is certainly better than none, but if you want the most bang for your buck... Add intensity
FoundMyFitness Clips66,619 次观看 • 21 天前