Training Example: FoundMyFitness – Review the Data, Give Your Score & Compare to the Real AI Evaluation

Mitochondrial bioenergetics

Yamanaka factors

Exercise intensity

Cell reprogramming

Blood-brain barrier

Epigenetic age deceleration

Stress resistance

Cardiorespiratory fitness

Nutritional ketosis

Compression of morbidity

CpG Islands

Lactate shuttle

Whole-body hyperthermia

Psychology of grit

Telomerase reverse transcriptase (TRT)

Chronic inflammation

Disease prevention

Therapeutic hyperthermia

Pathogen-host defense theory

Cell signaling

Proteostasis

Cellular senescence

CRISPR-Cas9

Aging

PGC1α

Overcoming adversity

Increased healthspan

Gene–diet interaction

Biology of resilience

Immune-brain interaction

Neuroendocrine effects

Heat Shock Proteins (HSPs)

Oxidative stress

Vitamin D

Omega-3 fatty acids

β-Hydroxybutyrate (BHB)

GLUT4

Pregnancy optimization
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A newsletter by Dr. Rhonda Patrick, exploring the science of
stress resilience, disease prevention, and living a more fulfilled life —
rooted in biology and inspired by her podcast.

Trusted by over 200,000 subscribers

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[H1] Get the latest healthspan strategies from Dr. Rhonda Patrick in your inbox — every week!

A science-driven newsletter calibrated to enhance your well-being incrementally — because better decisions compound over time.

Each installment provides tactical insight on micronutrients, aging, sleep, and resilience to drive meaningful, measurable outcomes.

[H2] What experts are saying

"Rhonda displays an uncannily prescient knowledge of each subject area she attacks. If she decides to dig into a subject, she consumes it, and her podcasts are lucid, articulate, thoughtful, and informative."

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Jed W Fahey, Sc.D.
Director of the Chemoprotection Center at Johns Hopkins

"Rhonda Patrick is the one-stop-shop for the best translation of cutting edge science. She is an intensely rigorous thinker and clear translator of science, a reliable source on all things related to healthy aging."

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Elissa Epel, Ph.D.
Professor and Director of the Aging, Metabolism, and Emotions Center at UCSF

"I love Rhonda Patrick’s podcasts! She distills complex biological and medical problems for a lay audience in a clear, interesting and accurate manner."

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President and CEO, The Buck Institute for Research on Aging

[H2] Recent episodes

The Optimal Mobility Protocol for a Durable Body | Dr. Kelly Starrett

How To Build Lasting Happiness | Dr. Arthur Brooks

How To Boost NAD Levels To Fight Inflammation, Improve Recovery, and Slow Aging | Dr. Charles Brenner

The Best Type of Exercise for Longevity

Why You Can't Sleep (and How to Fix It) | Dr. Michael Grandner

How To Increase Your Testosterone Levels Naturally | Derek from MPMD

See all episodes

[H2] Popular Topics

[H3]
Vitamin C
Vitamin C is an essential nutrient, widely recognized for its antioxidant properties and its roles in many critical processes and pathways.

[H3]
Alcohol
Alcohol is one of the most widely used and abused drugs and is associated with several health conditions.

[H3]
Omega-3 fatty acids
Omega-3 fatty acids play critical roles in human health and may be beneficial in ameliorating symptoms associated with chronic health conditions and in combating aging-related diseases.

[H3]
Zinc
Zinc is an essential nutrient that influences growth and development and plays critical roles in immune function, protein synthesis, wound healing, DNA synthesis, and cell division.

[H3]
Brain-derived neurotrophic factor (BDNF)
BDNF is a growth factor known for its influence on neuronal health and for its role in mediating the beneficial cognitive effects associated with exercise.

[H3]
Sauna
Sauna use exposes the body to extreme heat and, in turn, induces protective responses that improve health and may increase healthspan.

