{"id":11225,"date":"2025-07-24T17:57:00","date_gmt":"2025-07-24T21:57:00","guid":{"rendered":"http:\/\/parmaks.com\/Resources\/rhonda-patrick-ph-d-protocols-for-fasting-lowering-dementia-risk-reversing-heart-aging-using-sauna-for-longevity-hotter-is-not-better-and-a-few-supplements-that-might-actually-matter\/"},"modified":"2025-07-24T17:57:00","modified_gmt":"2025-07-24T21:57:00","slug":"rhonda-patrick-ph-d-protocols-for-fasting-lowering-dementia-risk-reversing-heart-aging-using-sauna-for-longevity-hotter-is-not-better-and-a-few-supplements-that-might-actually-matter","status":"publish","type":"post","link":"https:\/\/parmaks.com\/Resources\/rhonda-patrick-ph-d-protocols-for-fasting-lowering-dementia-risk-reversing-heart-aging-using-sauna-for-longevity-hotter-is-not-better-and-a-few-supplements-that-might-actually-matter\/","title":{"rendered":"Rhonda Patrick, Ph.D. \u2014 Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter (#819)"},"content":{"rendered":"<p> <a href=\"https:\/\/hop.clickbank.net\/?affiliate=infohatch&amp;vendor=J1R2C\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10614 aligncenter\" src=\"http:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png\" alt=\"Profit Gen\" width=\"400\" height=\"217\" srcset=\"https:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png 400w, https:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px-300x163.png 300w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><br \/>\n<\/p>\n<div>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" data-recalc-dims=\"1\" decoding=\"async\" width=\"1024\" height=\"819\" alt=\"\" class=\"wp-image-110831\" srcset=\"https:\/\/i0.wp.com\/tim.blog\/wp-content\/uploads\/2025\/07\/Rhonda-Patrick-Illustration-scaled.jpg?resize=1024%2C819&amp;ssl=1 1024w, https:\/\/i0.wp.com\/tim.blog\/wp-content\/uploads\/2025\/07\/Rhonda-Patrick-Illustration-scaled.jpg?resize=300%2C240&amp;ssl=1 300w, https:\/\/i0.wp.com\/tim.blog\/wp-content\/uploads\/2025\/07\/Rhonda-Patrick-Illustration-scaled.jpg?resize=768%2C614&amp;ssl=1 768w, https:\/\/i0.wp.com\/tim.blog\/wp-content\/uploads\/2025\/07\/Rhonda-Patrick-Illustration-scaled.jpg?resize=1536%2C1229&amp;ssl=1 1536w, https:\/\/i0.wp.com\/tim.blog\/wp-content\/uploads\/2025\/07\/Rhonda-Patrick-Illustration-scaled.jpg?resize=2048%2C1638&amp;ssl=1 2048w\" data-lazy-sizes=\"(max-width: 1000px) 100vw, 1000px\" src=\"https:\/\/i0.wp.com\/tim.blog\/wp-content\/uploads\/2025\/07\/Rhonda-Patrick-Illustration.jpg?resize=1024%2C819&amp;ssl=1\"\/><noscript><img loading=\"lazy\" data-recalc-dims=\"1\" decoding=\"async\" width=\"1024\" height=\"819\" src=\"https:\/\/i0.wp.com\/tim.blog\/wp-content\/uploads\/2025\/07\/Rhonda-Patrick-Illustration.jpg?resize=1024%2C819&amp;ssl=1\" alt=\"\" class=\"wp-image-110831\" srcset=\"https:\/\/i0.wp.com\/tim.blog\/wp-content\/uploads\/2025\/07\/Rhonda-Patrick-Illustration-scaled.jpg?resize=1024%2C819&amp;ssl=1 1024w, https:\/\/i0.wp.com\/tim.blog\/wp-content\/uploads\/2025\/07\/Rhonda-Patrick-Illustration-scaled.jpg?resize=300%2C240&amp;ssl=1 300w, https:\/\/i0.wp.com\/tim.blog\/wp-content\/uploads\/2025\/07\/Rhonda-Patrick-Illustration-scaled.jpg?resize=768%2C614&amp;ssl=1 768w, https:\/\/i0.wp.com\/tim.blog\/wp-content\/uploads\/2025\/07\/Rhonda-Patrick-Illustration-scaled.jpg?resize=1536%2C1229&amp;ssl=1 1536w, https:\/\/i0.wp.com\/tim.blog\/wp-content\/uploads\/2025\/07\/Rhonda-Patrick-Illustration-scaled.jpg?resize=2048%2C1638&amp;ssl=1 2048w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\"\/><\/noscript><\/figure>\n<p><strong>Rhonda Patrick, Ph.D. <\/strong>(<a target=\"_blank\" href=\"https:\/\/x.com\/foundmyfitness\">@foundmyfitness<\/a>) is a biomedical scientist and the founder of <a target=\"_blank\" href=\"https:\/\/www.foundmyfitness.com\/\"><strong>FoundMyFitness<\/strong><\/a>, a platform dedicated to delivering rigorous, evidence-based insights on improving healthspan and mitigating age-related diseases. Through her podcast, website, and YouTube channel, reaching millions globally, she translates complex science into actionable strategies for metabolic health, brain aging, and overall improved healthspan.<\/p>\n<p>Dr. Patrick\u2019s research explores genetic determinants of nutritional response, metabolic health, micronutrient deficiencies, sleep biology, and hormetic stressors, such as exercise, heat, cold exposure, fasting, and phytochemicals. She is an associate scientist and board member at the Fatty Acid Research Institute, where her work focuses on the role of omega-3 fatty acids in metabolic health and brain aging. Her peer-reviewed publications have appeared in top-tier journals, including <em>Nature Cell Biology<\/em>, <em>The FASEB Journal<\/em>, and <em>Experimental Gerontology<\/em>.<\/p>\n<p>By uniting scientific integrity with protocol-driven precision, Dr. Patrick equips individuals and organizations alike with practical, scientifically sound strategies for optimizing health and longevity.<\/p>\n<p>Please enjoy!<\/p>\n<p><strong>Listen to the episode on\u00a0<a target=\"_blank\" href=\"https:\/\/podcasts.apple.com\/us\/podcast\/819-rhonda-patrick-ph-d-protocols-for-fasting-lowering\/id863897795?i=1000718736625\">Apple Podcasts<\/a>,\u00a0<a target=\"_blank\" href=\"https:\/\/open.spotify.com\/episode\/6NiKaEotfTKlZIGj4GR7M8?si=d4SzAvm9Rk2MmH9bJrr6tQ\">Spotify<\/a>,\u00a0<a href=\"https:\/\/overcast.fm\/+AAKebuNjTqs\" target=\"_blank\" rel=\"noreferrer noopener\">Overcast<\/a>,\u00a0<a href=\"https:\/\/podcastaddict.com\/podcast\/2031148#\" target=\"_blank\" rel=\"noreferrer noopener\">Podcast Addict<\/a>,\u00a0<a href=\"https:\/\/pca.st\/timferriss\" target=\"_blank\" rel=\"noreferrer noopener\">Pocket Casts<\/a>,\u00a0<a href=\"https:\/\/castbox.fm\/channel\/id1059468?country=us\" target=\"_blank\" rel=\"noreferrer noopener\">Castbox<\/a>,\u00a0<a target=\"_blank\" href=\"https:\/\/music.youtube.com\/playlist?list=PLuu6fDad2eJyWPm9dQfuorm2uuYHBZDCB\">YouTube