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Dr. Rhonda Patrick

@foundmyfitness1.9M followers

Ph.D in biomedical science interested in nutrition, brain & aging. Host of FoundMyFitness podcast

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1Oct 7, '22Exercise can affect your unborn children's genes by altering the chemistry of DNA in sperm and egg cells. Aerobic exercise for 3 months altered sperm DNA by silencing genes linked 34.8×080k15k14k
2Apr 1, '25A single 25–30g dose of creatine not only reversed the cognitive deficits of 21 hours of sleep deprivation, but it also enhanced brain function beyond well-rested levels. Accompany9.6×3.1M14k1.3k14k
3Oct 15, '22High-intensity exercise causes muscles to produce lactate which gets into the brain where it plays a direct role in the production of norepinephrine & serotonin. Analysis of 159.0×022k3k4k
4Nov 4, '23Vigorous exercise forces the muscles to produce lactate, which then travels to the brain, triggering the production of key neurotransmitters like serotonin and norepinephrine. Low 8.9×2.9M8.2k1.2k3.6k
5Sep 17, '24Drinking 3 cups of coffee or 200–300 mg of caffeine per day lowers your risk of developing diabetes, heart disease, or stroke by up to 48%! Compared to people who don’t consume cof8.8×2.8M7.7k1k3.7k
6Mar 27, '24Men with the highest magnesium levels experienced a 40% decrease in all-cause mortality and a 50% reduction in cancer deaths. Magnesium plays a crucial role in cancer prevention. R6.8×2.2M6.2k8165.4k
7Jun 18, '25Coffee’s health impact depends on how you brew it. Filtered coffee is linked to a lower cancer risk, while unfiltered methods—like French press or boiled coffee—let oily compounds 6.5×2.1M3.5k3553.7k
8May 15, '24Sunscreen ingredients like oxybenzone, octinoxate, and avobenzone are absorbed into the body with just a single application and can persist on the skin and in the bloodstream for w5.5×1.8M5.1k8736.6k
9May 10, '24A new study found that 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. Br5.2×1.7M7.1k1k7.1k
10Jan 17, '23Six minutes of high-intensity exercise substantially increases BDNF - a neurotrophic factor that helps keep the brain young. Six 40-second intervals at 100% of VO2 max increased BD5.0×1.6M8k1.1k2.2k
11Nov 28, '20Enough is enough. It’s time for vitamin D, which is low risk, to be strongly considered as a crucial factor in COVID-19. “Vitamin D reduces COVID-19; infection; severity; ICU admis4.6×011k2.6k476
12Dec 13, '23As we age, the heart undergoes specific inevitable changes — it tends to get smaller and stiffer. This can impact its efficiency, potentially reducing our exercise capacity and ele4.4×1.4M4.7k7262.4k
13Nov 1, '23Even a single night of missed sleep can lead to short-term insulin resistance in healthy people, but high-intensity interval training can help counteract this effect. Several night4.3×1.4M3.8k5231.8k
14Oct 31, '22Exercise causes muscles to act like a sponge and take up kynurenine, preventing its conversion to a neurotoxic agent implicated in depression. A meta-analysis of 25 randomized cont3.9×09.8k1.6k1.4k
15Oct 19, '23Vigorous exercise causes muscles to produce lactate - which crosses the blood-brain barrier and is a messenger for the brain to produce neurotrophic factors like BDNF. BDNF is like3.9×1.3M4.3k7221.7k
16Sep 30, '22Drinking 2-3 cups of coffee a day was linked with a longer lifespan and lower risk of cardiovascular disease compared with avoiding coffee. • 27% lower all-cause mortality - ground3.8×09k1.3k1.1k
17Dec 8, '23Cardiorespiratory fitness (measured by VO2 max) is one of the best indicators of improved healthspan and lifespan. One of the best protocols for improving VO2 max is the Norwegian 3.8×1.2M3.1k3853.5k
18Nov 11, '23People with an 8% or higher omega-3 index have a 5 year increased life expectancy compared to people with a 4% or lower omega-3 index. Supplementation with omega-3 can effectively 3.7×1.2M2.9k3392.5k
19Nov 7, '23Heat shock proteins (HSPs) play a crucial role in staving off Alzheimer's, heart disease, and muscle atrophy and are associated with human longevity. Ways to boost heat shock prote3.6×1.2M2.9k4131.4k