See All

[H2] Episodes

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[H2]
Q&A #80 with Dr. Rhonda Patrick (4/4/26)

Posted on
April 20th 2026
(27 days)

Dr. Rhonda Patrick reviews the evidence for nattokinase, how oat beta-glucans may aid with PFAS excretion, and HRT for APOE4 carriers.

exercise

[H2]
The Optimal Mobility Protocol for a Durable Body | Dr. Kelly Starrett

Posted on
April 13th 2026
(about 1 month)

Dr. Kelly Starrett joins Dr. Rhonda Patrick to discuss building a durable body, reclaiming lost mobility, and raising more resilient young athletes.

aliquot

Premium

[H2]
Aliquot #145: How to Protect Immune Function With Age

Posted on
April 8th 2026
(about 1 month)

As we age, the immune system slows, loses precision, and low-grade inflammation rises. These changes...

rhonda

Premium

[H2]
Q&A #79 with Dr. Rhonda Patrick (3/14/26)

Posted on
March 17th 2026
(2 months)

Dr. Rhonda Patrick discusses nicotinamide riboside, biomarkers, belly fat loss, sex-specific health, curcumin & ashwagandha safety.

mental health

[H2]
How To Build Lasting Happiness | Dr. Arthur Brooks

Posted on
March 8th 2026
(2 months)

Dr. Rhonda Patrick and Dr. Arthur Brooks explore the science of happiness and how to live a more meaningful life.

aliquot

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[H2]
Aliquot #144: How to Slow Joint Degeneration

Posted on
February 27th 2026
(3 months)

Joint degeneration is often blamed on aging, but most decline is driven by two modifiable forces: mechanical load and...

rhonda

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[H2]
Q&A #78 with Dr. Rhonda Patrick (2/07/26)

Posted on
February 17th 2026
(3 months)

Dr. Rhonda Patrick discusses child nutrition, osteoporosis, cholesterol-lowering supplements, her skincare routine, and fasting versus prioritizing protein.

aliquot

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[H2]
Aliquot #143: How to Reduce the Strain of Shift Work

Posted on
February 5th 2026
(3 months)

Shift work creates a chronic disruption of circadian rhythms that affects sleep, metabolism, decision-making, and long-term...

nad+

[H2]
How To Boost NAD Levels To Fight Inflammation, Improve Recovery, and Slow Aging | Dr. Charles Brenner

Posted on
February 2nd 2026
(3 months)

Dr. Rhonda Patrick and Dr. Charles Brenner discuss NAD precursors, NR versus NMN, NAD IV drips, and what truly boosts NAD for recovery and longevity.

rhonda

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[H2]
Q&A #77 with Dr. Rhonda Patrick (1/17/26)

Posted on
January 27th 2026
(4 months)

Dr. Rhonda Patrick discusses supplement timing, exercise timing, supplements in older adults, folic acid vs. folate, and hydrogen-rich water.

aliquot

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[H2]
Aliquot #142: How to Prevent and Recover From Jet Lag

Posted on
January 27th 2026
(4 months)

Jet lag often shows up as fatigue after a long flight, reflecting a mismatch between your internal clock and the external...

aliquot

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[H2]
Aliquot #141: The Lifestyle of Cancer Prevention

Posted on
January 21st 2026
(4 months)

A large share of cancer risk is shaped not by genetics alone, but by everyday patterns of behavior that influence...

aliquot

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[H2]
Aliquot #140: Should Everyone Cut Out Gluten?

Posted on
December 22nd 2025
(5 months)

Gluten interacts with the gut barrier in ways that can shift intestinal permeability, but the impact of that shift...

aliquot

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[H2]
Aliquot #139: Do You Have Sleep Apnea and Not Know It?

Posted on
December 16th 2025
(5 months)

Sleep apnea is far more common and far more disruptive than most people realize. Yet, despite its prevalence...

rhonda

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[H2]
Q&A #76 with Dr. Rhonda Patrick (12/06/25)

Posted on
December 10th 2025
(5 months)

Dr. Rhonda Patrick discusses protein needs, choline in pregnancy, urolithin A, melatonin's benefits and risks, and creatine's effects on liver health.

Want to view all episodes on a single page?
View our episode archive.

[H1]
Meet Dr. Rhonda Patrick
Dr. Rhonda Patrick has a gift for translating complex scientific topics into actionable insights in her videos,
podcasts, and articles. She's dedicated to the pursuit of longevity and optimal health—and shares the latest
research on nutrition, aging, and disease prevention with her growing audience.

See how you can support Rhonda's work

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In addition to updates about podcasts, articles, and free guides, you'll also receive our exclusive report: "How to Train According to the Experts."