Music<\/a>,\u00a0<a href=\"https:\/\/music.amazon.com\/podcasts\/9814f3cc-1dc5-4003-b816-44a8eb6bf666\/the-tim-ferriss-show\" target=\"_blank\" rel=\"noreferrer noopener\">Amazon Music<\/a>,\u00a0<a href=\"https:\/\/www.audible.com\/podcast\/The-Tim-Ferriss-Show\/B08K58QX5W\" target=\"_blank\" rel=\"noreferrer noopener\">Audible<\/a>, or on your favorite podcast platform. <\/strong><\/p>\n<p><strong>This episode is brought to you by: <\/strong><\/p>\n<div class=\"wp-block-tim-podcast-link-main podcast-block wp-embed-aspect-16-9 wp-has-aspect-ratio\"><a class=\"podcast-block__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/podcasts.apple.com\/us\/podcast\/819-rhonda-patrick-ph-d-protocols-for-fasting-lowering\/id863897795?i=1000718736625\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"podcast-block__link-icon\" src=\"https:\/\/i0.wp.com\/tim.blog\/wp-content\/themes\/timferriss\/inc\/blocks\/podcast-link\/images\/apple-podcast.png?ssl=1\"\/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/tim.blog\/wp-content\/themes\/timferriss\/inc\/blocks\/podcast-link\/images\/apple-podcast.png?ssl=1\" class=\"podcast-block__link-icon\"\/><\/noscript><span class=\"podcast-block__link-text-top\">Listen on<\/span><span class=\"podcast-block__link-text\">Apple Podcasts<\/span><\/a><\/div>\n<div class=\"wp-block-tim-podcast-link-main podcast-block wp-embed-aspect-16-9 wp-has-aspect-ratio\"><a class=\"podcast-block__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/open.spotify.com\/episode\/6NiKaEotfTKlZIGj4GR7M8?si=d4SzAvm9Rk2MmH9bJrr6tQ\"><img loading=\"lazy\" width=\"35\" height=\"35\" decoding=\"async\" class=\"podcast-block__link-icon\" src=\"https:\/\/tim.blog\/wp-content\/themes\/timferriss\/inc\/blocks\/podcast-link\/images\/spotify.svg\"\/><noscript><img loading=\"lazy\" width=\"35\" height=\"35\" decoding=\"async\" src=\"https:\/\/tim.blog\/wp-content\/themes\/timferriss\/inc\/blocks\/podcast-link\/images\/spotify.svg\" class=\"podcast-block__link-icon\"\/><\/noscript><span class=\"podcast-block__link-text-top\">Listen on<\/span><span class=\"podcast-block__link-text\">Spotify<\/span><\/a><\/div>\n<div class=\"wp-block-tim-podcast-link-main podcast-block wp-embed-aspect-16-9 wp-has-aspect-ratio\"><a class=\"podcast-block__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/overcast.fm\/+AAKebuNjTqs\"><img loading=\"lazy\" width=\"1000\" height=\"1000\" decoding=\"async\" class=\"podcast-block__link-icon\" src=\"https:\/\/tim.blog\/wp-content\/themes\/timferriss\/inc\/blocks\/podcast-link\/images\/overcast.svg\"\/><noscript><img loading=\"lazy\" width=\"1000\" height=\"1000\" decoding=\"async\" src=\"https:\/\/tim.blog\/wp-content\/themes\/timferriss\/inc\/blocks\/podcast-link\/images\/overcast.svg\" class=\"podcast-block__link-icon\"\/><\/noscript><span class=\"podcast-block__link-text-top\">Listen on<\/span><span class=\"podcast-block__link-text\">Overcast<\/span><\/a><\/div>\n<div class=\"podcast-player\">\n<div class=\"podcast-player-inner-wrap\">\n<p>Rhonda Patrick, Ph.D. \u2014 Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter<\/p>\n<p><noscript><iframe src=\"https:\/\/www.art19.com\/shows\/58dacbdc-646e-4585-9914-19c3de11d1ba\/episodes\/66e28d66-ac6a-49ea-a972-f370f388a90d\/embed?type=micro\" style=\"width: 100%; height: 30px; border: 0 none;\" scrolling=\"no\"><\/iframe><\/noscript><\/div>\n<\/div>\n<p><strong><a href=\"https:\/\/tim.blog\/2014\/06\/10\/the-tim-ferriss-show-rhonda-patrick-life-extension\/\">Want to hear the last time Rhonda Patrick was on the podcast?<\/a><\/strong> Listen to <a href=\"https:\/\/tim.blog\/2014\/06\/10\/the-tim-ferriss-show-rhonda-patrick-life-extension\/\">our conversation here<\/a> in which we discussed simple methods for extending a healthy lifespan, minimizing cancer risks, the dangers of some common supplements, dietary effects on genetics, <a href=\"https:\/\/tim.blog\/2014\/06\/10\/the-tim-ferriss-show-rhonda-patrick-life-extension\/\" target=\"_blank\" rel=\"noreferrer noopener\">and much more<\/a>.<\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<p><strong>This episode is brought to you by\u00a0<\/strong><a href=\"http:\/\/livemomentous.com\/Tim\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Momentous<\/strong><\/a><strong>\u00a0high-quality supplements!\u00a0<\/strong>Momentous offers high-quality supplements and products across a broad spectrum of categories, and I\u2019ve been testing their products for months now. I\u2019ve been using their\u00a0<a href=\"https:\/\/www.livemomentous.com\/pages\/tim-ferriss#section-tims-favorite-products-for-sleep\" target=\"_blank\" rel=\"noreferrer noopener\">magnesium threonate<\/a>,\u00a0<a href=\"https:\/\/www.livemomentous.com\/pages\/tim-ferriss#section-tims-favorite-products-for-sleep\" target=\"_blank\" rel=\"noreferrer noopener\">apigenin<\/a>, and\u00a0<a href=\"https:\/\/www.livemomentous.com\/pages\/tim-ferriss#section-tims-favorite-products-for-sleep\" target=\"_blank\" rel=\"noreferrer noopener\">L-theanine<\/a>\u00a0daily, all of which have helped me improve the onset, quality, and duration of my sleep. I\u2019ve also been using\u00a0<a href=\"https:\/\/www.livemomentous.com\/pages\/tim-ferriss#section-tims-favorite-products\" target=\"_blank\" rel=\"noreferrer noopener\">Momentous creatine<\/a>, and while it certainly helps physical performance, including poundage or wattage in sports, I use it primarily for mental performance (short-term memory, etc.).<\/p>\n<p>Their products are third-party tested (Informed-Sport and\/or NSF certified), so you can trust that what is on the label is in the bottle and nothing else.\u00a0<strong><a target=\"_blank\" href=\"https:\/\/www.livemomentous.com\/tim\">Use code TIM at checkout and enjoy 35% off your first subscription order or 14% off your first one-time purchase<\/a>!\u00a0<\/strong>And not to worry, my non-US friends, Momentous ships internationally and has you covered.