The Latest Recommendations from Dr. Rhonda Patrick on the Tim Feriss Show

Rhonda Patrick, Ph.D., founder of FoundMyFitness, brings evidence-based strategies to maximize longevity, reduce dementia risk, and enhance overall well-being. These insights come from her appearance on episode #819 of Tim Ferriss' podcast, The Tim Ferriss Show. to maximize longevity, reduce dementia risk, and enhance overall well-being. 

✨ We’ve put together this summary of all the protocols Dr. Patrick mentioned so you can begin implementing and self-experimenting — ideally under the supervision of your healthcare provider. 👩‍⚕️👨‍⚕️

Here’s your quick reference to the specific recommendations from her recent conversation:

🔥 Sauna for Longevity

• Optimal Protocol: 174°F (79°C) for 20 mins, 4-7 times weekly.

• Avoid: Temperatures above 190°F (88°C).

• Benefit: Up to 66% lower dementia risk.

🛁 Hot Baths for Heart Health

• Protocol: 104°F (40°C) water for 20 mins daily.

• Benefit: Reduces cardiovascular disease risk by 28%.

🍽️ Intermittent & Extended Fasting

• 16:8 Intermittent Fasting: 16-hour fast, 8-hour eating window; supports metabolic health and autophagy.

• Extended Fasting: 7-30 day medically supervised water-only fasts for profound cellular benefits.

• Fasting-Mimicking Diet: 5-day low-calorie, plant-based regimen providing fasting benefits with food.

🏃 Training for VO2 Max

• Norwegian 4x4 Protocol: 4 mins at 85-95% max HR followed by 3 mins active recovery, repeated four times.

• Zone 2 Training: Moderate aerobic activity below lactate threshold for endurance and longevity.

• Tabata HIIT: Short, intense exercise intervals boosting cardiovascular fitness.

🧬 Supplements & Brands Dr. Patrick Mentioned or Recommended

• Psilocybin (Microdose): Not commercially available as a supplement, but mentioned for its powerful anti-inflammatory and antidepressant effects at sub-perceptual doses. Noted by Dr. Patrick as a promising alternative to ketamine, with Tim Ferriss underscoring its potential in longevity and mental health.

• Multivitamin: Centrum Silver (helps reverse cognitive aging).

• Vitamin D: Pure Encapsulations VESIsorb Vitamin D3, aim for blood levels 40-60 ng/mL.

• Omega-3 Fish Oil: Pure Encapsulations O.N.E. Omega-3, Xymogen High-DHA.

• Ubiquinol (CoQ10): Pure Encapsulations VESIsorb, for mitochondrial support.

• Sulforaphane: Avmacol (activates NRF2 for detoxification).

• Creatine Monohydrate: Momentous, Thorne (5g/day for muscle, 10-20g/day cognitive).

• Curcumin: Thorne Meriva, 2g/day to reduce inflammation.

• Magnesium: Magnesium glycinate (Pure Encapsulations), Magnesium Threonate (Xymogen) for brain health.

• Exogenous Ketones: For cognitive decline; ketone monoesters (expensive but effective).

• Momentous Supplements: Magnesium Threonate, Apigenin, L-theanine for sleep.

🥦 Dietary Powerhouses

• Broccoli Sprouts: Highest dietary sulforaphane source for detox and anti-cancer.

• Sardines & Salmon Roe: High bioavailability omega-3 fatty acids.

• Xylitol Gum/Mints: Dental health benefits, consume 6-10 grams daily.

• Heavy Cream/MCT Oil: Suitable for "dirty fasting," minimal insulin impact.

💧 Protect from Microplastics

• Big Berkey Water Filtration: Filters microplastics effectively.

• Blue Bottle Coffee: Plastic-free, sugarcane-lined cups preventing leaching of microplastics.

• Loose-Leaf Tea with Stainless Steel Infuser: Avoid microplastic contamination from tea bags.

Stay proactive and precise with these actionable wellness insights.

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