Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member Five minutes of daily meditation can measurably lower a marker of inflammation and alter pathways in the gut microbiome. In this episode, Dr. Richard Davidson explains how exercise and meditation can work together to shape resilience and support the biology of flourishing. He also shows how meditation can be folded into exercise and ordinary routines, with benefits comparable to formal sit-down practice. Timestamps: (00:00) Introduction (05:22) Why meditate when you can
Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member The next 10 years may add decades to human lifespan by compressing the time it takes to understand, treat, and prevent disease. In this episode, Dr. Derya Unutmaz explains why accelerating AI could transform drug discovery, shorten clinical trials, and push cancer treatment toward increasingly personalized interventions. He also reframes AI not as an existential threat, but as a medical enabler that doctors may soon be ethically obligated to use. Timestamps: (00:00) Intr
Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member The strongest anti-aging strategy may be less about dramatic reversal and more about removing what accelerates aging in the first place. In this episode, Dr. Steve Horvath maps out the science behind biological age and how aging clocks are changing the way researchers evaluate longevity interventions. He also explains why omega-3s, a daily multivitamin, and sufficient vegetable intake stand out as evidence-backed, compounding levers for shifting biological age over time.
Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member Range of motion is the one aspect of your physiology that doesn't have to decline with age, but neglect almost guarantees that it will. In this episode, Dr. Kelly Starrett explains how to build a durable body by restoring the movement patterns that modern life strips away. He also lays out a clear framework for raising resilient young athletes grounded in sleep, fueling, play, and skill development rather than early specialization and excess volume. Timestamps: (00:00) I
Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member Most of us are pursuing happiness exactly the wrong way. Overuse of technology is creating a meaning deficit, rewiring our brains away from purpose. In this episode, Dr. Arthur Brooks explains why relentless device use prevents us from asking the critical questions that define our lives, why high achievers often feel profoundly empty, and how the "striver's curse" makes satisfaction fleeting. He also shares his five-step protocol for managing negative affect and explains
Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member Many symptoms attributed to aging are also consistent with chronic inflammatory stress and impaired NAD metabolism. Dr. Charles Brenner explains the mechanisms, the human data, and what interventions actually move the needle. He also cuts through the crowded world of NAD boosters, including oral NAD pills, NMN, NR, and NAD IV drips, clarifying what actually raises NAD in humans and what emerging research suggests about NR for lowering inflammation and improving recovery.
Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member Download my "How to Train According to the Experts" guide One minute of vigorous exercise may be worth up to ten minutes of "moderate" cardio for extending lifespan and preventing chronic disease. In this Journal Club episode, Rhonda Patrick, PhD and endurance athlete Brady Holmer dissect a new Nature Communications study of more than 70,000 adults showing that vigorous intensity is roughly 4–10x more potent than moderate activity for reducing all-cause mortality, cardio
Get access to more than 70 Ask Me Anything episodes with Dr. Rhonda Patrick when you sign up as a FoundMyFitness Premium Member Chronic insomnia and untreated sleep apnea profoundly accelerate cognitive decline, impair performance, and diminish resilience. In this episode, Dr. Michael Grandner outlines practical, scientifically validated interventions, including CBT-I and stimulus control strategies, to retrain your body for consistently restorative sleep. He provides critical insights into detecting hidden sleep apnea and explains how precise timing of morning light, caffeine, and supplements
Get access to more than 70 Ask Me Anything episodes with Dr. Rhonda Patrick when you sign up as a FoundMyFitness Premium Member When testosterone runs low, libido isn't the only casualty—muscle mass drops, fat accumulates, insulin resistance rises, and motivation declines. In this episode, Derek from More Plates More Dates highlights common pitfalls that suppress testosterone and evaluates popular testosterone-boosting supplements like Tongkat Ali, boron, and ashwagandha, clarifying what's evidence-based versus overhyped. He also details practical strategies for testosterone replacement therap