\u00a0<\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<p><strong>This episode is brought to you by\u00a0<a href=\"https:\/\/davidprotein.com\/tim\" target=\"_blank\" rel=\"noreferrer noopener\">David Protein Bars<\/a>!<\/strong>\u00a0I\u2019m always on the hunt for protein sources that don\u2019t require sacrifices in taste or nutrition. That\u2019s why I love the protein bars from this episode\u2019s sponsor,\u00a0<a href=\"https:\/\/davidprotein.com\/tim\" target=\"_blank\" rel=\"noreferrer noopener\">David<\/a>.\u00a0With David protein bars, you get the fewest calories for the most protein, ever. David has 28g of protein, 150 calories, and 0g of sugar. I was first introduced to David by my friend Peter Attia, MD, who is their Chief Science Officer. Many of you know of Peter, and he does his due diligence. And\u00a0<a href=\"https:\/\/davidprotein.com\/tim\" target=\"_blank\" rel=\"noreferrer noopener\">David<\/a>\u00a0tastes great. Their bars come in six delicious flavors, all worth trying, and I\u2019ll often throw them in my bag for protein on the go.\u00a0<strong>And now, listeners of\u00a0<em>The Tim Ferriss Show<\/em>\u00a0who buy four boxes\u00a0<a href=\"https:\/\/davidprotein.com\/tim\" target=\"_blank\" rel=\"noreferrer noopener\">get a fifth box\u00a0<em>for free<\/em><\/a>. Try them for yourself at\u00a0<a href=\"http:\/\/davidprotein.com\/tim\" target=\"_blank\" rel=\"noreferrer noopener\">DavidProtein.com\/Tim<\/a>.<\/strong><\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<p><strong>This episode is brought to you by\u00a0<a href=\"http:\/\/helixsleep.com\/tim\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Helix Sleep<\/strong><\/a>!\u00a0<\/strong>Helix was selected as the best overall mattress of 2024 by\u00a0<em>Forbes,<\/em> <em>Fortune<\/em>, and <em>Wired<\/em> magazines and many others. With\u00a0<a href=\"http:\/\/helixsleep.com\/tim\" target=\"_blank\" rel=\"noreferrer noopener\">Helix<\/a>, there\u2019s a specific mattress to meet each and every body\u2019s unique comfort needs. Just take their quiz\u2014<a href=\"http:\/\/helixsleep.com\/tim\" target=\"_blank\" rel=\"noreferrer noopener\">only two minutes to complete<\/a>\u2014that matches your body type and sleep preferences to the perfect mattress for you. They have a 10-year warranty, and you get to try it out for a hundred nights, risk-free. They\u2019ll even pick it up from you if you don\u2019t love it.\u00a0<strong>And now, Helix is offering 20% off all mattress orders at\u00a0<a href=\"http:\/\/helixsleep.com\/tim\" target=\"_blank\" rel=\"noreferrer noopener\">HelixSleep.com\/Tim<\/a>.<\/strong><\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<p><strong>This episode is brought to you by\u00a0<a target=\"_blank\" href=\"http:\/\/monarchmoney.com\/tim\" rel=\"noreferrer noopener\">Monarch Money<\/a>!\u00a0<\/strong>Traditional budgeting apps can help, but they don\u2019t compare to the complete financial command center you get with this episode\u2019s sponsor,\u00a0<a target=\"_blank\" href=\"http:\/\/monarchmoney.com\/tim\" rel=\"noreferrer noopener\">Monarch Money<\/a>. Monarch is like your own personal CFO, giving you full visibility and control so you can stop merely earning and start growing.<\/p>\n<p>Monarch was named\u00a0<em>The Wall Street Journal<\/em>\u2019s Best Budgeting App of 2025, and it\u2019s the top-recommended personal finance app by users and experts, with more than 30,000 5-star reviews.\u00a0<strong>Get control of your overall finances with Monarch Money.\u00a0<a target=\"_blank\" href=\"http:\/\/monarchmoney.com\/tim\" rel=\"noreferrer noopener\">Use code TIM at monarchmoney.com\/Tim for half off your first year<\/a>.<\/strong><\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<p><strong>What was your favorite quote or lesson from this episode? Please let me know <a href=\"https:\/\/tim.blog\/2025\/07\/24\/dr-rhonda-patrick\/#respond\">in the comments<\/a>.<\/strong><\/p>\n<p><span id=\"more-110829\"\/><\/p>\n<h3 class=\"wp-block-heading\">SELECTED LINKS FROM THE EPISODE<\/h3>\n<ul class=\"wp-block-list\">\n<li>Connect with <strong>Dr. Rhonda Patrick<\/strong>:<\/li>\n<\/ul>\n<p class=\"has-text-align-center\"><a href=\"http:\/\/foundmyfitness.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Website<\/a>\u00a0|\u00a0<a href=\"https:\/\/www.foundmyfitness.com\/episodes\" target=\"_blank\" rel=\"noreferrer noopener\">Podcast<\/a>\u00a0| <a href=\"https:\/\/twitter.com\/foundmyfitness\/\" target=\"_blank\" rel=\"noreferrer noopener\">Twitter<\/a>\u00a0|\u00a0<a href=\"https:\/\/www.instagram.com\/foundmyfitness\/\" target=\"_blank\" rel=\"noreferrer noopener\">Instagram<\/a>\u00a0|\u00a0<a href=\"https:\/\/www.facebook.com\/foundmyfitness\/\" target=\"_blank\" rel=\"noreferrer noopener\">Facebook<\/a><\/p>\n<h3 class=\"wp-block-heading\">Health Protocols and Lifestyle Interventions<\/h3>\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.foundmyfitness.com\/topics\/sauna\" target=\"_blank\" rel=\"noreferrer noopener\">Sauna Use<\/a>: Linked to a 65-66% lower risk of dementia and Alzheimer\u2019s disease when used four to seven times weekly. Optimal protocol: 174\u00b0F (79\u00b0C) for 20 minutes.\u00a0Temperatures above 190\u00b0F (88\u00b0C) may be less beneficial.<\/li>\n<li><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/hot-baths-and-saunas-beneficial-for-your-heart\" target=\"_blank\" rel=\"noreferrer noopener\">Hot Baths<\/a>: Provide similar cardiovascular benefits to sauna use, with daily hot baths linked to 28% lower cardiovascular disease risk. Protocol: 104\u00b0F (40\u00b0C) water temperature for 20 minutes.<\/li>\n<li><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/intermittent-fasting-what-is-it-and-how-does-it-work\" target=\"_blank\" rel=\"noreferrer noopener\">Intermittent Fasting (IF) \u2014 Specifically 16:8<\/a>: Time-restricted eating with a 16-hour fast and eight-hour eating window, shown to improve metabolic health, blood sugar control, and activate cellular autophagy.