Anti-aging expert Dr Rhonda Patrick reveals how magnesium, HIIT workouts, creatine, and vitamin D can prevent disease, slow aging, and boost brain power - starting today. Dr. Rhonda Patrick is a PhD biomedical scientist, expert in aging, nutrition, and metabolism, and founder of FoundMyFitness. She produces a monthly series of in-depth, science-focused podcasts exploring actionable strategies for enhancing longevity, cognitive performance, and physical health. She explains: ▫️Why cardiovascular fitness is the #1 predictor of lifespan ▫️The groundbreaking science behind rejuvenating your heart by 20 years ▫️How small daily habits can cut your risk of Alzheimer’s and cancer ▫️The hidden link between mitochondrial health, aging, and chronic disease ⏱ Timestamps: 00:00 Intro 02:04 My Mission to Improve People's Health 03:37 What Impact Will Rhonda's Research Have on People? 05:09 The Role of Genetics in Aging vs. Lifestyle 09:53 The Future of Aging, Longevity, and Gene Therapy 15:15 Death-Related Risks of Being Sedentary 22:17 How to Improve Your Cardiorespiratory Fitness 25:32 Best Workout Routine to Improve Cardio Health 30:01 Norwegian 4x4 Training Explained 32:28 How the Body Generates Energy and Exercise Intensity 38:14 Why We Can’t Drink Lactate and the Impact of Vigorous Training 41:09 Decline in Production of Lactate, Creatine, and Other Key Substances 42:20 How to Reduce Cognitive Decline 46:58 What Causes Dementia and Alzheimer’s 52:56 Do Multivitamins Improve Cognitive Performance? 01:00:13 70% of the U.S. Population Is Vitamin D Deficient 01:02:59 Vitamin D Deficiency and Increased Risk of Dementia 01:06:49 Views on the Ketogenic Diet 01:09:39 What Is Ketosis? 01:14:28 How the Keto Diet Affects Life Expectancy 01:19:30 Exogenous Ketones and Cognitive Repair 01:23:53 Recommended Superfoods 01:26:33 Omega-3: Effects on Mental Health, Depression, and Longevity 01:32:08 Is Omega-3 Supplementation the Same as a High Omega-3 Diet? 01:35:12 Ads 01:36:09 Creatine: Importance and Benefits 01:42:13 Effects of Creatine on Cognitive Function 01:45:21 How Long Does Creatine Take to Work? 01:50:54 Does Creatine Cause Hair Loss? 01:53:40 Rhonda’s Views on Fasting 01:55:26 What Is Autophagy? 01:59:51 Fasting Windows to Achieve Autophagy 02:01:46 Intermittent Fasting: Do’s and Don’ts 02:03:03 Effects of Fasting on Sleep 02:05:33 How Soon After Training Should You Take Protein? 02:07:14 Ads 02:11:13 Benefits of Red Light Therapy 02:12:20 Infrared vs. Traditional Saunas 02:19:26 Sauna Benefits: Reducing Stress and Improving Mood 02:22:53 Ads 02:22:56 What Are Microplastics and Are They Harmful? 02:28:33 The Role of Fiber in Eliminating Microplastics 02:31:13 What Is BPA? 02:32:28 Are There Risks to Living Near a Golf Course? 02:34:38 The Importance of Magnesium 02:40:16 Can a Drop in Magnesium Intake Cause Cancer? 02:43:02 What Is Choline? Follow Dr Rhonda: Instagram - https://bit.ly/3TYAEUD X - https://bit.ly/3IFvCu1 Website - https://bit.ly/4o75U1F Weekly health newsletter - https://bit.ly/4kYsR4f You can subscribe to Rhonda’s monthly series on YouTube, Spotify, and Apple Podcasts: YouTube: https://bit.ly/4l1FZW9 Spotify: https://bit.ly/45l77Lc You can download Rhonda's free protocol guides, here: The Cognitive Enhancement Blueprint - https://bit.ly/44QYF6t The Omega-3 Supplementation Guide- https://bit.ly/44Pi1sE How to Train According to the Experts - https://bit.ly/4mbtzMm Research Document: https://stevenbartlett.com/wp-content/uploads/2025/07/DOAC-Dr-Rhonda-Patrick-Independent-Research-further-reading.pdf The Diary Of A CEO: ⬜️Join DOAC circle here - https://doaccircle.com/ ⬜️Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook ⬜️The 1% Diary is back - limited time only: https://bit.ly/3YFbJbt ⬜️The Diary Of A CEO Conversation Cards (Second Edition): https://g2ul0.app.link/f31dsUttKKb ⬜️Get email updates - https://bit.ly/diary-of-a-ceo-yt ⬜️Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb Sponsors: Bon Charge - http://boncharge.com/diary?rfsn=8189247.228c0cb with code DIARY for 25% off Intuit - https://shorturl.at/jEbgm KetoneIQ - Visit https://ketone.com/STEVEN for 30% off your subscription order
Visceral fat is destroying your organs. The Longevity Scientist Dr Rhonda Patrick explains what actually burns it! Dr. Rhonda Patrick is a Ph.D. biomedical scientist specialising in ageing, nutrition, and disease prevention. She is the founder of FoundMyFitness, a popular YouTube channel and podcast dedicated to translating complex health science into actionable advice. She explains: ◼ Why visceral fat acts like a toxic organ that doubles your risk of early death ◼ How 2 weeks of poor sleep increased visceral fat by 11% without gaining a pound ◼ The 3 chemicals hiding in everyday plastic that are crashing testosterone levels ◼ Her personal intermittent fasting protocol and the "metabolic switch" that burns belly fat ◼ Why the current exercise guidelines are wrong and what the science actually shows 00:00 Intro 00:02:45 Why Visceral Fat Is More Dangerous Than You Think 00:14:23 What Happens to Your Body When You Don’t Sleep Enough 00:20:17 The Hidden Habits Quietly Increasing Your Visceral Fat 00:21:48 How to Reverse Insulin Resistance Before It Gets Worse 00:25:41 Intermittent Fasting: What Actually Happens Inside Your Body 00:30:08 Why Your Body Repairs Itself When You Stop Eating 00:31:04 Fasted Training: Does It Burn More Fat or Backfire? 00:35:43 Why Belly Fat Spikes During Perimenopause—and What Helps 00:42:14 3 Hormone-Disrupting Chemicals You’re Exposed to Daily 00:49:56 How to Actually Avoid Toxins in Everyday Life 00:57:43 Are Microplastics Leaking Into Your Food Right Now? 00:59:40 The Safest Way to Store Condiments (Most People Get This Wrong) 01:01:18 Which Kitchen Utensils Are Secretly Harming You? 01:03:25 Why Your Blender Might Be Contaminating Your Food 01:09:05 Inside Steve’s Supplement Stack: What He Actually Uses 01:12:19 Do Multivitamins Really Extend Your Life? 01:13:07 Are Men’s Multivitamins Worth It—or Misleading? 01:14:58 How to Tell If Your Multivitamin Is Actually Good 01:20:46 Creatine: The Supplement That Does More Than Build Muscle 01:31:13 Curcumin: The Anti-Inflammatory Compound Backed by Science 01:33:49 The Molecule That Could Help Your Cells Stay Younger 01:41:35 Exogenous Ketones: Shortcut to Energy 01:48:18 What Is “Peakspan” and Why Should You Care? 01:55:09 How to Extend Your Peak Years (Not Just Your Lifespan) 02:01:01 How AI Could Be Rewiring Your Ability to Think 02:10:54 Why Current Exercise Guidelines Might Be Failing You 02:21:55 Why Sitting Too Much Is More Dangerous Than You Realize 02:24:07 GLP-1 Drugs: Miracle Weight Loss or Hidden Risks? Enjoyed the episode? Share this link and earn points for every referral - redeem them for exclusive prizes: https://doac-perks.com Independent Research Document: https://stevenbartlett.com/wp-content/uploads/2026/03/DOAC-Dr-Rhonda-Patrick-2026-Independent-Research-Further-Reading.pdf Follow Dr Rhonda: Instagram - https://link.thediaryofaceo.com/B51VVNS X - https://link.thediaryofaceo.com/BZD8DMW YouTube - https://link.thediaryofaceo.com/CnuZdXT Health Newsletter - https://link.thediaryofaceo.com/72VO9Ea You can download