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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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1Jan 25, '25Performing 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 lactat191×4.1M4.8k5825.2k
2Apr 1, '25Creatine 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) dramatic163×3.4M3k3422.4k
3May 15, '24Let'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 safer87.3×1.8M1.5k1771.9k
4Dec 13, '232 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 exe86.1×1.8M2.6k4121.2k
5Dec 6, '23The Norwegian 4x4 Protocol for Increasing VO2 Max 4 minutes hard (85%-95% max heart rate ... these should be BRUTAL) Then 3 minutes lower intensity (similar to zone 1) Repeat 4x65.9×1.4M1.7k1921.9k
6Apr 2, '25If 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 amoun59.6×1.3M2.6k2232.3k
7Oct 3, '25One 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-d44.6×946k8.1k6526.1k
8Jul 28, '24MAGNESIUM & CANCER A few study findings: • For every 100mg of magnesium intake, there was a 24% decrease in pancreatic cancer risk • People with the highest magnesium levels (t39.7×841k5.2k8095.3k
9Nov 5, '25A 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 gi39×828k3.2k2612.6k
10Aug 28, '24You should probably be taking creatine Really... there are too many benefits not to • Aids memory formation • Mitigates symptoms of depression • Possibly staves off cognitive decli37×784k1.7k1631.2k
11Jun 17, '25Coffee may be the most overlooked anti-aging tool hiding in plain sight Emerging research reveals that coffee can actively slow biological aging—each daily cup consumed correlates 36.2×767k2.2k2541.1k
12Mar 6, '24MAGNESIUM & CANCER A few study insights: • For every 100mg of magnesium intake, there was a 24% decrease in pancreatic cancer risk • People with the highest magnesium levels (t34.8×738k5.2k8904.5k
13May 7, '24How to reverse 20 years of heart aging: Sedentary 50-year-olds followed a vigorous-intensity exercise protocol for 2 years By 6 months, they were doing 4-5 hours/week of training T34×721k3.3k4675.2k
14Mar 3, '24If you're tired Exhausted It's even more important you exercise (i.e., do some vigorous cardio) Physical activity blunts many of the adverse effects of sleep deprivation Go get aft31.8×673k1.4k219530
15Feb 26, '24Blueberries make you smarter 1 cup improves: • Memory • Cognition • Processing speed • And executive function Talk about a low-hanging fruit for cognitive enhancement30.7×650k1.6k179734
16Oct 29, '24Creatine aids memory formation, mitigates symptoms of depression, and possibly staves off cognitive decline Not to mention the physical performance benefits And no... it doesn't ca28.7×609k1.9k2041.1k
17Sep 7, '24If you're looking to improve your VO2 max Try the Norwegian 4x4 Probably the best workout there is for it 4 minutes hard (~75-85% max heart rate ... not all-out, but these interval26.1×554k2.9k2294.1k
18Oct 10, '24Performing 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 That's the power of "exerc25.6×542k5.2k6486.6k
19Jul 30, '24Studies with pregnant women show something interesting: If you give them 500mg of supplemental choline per day Their children score better on intelligence tests (for those looking 24.5×520k2.9k3153.4k
20Mar 29, '242 years of vigorous exercise in 50-year-olds was able to reverse the age-related structural changes of their hearts by up to 20 years Effectively making the heart look more like a 24×510k4k6463.5k
21May 9, '24Providing a child with a smartphone or tablet at a younger age was correlated with heightened instances of: • Suicidal ideation • Aggression • And feelings of detachment from reali23.4×496k1.3k267886
22Aug 29, '24The amount of exercise you need to get massive benefits is surprisingly small Just 4 minutes of cumulative vigorous activity throughout the day was found to reduce cancer risk by ~22.6×478k1.3k200661
