Anti-Aging Expert on How Missing This Vitamin Is As Bad As Smoking, and What You Should Know About Creatine!

The Diary Of A CEO with Steven Bartlett

FlightStory

Society & Culture, Business, Education

4.6 • 13.2K Ratings

🗓️ 28 July 2025

⏱️ 178 minutes

🔗️ Recording | iTunes | RSS

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Summary

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 00:00 Intro 02:17 My Mission to Improve People's Health 03:50 What Impact Will Rhonda's Research Have on People? 05:22 The Role of Genetics in Aging vs. Lifestyle 07:36 Lifestyle and Life Expectancy 10:06 The Future of Aging, Longevity, and Gene Therapy 15:28 Death-Related Risks of Being Sedentary 22:30 How to Improve Your Cardiorespiratory Fitness 25:45 Best Workout Routine to Improve Cardio Health 30:14 Norwegian 4x4 Training Explained 32:41 How the Body Generates Energy and Exercise Intensity 38:28 Why We Can’t Drink Lactate and the Effects of Vigorous Training 42:33 How to Reduce Cognitive Decline 47:11 What Causes Dementia and Alzheimer’s 53:09 Do Multivitamins Improve Cognitive Performance? 01:00:26 70% of the U.S. Population Is Vitamin D Deficient 01:03:12 Vitamin D Deficiency and Increased Risk of Dementia 01:14:41 How the Keto Diet Affects Life Expectancy and Healthspan 01:19:43 Exogenous Ketones and Cognitive Repair 01:24:06 Recommended Superfoods 01:26:46 Omega-3: Effects on Mental Health, Depression, and Longevity 01:32:21 Is Omega-3 Supplementation the Same as a High Omega-3 Diet? 01:41:28 Effects of Creatine on Cognitive Function 01:49:18 Link Between Cancer Outcomes and Creatine 01:50:09 Does Creatine Cause Hair Loss? 01:59:06 Fasting Windows to Achieve Autophagy 02:01:01 Intermittent Fasting: Do’s and Don’ts 02:02:19 Effects of Fasting on Sleep 02:04:49 How Soon After Training Should You Take Protein? 02:08:29 What Is Insulin Resistance? 02:10:28 Benefits of Red Light Therapy 02:11:36 Infrared vs. Traditional Saunas 02:18:41 Sauna Benefits: Reducing Stress and Improving Mood 02:22:12 What Are Microplastics and Are They Harmful? 02:27:48 The Role of Fiber in Eliminating Microplastics 02:31:43 Are There Risks to Living Near a Golf Course? 02:42:18 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 and Spotify: 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 ⬜️Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb Sponsors: Intuit - https://www.intuit.com/expert-careers/?cid=aud_nativly_reach_us_expertnetwork-fy25_aw_hostread-diaryofceo-na-60s_broad_audio_1x1_intuit-gtm_na_na KetoneIQ - Visit https://ketone.com/STEVEN for 30% off your subscription order Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Why do people not know that vitamin D deficiency can increase dementia risk by 80%?
0:05.0	Why do people not know that having a lack of this mineral is affecting their long-term risk of cancer?
0:10.0	Why do people not know that having a low omega-3 index is as bad for you in terms of mortality as smoking?
0:15.0	And as a scientist, I've seen firsthand that 70% of the way you're aging is actually due to your lifestyle. And all
0:22.0	these things are so easy to do. So, for example, as we age, certain areas of the brain, which is
0:26.7	involved in learning and memory, starts to shrink by about 1 to 2% per year. The good news is,
0:32.5	studies show that people being part of an exercise protocol, not only did they not have their hippocampus
0:37.1	shrink,
0:37.7	it actually grew by 1 to 2%. And there's more. There are other things that don't even require
0:43.1	as much effort as exercise, like supplements. And it's been shown study after study that if you take
0:48.0	someone and you sleep deprive them for 21 hours and give them 25 to 30 grams of creatine,
0:53.0	not only does it negate the cognitive deficits of sleep
0:56.1	deprivation, it makes people function better than if they were well rested. And then there's magnesium.
1:01.5	There have been studies showing that people with the highest magnesium levels have a 40% lower all-cause
1:06.0	mortality and over 300 different enzymes in your body need it to help with short-term survival.
1:11.8	And yet 50% of the population in the United States does not have adequate levels of magnesium.
1:16.9	And there's still more.
1:18.1	There's saunas, red light therapy, ketogenic diets, blueberries, electrolytes, and we can talk about all of them.
1:23.9	Please.
1:24.3	Okay, so I've found when you go into this sauna, something happens. That's incredible. So... Just give me 30 seconds of your time. Two things I wanted to say. The first thing is a huge thank you for listening and tuning into the show week after week. It means the world to all of us. And this really is a dream that we absolutely never had and couldn't have imagined getting
1:44.1	to this place. But secondly, it's a dream where we feel like we're only just getting started.
1:49.2	And if you enjoy what we do here, please join the 24% of people that listen to this podcast regularly
	...

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