20Nov 28, '23Intensive exercise, which generates a high degree of shear stress, destroys circulating tumor cells. As a quirk of cancer cell biology, many types of metastatic cancer cells are vu3.4×1.1M4.1k6951.7k
21Jan 15, '25Vitamin D supplementation was associated with a 40% lower risk of dementia over a decade, a relatively recent study shows. After five years, 84% of supplement users were dementia-f3.1×988k9.3k1.4k4.6k
22Oct 9, '22As we get older, we lose muscle mass/strength. But if we've been doing resistance training, we will be better prepared for an unpredictable hospitalization. Analysis of 10 studies 3.0×07.8k1.1k1.2k
23Nov 26, '24Eating more eggs could reduce your risk of developing Alzheimer's disease by nearly 50%. And for women, eggs may mitigate changes in cognitive function due to old age. That's what 2.9×944k7.4k1.3k3.8k
24Nov 21, '22More than 1,000 randomized controlled trials have provided evidence that people living with cancer and in cancer remission profoundly benefit from exercise. A new study found that 2.8×07.3k1.1k871
25Dec 22, '22Sauna may help excrete heavy metals. Lead is excreted 14x more in sweat, and cadmium is excreted 11x more in sweat than urine. A dietary source of cadmium and lead is dark chocolat2.6×832k4.1k473547
26Oct 20, '22Belly fat is high in a type of adipose tissue called visceral fat, which secretes growth factors that promote cancer growth. People with more visceral fat have a ~44% increased lik2.6×05.9k1k1.2k
27Jan 9, '24A new study reveals bottled water contains up to 100 more microplastic particles than previously estimated. Utilizing advanced techniques, researchers found that popular water bran2.6×829k3.2k7351.1k
28Oct 22, '24Consuming one serving of canned soup daily for just five days caused a staggering 1000% increase in urinary BPA levels—jumping from 1.1 µg/L to 20.8 µg/L. That’s one of the highest2.5×794k5.3k1.2k3.6k
29Jan 17, '25Teabags release billions of microplastics into our tea beverages. A recent study found that commercially available teabags made from nylon, polypropylene, and cellulose release bil2.4×787k5k8863.4k
30Apr 2, '25A daily dose of 10 grams of creatine may do more than boost strength—it doubles brain creatine levels compared to lower doses of 2 or 4 grams. Neuroimaging studies show that this h2.3×751k3.9k3782.8k
31Aug 5, '21A new large-scale study including 81,337 UK participants offers convincing evidence that COVID-19 may indeed result in long-term cognitive deficits – even in those who suffer the m2.3×03.7k1.4k551
32Nov 25, '18Older individuals in their 70's that exercised for 50+ years had skeletal muscle metabolic fitness that was indistinguishable from those of active people in their 20's. The active 2.3×04.8k1.8k176
33Dec 20, '23Blueberries are high in flavonoids and anthocyanins that increase blood flow to the brain and improve cognition. An analysis of 11 studies suggests blueberry consumption can improv2.2×719k2.8k305887
34Feb 9, '24Establishing a solid foundation of muscle mass before the age of 50 is crucial. We know muscle mass peaks in our 20s and 30s, then declines at about 8% per decade, speeding up to 12.2×695k2.9k4471.2k
35Aug 28, '24I’m increasingly convinced that creatine is a great supplement. I take it, and here's why: Not only does it enhance muscle strength and recovery, but may also offer significant bra2.1×681k3.2k3252.1k
36Nov 14, '22What you eat affects your testosterone. Nearly 20-50% of US men have testosterone deficiency. Men who eat a pro-inflammatory diet – rich in sugar, refined carbohydrates & fats 2.1×05k670920
37Jan 14, '19Consumption of dark roast coffee brew (500 ml/day) for 1 month caused a 23% reduction in DNA damage which is known to accelerate the aging process and can lead to cancer (randomize2.0×03.9k1.4k145
38Nov 12, '20A 12-month randomized controlled trial found that vitamin D supplementation improved cognitive function, intelligence quotient scores, telomere length, and lowered oxidative stress2.0×04.9k1k328
39Jan 12, '22Two cannabis compounds commonly found in hemp were able to bind to the spike protein and prevent the SARS-CoV2 virus from entering cells and causing infection. The authors suggest 2.0×03.9k1.4k180