23May 10, '24Exercise might be more important than sleep People that sleep 6 hours a night or less have a higher all-cause mortality ...but only if they're not physically active In other words:21.6×458k1.8k248697
24Dec 2, '24Plastic is everywhere, but you can eliminate the worst offenders • Don't drink out of plastic water bottles • Get a water filter at home (reverse osmosis) • Avoid heating plastic •21.3×452k1.7k2631.3k
25Mar 30, '24The shear force of blood flow generated during vigorous-intensity exercise kills circulating tumor cells And get this: The more intense the exercise, the greater the effect20.7×439k1.5k243929
26Jan 4, '24Peter Attia's Longevity Routine This is everything @peterattiamd does to optimize for longevity (01:06) Peter takes his sleep seriously. He's in bed from 10PM - 6AM, resulting in ~20.2×427k1.8k2122.4k
27Oct 30, '24Studies with pregnant women show something interesting: If you give them 500 mg of supplemental choline per day... Their children score better on intelligence tests For those looki19.9×421k1.3k102998
28Mar 7, '24Vitamin D is much more than a vitamin It gets converted into a steroid hormone & regulates >5% of the protein-encoding human genome But get this... ~70% of the the populatio19.8×420k1.2k166550
29Mar 5, '25The shear force of blood flow generated during vigorous-intensity exercise kills circulating tumor cells When you work out, the increased blood flow creates higher shear stress in 18.6×394k1.5k203733
30Jun 24, '24This Is What Alcohol Does to Your Brain (and why zero is better than any) @hubermanlab (01:25) When it comes to alcohol, do as you wish... but know what you're doing (01:54) 0-2 dr17.9×380k1.2k1771.1k
31Jul 19, '24The most important players for muscle mass: 1) Protein intake (at least 1.6g/kg body weight) 2) Resistance training 3) Omega-3s (2-4g/day, triglyceride form) 4) Heat stress (from a16.4×347k1.5k1481.3k
32Jan 12, '24Sauna bathing 4-7x/week reduces dementia and Alzheimer's disease risk by ~60% compared to people who use it once per week 2-3x/week? ~20% reduction in risk16.2×343k1.1k147726
33Jun 13, '24This Is @hubermanlab's Longevity Routine (00:16) Bed by 10-11PM, up at ~6AM. If he's short on sleep, he'll do a 10-20 minute NSDR session. (00:30) Morning routine: Hydrate with 16-15.6×331k2.2k2493.8k
34Apr 8, '25Magnesium deficiency isn’t just a minor issue—it’s silently sabotaging your body’s ability to repair DNA damage linked to cancer Every 100mg increase in daily magnesium intake redu14×297k1.3k173666
35Dec 1, '23This is @foundmyfitness' current supplement stack • Omega-3s (2g morning, 2g evening) • Vitamin D (5,000 IU/day) • Multivitamin (O.N.E. from Pure Encapsulations) • Magnesium glycin13.4×285k1.8k2203k
36Sep 8, '25Eating within 3 hours of bedtime sabotages both your sleep quality and blood sugar control When you eat late at night, your body is already producing melatonin—but this blocks insu12.6×268k1.2k129579
37Dec 19, '23Muscle mass is like a retirement fund Build the reserve as early as possible Because once you hit ~50 It becomes much more difficult to gain (and you'll be pulling from the reserve12.6×267k1.5k192513
38Feb 3, '25If you're serious about improving your cardiorespiratory fitness, forget the guesswork—research shows the Norwegian 4x4 protocol is your best bet This method focuses on four intens12.4×263k3k2454.5k
39Feb 6, '25An intense two-year exercise regimen, gradually increasing to 5–6 hours per week, reversed up to 20 years of age-related structural changes and stiffness in the hearts of sedentary12.3×260k3.3k3754.5k
40Nov 24, '23The most important players for muscle mass: 1) Protein intake (at least 1.6g/kg body weight) 2) Resistance training 3) Omega-3s (2-4g/day, triglyceride form) 4) Heat stress (from a11.7×248k1.4k1591.1k
41Dec 10, '23If you're on a budget, prioritize these supplements: 1) Omega-3s 2) Vitamin D 3) Multivitamin 4) Magnesium 5) K211.7×248k1.4k180982
42Feb 20, '25Pregnant women with higher BPA levels in their urine are six times more likely to have a child diagnosed with autism by age 11 This isn’t an isolated finding—multiple studies link 11.6×246k1.6k2381k