Become a FoundMyFitness Premium Member to access the full episode In this special episode, you'll get an exclusive 30-minute preview of my latest Ask Me Anything (AMA) session, normally reserved for FoundMyFitness Premium Members. Each month, Premium Members join me live to receive direct answers to their most pressing questions on nutrition, supplements, longevity, sleep, fitness—no topic is off-limits. In today's sneak peek, you'll hear why I've started taking exogenous ketones, details about my personal coffee routine (from bean choices to brewing methods), optimal supplement dosages (inclu
Get access to 130 episodes of my premium podcast, The Aliquot, as a FoundMyFitness Premium Member Insulin resistance silently shapes the trajectory of nearly every major chronic disease, yet it's often overlooked until blood sugar abnormalities become obvious. In this episode, Dr. Ben Bikman exposes the dietary culprits that drive metabolic dysfunction and highlights actionable, evidence-based tactics for improving metabolic health. Ben also addresses pressing questions about popular weight loss medications like Ozempic and other GLP-1 agonists: Are they groundbreaking solutions, or shortcuts
Get access to more than 120 episodes of my premium podcast, The Aliquot, as a FoundMyFitness Premium Member Coffee is one of the most powerful longevity tools we have, potentially reducing epigenetic age by up to one year in regular coffee drinkers, but its effectiveness hinges entirely on how you brew it. In this episode, I outline precisely how coffee reduces DNA damage, a key driver of cancer and cellular aging, and why choosing filtered coffee over methods like French press significantly lowers cholesterol risk. I'll discuss exactly which beans and roasts pack the highest antioxidant punch
Discover my premium podcast, The Aliquot Vitamin D is far more than just a vitamin—it's a potent steroid hormone regulating nearly 5% of our genome. Yet, remarkably, up to 70% of Americans aren't getting enough, placing them at increased risk for dementia and Alzheimer's disease. In this episode, I explore compelling new evidence from a study involving over 12,000 participants, demonstrating that vitamin D supplementation can reduce dementia risk by an impressive 40%, protecting even adults with genetic Alzheimer's risk (ApoE4 carriers). Timestamps: (00:00) Can vitamin D supplements reduce dem
Download my "How to Train According to the Experts" guide Discover my premium podcast, The Aliquot Nutrition, supplementation, and recovery are foundational for enhancing exercise performance, but their full potential often remains untapped. In this episode, Dr. Andy Galpin, a renowned expert who has coached Olympians, world champions, and professional athletes across major sports, breaks down exactly how to leverage these critical elements to meaningfully enhance your results. Timestamps: (00:00) Introduction (05:01) Eating to perform vs. eating to live longer—do you have to choose? (08:20) T
Download my "How to Train According to the Experts" guide Discover my premium podcast, The Aliquot Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, Dr. Darren Candow, a leading researcher with over 140 peer-reviewed publications, explores creatine's diverse physiological impacts, from bolstering cognitive resilience under stress to mitigating symptoms of depression and protecting against cognitive decline caused by sleep deprivation. He explains why the conventional dosage of 5 grams per day might be insufficient, and how higher dos
Download my "How to Train According to the Experts" guide Discover my premium podcast, The Aliquot For decades, exercise was considered an optional part of cancer care—something beneficial for general health but not essential. The evidence is now overwhelming: exercise is not just supportive—it's a therapeutic intervention that recalibrates tumor biology, enhances treatment tolerance, and improves survival outcomes. With over 600 peer-reviewed studies, Dr. Kerry Courneya's work has fundamentally reshaped our understanding of how structured exercise—whether aerobic, resistance training, or high
Download my "How to Train According to the Experts" guide Exercise is more than a tool for physical transformation—it's a cornerstone of longevity, metabolic resilience, and neurocognitive vitality. In this special episode, I'm joined by Brady Holmer, a distinguished exercise science communicator and lifelong endurance runner, as we deconstruct the latest evidence-based protocols for enhancing muscle strength and cardiovascular health. What's the optimal exercise protocol to reverse 20 years of heart aging? Is the standard 150 minutes per week truly enough to preserve a youthful heart, or do y