<\/li>\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/water-fasting\" target=\"_blank\" rel=\"noreferrer noopener\">Extended Fasting<\/a>: Water-only fasts lasting seven to 30 days that can trigger profound autophagy and provide anti-inflammatory benefits, though requiring medical supervision for safety.<\/li>\n<li><a href=\"https:\/\/www.uclahealth.org\/news\/article\/fast-track-health-inside-fasting-mimicking-diet\" target=\"_blank\" rel=\"noreferrer noopener\">Fasting-Mimicking Diet (FMD)<\/a>: A low-calorie, low-protein, plant-based eating pattern for five consecutive days that aims to provide fasting benefits while allowing some food intake.<\/li>\n<li><a href=\"https:\/\/norwegian4x4.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Norwegian 4\u00d74 Protocol<\/a>: High-intensity interval training method involving four minutes at 85-95% maximum heart rate followed by three minutes active recovery, repeated four times to maximize VO2 max improvements.<\/li>\n<li><a href=\"https:\/\/www.dignityintegrative.com\/post\/the-underrated-value-of-zone-2-training\" target=\"_blank\" rel=\"noreferrer noopener\">Zone 2 Training<\/a>: Moderate-intensity aerobic exercise performed at conversational pace below the lactate threshold, optimizing fat oxidation, and building aerobic base for endurance and longevity.<\/li>\n<li><a href=\"https:\/\/health.clevelandclinic.org\/tabata-vs-hiit-whats-the-difference\" target=\"_blank\" rel=\"noreferrer noopener\">Tabata<\/a>: A\u00a0form of high-intensity interval training (HIIT) that involves short, intense bursts of exercise followed by brief rest periods.<\/li>\n<li><a href=\"https:\/\/adamascrossfit.com\/the-benefits-of-crossfit-for-seniors\/\" target=\"_blank\" rel=\"noreferrer noopener\">Seniors CrossFit<\/a>: Adapted functional fitness program emphasizing scalable movements, strength training, and community engagement specifically designed for older adults to maintain independence and health.<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\">Key Health Concepts and Terms<\/h3>\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=TU9DkMxcXuo\" target=\"_blank\" rel=\"noreferrer noopener\">VO2 Max<\/a>: The maximum rate of oxygen consumption during exercise, considered the gold standard measure of cardiorespiratory fitness and a key predictor of longevity.<\/li>\n<li><a href=\"https:\/\/www.nih.gov\/news-events\/nih-research-matters\/study-defines-major-genetic-form-alzheimer-s-disease\" target=\"_blank\" rel=\"noreferrer noopener\">APOE4<\/a>: A genetic allele that significantly increases the risk for Alzheimer\u2019s disease, with those carrying two copies developing brain pathology predictably by age 55.<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=JHwrqqyj8gw\" target=\"_blank\" rel=\"noreferrer noopener\">Klotho<\/a>: A longevity-related protein that acts as an anti-aging factor, boosted by exercise and vitamin D, and associated with improved cognitive function and extended lifespan.<\/li>\n<li><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0531556521002916\" target=\"_blank\" rel=\"noreferrer noopener\">Heat Shock Proteins (HSPs)<\/a>: Protective proteins activated by heat stress such as sauna use that help repair misfolded proteins, prevent protein aggregation, and provide cellular protection against damage.<\/li>\n<li><a href=\"https:\/\/news.harvard.edu\/gazette\/story\/2019\/02\/exercise-fasting-shown-to-help-cells-shed-defective-proteins\/\" target=\"_blank\" rel=\"noreferrer noopener\">Autophagy and Mitophagy<\/a>: The body\u2019s cellular cleanup processes that clear out damaged proteins, organelles, and mitochondria, activated by fasting and intense exercise to maintain cellular health.<\/li>\n<li><a href=\"https:\/\/www.frontiersin.org\/journals\/oncology\/articles\/10.3389\/fonc.2023.1184079\/full\" target=\"_blank\" rel=\"noreferrer noopener\">NRF2 Pathway<\/a>: A genetic pathway that controls the cellular response to oxidative stress and inflammation, strongly activated by compounds like sulforaphane from cruciferous vegetables.<\/li>\n<li><a target=\"_blank\" href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/24003-ketosis\">Ketosis <\/a>\/ <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6640868\/\" target=\"_blank\" rel=\"noreferrer noopener\">Beta-Hydroxybutyrate (BHB)<\/a>: A metabolic state where the body uses fat and ketones for fuel, with BHB acting as a clean energy source and signaling molecule with anti-inflammatory effects.<\/li>\n<li><a href=\"https:\/\/neuronline.sfn.org\/scientific-research\/understanding-the-glymphatic-system\" target=\"_blank\" rel=\"noreferrer noopener\">Glymphatic System<\/a>: The brain\u2019s waste clearance system that is most active during deep sleep, helping clear amyloid-beta plaques and other toxic proteins from brain tissue.<\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3704564\/\" target=\"_blank\" rel=\"noreferrer noopener\">Advanced Glycation End Products (AGEs)<\/a>: Harmful compounds formed when sugar binds to proteins, causing tissues such as blood vessels and organs to become stiff and contributing to aging and disease.<\/li>\n<li><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0045653524012736\" target=\"_blank\" rel=\"noreferrer noopener\">Microplastics and Nanoplastics<\/a>: Pervasive environmental contaminants found in food, water, and packaging that can cross biological barriers including the blood-brain barrier and potentially cause cellular damage.<\/li>\n<li><a href=\"https:\/\/daffodilcentre.org\/the-sick-quitter-effect-alcohol-related-death-has-been-underestimated-over-the-past-30-years\/\" target=\"_blank\" rel=\"noreferrer noopener\">Sick Quitter Hypothesis<\/a>: A confounding factor in alcohol studies where people who quit drinking due to illness are miscategorized as healthy non-drinkers, potentially skewing research results on alcohol\u2019s health effects.