Dr. Rhonda Patrick (@foundmyfitness) / X

Dr. Rhonda Patrick

10.8K posts

Dr. Rhonda Patrick

@foundmyfitness

Ph.D in biomedical science interested in nutrition, brain & aging. Host of FoundMyFitness podcast youtube.com/foundmyfitness…

Joined August 2009

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Dr. Rhonda Patrick
@foundmyfitness
Jun 10
New episode with Dr. Steve Horvath (@prof_horvath), a pioneer in the field of epigenetic aging clocks. Steve developed the original Horvath clock, one of the first tools to show that DNA methylation carries a remarkably reliable signal of aging across human tissues. In this
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Dr. Rhonda Patrick
@foundmyfitness
Oct 7, 2022
Exercise can affect your unborn children's genes by altering the chemistry of DNA in sperm and egg cells. Aerobic exercise for 3 months altered sperm DNA by silencing genes linked to the risk of autism, OCD, Alzheimer’s, obesity, type 2 diabetes, and atherosclerosis.
Dr. Rhonda Patrick
@foundmyfitness
Oct 15, 2022
High-intensity exercise causes muscles to produce lactate which gets into the brain where it plays a direct role in the production of norepinephrine & serotonin. Analysis of 15 studies found aerobic exercise and particularly high-intensity exercise effectively treat anxiety.
Dr. Rhonda Patrick
@foundmyfitness
Apr 1, 2025
A single 25–30g dose of creatine not only reversed the cognitive deficits of 21 hours of sleep deprivation, but it also enhanced brain function beyond well-rested levels. Accompanying this was an increase in brain creatine levels and high-energy phosphates—suggesting that
FoundMyFitness Clips
@fmfclips
Apr 1, 2025
Creatine isn’t just for muscles—it rapidly improves brain function when you're sleep-deprived Research shows a single high dose (0.35 g/kg, around 25 g for a 70 kg person) dramatically boosts brain creatine levels in just three hours This can significantly boost memory and
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Dr. Rhonda Patrick
@foundmyfitness
Nov 28, 2020
Enough is enough. It’s time for vitamin D, which is low risk, to be strongly considered as a crucial factor in COVID-19. “Vitamin D reduces COVID-19; infection; severity; ICU admission and mortality...”
bmj.com
Vitamin D Mitigates COVID-19, Say 40+ Patient Studies (listed below) – Yet BAME, Elderly, Care-ho...
Dr. Rhonda Patrick
@foundmyfitness
Oct 31, 2022
Exercise causes muscles to act like a sponge and take up kynurenine, preventing its conversion to a neurotoxic agent implicated in depression. A meta-analysis of 25 randomized controlled trials found aerobic exercise reduced depressive symptoms in people with depression.
Dr. Rhonda Patrick
@foundmyfitness
Sep 30, 2022
Drinking 2-3 cups of coffee a day was linked with a longer lifespan and lower risk of cardiovascular disease compared with avoiding coffee. • 27% lower all-cause mortality - ground coffee • 11% lower all-cause mortality - instant • 14% lower all-cause mortality - decaf
Dr. Rhonda Patrick
@foundmyfitness
Jan 15, 2025
Vitamin D supplementation was associated with a 40% lower risk of dementia over a decade, a relatively recent study shows. After five years, 84% of supplement users were dementia-free compared to just 68% of non-users in a study of over 12,000 people. Vitamin D reduced dementia
Dr. Rhonda Patrick
@foundmyfitness
Nov 4, 2023
Vigorous exercise forces the muscles to produce lactate, which then travels to the brain, triggering the production of key neurotransmitters like serotonin and norepinephrine. Low levels of norepinephrine and serotonin are linked to anxiety as they hinder our capacity to manage
FoundMyFitness Clips
@fmfclips
Nov 3, 2023
The brain health benefits of exercise are undeniable For one... Increased lactate after high-intensity exercise correlates with improved executive function "I, for sure, notice a difference in terms of, if I go hard, I feel better. I feel smarter." - @foundmyfitness
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Dr. Rhonda Patrick
@foundmyfitness
Jan 17, 2023
Six minutes of high-intensity exercise substantially increases BDNF - a neurotrophic factor that helps keep the brain young. Six 40-second intervals at 100% of VO2 max increased BDNF 4- to 5-fold more than light exercise for 90 minutes did.
Dr. Rhonda Patrick
@foundmyfitness
Oct 9, 2022
As we get older, we lose muscle mass/strength. But if we've been doing resistance training, we will be better prepared for an unpredictable hospitalization. Analysis of 10 studies found that 60 min of resistance training per week is linked to a 27% lower risk of premature death.
Dr. Rhonda Patrick
@foundmyfitness
Sep 17, 2024
Drinking 3 cups of coffee or 200–300 mg of caffeine per day lowers your risk of developing diabetes, heart disease, or stroke by up to 48%! Compared to people who don’t consume coffee or caffeine, people who are moderate consumers are less likely to have new-onset
Dr. Rhonda Patrick
@foundmyfitness
Nov 21, 2022
More than 1,000 randomized controlled trials have provided evidence that people living with cancer and in cancer remission profoundly benefit from exercise. A new study found that high-intensity aerobic exercise reduced the risk of metastatic cancer by 73%.
Dr. Rhonda Patrick
@foundmyfitness
Nov 26, 2024
Eating more eggs could reduce your risk of developing Alzheimer's disease by nearly 50%. And for women, eggs may mitigate changes in cognitive function due to old age. That's what a pair of new studies suggests. In one study, a higher egg intake was associated with less of a