Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, & More

Rhonda Patrick, Ph.D. 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. cc: @FoundMyFitness @FoundMyFitnessClips Sponsors: 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: https://MonarchMoney.com/Tim (50% off your first year at monarchmoney.com with code TIM) Helix Sleep premium mattresses: https://HelixSleep.com/Tim (27% off all mattress orders) [00:00:00] Aging parents and other topics on the table. [00:05:55] How a common multivitamin helps reverse cognitive and memory aging. [00:07:18] The importance of supplementation. [00:08:28] Effectively supplementing with omega-3 fish oil [00:12:18] The CoQ10 and omega-3 protocol that has helped Rhonda's father manage Parkinson's symptoms for nearly a decade. [00:14:54] Sulforaphane: a potent NRF2 activator with an unexpected benefit for Rhonda's mother's tremors. [00:21:12] How Rhonda convinced her mom to start CrossFit [00:22:30] The earlier the intervention, the better the outcomes. [00:27:00] Intermittent fasting vs. extended fasting and my own results. [00:39:28] Does fasting destroy muscle mass? Debunking the catabolism fear. [00:51:17] "Dirty" fasting: what really happens to autophagy and metabolic benefits when you add a splash of cream or MCT oil to your coffee? [00:54:37] VO2 max: the one metric that may predict lifespan more accurately than anything else, and how we work to improve it. [01:06:24] How a two-year exercise program reversed heart aging by 20 years in previously sedentary, middle-aged adults. [01:10:40] Lactate isn't the enemy: how vigorous exercise creates a superfuel that protects and grows the brain. [01:14:57] The optimal sauna protocol (temperature and frequency) for slashing dementia risk by 66%. [01:23:46] If you're human, you'll find a use for curcumin. [01:25:13] Creatine for cognition: moving beyond the gym with a powerful, science-backed tool for focus and combating sleep deprivation. [01:37:31] Still vitamin D deficient despite taking supplements? Here's the critical cofactor you're probably missing. [01:48:51] Shocking sources of microplastics in our daily lives, including chewing gum and teabags. [01:59:10] The uncomfortable truth about "moderate" alcohol consumption, cancer risk, and why the "sick quitter" hypothesis makes most older studies unreliable. [02:12:14] The ups and downs of ketamine and psilocybin on cognition and longevity. [02:19:24] Parting thoughts and where to find more from Rhonda. Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 900 million downloads and been selected for “Best of Apple Podcasts” three years running. Sign up for "5-Bullet Friday" (Tim's free weekly email newsletter): https://go.tim.blog/5-bullet-friday-yt/ Follow the Tim Ferriss Podcast: https://tim.blog/podcast/ Visit the Tim Ferriss Blog: https://tim.blog/ Follow Tim Ferriss on Twitter: https://twitter.com/tferriss/ Follow Tim Ferriss on Instagram: https://www.instagram.com/timferriss/ Like Tim Ferriss on Facebook: https://www.facebook.com/TimFerriss/

Tim FerrisshostRhonda Patrickguest

Jul 25, 20252h 22mWatch on YouTube ↗

EPISODE INFO

Released: July 25, 2025
Duration: 2h 22m
Channel: Tim Ferriss
Watch on YouTube: ▶ Open ↗

EPISODE DESCRIPTION

Rhonda Patrick, Ph.D. 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. cc: @FoundMyFitness @FoundMyFitnessClips Sponsors: 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: https://MonarchMoney.com/Tim (50% off your first year at monarchmoney.com with code TIM) Helix Sleep premium mattresses: https://HelixSleep.com/Tim (27% off all mattress orders) [00:00:00] Aging parents and other topics on the table. [00:05:55] How a common multivitamin helps reverse cognitive and memory aging. [00:07:18] The importance of supplementation. [00:08:28] Effectively supplementing with omega-3 fish oil [00:12:18] The CoQ10 and omega-3 protocol that has helped Rhonda's father manage Parkinson's symptoms for nearly a decade. [00:14:54] Sulforaphane: a potent NRF2 activator with an unexpected benefit for Rhonda's mother's tremors. [00:21:12] How Rhonda convinced her mom to start CrossFit [00:22:30] The earlier the intervention, the better the outcomes. [00:27:00] Intermittent fasting vs. extended fasting and my own results. [00:39:28] Does fasting destroy muscle mass? Debunking the catabolism fear. [00:51:17] "Dirty" fasting: what really happens to autophagy and metabolic benefits when you add a splash of cream or MCT oil to your coffee? [00:54:37] VO2 max: the one metric that may predict lifespan more accurately than anything else, and how we work to improve it. [01:06:24] How a two-year exercise program reversed heart aging by 20 years in previously sedentary, middle-aged adults. [01:10:40] Lactate isn't the enemy: how vigorous exercise creates a superfuel that protects and grows the brain. [01:14:57] The optimal sauna protocol (temperature and frequency) for slashing dementia risk by 66%. [01:23:46] If you're human, you'll find a use for curcumin. [01:25:13] Creatine for cognition: moving beyond the gym with a powerful, science-backed tool for focus and combating sleep deprivation. [01:37:31] Still vitamin D deficient despite taking supplements? Here's the critical cofactor you're probably missing. [01:48:51] Shocking sources of microplastics in our daily lives, including chewing gum and teabags. [01:59:10] The uncomfortable truth about "moderate" alcohol consumption, cancer risk, and why the "sick quitter" hypothesis makes most older studies unreliable. [02:12:14] The ups and downs of ketamine and psilocybin on cognition and longevity. [02:19:24] Parting thoughts and where to find more from Rhonda. Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 900 million downloads and been selected for “Best of Apple Podcasts” three years running. Sign up for "5-Bullet Friday" (Tim's free weekly email newsletter): https://go.tim.blog/5-bullet-friday-yt/ Follow the Tim Ferriss Podcast: https://tim.blog/podcast/ Visit the Tim Ferriss Blog: https://tim.blog/ Follow Tim Ferriss on Twitter: https://twitter.com/tferriss/ Follow Tim Ferriss on Instagram: https://www.instagram.com/timferriss/ Like Tim Ferriss on Facebook: https://www.facebook.com/TimFerriss/

SPEAKERS

Tim Ferriss
host
Author and host of The Tim Ferriss Show, interviewing guests on performance, health, and science.
Rhonda Patrick
guest
Ph.D. biomedical scientist and host of the FoundMyFitness podcast, focused on nutrition, longevity, and health science.

EPISODE SUMMARY

In this episode of Tim Ferriss, featuring Tim Ferriss and Rhonda Patrick, Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, & More explores rhonda Patrick’s practical protocols for brain, heart, fasting, and longevity The conversation starts with practical interventions Tim Ferriss and Rhonda Patrick use with aging parents, emphasizing compliance-friendly “low-hanging fruit” like multivitamins, vitamin D, omega-3s, and targeted add-ons such as ubiquinol and sulforaphane.

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