About Dr. Rhonda Patrick
Dr. Rhonda Patrick is a scientist and health educator recognized for her leadership in nutrition, aging, and disease prevention. As the founder of FoundMyFitness, she shares expert, evidence-based insights on aging and disease prevention with her own unique brand of scientific rigor, engaging millions through her website, podcast, and YouTube channel.
Dr. Patrick earned her Ph.D. in Biomedical Science, conducting her graduate research at St. Jude Children's Research Hospital where she investigated the link between mitochondrial metabolism, apoptosis, and cancer. Her groundbreaking work discovered that a protein critical for cell survival has two distinct mitochondrial localizations with disparate functions, linking its anti-apoptotic role to a previously unrecognized role in mitochondrial respiration and maintenance of mitochondrial structure. Her dissertation findings were published in the 2012 issue of Nature Cell Biology.
She completed her postdoctoral fellowship at Children’s Hospital Oakland Research Institute with Dr. Bruce Ames, renowned developer of the Ames test for carcinogenicity. There, she investigated the effects of micronutrient (vitamin and mineral) inadequacies on metabolism, inflammation, DNA damage, and aging, and whether supplementation can reverse the damage. Additionally, she researched the role of vitamin D in brain function, behavior, and other physiological functions. In February 2014, she published a paper in the FASEB Journal on how vitamin D regulates serotonin synthesis and its relevance to autism.
Dr. Patrick has also conducted research on aging at the Salk Institute for Biological Studies, where she investigated the role of insulin signaling in protein misfolding, commonly found in neurodegenerative diseases.
As an associate scientist and board member at the Fatty Acid Research Institute, she advances the understanding of omega-3 fatty acids in aging and health. Her broader research has been published in high-impact journals such as Nature Cell Biology, FASEB Journal, Experimental Gerontology, and Science.
She frequently engages the public on topics including:
The genetic influences of dietary response
The role of micronutrient deficiencies in diseases of aging
Non-pharmacological approaches to depression and stress reduction
The role of sleep and omega-3 fatty acids in human health and aging
The paradoxical benefits derived from biological stressors such as heat, cold exposure, phytochemicals, and hormesis—a term encompassing the beneficial effects of exercise and other low-level stressors

It is Dr. Patrick’s goal to challenge the status quo and encourage the wider public to think about health and longevity using a proactive, preventative approach.
Publications:

Role of phosphatidylcholine-DHA in preventing APOE4-associated Alzheimer’s disease
FASEB Journal

Vitamin D and the Omega-3 Fatty Acids Control Serotonin Synthesis and Action, Part 2: Relevance for ADHD, Bipolar, Schizophrenia, and Impulsive Behavior
FASEB Journal

Vitamin D Hormone Regulates Serotonin Synthesis. Part 1: Relevance for Autism
FASEB Journal

Delving Deeper: MCL-1′s Contribution to Normal and Cancer Biology
Trends in Cell Biology

Requirement for anti-apoptotic MCL-1 in the survival of BCR-ABL B-lineage acute lymphoblastic leukemia
Blood

Anti-Apoptotic MCL-1 Localizes to the Mitochondrial Matrix and Couples Mitochondrial Fusion to Respiration
Nature Cell Biology

Ubiquitin-Independent Degradation of Anti-Apoptotic MCL-1
Molecular and Cellular Biology

Opposing Activities Protect Against Age-Onset Proteotoxicity
Science

Speaking Presentations

Interested in having Rhonda speak at your event? Submit an inquiry to learn more.

The Optimal Omega-3 Protocol for Heart, Brain, & Longevity

How To Maximize Healthspan With Exercise, Heat, & Cold Exposure

Optimizing Longevity with Micronutrients & Vigorous Exercise (Vibrant Wellness 2025)

Sauna Use as an Exercise Mimetic for Heart and Healthspan

Rhonda Patrick at Orthomolecular Medicine Congress in Bussum, Netherlands (2015)

[H2] What experts are saying

"Dr. Rhonda Patrick consistently delivers packed, high-energy sessions at the Vibrant Longevity Summit, translating rigorous science into clear, actionable takeaways our audience raves about. Her ability to connect cutting-edge research with everyday practice makes her a perennial highlight and a joy to work with."

[IMG: Doug Vigliano]

Doug Vigliano
Head of Marketing, Vibrant Wellness

"We engaged Rhonda for our client's annual investor forum in Hong Kong. She gave a brilliant presentation on longevity that tackled the subject from a financial angle, as well as offering precise and insightful views on where the industry is now. Audience feedback was brilliant, describing her as 'perfect', 'engaging, fun and resourceful.' Rhonda was a pleasure to work with and we'd highly recommend her for speaking and advisory work."

