#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