<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\">Supplements, Compounds, and Products<\/h3>\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.amazon.com\/dp\/B08Y1NZ7VR\/?tag=offsitoftimfe-20\" target=\"_blank\" rel=\"noreferrer noopener\">Centrum Silver<\/a>: A multivitamin specifically formulated for adults 50+ that was used in randomized controlled trials showing it could reduce global cognitive aging by ~2 years and episodic memory aging by ~5 years in older adults.<\/li>\n<li><a href=\"https:\/\/www.amazon.com\/dp\/B09RQ5ZZT8\/?tag=offsitoftimfe-20\" target=\"_blank\" rel=\"noreferrer noopener\">Vitamin D<\/a>: Recommended dose is individualized based on blood tests, aiming for a level of 40-60 ng\/mL. A common starting dose is 5,000 IU\/day, but some may need more.<\/li>\n<li><a href=\"https:\/\/www.amazon.com\/dp\/B0739KKHWL\/?tag=offsitoftimfe-20\" target=\"_blank\" rel=\"noreferrer noopener\">Omega-3 Fish Oil<\/a>: Crucial for brain health. A dose of ~2 grams\/day is mentioned. For APOE4 carriers, the phospholipid form (found in salmon roe, krill oil, or created by the body at higher doses) is recommended for better brain delivery.<\/li>\n<li><a href=\"https:\/\/www.amazon.com\/dp\/B00KHQJDWS\/?tag=offsitoftimfe-20\" target=\"_blank\" rel=\"noreferrer noopener\">Ubiquinol (Coenzyme Q10)<\/a>: A form of CoQ10 that supports mitochondrial health. Dr. Patrick gives it to her father for his Parkinson\u2019s disease. <a href=\"https:\/\/www.amazon.com\/dp\/B008L5M67Q\/?tag=offsitoftimfe-20\" target=\"_blank\" rel=\"noreferrer noopener\">The VESIsorb formulation by Pure Encapsulations<\/a> is mentioned for higher bioavailability (and cost).<\/li>\n<li><a href=\"https:\/\/www.amazon.com\/dp\/B07V47DGTB\/?tag=offsitoftimfe-20\" target=\"_blank\" rel=\"noreferrer noopener\">Sulforaphane<\/a>: A compound from cruciferous vegetables (especially broccoli sprouts) that activates the NRF2 pathway, boosting glutathione and aiding detoxification of pollutants like benzene and BPA. Best taken on an empty stomach unless it causes GI distress.<\/li>\n<li><a href=\"https:\/\/www.livemomentous.com\/tim\" target=\"_blank\" rel=\"noreferrer noopener\">Creatine Monohydrate<\/a>: The \u201cgold standard\u201d form. Recommended for muscle performance (increasing exercise volume) and cognitive benefits. A 5g\/day dose saturates muscles, while higher doses (10-20g\/day, in divided doses) are suggested for cognitive enhancement and combating sleep deprivation.<\/li>\n<li><a href=\"https:\/\/www.amazon.com\/dp\/B0BSYMYGSP\/?tag=offsitoftimfe-20\" target=\"_blank\" rel=\"noreferrer noopener\">Curcumin<\/a>: Used as a natural anti-inflammatory alternative to NSAIDs for headaches and delayed onset muscle soreness (DOMS). The Meriva (phytosomal) formulation is recommended for bioavailability, with a suggested dose of four 500mg capsules (2g total).<\/li>\n<li><a href=\"https:\/\/www.livemomentous.com\/tim\" target=\"_blank\" rel=\"noreferrer noopener\">Magnesium<\/a>: Essential for over 300 enzymes, including those that convert Vitamin D. Recommended forms include magnesium glycinate, citrate, and malate. Magnesium Threonate is mentioned for its potential to cross the blood-brain barrier. Typical supplemental dose is around 300-450mg\/day.<\/li>\n<li><a href=\"https:\/\/www.amazon.com\/dp\/B01LQEL9F8\/?tag=offsitoftimfe-20\" target=\"_blank\" rel=\"noreferrer noopener\">Lutein and Zeaxanthin<\/a>: Polyphenols important for eye and brain health, found in multivitamins and supplements studied in the AREDS2 trials.<\/li>\n<li><a href=\"https:\/\/www.amazon.com\/s?k=exogenous+ketones&amp;hvadid=7008009018&amp;hvbmt=be&amp;hvdev=c&amp;hvqmt=e&amp;linkCode=ll2&amp;linkId=766c2708dd2fad9b1d9bb24e4ea11587&amp;tag=offsitoftimfe-20&amp;ref=pd_sl_14zknur59m_e\" target=\"_blank\" rel=\"noreferrer noopener\">Exogenous Ketones<\/a>: Mentioned as a potential intervention for cognitive decline in aging, as seen in some case studies. The ketone <a href=\"https:\/\/www.medchemexpress.com\/ketone-monoester.html\" target=\"_blank\" rel=\"noreferrer noopener\">monoester<\/a> used in studies is noted as very expensive.<\/li>\n<li><a href=\"https:\/\/en.wikipedia.org\/wiki\/Psilocybin\" target=\"_blank\" rel=\"noreferrer noopener\">Psilocybin<\/a>: Discussed as a non-addictive alternative to ketamine for treating depression and for its potent anti-inflammatory effects, which can be achieved at sub-perceptual doses.<\/li>\n<li><a href=\"https:\/\/www.livemomentous.com\/tim\" target=\"_blank\" rel=\"noreferrer noopener\">Momentous<\/a>: Brand for NSF-certified creatine, used by Tim.<\/li>\n<li><a href=\"https:\/\/www.avmacol.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Avmacol<\/a>: The brand of sulforaphane supplement Dr. Patrick gives to her mother.<\/li>\n<li><a href=\"https:\/\/www.drugs.com\/xyrem.html\" target=\"_blank\" rel=\"noreferrer noopener\">Xyrem<\/a>: Oral prescription solution that may be used to treat excessive daytime sleepiness (EDS) in adults and children aged seven years and older with narcolepsy.<\/li>\n<li><a href=\"https:\/\/www.thorne.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Thorne<\/a>: Recommended for Meriva Curcumin and NSF-certified Creatine Monohydrate.<\/li>\n<li><a href=\"https:\/\/www.pureencapsulations.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Pure Encapsulations<\/a>: Recommended for O.N.E. Omega-3 Fish Oil, VESIsorb Vitamin D3, and Magnesium Glycinate.<\/li>\n<li><a href=\"https:\/\/xymogen.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Xymogen<\/a>: Recommended for high-DHA fish oil and Magnesium Threonate.