43Sep 19, '2430 minutes of vigorous-intensity exercise induces more autophagy than a 16-hour overnight fast Fed or fasted state for the exercise, doesn't matter Yet another benefit of hard exer10.8×229k2.4k2621.2k
44Apr 18, '24The Norwegian 4x4 Probably the best workout there is for improving VO2 max 4 minutes hard (~75-85% max heart rate ... not all-out, but these intervals should be quite brutal) Then 10.3×219k1.5k1732.3k
45Jan 8, '25VO2 max is one of the strongest predictors of how long you’ll live And you can measure yours in just 12 minutes This is how: 1) Find a flat track or road 2) Run as fast as you can 9.8×207k1.8k1912.8k
46Oct 21, '25Two years of vigorous exercise reversed the age-related structural changes in the hearts of sedentary 50-year-olds by about 20 years The protocol used by Dr. Ben Levine's team: • N9.4×199k3.2k3714.4k
47Mar 18, '25A 2-year exercise regimen reversed up to 20 years of heart aging in sedentary 50-year-olds By training 5-6 hours per week, their hearts became structurally younger—more like a 30-y9.2×196k2.7k2963.5k
48Feb 12, '25Performing just 10 bodyweight squats every 45 minutes during an 8.5-hour workday outperforms a single 30-minute walk in regulating blood glucose Why? Short bursts of intense muscle9.0×190k2.7k2302.7k
49Oct 3, '24The higher the magnesium intake, the lower the cancer risk Your DNA is getting damaged all day long But here's the thing... DNA repair enzymes require magnesium to function So if y8.9×188k2.4k3582k
50May 9, '25Creatine supplementation is not only safe for kids, it might be essential In fact, research confirms it can significantly enhance brain development, bone health, muscle growth—and 8.6×183k1.5k1651.2k
51Nov 3, '25Just 1 minute of vigorous exercise is equivalent to 4 minutes of moderate activity (or 53 minutes of walking) for lowering all-cause mortality, according to a recent Biobank study 8.2×173k1.9k1901.2k
52Sep 20, '24There are over 10,000 chemicals allowed in food sold in the US Almost 99% of those introduced since the year 2000 were green-lighted by the food and chemical companies rather than 7.8×164k1.9k5921.2k
53Feb 6, '242 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 Just goes to show7.3×154k1.4k251661
54Mar 25, '24This Type of Exercise Reverses Heart Aging, Lowers Blood Pressure, & Has Anti-Cancer Effects (00:00) As we age, the heart undergoes specific inevitable changes — it tends to get sm7.2×153k1.2k2041.5k
55Aug 7, '24Sauna benefits are dose-dependent All-cause mortality: • 40% lower in people that use the sauna 4-7x/week • 20% lower in people that use the sauna 2-3x/week A general guideline: Sh7.2×152k1.4k1751.3k
56Aug 5, '25Taking 10 grams of creatine daily might elevate your brain's creatine stores twice as much compared to lower doses (2–4 grams) While 5 grams per day saturates muscles, higher doses7.1×149k1.6k171984
57Mar 2, '25Rhonda Patrick's top 5 supplements • Omega-3 (at least 1.5-2 g/day) • Vitamin D (take enough so your blood levels are between 40 and 60 ng/mL) • Multivitamin (for insurance) • Sulf7.0×149k1.9k2112.1k
58Feb 19, '25Physical inactivity is as deadly as smoking Yet, we don’t treat it that way By age 50, most Americans have lost 10% of their peak muscle mass—by 70, up to 40% This isn’t about vani6.7×142k2.4k347717
59Sep 15, '24Magnesium insights: • Men with the highest magnesium levels had a 40% lower all-cause mortality & 50% decrease in cancer death • For every 100 mg/day increase in dietary magnesium 6.3×134k1.7k2231.4k
60Aug 25, '24Muscle mass is like your retirement fund Build it up as big as you can, as early as you can Because once you get to ~50 or so It becomes much harder to gain (and you'll be pulling 6.1×129k1.7k239734
61Jan 14, '25The more frequent the sauna use, the more robust the effect Here's an example: All-cause mortality is 40% lower in people that use the sauna 4-7x/week And only 20% lower in people 6.1×128k1.3k1461k
