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FoundMyFitness

FoundMyFitness

By: Rhonda Patrick Ph.D.
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A podcast about health, science, nutrition, aging, and fitness.℗ & © 2024 FoundMyFitness Hygiene & Healthy Living Physical Illness & Disease
Episodes
  • #110 How To Build Lasting Happiness | Dr. Arthur Brooks

    #110 How To Build Lasting Happiness | Dr. Arthur Brooks
    Mar 24 2026

    Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member

    Most of us are pursuing happiness exactly the wrong way. Overuse of technology is creating a meaning deficit, rewiring our brains away from purpose. In this episode, Dr. Arthur Brooks explains why relentless device use prevents us from asking the critical questions that define our lives, why high achievers often feel profoundly empty, and how the "striver's curse" makes satisfaction fleeting. He also shares his five-step protocol for managing negative affect and explains why suffering, when approached correctly, is a potent catalyst for personal growth.

    Timestamps:

    • (00:00) Introduction
    • (06:44) The three macronutrients of happiness
    • (08:37) Why chasing pleasure alone won't make you happy
    • (12:48) The role of struggle in achieving satisfaction
    • (15:56) Why happiness requires unhappiness
    • (18:18) The Pleistocene brain—why pleasure is meant to be shared
    • (20:57) Does avoiding boredom rob you of meaning?
    • (25:27) Why satisfaction doesn't last—the striver's curse
    • (28:59) The four idols that won't make you happy
    • (32:19) How to uncover what's secretly driving you
    • (41:50) Why you need a reverse bucket list
    • (43:59) Can you train gratitude like a muscle?
    • (48:41) How can we teach gratitude to children?
    • (51:09) Are you a mad scientist, cheerleader, judge, or poet?
    • (57:41) Is your workout routine secretly mood therapy?
    • (1:00:43) Arthur Brooks' daily five-step happiness protocol
    • (1:04:59) The three questions that reveal the meaning of life
    • (1:08:36) Is technology robbing us of meaning?
    • (1:14:32) How a tech detox rewires your brain for meaning
    • (1:19:30) Is your brain starved for beauty?
    • (1:22:29) Finding your ikigai—aligning passion, skill, and service
    • (1:27:19) Turning involuntary suffering into meaningful growth
    • (1:35:42) Why observing emotions makes them manageable
    • (1:38:17) How to reverse relationship drift
    • (1:44:52) Why dating apps might be keeping you single
    • (1:49:56) How to rebuild friendships you've neglected
    • (1:58:44) Can a person learn to be happy?
    • (2:01:54) When do pharmacological treatments help—and when do they fail?
    • (2:05:02) Is exercise as powerful as antidepressants?
    • (2:07:39) How getting a PhD rewires your brain for problem-solving
    • (2:09:32) Is staying curious the secret to aging well?
    • (2:14:05) Why constant stimulation makes life boring
    • (2:16:31) How to optimize your social media feed for happiness
    • (2:20:13) Does happiness depend on your coping skills?
    • (2:21:01) Is love the ultimate predictor of happiness?
    • (2:22:30) Why shared interests matter after kids
    • (2:24:03) How to thrive after your peak years

    Show notes are available by clicking here

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    2 hrs and 36 mins
  • #109 How To Boost NAD Levels To Fight Inflammation, Improve Recovery, and Slow Aging | Dr. Charles Brenner

    #109 How To Boost NAD Levels To Fight Inflammation, Improve Recovery, and Slow Aging | Dr. Charles Brenner
    Feb 9 2026

    Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member

    Many symptoms attributed to aging are also consistent with chronic inflammatory stress and impaired NAD metabolism. Dr. Charles Brenner explains the mechanisms, the human data, and what interventions actually move the needle. He also cuts through the crowded world of NAD boosters, including oral NAD pills, NMN, NR, and NAD IV drips, clarifying what actually raises NAD in humans and what emerging research suggests about NR for lowering inflammation and improving recovery.

    Timestamps:

