FoundMyFitness Clips

How To Boost NAD Levels To Fight Inflammation, Improve Recovery, and Slow Aging Our brand new episode with Dr. Charles Brenner (@CharlesMBrenner) Rhonda and Charles discuss: • Why aging & disease states disrupt NAD levels • Do NAD precursors increase cancer risk? • Anti-inflammatory effects of nicotinamide riboside • NR vs NMN vs intravenous—what actually raises NAD? • Exercise and post-workout recovery • Pregnancy and fertility And so much more Link in the next post

Full interview: youtube.com/watch?v=95wE15…

If you're on a statin, you should be supplementing with CoQ10 Statins block cholesterol synthesis via the HMG-CoA pathway, but that same pathway also produces CoQ10, which is essential for mitochondrial energy production When CoQ10 levels fall, mitochondrial function can suffer, with downstream effects on muscle health, brain health, and cardiovascular function Ubiquinol is generally preferred because it's the reduced, more bioavailable form, but ubiquinone has also shown benefits in studies and may still be effective at a high enough dose

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…

Sulforaphane may help your body get rid of BPA (a toxic plastic chemical) more efficiently BPA has a short half-life (~2–3 hours), but constant exposure from plastics means it's always circulating in your system Sulforaphane (found in cruciferous vegetables and especially concentrated in broccoli sprouts) activates detox pathways that may help your body excrete BPA and related plastic pollutants through urine In humans, these same pathways increased excretion of benzene (a carcinogen found in air pollution and cigarette smoke) by ~60% in just 24 hours, making sulforaphane a compelling defense against unavoidable chemical exposure

Most people don't need more protein to build muscle. They need to train more. Protein isn’t the main driver of adaptation, training is. Muscle growth, strength, and metabolic health are primarily stimulated by mechanical tension and progressive overload, not just a higher protein intake. Protein’s role is supportive. It helps repair and build after you’ve given your body a reason to adapt. But without a meaningful training stimulus, more protein doesn’t translate into better outcomes (e.g., more strength, greater lean mass).

Watch the full interview here: youtube.com/watch?v=rnM94j…

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…

Just two weeks of sleeping 4 hours a night increased visceral fat by 11% in healthy young men, with almost no change on the scale In other words, they were accumulating harmful visceral fat (the deep, inflammatory fat stored around your organs) even though body weight barely moved Mechanistically, even one night of short sleep can cause acute insulin resistance, while repeated sleep loss raises cortisol, cravings for high-energy foods, and calorie intake The result is a metabolic setup that makes visceral fat accumulation much more likely over time

From Rhonda's appearance on Thomas DeLauer's podcast: youtube.com/watch?v=14NVZw…

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

Consuming around 75 grams of added sugar is enough to temporarily drop your testosterone by ~25% That’s about as much sugar as you'd get from a donut and a soda Research shows this testosterone drop occurs within just 2 hours, driven in part by insulin spikes interfering with hormonal signaling While the dip is temporary, regularly snacking on sugar-loaded, ultra-processed foods likely means frequent hormonal disruptions, impacting mood, energy, and muscle mass

Watch the full interview here: youtube.com/watch?v=rnM94j…

Omega-3s improve recovery from exercise. A new study reveals a potential mechanism. Men who supplemented with 2.5 grams of EPA + DHA per day for 8 weeks lost less strength after muscle-damaging exercise vs. those taking a placebo. This was attributed in part due to higher blood levels of oxylipins, bioactive lipid mediators derived from the oxidation of EPA/DHA that initiate, propagate, and resolve a controlled inflammatory response triggered by exercise.

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

Visceral fat drives inflammation that actively reduces cognitive function and negatively impacts mood Unlike subcutaneous fat, visceral fat is metabolically active, constantly releasing inflammatory molecules, including cytokines, that keep the body in a chronically inflamed state This chronic inflammation diverts energy toward the immune system and away from the brain, contributing to fatigue, brain fog, and even depressive symptoms Reducing visceral fat through vigorous exercise, avoiding processed foods, and limiting refined sugar may be one of the most direct ways to improve mental clarity and mood

From Rhonda's appearance on Thomas DeLauer's podcast: youtube.com/watch?v=14NVZw…

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

Increasing your dietary fiber intake may be your best defense against microplastics Fermentable fiber (found in oats, mushrooms, onions, fruits, and artichokes) creates a gel-like barrier in your gut, trapping microplastics and preventing absorption Non-fermentable fiber (found in vegetables and whole grains) speeds digestion, pushing these plastic particles through your digestive tract before they can be absorbed Microplastics are unavoidable, but a fiber-rich diet gives you a simple, science-backed tool to reduce their harmful impact

Watch the full interview here: youtube.com/watch?v=14NVZw…

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…

Vitamin D directly controls thousands of genes that influence aging and brain health Once converted to its active form, vitamin D3 acts as a steroid hormone that regulates more than 5% of your protein-coding genome, switching on immune defenses, neurotransmitter production, and longevity genes like Klotho Yet ~70% of Americans have insufficient or deficient levels The solution is clear and evidence-based: consider supplementing with ~4,000 IU/day and aim for blood levels ~40–60 ng/mL