40Sep 23, '25In light of recent news, it's worth noting that the association between acetaminophen (e.g., Tylenol) use during pregnancy and childhood behavioral issues is not new. This study fr2.0×632k4.2k5111k
42Mar 4, '24Exercise stands unrivaled as the most potent anti-inflammatory mechanism available to counter the insidious damage caused by low-grade inflammation and oxidation - far surpassing a2.0×631k3k4661.1k
43Aug 1, '23Aromatherapy during sleep increases cognitive capacity by 226% in older adults, an effect thought to be mediated by improved integrity of the prefrontal cortex's uncinate fasciculu2.0×631k3.4k4702k
44Oct 1, '19No significant associations between meat consumption and the risk of heart disease, diabetes or cancer, found by a group of clinical and nutritional experts that conducted a meta-a1.9×04.4k1.3k166
45May 30, '24An intense two-year exercise regimen, consisting of 5-6 hours per week, reversed up to 20 years of age-related structural changes and stiffness in the hearts of sedentary 50-year-o1.9×616k3.5k6193.9k
46Feb 29, '24Why is it best to try and stop eating 3 hours before bedtime? To repair and rejuvenate, our organs require a fasted state. Eating initiates complex cellular processes for digesting1.9×614k2.8k3921.3k
47Nov 2, '22A hormone produced by muscles during vigorous exercise may one day be used as a drug to treat excessive alcohol use. The FGF21 hormone, when given as a drug, reduces alcohol consum1.9×05.2k646462
48Feb 24, '25Eliminating microplastics entirely is not realistic—they’re everywhere. Reducing exposure, though? Totally within reach with some evidence-backed strategies. Think of it as imperfe1.9×602k2.8k3411.7k
49Mar 3, '181 in 5 boys will be diagnosed with ADHD by the time they make it to high school. To-date, only one significant study has looked at ADHD misdiagnosis and found 20-25% of boys were m1.8×03.4k1.7k62
50Nov 2, '19A new study in healthy young people found that large amounts of cerebrospinal fluid squirt through the brain every 20 sec during deep sleep. Animal studies have shown this clears a1.8×04.3k1.1k247
51Apr 17, '24People with stage 3 colon cancer who also engaged in aerobic exercise as an adjunct treatment had a 40% reduction in disease recurrence and a 63% reduction in mortality. Exercise i1.8×579k3k4811.5k
52Dec 28, '22It's time to get rid of nitrites in processed meats. Nitrites are preservatives that form nitrosamines - which are carcinogens. A new animal study found that mice fed processed mea1.8×570k3.8k511257
53Nov 4, '22Exercise is the new probiotic. Aerobic exercise may be one of the most effective ways to promote gut health and help heal intestinal issues. Aerobic exercise increases butyrate-pro1.7×04.7k624512
54Aug 7, '25Exercise is an antidepressant. A new meta-analysis of 26 randomized controlled studies found that both aerobic and resistance training significantly reduced symptoms of depression 1.7×557k4.9k8612k
55Dec 16, '22Frequent aerobic exercise (1-5 days/week) may reduce the risk of colds and other respiratory infections by nearly 50%. Upper respiratory symptoms were also 32-41% less severe among1.7×555k4k528349
56Feb 12, '20Men that used the sauna 2-3x per week were 27% less likely to get pneumonia and those that used it 4-7x per week had a 41% reduced risk compared to men that used the sauna 1x per w1.7×04.1k891229
57Oct 3, '22When we exercise, the brain structure changes to accommodate - especially in motor regions and areas that need more oxygen. Increased physical activity is associated with LARGER br1.6×04.3k654511
58Dec 5, '23Vigorous exercise improves cognition and delays brain aging. Exercise causes muscles to produce lactate, which travels to the brain, triggering the production of neurotransmitters 1.6×531k3.3k4802.1k
59Nov 9, '23What micronutrients improve aging? There's no excuse for some of the widespread micronutrient deficiencies, especially in light of the fact that many may play a role in aging. Devo1.6×524k2.8k4252.7k