<\/li>\n<li><a href=\"https:\/\/www.amazon.com\/stores\/page\/8EE04EF4-7F75-4F90-A1D7-14A90B704ABA\/search?is_byline_deeplink=true&amp;deeplink=8EE04EF4-7F75-4F90-A1D7-14A90B704ABA&amp;redirect_store_id=8EE04EF4-7F75-4F90-A1D7-14A90B704ABA&amp;lp_asin=B0CBVMTYMG&amp;store_ref=bl_ast_dp_brandLogo_sto&amp;terms=big+berkey&amp;linkCode=ll2&amp;tag=offsitoftimfe-20&amp;linkId=3a7f87b94825698a226418c800cf109d&amp;language=en_US&amp;ref_=as_li_ss_tl\" target=\"_blank\" rel=\"noreferrer noopener\">Big Berkey<\/a>: Water filtration system.<\/li>\n<li><a href=\"https:\/\/bluebottlecoffee.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Blue Bottle Coffee<\/a>: Noted for using plastic-free, sugarcane-lined cups that don\u2019t leach microplastics into hot beverages.<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\">Foods and Beverages<\/h3>\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/sulforaphane\" target=\"_blank\" rel=\"noreferrer noopener\">Broccoli Sprouts<\/a>: The most potent dietary source of sulforaphane, containing 10-100 times higher levels than mature broccoli plants, with powerful anti-cancer and detoxification properties.<\/li>\n<li><a href=\"https:\/\/www.amazon.com\/dp\/B003H7YHUW\/?tag=offsitoftimfe-20\" target=\"_blank\" rel=\"noreferrer noopener\">Sardines<\/a> and <a href=\"https:\/\/www.foundmyfitness.com\/topics\/salmon-roe\" target=\"_blank\" rel=\"noreferrer noopener\">Salmon Roe<\/a>: Excellent dietary sources of omega-3 fatty acids EPA and DHA in highly bioavailable phospholipid form, with 40-70% of DHA in salmon roe being phospholipid-bound compared to just 1-3% in regular fish.<\/li>\n<li><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4232036\/\" target=\"_blank\" rel=\"noreferrer noopener\">Xylitol Gum\/Mints<\/a>: Sugar alcohol sweetener with proven dental health benefits, reducing harmful oral bacteria and preventing tooth decay when consumed at 6-10 grams daily, though most commercial gum contains problematic \u201cgum base\u201d polymers.<\/li>\n<li><a href=\"https:\/\/www.drberg.com\/blog\/will-mct-oil-break-a-fast\" target=\"_blank\" rel=\"noreferrer noopener\">Heavy Cream \/ MCT Oil<\/a>: Fat sources commonly used in \u201cdirty fasting\u201d that have minimal impact on insulin levels compared to protein or carbohydrates, with MCTs rapidly converting to ketones while preserving most fasting benefits.<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\">People<\/h3>\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/neuroscience.jhu.edu\/research\/faculty\/57\" target=\"_blank\" rel=\"noreferrer noopener\">Dr. Mark Mattson<\/a>: A neuroscientist and adjunct professor at Johns Hopkins School of Medicine known for his pioneering research on intermittent fasting and its effects on brain health and neuroplasticity.<\/li>\n<li><a href=\"https:\/\/valterlongo.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Dr. Valter Longo<\/a>: A biogerontologist and professor at USC who directs the Longevity Institute and is renowned for his research on fasting, longevity, and the development of the Fasting-Mimicking Diet (FMD).<\/li>\n<li><a href=\"https:\/\/profiles.utsouthwestern.edu\/profile\/14262\/benjamin-levine.html\" target=\"_blank\" rel=\"noreferrer noopener\">Dr. Ben Levine<\/a>: A cardiovascular exercise physiologist and Distinguished Professor at UT Southwestern who demonstrated that a 2-year exercise program can reverse heart aging by up to 20 years in middle-aged adults.<\/li>\n<li><a href=\"https:\/\/ib.berkeley.edu\/people\/faculty\/brooksg\" target=\"_blank\" rel=\"noreferrer noopener\">Dr. George Brooks<\/a>: A professor of integrative biology at UC Berkeley who pioneered the \u201clactate shuttle hypothesis,\u201d revolutionizing our understanding of how lactate serves as a crucial fuel for the brain and muscles during exercise.<\/li>\n<li><a href=\"https:\/\/www.uregina.ca\/kinesiology-health-studies\/directory\/faculty\/darrencandow.html\" target=\"_blank\" rel=\"noreferrer noopener\">Dr. Darren Candow<\/a>: A professor at the University of Regina who directs the Aging Muscle and Bone Health Laboratory and is recognized as a leading expert on creatine monohydrate supplementation and its effects on muscle health.<\/li>\n<li><a href=\"https:\/\/tim.blog\/2022\/09\/30\/dr-john-krystal-ketamine\/\" target=\"_blank\" rel=\"noreferrer noopener\">Dr. John Krystal<\/a>: A psychiatrist and chair of the Department of Psychiatry at Yale School of Medicine who led the groundbreaking discovery of ketamine\u2019s rapid antidepressant effects, revolutionizing depression treatment.<\/li>\n<li><a href=\"https:\/\/www.medschool.lsuhsc.edu\/pharmacology\/lab_nichols.aspx\" target=\"_blank\" rel=\"noreferrer noopener\">Chuck Nichols<\/a>: A professor of pharmacology at Louisiana State University Health Sciences Center who discovered the potent anti-inflammatory effects of psychedelic compounds through novel 5-HT2A receptor mechanisms.<\/li>\n<li><a href=\"https:\/\/tim.blog\/2025\/05\/23\/the-random-show-ai-genome\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kevin Rose<\/a>: A technology entrepreneur, podcaster, and mutual friend who is known for his early trend identification and has been mentioned in the context of third-party testing fish oil supplements.<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\">Relevant Resources<\/h3>\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.foundmyfitness.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">FoundMyFitness<\/a>: Dr. Rhonda Patrick\u2019s science-based website, podcast, and newsletter providing evidence-based health information on nutrition, aging, exercise, and disease prevention through deeper understanding of biology.<\/li>\n<li><a href=\"https:\/\/tim.blog\/2014\/04\/10\/saunas-hyperthermic-conditioning-2\/\">Are Saunas the Next Big Performance-Enhancing \u201cDrug?