62Nov 8, '24.@hubermanlab's supplement routine: • Zinc • Boron • Multivitamin • Vitamin D/K2 • Fish oil (2g/day) • Digestive enzymes • Grape seed extract • Apigenin (for sleep) • Ginger (for d6.0×128k1.5k1282.3k
63Oct 23, '24How to reverse 20 years of heart aging: Sedentary 50-year-olds followed a vigorous-intensity exercise protocol for 2 years By 6 months, they were doing 4-5 hours/week of training T6.0×126k2k2972k
64Aug 6, '24Exercise forgives a lot of sins That's why it's so important Not every night of sleep will be your best Not every meal will be the healthiest Heck, maybe you drink a bit of alcohol5.8×122k1.2k176430
65Nov 2, '24Blueberries make you smarter Just one cup a day boosts memory, processing speed, and executive function Packed with flavonoids and anthocyanins, they increase blood flow to the bra5.8×122k1.8k205902
66Nov 16, '24The sauna is a powerhouse for boosting growth hormone levels • Two 20-minute sessions at 176°F (80°C) with a 30-minute cooling period can double growth hormone levels • Two 15-minu5.5×117k1.6k1961.3k
67Dec 17, '24Just 10 minutes of high-intensity interval training (HIIT) is enough to rescue your brain from the fog of sleep deprivation Short, intense exercise after a sleepless night not only5.5×116k1.3k139656
68Feb 28, '25Drinking one soda a day can double your inflammation levels in just three weeks—even if you're young and healthy Studies reveal that young, healthy men who consumed 20 ounces of so5.4×115k1.2k168471
69Oct 1, '24The more frequent the sauna use, the more robust the effect Here's an example: All-cause mortality is 40% lower in people that use the sauna 4-7x/week And only 20% lower in people 5.2×111k1.3k1761k
70Jun 26, '25Rhonda's current supplement routine Morning: • Glutamine (5g) • Creatine (two 5g doses) • Beetroot extract (1 tbsp) With breakfast: • Fish oil (1g) • Alpha-lipoic acid • Avmacol (s4.9×104k1.5k1282.1k
71Jan 2, '25One cup of blueberries a day could be the simplest way to supercharge your brain An analysis of 11 studies suggests blueberry consumption can improve certain aspects of memory, exe4.8×102k1.3k138628
72Feb 4, '25Exercise doesn’t just slow brain aging—it can reverse it Studies show that older adults who stick to a year-long aerobic exercise regimen can increase their hippocampal volume by 24.8×102k1.3k160518
73Oct 7, '24Smokers with a high omega-3 index have the same life expectancy as non-smokers with a low omega-3 index Put another way... When it comes to life expectancy Not getting enough omega4.6×98k1.3k165628
74May 6, '25Rhonda's current supplement routine: • Omega-3s • Vitamin D • Multivitamin • Magnesium glycinate • Magnesi-Om • Alpha-lipoic acid • Benfotiamine • Lutein & zeaxanthin • CoQ10 •4.6×98k1.6k1651.7k
75Dec 6, '248 key takeaways on protein intake: 1) Most people should consume 1.2-1.6 g/kg (0.54-0.72 g/lb) per day, and calculate needs based on lean body mass 2) The post-exercise "anabolic w4.6×97k1.2k144812
76Jun 28, '24Your reminder to eat more blueberries Just 1 cup improves: • Memory • Cognition • Processing speed • And executive function Talk about a low-hanging fruit for cognitive enhancement4.5×96k1.6k201657
77Jul 12, '24This is @hubermanlab's supplement routine: • Zinc • Boron • Fish oil • Ginger • Apigenin • Tongkat ali • Magnesium • Vitamin D/K2 • Fadogia agrestis • Digestive enzymes • Grape see4.5×94k1.2k1261.6k
78Nov 1, '24Why you should stop eating 3 hours before bed: 1) Melatonin inhibits insulin production by the pancreas, so a late-night meal = elevated blood glucose 2) It takes ~5 hours to fully4.4×92k1.5k188953
79Aug 17, '25Regular sauna use is associated with powerful reductions in dementia risk and overall mortality A 20-year Finnish study (~2,000 people) found: • 2–3 sauna sessions/week → 24% lower4.3×92k1.5k185770
80Apr 13, '25Essential supplements for combating the most common micronutrient deficiencies: • Vitamin D (~4,000 IU/day, but get a blood test to know for certain) • Omega-3s (at least 1.5-2g pe4.2×90k1.3k1611.2k