60Oct 13, '23No pharmeceutical can rival exercise when it comes to slowing the aging process - particularly the aging brain. A large-scale trial investiated th effect of aerobic exercise (runni1.6×522k2.8k4611.1k
61Jan 17, '19Researchers were able to grow human blood vessels as organoids in a petri dish and when transplanted into animals the blood vessel organoids developed into perfectly functional hum1.6×03.8k1.2k48
62Dec 31, '20Critically ill patients given a high dose of vitamin D (300K IU injected in muscle) had ~58% lower mortality, ~28% reduced ICU stay, and it reduced days on a ventilator by ~31% com1.6×03.5k1.1k244
63Feb 27, '24Something as simple as integrating a cup of blueberries into your daily diet can improve cognition. Evidence from meta-analyses of randomized trials reveals that blueberries and an1.6×516k2.8k3271.1k
64Feb 16, '19Men able to do more than 40 push-ups had a 96% reduced risk of CVD events compared with those able to do less than 10 push-ups. Push-up capacity had a stronger inverse association 1.6×03.3k1.1k139
65Jan 28, '25A recent study showed that morning coffee drinkers had a 12% lower risk of all-cause mortality and a 31% lower risk of dying from cardiovascular disease over a 10-year period. This1.5×485k2.9k4111.3k
66May 8, '20Another study suggests that Vitamin D may reduce COVID-19 fatality by suppressing cytokine storm. Data from 10 countries found people with vitamin D deficiency were twice as likely1.5×02.8k1.2k122
67May 27, '193 months of exercise training reprogrammed the epigenetics of sperm DNA in healthy young men. Exercise silenced genes in sperm DNA involved in schizophrenia, Parkinson's disease, c1.5×03.2k1k174
68Mar 31, '25Creatine isn’t just for athletes. A growing body of scientific evidence now shows creatine helps preserve muscle during aging, maintains bone density, improves cognition (especiall1.4×466k4k4263.6k
69Aug 28, '19Time-restricted eating (6hr window) lowered mean blood glucose levels, increased ketones, lowered evening cortisol, elevated evening BDNF, and increased the levels of an autophagy 1.4×03.2k913278
70Oct 4, '19Men that drank alcohol within the 3 months before conception had a 44% increased risk of having a child with a heart defect. Binge drinking in a 6-month period around conception wa1.4×03k946206
71Nov 16, '19Increased physical activity may significantly reduce the risk of depression, even among people who are genetically predisposed to depression. There was a 17% reduction in odds of a1.4×03.2k1k108
72Feb 8, '25People who exercise and use the sauna can experience a synergistic health benefit—with a nearly 70% reduction in mortality risk among fit frequent sauna users. Research also shows 1.3×436k2.7k2651.7k
73Sep 14, '19Individuals who drank green tea, oolong tea, or black tea 4x/week for 25 yrs had more efficient brain connections in certain brain regions. The same research group previously found1.3×03.2k784132
74Jan 7, '19Psychedelics, such as psilocybin, have been proposed for the treatment of anxiety, depression, obsessive-compulsive disorder, and addiction. They may also hold promise as anti-infl1.3×02.9k943108
75Jan 11, '23Exercise may mitigate some of the mortality risks linked to poor sleep. People who slept less than 6 hours a night had a decreased life expectancy compared to those that slept betw1.3×410k2.5k328263
76Feb 14, '25If you want to meaningfully impact aging in America, start with obesity—few things erode longevity and quality of life as profoundly, accelerating the biological aging process and 1.3×408k4.9k7531.5k
77Aug 1, '18Adding cannabidiol (CBD), a non-psychoactive compound in cannabis, to standard chemotherapy led to a 3-fold increase in survival rates in mice with pancreatic cancer.1.3×02.7k1.1k51
78Feb 3, '193 months of high-intensity interval training once a week combined with strength training twice a week increased the activity of genes involved in the mood-enhancing effects of tryp1.2×03.2k737136
79Jun 23, '18Intermittent fasting increased gut bacteria diversity, reduced inflammation, demyelination, and axonal damage in multiple sclerosis (MS) animal model. A small pilot trial in humans1.2×02.7k98194
