FoundMyFitness Clips

Mobility doesn’t have to decline with age, but neglect almost guarantees that it will A brand new episode of the FoundMyFitness podcast with Dr. Kelly Starrett (@thereadystate) is out now Rhonda and Kelly discuss: • How to train through nagging pain • Why sitting on the floor protects your hips • How to make desk work less sedentary • What's broken in youth sports • Why stiffness isn't just part of aging • The optimal mobility protocol for a durable body • Why pain is often more signal than injury And so much more Link in the next post

Get "The Cognitive Enhancement Blueprint" Packed with Rhonda Patrick's specific protocols for boosting BDNF with exercise, omega-3s, and heat stress 9 pages Totally free Sign up here: bdnfprotocols.com

Fiber may be one of the most powerful nutrients for colon cancer prevention The problem: 95% of Americans aren't getting enough (the recommended target is ~14 grams per 1,000 calories, or roughly 25–30 grams per day for most adults) Fiber helps move carcinogens like nitrites and heterocyclic amines through the gut faster, while fueling bacteria that form a protective barrier against toxins Those bacteria also ferment fiber into short-chain fatty acids like butyrate, which help promote cytotoxic T lymphocytes (immune cells that kill cancer cells) A practical way to hit the target: build meals around whole-food sources like oats, quinoa, berries, artichokes, and cooked-then-cooled potatoes

From Rhonda's appearance on the @jackhneel podcast: youtube.com/watch?v=bZ6dY4…

Get "The Cognitive Enhancement Blueprint" Packed with Rhonda Patrick's specific protocols for boosting BDNF with exercise, omega-3s, and heat stress 9 pages Totally free Sign up here: bdnfprotocols.com

Eating the equivalent of one cup of blueberries a day may significantly improve cognitive function Randomized controlled trials using blueberry powder have shown improvements in memory, processing speed, and cognitive performance The power players are anthocyanins, polyphenols that help activate brain-derived neurotrophic factor (BDNF), the same growth factor increased by vigorous exercise BDNF supports neurogenesis in the hippocampus and fuels neuroplasticity, learning, memory, synapse formation, and long-term potentiation

From Rhonda's appearance on the @jackhneel podcast: youtube.com/watch?v=bZ6dY4…

From Rhonda's appearance on the @jackhneel podcast: youtube.com/watch?v=bZ6dY4…

Obesity may be the single biggest reason cancer is showing up in younger people Childhood obesity is up 40% since the 1990s, meaning inflammation and oxidative stress that damage DNA can now start decades earlier Obesity is linked to 13 different cancers and accounts for 40% of all new US cancer diagnoses in the US each year It creates the perfect storm: more DNA damage, more growth signals helping cancer cells survive, and less immune clearance If you’re serious about cutting cancer risk, maintaining a healthy body composition belongs near the top of the list

Get "The Cognitive Enhancement Blueprint" Packed with Rhonda Patrick's specific protocols for boosting BDNF with exercise, omega-3s, and heat stress 9 pages Totally free Sign up here: bdnfprotocols.com

4 foods that support testosterone production: • Oysters and shellfish – packed with zinc, a mineral required to make testosterone (avoid regularly exceeding ~40 mg/day to reduce the risk of depleting copper) • Salmon and mackerel – a source of vitamin D, which helps regulate genes involved in testosterone synthesis • Dark leafy greens, almonds, and oats – supply magnesium, a cofactor for vitamin D-dependent enzymes; about half of Americans don’t get enough • Whole-fat yogurt and cheese – provide dietary fat, including saturated fat, which supports cholesterol production, the precursor for steroid hormones like testosterone

From Rhonda's appearance on the @jackhneel podcast: youtube.com/watch?v=bZ6dY4…

Get "The Cognitive Enhancement Blueprint" Packed with Rhonda Patrick's specific protocols for boosting BDNF with exercise, omega-3s, and heat stress 9 pages Totally free Sign up here: bdnfprotocols.com

Omega-3s may be one of the most powerful dietary tools for resolving inflammation and slowing biological aging In a 3-year randomized trial of healthy older adults, omega-3 alone slowed epigenetic aging, while vitamin D and resistance training alone did not But the biggest effect came when all three were combined: omega-3, vitamin D, and resistance training slowed biological aging by about 3.8 months That may sound small, but it reflects a slower pace of aging that could compound over time The combo was also linked to ~40% lower pre-frailty and 61% lower invasive cancer incidence

From Rhonda's appearance on the Huberman Lab podcast: youtube.com/watch?v=C0DMdU…

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Sauna use after exercise may amplify the benefits of your workout In one Finnish study, people who cycled and then sat in a sauna for ~15 minutes saw greater gains in VO₂ max after 8 weeks of training compared to those who did the workout without sauna Emerging evidence suggests post-workout heat may also enhance adaptations to resistance training Sauna after lifting increased anabolic signaling markers tied to muscle hypertrophy, though muscle mass itself wasn’t directly measured

From Rhonda's appearance on @dbongino's show

Sauna benefits appear to be dose-dependent The more frequent the sauna use, the more robust the effect Dr. Jari Laukkanen's observational research found that 4–7 sauna sessions per week, 20 minutes each at 174–194°F, were linked to a: • 40% lower all-cause mortality • 50% lower cardiovascular mortality • 63% lower risk of sudden cardiac death At 2–3 sessions per week, the all-cause benefit shrinks to ~24% For the strongest cardiovascular signal, the target appears to be 4+ sessions per week, at least 20 minutes each, at ~174°F+

FoundMyFitness Premium Members get access to live AMAs with Rhonda We host these once a month, and they're recorded if you miss it They also come with detailed show notes Details here: foundmyfitness.com/ask-me-anythin…

From Rhonda's appearance on @dbongino's show