\u201d by Dr. Rhonda Patrick<\/a> | Tim Ferriss<\/li>\n<li><a href=\"https:\/\/tim.blog\/2014\/06\/10\/the-tim-ferriss-show-rhonda-patrick-life-extension\/\">Dr. Rhonda Patrick on Life Extension, Performance, and Much More<\/a> | The Tim Ferriss Show #12<\/li>\n<li><a href=\"https:\/\/tim.blog\/2017\/05\/04\/smart-drugs-fasting-and-fat-loss\/\">Exploring Smart Drugs, Fasting, and Fat Loss \u2014 Dr. Rhonda Patrick<\/a> | The Tim Ferriss Show #237<\/li>\n<li><a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=TvjPRyv36Zw\">Dr. Rhonda Patrick\u2019s Supplement Routine (2025)<\/a> | FoundMyFitness<\/li>\n<li><a target=\"_blank\" href=\"https:\/\/www.foundmyfitness.com\/topics\/vitamin-d\">Vitamin D<\/a> | FoundMyFitness<\/li>\n<li><a target=\"_blank\" href=\"https:\/\/fmfomega3guide.com\/\">Dr. Rhonda Patrick\u2019s Omega-3 Supplementation Guide<\/a> | FoundMyFitness<\/li>\n<li><a target=\"_blank\" href=\"https:\/\/www.foundmyfitness.com\/episodes\/mark-mattson\">Dr. Mark Mattson on the Benefits of Stress, Metabolic Switching, Fasting, and Hormesis<\/a> | FoundMyFitness Podcast #66<\/li>\n<li><a target=\"_blank\" href=\"https:\/\/www.menshealth.com\/uk\/nutrition\/a749933\/mh-trials-hugh-jackmans-16-8-diet\/\">Exactly What Happened When We Tried Hugh Jackman\u2019s \u201916:8 Diet\u2019<\/a> | Men\u2019s Health<\/li>\n<li><a target=\"_blank\" href=\"https:\/\/robbreport.com\/lifestyle\/health-wellness\/fasting-process-at-buchinger-wilhelmi-clinic-2936775\/\">We Did a 10-Day Fast at Buchinger Wilhelmi Clinic So You Don\u2019t Have To<\/a> | Robb Report<\/li>\n<li><a target=\"_blank\" href=\"https:\/\/www.health.harvard.edu\/blog\/intermittent-fasting-does-a-new-study-show-downsides-or-not-2020103021235\">Intermittent Fasting: Does a New Study Show Downsides \u2014 Or Not?<\/a> | Harvard Health<\/li>\n<li><a target=\"_blank\" href=\"https:\/\/peterattiamd.com\/how-does-vo2-max-correlate-with-longevity\/\">How Does VO2 Max Correlate with Longevity?<\/a> | Peter Attia<\/li>\n<li><a target=\"_blank\" href=\"https:\/\/peterattiamd.com\/exercising-for-longevity-peter-on-zone-2-and-zone-5-training\/\">Peter Attia on Zone 2 and Zone 5 Training<\/a> | Peter Attia<\/li>\n<li><a target=\"_blank\" href=\"https:\/\/www.mcgill.ca\/oss\/article\/health\/facts-and-myths-male-fertility-tight-underwear-hot-tubs-marijuana-and-more\">Facts And Myths Of Male Fertility: Tight Underwear, Hot Tubs, Marijuana, And More<\/a> | Office for Science and Society | McGill University<\/li>\n<li><a target=\"_blank\" href=\"https:\/\/www.foundmyfitness.com\/episodes\/darren-candow\">Darren Candow, PhD on the Optimal Creatine Protocol for Strength, Brain, and Longevity<\/a> | FoundMyFitness Podcast #100<\/li>\n<li><a href=\"https:\/\/www.culligan.com\/blog\/does-reverse-osmosis-remove-microplastics-from-drinking-water\" target=\"_blank\" rel=\"noreferrer noopener\">Reverse Osmosis Water Filter<\/a>: The most effective filtration technology for removing microplastics and nanoplastics from tap water, with membrane pore sizes capable of filtering particles as small as 0.001 micrometers. <a href=\"https:\/\/www.amazon.com\/stores\/page\/8EE04EF4-7F75-4F90-A1D7-14A90B704ABA\/search?is_byline_deeplink=true&amp;deeplink=8EE04EF4-7F75-4F90-A1D7-14A90B704ABA&amp;redirect_store_id=8EE04EF4-7F75-4F90-A1D7-14A90B704ABA&amp;lp_asin=B0CBVMTYMG&amp;store_ref=bl_ast_dp_brandLogo_sto&amp;terms=big+berkey&amp;linkCode=ll2&amp;tag=offsitoftimfe-20&amp;linkId=3a7f87b94825698a226418c800cf109d&amp;language=en_US&amp;ref_=as_li_ss_tl\" target=\"_blank\" rel=\"noreferrer noopener\">Big Berkey<\/a> systems also provide effective filtration in the 24-26 nanometer range.<\/li>\n<li><a href=\"https:\/\/millionmarker.com\/blogs\/wellness-blog\/microplastics-in-tea\" target=\"_blank\" rel=\"noreferrer noopener\">Loose-Leaf Tea and Tea Steeper<\/a>: Brewing method recommended to avoid the billions of microplastic particles released by plastic tea bags, using stainless steel, glass, or food-grade silicone infusers for a plastic-free tea experience.<\/li>\n<li><a href=\"https:\/\/www.nsf.org\/consumer-resources\/articles\/certified-for-sport-program\" target=\"_blank\" rel=\"noreferrer noopener\">NSF Certified for Sport<\/a>: Third-party certification program that tests supplements for 290+ banned substances and verifies accurate labeling, ensuring products are free of contaminants and safe for athletic use.<\/li>\n<li><a target=\"_blank\" href=\"https:\/\/blog.bluebottlecoffee.com\/posts\/timeline\">Sustainability at Blue Bottle: A Timeline<\/a> | Blue Bottle Coffee Lab<\/li>\n<li><a target=\"_blank\" href=\"https:\/\/www.foundmyfitness.com\/topics\/alcohol\">Alcohol<\/a> | FoundMyFitness<\/li>\n<li><a href=\"https:\/\/tim.blog\/2022\/09\/30\/dr-john-krystal-ketamine\/\">Dr. John Krystal \u2014 All Things Ketamine, The Most Comprehensive Podcast Episode Ever<\/a> | The Tim Ferriss Show #625<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\">Relevant Research<\/h3>\n<h3 class=\"wp-block-heading\">SHOW NOTES<\/h3>\n<ul class=\"wp-block-list\">\n<li>[00:00:00] Start.<\/li>\n<li>[00:04:54] Dealing with aging parents and other topics on the table.<\/li>\n<li>[00:10:43] How a common multivitamin helps reverse cognitive and memory aging.<\/li>\n<li>[00:12:04] The importance of supplementation \u2014 especially as we age.<\/li>\n<li>[00:13:10] Effectively supplementing with omega-3 fish oil to counter APOE4 and Alzheimer\u2019s risks.<\/li>\n<li>[00:16:50] The CoQ10 and omega-3 protocol that has helped Rhonda\u2019s father manage Parkinson\u2019s symptoms for nearly a decade.<\/li>\n<li>[00:19:28] Sulforaphane: a potent NRF2 activator with an unexpected benefit for Rhonda\u2019s mother\u2019s tremors.<\/li>\n<li>[00:25:34] How Rhonda convinced her mom to start CrossFit and the power of community-based, senior-focused fitness.<\/li>\n<li>[00:26:52] The earlier the intervention, the better the outcomes.<\/li>\n<li>[00:32:25] Intermittent fasting vs. extended fasting and my own results.<\/li>\n<li>[00:44:31] Does fasting destroy muscle mass? Debunking the catabolism fear and understanding the crucial role of the re-feeding phase.<\/li>\n<li>[00:57:24] \u201cDirty\u201d fasting: what really happens to autophagy and metabolic benefits when you add a splash of cream or MCT oil to your coffee?