80Jun 22, '19New 18-page article on sauna science is now live! This article goes deep on the effects of heat stress generated from different types of sauna use on cardiovascular health, mental 1.2×02.7k712281
81Mar 17, '20Analysis of 25 randomized controlled trials from around the world found that vitamin D supplementation cut the risk of respiratory tract infections by 50% in people that were defic1.2×02.5k945136
82May 15, '20I had such a great time on @joerogan’s podcast a couple days ago! Probably no surprise to anyone, we talk COVID-19 and a lot more. Joe has been so generous with me over the years a1.2×03.8k28442
83Feb 5, '25By age 50, the average adult has lost at least 10% of their muscle mass and developed a stiffened left ventricle—yet the right exercise plan can reverse both. Over the years, I’ve 1.2×379k3.3k3885.3k
84Nov 5, '19A single night of sleep deprivation increased anxiety levels by 30% in healthy young adults. New research by @sleepdiplomat has identified that deep sleep may inhibit anxiety by he1.2×02.5k848161
85Aug 5, '19Exercise isn’t the only thing to discuss when it comes to depression. That’s why we have also JUST released a 13-page article that covers topics like: • diet • sauna • omega-3 • pr1.2×02.6k728307
86Oct 6I want you to eat blueberries, just not with bananas (unless you really want to). In my new episode, I examine the evidence for blueberries' benefits on blood flow, brain aging, gl1.2×372k2k1621.2k
87Nov 16, '22Low omega-3 intake (seafood) has been identified as one of the top 6 preventable causes of death & estimated to cause a similar number of deaths per year as eating transfats. N1.1×03k379379
88May 12, '18Could choices you make before having kids affect their DNA? Animal study suggests exercise changes sperm DNA and results in offspring that have stronger neuronal connections in hip1.1×02.5k85255
89Mar 14, '19Seniors who consumed around 150g of cooked mushrooms weekly performed better on neuropsychological tests and had a 50% reduced risk of mild cognitive impairment.1.1×02.7k72489
90Jan 22, '25Creatine is not just a muscle-building supplement—some evidence suggests it also has benefits for cardiovascular health. In a recent study, taking creatine for 28 days led to a 1.21.1×361k3.5k3701.8k
92Aug 24, '20Moderate aerobic exercise improved depressive symptoms by 55% in adults with major depression. Individuals with more severe depressive symptoms and better reward processing seemed 1.1×02.5k759143
93Oct 10, '22Aerobic exercise can have drug-sized effects when it comes to blood pressure reduction. People with high blood pressure that engaged in aerobic exercise for at least 6 weeks reduce1.1×02.8k428326
95Oct 14, '22Mechanical forces of exercise exert anti-cancer effects. Exercise increases blood flow - creating fluid shear stress that kills circulating tumor cells. Stage 3 colon cancer patien1.0×02.5k419309
96Mar 6, '25Metastasis—the spread of cancer to new organs—is responsible for 90% of all human cancer deaths. Exercise—particularly high-intensity exercise—increases blood flow and shear stress1.0×323k2.8k4391.5k
97Oct 4, '22Weight training can help make sure your nerves and muscles continue to work together, and it is never too late to get started - even in your 70s. The loss of nerve supply to muscle1.0×02.8k362253
98Nov 30, '22Vitamin D deficiency is associated with a 25% higher risk of premature death. People with vitamin D deficiency also had higher death rates from cancer and particularly respiratory 0.9×02.5k388201
99Oct 4, '21I’ve received hundreds of angry comments precisely because I’ve shared fundamentally PRO-vaccine positions. In spite of that, I’m getting slammed by @YouTubeCreators takedowns. Any0.9×02.7k20118
100Feb 11, '25Combining omega-3s, vitamin D, and regular exercise may reduce biological aging far beyond the impacts of these interventions in isolation, a new study indicates. Specifically, sup0.7×236k3.5k4362.5k
101Jan 1, '25I’ve wrapped up the year with a focused effort on increasing muscle strength, power, and mass—an aspect of training that I view as critical for long-term health and functional inde0.7×223k2.9k92418

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