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Rafe Fletcher
Founder & Managing Director, Coulthwaite Group

"Dr. Rhonda Patrick delivered an exceptional presentation at our annual event - deeply insightful, engaging, and perfectly aligned with our mission to advance science-based wellness and longevity. Her ability to connect complex research with practical application left our audience inspired and energized."

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Kevin Key
Chief Digital Officer, Biote

"Rhonda Patrick's professionalism and scientific message were very well received by veterinarians and physicians. Her evidence-based insights and engaging delivery made a meaningful impact to our event."

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Meghan Hamrock, MS, MPH
Director of Scientific Affairs and Clinical Nutrition, Nutramax Laboratories

"We recently had Rhonda as a keynote for our Heart Summit and were thrilled at her charisma, science, and passion. She is instantly likable and you catch the fire that her love of teaching and entertaining are heartfelt. Highly recommend for a variety of keynote events."

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Bruce Murphy M.D., Ph.D.
Chief Executive, Arkansas Heart Hospital

"Rhonda is one of the best speakers we've ever had. She has an amazing ability to explain complex science in a way that the average person can understand and use to improve their lives, without dumbing it down."

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Andrew Wilkinson
CEO of Tiny Ventures

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The Aliquot is our members-only podcast feed, featuring both full-length interviews and uniquely focused short-form episodes we call "aliquots."
Typically 20 to 60 minutes long, aliquots are self-contained, thematic episodes that distill powerful, actionable insights Dr. Patrick explores with the brightest minds—visionaries reshaping science and health today—as well as highlights from her popular Q&A sessions.
Each aliquot episode dives deeply into one compelling idea, with Dr. Patrick guiding you clearly through key insights and takeaways.

Just as scientists keep aliquots—small, concentrated samples—on hand in the lab, our aliquot episodes conveniently deliver concentrated knowledge designed for immediate practical use.

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[H2]
Featured Episodes

[H3]
Aliquot #95: My Current Diet and Supplement Blueprint (2023)

Dr. Rhonda Patrick
As research progresses, my dietary and supplement habits adapt. At times, it's the ineffable quality of consciousness, submerged in a mental calculus of cost-benefits, that nudges a change of heart. Other times, it's the stark contradiction of new data that compels a shift. This Aliquot exposes many of my latest thoughts on a variety of nutrition-oriented topics, highlighting my dietary choices and the supplements I'm either for or against, including PQQ, omega-3s, calcium, and vitamins D and K.

00:00:00
00:00:00

View chapters

00:00:00

Inside Rhonda's diet – nutrient-dense, protein-rich, time-restricted

00:08:22

Rhonda's top diet "rule"

00:12:04

Triage theory in action: Rhonda's supplement regimen

00:17:31

What are the cost-effective supplements?

00:19:51

How important is taking Urolithin A for older people?

00:22:43

Rhonda's recommended dose of alpha-lipoic acid

00:23:01

Rhonda's thoughts on drinking green tea

00:25:16

Fish oil capsules VS cod liver oil

00:28:30

The power of diet in mitigating APOE4-associated risks

00:31:13

Omega-3s in Rhonda's routine — a matter of timing?

00:34:45

Calcium, vitamins K and D

00:36:22

PQQ for memory? My latest insights

[H3]
Aliquot #35: Sauna use mimics the physiological effects of exercise

Drs. Jari Laukkanen and Charles Raison
The physiological responses to sauna use are incredibly similar to those experienced during moderate- to vigorous-intensity exercise. As a result, sauna use is associated with lower risk of cardiovascular and neurodegenerative diseases. The mechanisms that drive these effects are likely due to increased heat shock proteins and metabolic and hormonal changes that accompany exercise and sauna use. In this episode of the Aliquot, Dr. Jari Laukannen, a cardiologist; Dr. Charles Raison, a professor of psychiatry; and I discuss the benefits of sauna use.

00:00:00
00:00:00

View chapters

00:00:00

Introduction

00:02:34

Sauna use improves heart health by reducing blood pressure (Jari Laukkanen discussion)

00:04:45

Sauna is associated with lower risk of Alzheimer's and dementia

00:07:23

Potential therapeutic effects of whole-body hyperthermia for major depressive disorder (Charles Raison discussion)

00:11:35

Some of the ways in which mu-opioid receptors may be re-sensitized through heat stress

00:16:33

Should you sauna bathe before or after weight training? (Jari Laukkanen discussion)

00:18:40

Sauna use increases heart rate, underpinning many of its health benefits

[H3]
Aliquot #48: Beating Insomnia To Sleep at Night

Drs. Ashley Mason and Matthew Walker
Many people suffer from insomnia, which is often driven by change, especially change that affects relationships, employment, or family dynamics. Cognitive behavioral techniques can help people who have insomnia identify what those changes are and develop strategies that promote sleep, such as practicing good sleep hygiene, stimulus control, and sleep restriction. In this Aliquot, clinical psychologist Dr. Ashley Mason and sleep expert Dr. Matt Walker describe some of the behaviors that can make getting a good night's sleep difficult – and how cognitive behavioral therapy and meditation can provide help.