<\/li>\n<li>[01:00:44] VO2 max: the one metric that may predict lifespan more accurately than anything else, and how we work to improve it.<\/li>\n<li>[01:12:07] How a two-year exercise program reversed heart aging by 20 years in previously sedentary, middle-aged adults.<\/li>\n<li>[01:16:18] Lactate isn\u2019t the enemy: how vigorous exercise creates a superfuel that protects and grows the brain.<\/li>\n<li>[01:20:30] The optimal sauna protocol (temperature and frequency) for slashing dementia risk by 66%.<\/li>\n<li>[01:29:17] If you\u2019re human, you\u2019ll find a use for curcumin.<\/li>\n<li>[01:30:43] Creatine for cognition: moving beyond the gym with a powerful, science-backed tool for focus and combating sleep deprivation.<\/li>\n<li>[01:42:41] Still vitamin D deficient despite taking supplements? Here\u2019s the critical cofactor you\u2019re probably missing.<\/li>\n<li>[01:53:52] Shocking sources of microplastics in our daily lives, including chewing gum and teabags.<\/li>\n<li>[02:04:10] The uncomfortable truth about \u201cmoderate\u201d alcohol consumption, cancer risk, and why the \u201csick quitter\u201d hypothesis makes most older studies unreliable.<\/li>\n<li>[02:17:03] The ups and downs of ketamine and psilocybin on cognition and longevity.<\/li>\n<li>[02:24:19] Parting thoughts and where to find more from Rhonda.<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\">DR. RHONDA PATRICK QUOTES FROM THE INTERVIEW<\/h3>\n<p><strong>\u201cAfter two years of taking the multivitamin, they had improved cognition on a battery of different tests that equated to reducing global cognitive aging by about two years. And on top of that, they reduced their episodic aging by five years. Almost five years. It was 4.8 years.\u201d<\/strong><\/p>\n<p>\u2014\u00a0Dr. Rhonda Patrick<\/p>\n<p><strong>\u201cA 70-year-old makes about four times less vitamin D than their former 20-year-old self.\u201d<\/strong><\/p>\n<p>\u2014\u00a0Dr. Rhonda Patrick<\/p>\n<p><strong>\u201cThere have now been enough studies that have come out looking at cardiorespiratory fitness in the sense of VO2 max and how people with a higher cardiorespiratory fitness have a five-year increased life expectancy compared to people with a low cardiorespiratory fitness.\u201d<\/strong><\/p>\n<p>\u2014\u00a0Dr. Rhonda Patrick<\/p>\n<p><strong>\u201cPeople end up eating about 200 fewer calories per day when they\u2019re doing some form of intermittent fasting.\u201d<\/strong><\/p>\n<p>\u2014\u00a0Dr. Rhonda Patrick<\/p>\n<p><strong>\u201cIf you have a low cardiorespiratory fitness and you go anywhere above that from low to low normal, it\u2019s associated with a two-year increased life expectancy. And people with a low cardiorespiratory fitness actually have a higher all-cause mortality that\u2019s comparable or worse than people with known diseases like type 2 diabetes or cardiovascular disease or smokers, for example. So in other words, being sedentary is a disease and we need to think about it as a disease and we should be trying to train to improve our VO2 max.\u201d<\/strong><\/p>\n<p>\u2014\u00a0Dr. Rhonda Patrick<\/p>\n<p><strong>\u201cOver the last few years, intermittent fasting has kind of gotten a bad rap because people now equate it with, \u2018Oh, loss of muscle mass. I\u2019m going to be catabolic.\u2019 Well, in order to be in a repair mode, you actually do need to be in a catabolic mode.\u201d<\/strong><\/p>\n<p>\u2014\u00a0Dr. Rhonda Patrick<\/p>\n<p><strong>\u201c50 percent of the US population has insufficient levels of magnesium. So you\u2019re talking about a coin toss here, right? One out of two.\u201d<\/strong><\/p>\n<p>\u2014\u00a0Dr. Rhonda Patrick<\/p>\n<p><strong>\u201cA woman has a lifetime risk of one in eight of getting breast cancer. So if you have a room with eight people, one of those women, if you\u2019re at a dinner party, and eight women are there, then one of those women will come down and be diagnosed with breast cancer in her lifetime. So when you add alcohol consumption on top of that, if you\u2019re talking about moderate alcohol consumption, that risk can go to one in six, which is very significant for lifetime risk.\u201d<\/strong><\/p>\n<p>\u2014\u00a0Dr. Rhonda Patrick<\/p>\n<\/div>\n<p><script async src=\"\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><a href=\"https:\/\/hop.clickbank.net\/?affiliate=infohatch&amp;vendor=J1R2C\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10614 aligncenter\" src=\"http:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png\" alt=\"Profit Gen\" width=\"400\" height=\"217\" srcset=\"https:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png 400w, https:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px-300x163.png 300w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><br \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Rhonda Patrick, Ph.D. (@foundmyfitness) is a biomedical scientist and the founder of FoundMyFitness, a platform dedicated to delivering rigorous, evidence-based insights on improving healthspan and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":11226,"comment_status":"","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-11225","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-growth"],"_links":{"self":[{"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/posts\/11225","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/comments?post=11225"}],"version-history":[{"count":0,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/posts\/11225\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/media\/11226"}],"wp:attachment":[{"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/media?parent=11225"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/categories?post=11225"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/tags?post=11225"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}