Rhonda's free protocol guides, here: The Cognitive Enhancement Blueprint - https://link.thediaryofaceo.com/7GoLoul The Omega-3 Supplementation Guide - https://link.thediaryofaceo.com/DudfUef How to Train According to the Experts - https://link.thediaryofaceo.com/G3gvLtG The Diary Of A CEO: ◼ Join DOAC circle here - https://doaccircle.com/ ◼ Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook ◼ The 1% Diary is back - limited time only: https://bit.ly/3YFbJbt ◼ The Diary Of A CEO Conversation Cards (Second Edition): https://g2ul0.app.link/f31dsUttKKb ◼ Get email updates - https://bit.ly/diary-of-a-ceo-yt ◼ Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb Sponsors: Stan - Visit https://coach.stan.store/?ref=stevenbartlett&utm_source=youtube&utm_medium=podcast&utm_campaign=episode3 LinkedIn Marketing - https://www.linkedin.com/DIARY Saily - Download from the app store and use code DOAC at checkout for 15% off. For more details: https://saily.com/DOAC ⛵ Cometeer - https://cometeer.com/steven for $30 off your first order *Steven is an investor in this business Ketone - https://ketone.com/STEVEN for 30% off your subscription order
New year, healthier brain? Start 2026 RIGHT by protecting your brain, with EXPERT advice from The Diary Of A CEO’s top guests on brain health, dementia risk, brain fog, nutrition, addiction, and more! This EXCLUSIVE CHRISTMAS EPISODE brings together BRAIN HEALTH advice from world-leading experts, including: ◼️Dr Rhonda Patrick ◼️Dr Wendy Suzuki ◼️Andrew Huberman ◼️Dr Nathan Bryan ◼️Dr Daniel Amen ◼️Simon Mills They explain: ◼️Why dementia and Alzheimer’s often begin with damaged blood flow, not memory loss ◼️How food, nitric oxide, and circulation directly affect brain aging ◼️The daily habits that grow or shrink your brain over time ◼️Which modern trends help neuroplasticity and which silently destroy it ◼️The simple lifestyle shifts that protect cognition for decades 00:00 Intro 01:03 Effects of Exercise on the Brain 06:08 How to Improve Speaking Skills and Memory 07:46 Effects of Coffee on the Brain 09:20 What Destroys Your Brain? 11:51 Impact of Social Relationships on the Brain 13:24 Effects of Creatine on the Brain 19:33 Creatine for Sleep 22:31 Creatine Loading Myths 25:20 Creatine for Depression 27:07 Neuroplasticity Explained 36:03 The Role of Nitric Oxide in the Brain 44:32 Habits That Are Good for the Brain 48:42 Is Loving Your Job Good or Bad for Your Brain? 50:30 Bad Things for Brain Health 51:49 Does Hearing Loss Lead to Alzheimer’s? 53:12 Effects of AI on the Brain 54:18 Natural Remedies for Brain Health 57:56 Rosemary Effects on Brain Health 01:00:29 Benefits of Dark Chocolate The Diary Of A CEO: ◼️Get the 2026 Goal Setting Guide - https://bit.ly/ytgoalsettingguide ◼️Join DOAC circle here - https://doaccircle.com/ ◼️Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook ◼️The 1% Diary is back - limited time only: https://bit.ly/3YFbJbt ◼️The Diary Of A CEO Conversation Cards (Second Edition): https://g2ul0.app.link/f31dsUttKKb ◼️Get email updates - https://bit.ly/diary-of-a-ceo-yt ◼️Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb You can purchase Dr Nathan’s book, The Secret of Nitric Oxide, here: https://bit.ly/4pq3ZVu You can find out more about Dr Nathan’s N1o1 website, here: https://bit.ly/4jgcJfl ◼️ Independent research: https://braincompilation.tiiny.co Sponsors: ExpressVPN - visit https://ExpressVPN.com/DOAC to find out how you can get up to four extra months. Wispr - Get 14 days of Wispr Flow for free at https://wisprflow.ai/DOAC Ketone - https://ketone.com/STEVEN for 30% off your subscription order