The Best Vitality & Health Protocols | Dr. Rhonda Patrick

Andrew Huberman

Mar 23, 2026

Episode description

Dr. Rhonda Patrick, PhD, is a biomedical scientist and public science educator. She shares the exercise, nutrition, supplementation and lifestyle practices linked to better health and lower disease risk including specific cardio and resistance training routines, when and why to do intermittent fasting, ways to lower visceral fat, omega-3 sourcing, creatine for brain and muscle and peptides such as BPC-157. It’s broad and thorough coverage of how to build a total health program tailored to your goals and individual biology.

Show notes: https://go.hubermanlab.com/h6uw5eR

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Dr. Rhonda Patrick
Website: https://www.foundmyfitness.com
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Podcast episodes: https://www.foundmyfitness.com/episodes
Google scholar: https://scholar.google.com/citations?user=iXt3ow0AAAAJ
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Timestamps
00:00:00 Rhonda Patrick
00:02:40 Competition, Jumping Rope, Rope Flow
00:06:49 Rhonda's Exercise Routine, Cardiovascular & Resistance Training
00:12:30 Cognitive & Physical Benefits of Exercise, Serotonin & Impulse Control
00:14:40 Sponsors: Our Place & Lingo
00:17:03 Phones While Training?
00:18:45 Rhonda's Strength Training, Low-Reps, Modifications, Mental Resilience
00:27:00 Daily Protein Intake, Intermittent Fasting, Processed Carbohydrates
00:33:32 Lipopolysaccharide (LPS); Gut Permeability, Gluten; Cardiovascular Health
00:42:58 Sponsor: AG1
00:44:21 Tight Junctions, Gut, Neuroinflammation
00:47:26 L-glutamine, Immune System, Cancer Risk
00:54:55 N-acetylcysteine (NAC), Vitamin E; Antioxidant Balance, Reductive Stress
01:00:08 Starch, Tool: Bedtime Fast & Cardiovascular Health
01:03:36 Cortisol, Intermittent Fasting Benefits
01:08:09 Cortisol, Train Fasted?; Hormones, Visceral Fat
01:13:35 Visceral Fat, Perimenopause/Menopause, Insulin Resistance in Brain & Body
01:21:13 Sponsor: LMNT
01:22:33 Cortisol & Sleep
01:25:42 Intermittent Fasting, Metabolic Switch, Ketones, Muscle Loss?
01:36:47 Tools: Logic-Based Habits; Daily Metabolic Switch; Exercise, Autophagy
01:45:06 Exercise After Poor Sleep?; Training Breaks
01:52:47 Tool: "Exercise Snacks"; Sedentary Lifestyle & Cardiorespiratory Fitness
02:03:31 Sponsor: Function
02:05:16 Creatine, Dose, Resistance Training, Cognitive Function
02:17:43 Biology; Creatine; Supplement Safety
02:25:18 Omega-3s, Inflammation, Cancer Risk, Vitamin D; Trans Fat
02:36:52 Magnesium Threonate vs Bisglycinate, Sleep, Cognitive Benefit; Vitamin D
02:45:46 Supplement Types, Multivitamin, Coenzyme Q10, Urolithin A, Sulforaphane
02:55:10 Microplastics
02:57:26 Sponsor: Mateina
02:58:28 BPC-157, NMN, NR, Tool: Evaluating Supplements, Safety, Sources
03:06:28 L-Carnitine, Alpha-GPC, Nicotine, GABA & Ketogenic Diet
03:15:20 Nattokinase; Microplastics, Water Bottles; Seed Oils
03:22:21 Sauna, Creatine for Kids?, Bananas, Tool: Evaluating Studies
03:28:37 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

#HubermanLab #Health #Science

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Mindsip insights from this episode:

Limit NAC use to avoid blunting exercise benefits

Taking the antioxidant N-acetylcysteine (NAC) on a daily basis may blunt the beneficial adaptations from exercise, so it's better used only when feeling run down or exposed to illness.

#exercise

#supplement

Utilize sulforaphane to detoxify plastic-related chemicals

The same detoxification pathways activated by sulforaphane (from broccoli sprouts) to clear carcinogens like benzene are also responsible for clearing BPA, suggesting it may help the body excrete plastic-related chemicals.

#BPA

#sulforaphane

Avoid high-calorie diets to prevent hidden visceral fat gain

A study showed that just five days of a high-calorie, high-sugar, and high-saturated-fat diet can cause the gain of dangerous visceral fat without any change in overall body weight.

#nutrition

#visceral-fat

Stop eating three hours before bed for heart health

Stopping eating three hours before bed allows for a crucial cardiovascular reset during sleep, including a dip in blood pressure that's associated with a 20% lower risk of heart attacks.

#blood-pressure

#heart

Incorporate nine minutes of vigorous activity to reduce mortality risk

Just nine minutes a day of short, vigorous, unstructured activity is associated with a 40-50% reduction in mortality from all causes, cancer, and cardiovascular disease.

#exercise

#mortality

Take daily multivitamin to slow brain aging by two years

Large clinical trials have shown that taking a daily multivitamin, like Centrum Silver, can slow global brain aging in older adults by approximately two years.

#aging

#supplement

Prioritize training over protein intake to avoid weight gain

People should become more obsessed with training and less obsessed with protein, as focusing too much on high protein intake can lead to excess calorie consumption and weight gain.

#protein

#training

Embrace heavy lifting to enhance mental toughness

The mental challenge of very hard strength training, like cleans and front squats, had the biggest effect on improving the ability to handle stress, making the rest of the day feel less hard.

#strength

#stress

Address leaky gut to prevent atherosclerotic plaque formation

LPS from a permeable gut can bind to LDL particles, preventing their clearance by the liver and causing them to get lodged in arterial walls, which is the beginning of atherosclerotic plaque.

#leaky-gut

#plaque

Increase creatine intake to 10g daily for cognitive benefits

While 5 grams of creatine saturates muscles, emerging data suggests a higher dose of 10 grams daily is needed to effectively increase creatine levels in the brain for cognitive benefits.