    • (00:00) Introduction
    • (05:36) Why disease states disrupt NAD levels
    • (10:20) How coronavirus infection impacts NAD levels
    • (13:34) Can diet and supplements artificially inflate NAD levels?
    • (15:27) Why blood NAD might not show the full picture
    • (16:59) How obesity and insulin resistance drain NAD resources
    • (19:40) Does poor sleep disrupt NAD levels?
    • (20:32) The anti-inflammatory effects of nicotinamide riboside (NR)
    • (25:17) Can a single lifestyle change restore NAD?
    • (28:01) Cognitive benefits of NAD precursors
    • (31:37) Should you measure your NAD levels?
    • (34:37) Does exercise boost NAD—and if so, which type?
    • (36:39) Can NAD precursors speed exercise recovery?
    • (39:14) Is acute sleep loss enough to lower NAD?
    • (40:46) Does NR supplementation during pregnancy benefit offspring?
    • (45:21) Safety of nicotinamide riboside during pregnancy
    • (47:27) Could NR supplementation support fertility?
    • (48:37) Shift work and jet lag—can NAD precursors help?
    • (51:19) Morning or night—when should you take NR?
    • (54:20) NAD supplements vs. precursors—what actually boosts NAD?
    • (58:07) NAD IV drips—real benefits or just hype?
    • (59:15) Oral vs. IV nicotinamide riboside—what's more effective?
    • (1:00:44) Do oral NAD supplements genuinely raise NAD levels?
    • (1:02:37) NMN vs. NR—does being 'one step closer' really matter?
    • (1:05:44) Does the gut microbiome influence NAD production?
    • (1:08:22) Could NR supplementation enhance immune function?
    • (1:11:41) Can NR supplementation improve peripheral artery disease?
    • (1:16:05) Can NR realistically reduce liver fat?
    • (1:21:12) Does NR supplementation give athletes a recovery edge?
    • (1:22:57) What's a safe dosage for nicotinamide riboside?
    • (1:25:00) Resveratrol and pterostilbene—beneficial pairing or pointless stack?
    • (1:26:35) NAD precursor supplements—why sourcing matters
    • (1:28:48) Do NAD precursors increase cancer risk?
    • (1:34:34) Is NR worth supplementing for healthy individuals?
    • (1:38:56) From enzyme nerd to NAD pioneer (Brenner's origin story)
    • (1:43:26) Simplifying NAD's role in energy and repair
    • (1:50:13) Why DNA repair depends heavily on NAD
    • (1:52:03) The PARP/NAD-consumption mechanism
    • (1:54:42) NAD's role in gene regulation
    • (1:57:02) Why NAD shortages hit the brain hardest

    Show notes are available by clicking here

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    1 hr and 59 mins
  • #108 The Best Type of Exercise for Longevity

    #108 The Best Type of Exercise for Longevity
    Dec 7 2025
    Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member Download my "How to Train According to the Experts" guide One minute of vigorous exercise may be worth up to ten minutes of "moderate" cardio for extending lifespan and preventing chronic disease. In this Journal Club episode, Rhonda Patrick, PhD and endurance athlete Brady Holmer dissect a new Nature Communications study of more than 70,000 adults showing that vigorous intensity is roughly 4–10x more potent than moderate activity for reducing all-cause mortality, cardiovascular events, type 2 diabetes, and cancer outcomes—far beyond the long-standing 1:2 rule embedded in global exercise guidelines. Timestamps: (00:00) Introduction(07:01) What exactly is the 1:2 rule for exercise intensity?(08:18) Calorie burn vs. longevity—origins of the 1:2 rule(11:15) What counts as 'vigorous' exercise, really?(13:35) Where the exercise guidelines fall short(14:19) Can your wearable predict disease risk years in advance?(20:11) Is vigorous activity easier to achieve than people think?(22:47) How researchers avoided the 'healthy user bias'(23:59) Health equivalence ratio—a better way to measure exercise benefits?(25:45) Is vigorous exercise truly 4–10x more effective?(29:55) Can one vigorous minute match an hour of gentle walking?(32:02) Why vigorous activity—not gentle—offers dose-dependent benefits(33:50) Is vigorous exercise 5x better at preventing heart attacks & strokes?(34:24) Why vigorous activity stands out for cancer prevention(34:59) Does zone 2 qualify as vigorous exercise?(36:11) Dose-response comparison—vigorous vs. moderate vs. light activity(37:22) Is vigorous exercise the secret to younger arteries?(43:15) Why aging hearts need intensity(46:09) Can vigorous exercise halt your VO₂ max decline?(47:26) Why moderate exercise alone might not improve VO₂ max(49:21) Is vigorous exercise 10x more powerful at preventing diabetes?(55:48) Mitochondrial biogenesis—why intensity is essential(58:40) Can you directly measure mitochondrial health?(1:00:57) Does vigorous exercise kill circulating tumor cells?(1:07:15) Why vigorous intensity triggers beneficial hormone changes(1:08:05) Can vigorous activity protect older adults from falls?(1:12:36) Does vigorous exercise combat inflammation?(1:14:29) Is high-intensity training the key to a younger brain?(1:16:01) Is vigorous exercise more powerful than we realized?(1:17:50) Can the benefits of vigorous exercise fit into a pill?(1:19:08) How small doses of intensity might extend your lifespan(1:23:15) Do short bursts of vigorous movement match full workouts?(1:27:26) Why your wearable might undervalue short vigorous bouts(1:30:06) Can planned micro-workouts replace traditional gym sessions?(1:35:10) Why exercise guidelines urgently need updating(1:46:35) Does light activity still offer real benefits?(1:49:04) Is vigorous exercise safe for older adults?(1:53:28) Are high-intensity workouts detrimental to female hormones?(1:58:02) Safe vigorous exercise options—even with chronic illness(1:59:05) The 80/20 rule for balancing intensity and recovery(2:01:30) Inside Brady's routine—how much vigorous exercise is optimal?(2:05:17) Can vigorous activity boost kids' brainpower (and grades)?(2:08:14) Are we significantly underestimating vigorous exercise benefits?(2:10:03) Why chasing steps isn't the answer Show notes are available by clicking here Watch this episode on YouTube
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    2 hrs and 19 mins
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