00:00:00
00:00:00

View chapters

00:00:00

Introduction

00:02:03

How cognitive behavioral therapy techniques can be used to treat insomnia (Ashley Mason discussion)

00:07:06

How having insomnia differs from being a "night owl"

00:16:43

How to learn to use CBTi techniques on your own

00:19:28

Anxiety is the principal trigger of insomnia (Mathew Walker discussion)

00:24:09

Sleeping pills are associated with a higher risk of death

00:25:59

Non-pharmacological treatment to sleep problems

[H3]
Aliquot #78: The minimum effective dose for hypertrophy (more gains, less time)

Dr. Brad Schoenfeld, Dr. Stuart Phillips
Incorporating resistance training into your exercise regimen presents a scheduling dilemma – there's simply not enough time. Performing time-efficient workouts that involve supersets, paired sets, drop sets, and multi-joint exercises decrease training time while providing the minimum effective dose necessary for muscle hypertrophy. In this Aliquot, experts Dr. Brad Schoenfeld and Dr. Stuart Philips provide tips for optimizing gym time and share the workout routines and healthy lifestyle behaviors they practice to promote healthy aging.

00:00:00
00:00:00

View chapters

00:00:23

Minimal effective dose for hypertrophy

00:10:18

Dr. Schoenfeld's personal fitness routine

00:13:40

What is Dr. Phillips doing to age well?

Want to hear previews in your podcast player?
Subscribe to The Aliquot Preview on Apple Podcasts or Spotify.

[H3]
All Episodes

[H4]
April 2026

#145 How to Protect Immune Function With Age

[H4]
February 2026

#144 How to Slow Joint Degeneration

#143 How to Reduce the Strain of Shift Work

[H4]
January 2026

#142 How to Prevent and Recover From Jet Lag

#141 The Lifestyle of Cancer Prevention

[H4]
December 2025

#140 Should Everyone Cut Out Gluten?

#139 Do You Have Sleep Apnea and Not Know It?

[H4]
November 2025

#138 Why Sedation Isn't Sleep and What Actually Works

[H4]
October 2025

#137 How to Optimize Iron without Causing Overload

#136 How Micronutrient Deficiencies Accelerate Aging

[H4]
September 2025

#135 Creatine Myths and Misconceptions

#134 Why Homocysteine Accelerates Brain Aging

[H4]
August 2025

#133 The Surprising Effects of Creatine on the Brain

#132 Mitigating the Harms of Air Pollution

[H4]
July 2025

#131 The Muscle and Bone Benefits of Creatine

#130 Hidden Risks of Flavor Additives

[H4]
June 2025

#129 How Harmful Is Glyphosate?

#128 The Expanding Role of Weight Loss Drugs

[H4]
May 2025

#127 The Promise and Peril of Stimulants for Focus

#126 The Science of Calcium for Bone Health and Beyond

[H4]
April 2025

#125 Why Screens Make Us Sick

[H4]
March 2025

#124 How much sodium do you actually need?

#123 Diet & Lifestyle Strategies for Optimizing Eye Health

[H4]
February 2025

#122 How to Limit Microplastic Exposure

#121 Harnessing Natural Light for Better Sleep

[H4]
January 2025

#120 How the Experts Build Muscle Mass

#119 Longevity Routines of the Experts

[H4]
December 2024

#118 How to Optimize Recovery and Prevent Overtraining

#117 The Science of Lactate in Brain Performance

#116 Testosterone Optimization Strategies for Men

[H4]
November 2024

#115 A Lifestyle Guide for Mitochondrial Optimization

[H4]
October 2024

#114 Supplements & Diet Strategies to Boost Mitochondrial Function

#113 Is resistance training a type of aerobic exercise?

