#819: 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

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 mitigating age-related diseases. Sponsors: Helix Sleep premium mattresses: https://HelixSleep.com/Tim (27% off all mattress orders) Momentous high-quality creatine and other supplements: https://livemomentous.com/tim (code TIM for up to 35% off) David Protein Bars 28g of protein, 150 calories, and 0g of sugar: https://davidprotein.com/tim (Buy 4 cartons, get the 5th free.) Monarch Money track, budget, plan, and do more with your money: MonarchMoney.com/Tim (50% off your first year at monarchmoney.com with code TIM) Timestamps: [00:00:00] Start. [00:04:54] Dealing with aging parents and other topics on the table. [00:10:43] How a common multivitamin helps reverse cognitive and memory aging. [00:12:04] The importance of supplementation — especially as we age. [00:13:10] Effectively supplementing with omega-3 fish oil to counter APOE4 and Alzheimer's risks. [00:16:50] The CoQ10 and omega-3 protocol that has helped Rhonda's father manage Parkinson's symptoms for nearly a decade. [00:19:28] Sulforaphane: a potent NRF2 activator with an unexpected benefit for Rhonda's mother's tremors. [00:25:34] How Rhonda convinced her mom to start CrossFit and the power of community-based, senior-focused fitness. [00:26:52] The earlier the intervention, the better the outcomes. [00:32:25] Intermittent fasting vs. extended fasting and my own results. [00:44:31] Does fasting destroy muscle mass? Debunking the catabolism fear and understanding the crucial role of the re-feeding phase. [00:57:24] "Dirty" fasting: what really happens to autophagy and metabolic benefits when you add a splash of cream or MCT oil to your coffee? [01:00:44] VO2 max: the one metric that may predict lifespan more accurately than anything else, and how we work to improve it. [01:12:07] How a two-year exercise program reversed heart aging by 20 years in previously sedentary, middle-aged adults. [01:16:18] Lactate isn't the enemy: how vigorous exercise creates a superfuel that protects and grows the brain. [01:20:30] The optimal sauna protocol (temperature and frequency) for slashing dementia risk by 66%. [01:29:17] If you're human, you'll find a use for curcumin. [01:30:43] Creatine for cognition: moving beyond the gym with a powerful, science-backed tool for focus and combating sleep deprivation. [01:42:41] Still vitamin D deficient despite taking supplements? Here's the critical cofactor you're probably missing. [01:53:52] Shocking sources of microplastics in our daily lives, including chewing gum and teabags. [02:04:10] The uncomfortable truth about "moderate" alcohol consumption, cancer risk, and why the "sick quitter" hypothesis makes most older studies unreliable. [02:17:03] The ups and downs of ketamine and psilocybin on cognition and longevity. [02:24:19] Parting thoughts and where to find more from Rhonda. * Show notes for this episode: https://tim.blog/2025/07/24/dr-rhonda-patrick/ For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast. For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsors Sign up for Tim’s email newsletter (5-Bullet Friday) at tim.blog/friday. For transcripts of episodes, go to tim.blog/transcripts. Discover Tim’s books: tim.blog/books. Follow Tim: Twitter: twitter.com/tferriss  Instagram: instagram.com/timferriss YouTube: youtube.com/timferriss Facebook: facebook.com/timferriss  LinkedIn: linkedin.com/in/timferriss See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.