Discover my premium podcast, The Aliquot Download my "How to Train According to the Experts" guide Protein is far more than a building block for muscle—it's essential for metabolic health, insulin sensitivity, and preventing conditions like type 2 diabetes and sarcopenia. But how much do we truly need? And could too much protein, especially from meat, actually be harmful? This episode challenges the conventional RDA of 0.8 g/kg, presenting research that supports higher intakes of 1.2–2 g/kg for maintaining muscle, improving body composition, and promoting longevity. We also confront myths arou
Discover my premium podcast, The Aliquot Learn how to choose the right omega-3 supplement in my free 13-page guide Exercise, meal timing, and sleep are three powerful tools for optimizing metabolic health, a key factor in healthy aging. Even slightly elevated blood glucose levels, but within the "normal" range, can contribute to brain atrophy in areas linked to aging and neurodegeneration. Long-term glucose elevations (high HbA1c) also promote harmful compounds that stiffen blood vessels, reduce heart flexibility, and raise cardiovascular risk. In this episode, recorded at the American Academy
Sweating helps enhance microplastic-associated chemical excretion. Get my free sauna report when you sign up here for my newsletter. Discover my premium podcast, The Aliquot Every week, the average person ingests the equivalent weight of a credit card in plastic.* While certain preventive measures can significantly reduce your intake of these harmful substances, it's crucial to acknowledge a more daunting concern: the bioaccumulation of microplastics in the brain, potentially at ten times the rate of other organs. Microplastics and their associated chemicals are alarmingly ubiquitous — they pe
Get my exact protocols for boosting levels of brain-derived neurotrophic factor (BDNF) and enhancing cognition Discover my premium podcast, The Aliquot Dr. Layne Norton is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. We discuss why most people aren't training too hard, when to go to failure, whether seed oils are "the" central cause of chronic disease, why having a slow metabolism isn't a credible reason for being overweight (for most), and the sustaining power of good habits. We also get into controversies around the carnivore diet, diet sodas, arti
My free omega-3 guide (the ultimate blueprint for choosing a fish oil supplement) Discover my premium podcast, The Aliquot Dr. Luc van Loon is a renowned figure in the realm of exercise science, particularly celebrated for his deep understanding of protein metabolism, resistance training, and the nuanced role of collagen supplements in sports nutrition. Our conversation is an in-depth discussion on optimal protein intake & distribution strategies for stimulating muscle protein synthesis with delightful detours into insightful discussion of un ique topics like the timing of cold-water immersion
My omega-3 guide on concerns like a-fib, dosage, supplement quality, oxidation, and more Discover my premium podcast, The Aliquot Join over 300,000 people and sign up for my newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more In this special solo episode of FoundMyFitness, we're taking a deep dive into alcohol. We'll explore the science, misconceptions, controversies, and health effects of this widely used drug. I believe that a nuanced, scientific discussion on alcohol is the best way to provide you with the informatio
Download the 12-Page "Omega-3 Supplementation Guide" Discover my premium podcast, The Aliquot Join over 300,000 people and sign up for my newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more Dr. Andrew Huberman is a Stanford professor, neurobiologist, and host of the incredibly popular Huberman Lab Podcast. He's also the guest on this episode of the FoundMyFitness podcast. Our conversation encompasses an in-depth discussion of the brain's dopamine system and provides a toolkit for enhancing motivation and focus. Timestam
Download the 13-Page "Omega-3 Supplementation Guide" Discover my premium podcast, The Aliquot Join over 300,000 people and sign up for my newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more Today's guest, Dr. Benjamin Levine, has shown that with the right exercise protocol, people who were sedentary most of their lives could reverse up to 20 years of heart aging. Dr. Levine is one of the world's leading experts in understanding how the heart adapts under a variety of conditions, whether that's exercise, elite athleticis