81Jul 21, '24Magnesium 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 dietar4.2×89k1.4k190854
82Oct 11, '24Evidence-based HIIT protocols: Tabata • 20 seconds all-out, 10 seconds light • Repeat 8x (totaling 4 minutes) Wingate • 30 seconds all-out followed by 4 minutes of active recovery 4.1×88k1.1k1391.4k
83Oct 15, '25The evidence is clear: Early school start times clash with teen biology Delaying school start times improves academic performance, mental health, and overall well-being in adolesce4.1×86k1.4k126351
84Sep 30, '25Regular sauna use (4–7x weekly) is associated with a 50% lower cardiovascular-related mortality and a 40% lower all-cause mortality These benefits occur because heat exposure from 4.0×84k1.3k107547
85Jul 29, '24Getting your blood flow up via high-intensity exercise kills circulating tumor cells And get this The greater the exercise intensity The greater the effect3.8×81k1.6k2231.1k
86Nov 7, '25Creatine isn’t harming your kidneys The idea that it does stems from a common metabolic byproduct: creatinine When you supplement with creatine, some of it naturally metabolizes in3.8×81k1.3k93700
87Nov 19, '24Lifting weights twice a week could outperform antidepressants in treating depression Just two 25-minute resistance training sessions per week for eight weeks yielded a massive impr3.7×79k1.6k224744
88Feb 7, '25Evidence-based HIIT protocols for improving cardiorespiratory fitness The Norwegian 4x4 • 4 minutes at the maximum intensity you can sustain (for a given pace, this is usually ~85-3.6×77k1.2k1091.4k
89Jun 20, '25Pairing L-theanine with your coffee significantly enhances cognitive performance Combining 100–200 mg L-theanine with 100–150 mg caffeine improves sustained attention, reaction tim3.6×76k1.4k1161.2k
90Jan 17, '25If you’re not taking creatine, you could be leaving cognitive and physical performance gains on the table Backed by an overwhelming body of research, creatine isn’t just a muscle-b3.6×76k1.2k113557
91Jan 5, '25Lactate isn’t just a workout byproduct—it’s brain fuel Sustained effort—pushing past 85% of your max heart rate—produces lactate, which is eagerly consumed by your brain This trigg3.3×70k1.3k182663
92Feb 9, '25Strength training isn't a replacement for cardio, no matter how high your heart rate gets While it’s true that lifting weights can make your pulse soar, the mechanisms behind the i3.3×70k1.3k143586
93Sep 17, '24Your reminder: Eat more blueberries Just 1 cup improves: • Memory • Cognition • Processing speed • And executive function The power players in blueberries are these compounds calle3.1×66k1.4k150494
94Sep 13, '24Supplements to priorize on a budget: 1) Omega-3s 2) Vitamin D 3) Multivitamin 4) Magnesium 5) K22.9×61k1.3k148896
95Oct 26, '24Exercise forgives bad habits That's why it's so important Not every night of sleep will be your best Not every meal you eat will the healthiest Maybe you drink alcohol every now an2.9×61k1.2k160466
96Apr 24, '25Eating just one cup of blueberries daily measurably improves brain function Their anthocyanins are powerful phytochemicals that gently stress cells just enough to activate defense 2.8×60k1.2k126466
97Oct 2, '24It's just undeniable Getting your heart rate up and sweating through vigorous exercise is going to make you smarter Remember that the next time you don't feel like working out And 2.7×58k1.3k148462
98Jun 9, '25The harder you exercise, the healthier your mitochondria become High-intensity workouts are uniquely powerful at activating mitophagy (clearing damaged mitochondria) and mitochondr2.5×54k1.3k182554
99Nov 4, '25Exercise dramatically enhances your immune defense against cancer In fact, just 70 seconds of brisk stair climbing can boost natural killer cell activity by up to sixfold (natural 2.4×50k1.3k129445
101Oct 6One cup of blueberries a day can improve artery function, support the aging brain, and help regulate blood sugar in ways that go far beyond antioxidants A brand new solo episode of0.6×12k3503068

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