[H4]
August 2024

#112 Approaches to Reverse Hair Loss and Graying

[H4]
July 2024

#111 Why ultra-processed foods and their additives are harmful

[H4]
June 2024

#110 Why I don’t mix bananas and polyphenols — and other smoothie tips

#109 Reducing ApoB with diet, drugs, and supplements

[H4]
May 2024

#108 The Science of Staying Young — Cardio, Omegas, and Glucose Control

#107 What Experts Do to Promote Health & Longevity

[H4]
April 2024

#106 The Science of Longevity Vitamins: Taurine, Ergothioneine, and PQQ

#105 Lifestyle Strategies to Lower Blood Pressure and Reduce Disease Risk

[H4]
March 2024

#104 The Science of Optimizing Sleep

#103 The Future of Aging Therapeutics, Part 2

[H4]
February 2024

#102 The Future of Aging Therapeutics, Part 1

[H4]
January 2024

#101 How Omega-3s Combat Age-Related Muscle Atrophy

#100 Optimizing for a Healthy Pregnancy & Early Childhood

[H4]
December 2023

#99 The Science of Meal Timing: Can the Clock Influence Nutritional Impact? (TRE Series Part 2)

[H4]
November 2023

#98 Fasting or Time-Restricted Eating? The Muscle Preservation Divide (TRE Series Part 1)

#97 Thermal Stress, Part II: Unveiling the Power of Cold Exposure on Health and Performance

[H4]
October 2023

#96 Thermal Stress, Part I: The Science Behind Heat Stress and its Positive Effects on Health

#95 My Current Diet and Supplement Blueprint (2023)

[H4]
August 2023

#94 Why Sulforaphane Matters: The Science of Cellular Protection

#93 Why berberine may treat diseases of obesity

[H4]
July 2023

#92 The Underestimated Role of Resistance in Body Recomposition

[H4]
June 2023

#91 How blood-brain barrier dysfunction fuels Alzheimer's disease

#90 Inflammation and the Early Seeds of Dementia — and Its Prevention

[H4]
May 2023

#89 Beyond The Amyloid of Alzheimer's — The Vascular Repair Perspective

#88 Mastering the ketogenic diet

[H4]
April 2023

#87 Advanced glycation end-products (AGEs) – byproducts of glucose metabolism that promote aging

#86 A Fair Examination of Red Light Therapy

#85 The Science of Wrinkle Prevention ⎯ Building Resilient Skin

#84 Putting the Brakes on Chronic Inflammation

[H4]
March 2023

#83 The Path to Strong Bones ⎯ and why it matters

#82 Reducing Alzheimer’s Risk for APOE4 Carriers

[H4]
February 2023

#81 Lifestyle behaviors that reduce apolipoprotein B (ApoB)

[H4]
January 2023

#80 Can you build muscle with plant protein?

#79 How to manage muscle soreness and promote recovery

#78 The minimum effective dose for hypertrophy (more gains, less time)

#77 Managing migraine frequency and pain with lifestyle

[H4]
December 2022

#76 The many methods of meditation and its parallel practices

#75 Meditation reshapes and protects the brain

[H4]
November 2022

#74 Protein intake for growing and maintaining muscle

#73 Can supplements enhance adaptations to exercise? Part II

#72 Can supplements enhance adaptations to exercise? Part I

[H4]
October 2022

#71 Eating for aging – and the protein debate

#70 Preventing age-related muscle loss

#69 Benefits of high-intensity interval training

[H4]
September 2022

#68 Can diet and lifestyle mitigate environmental toxins?

#67 Choline in metabolic and brain health

#66 Sugar substitutes: Risks and benefits

[H4]
August 2022

#65 Concerns with chronic NSAID use

#64 Benefits and risks of eating chocolate

[H4]
July 2022

#63 Personalizing diet with a continuous glucose monitor

#62 How vitamin K influences cardiovascular and bone health

#61 How dietary fiber influences metabolic health

[H4]
June 2022

#60 Can we negate risks associated with eating red meat?

#59 How alcohol affects sleep, behavior, and cancer risk

[H4]
May 2022

#58 Eating a Mediterranean diet pattern for health and longevity

#57 Can aging be reversed?

[H4]
April 2022

#56 Aging gracefully with exercise

#55 Dietary strategies to improve symptoms of autoimmune disorders such as multiple sclerosis

[H4]
March 2022

#54 Dietary and environmental factors that may impact autoimmune diseases

#53 Intestinal permeability

#52 Unconventional effects of omega-3s

[H4]
February 2022

#51 What's the correct omega-3 dosage for maximum benefits?

[H4]
January 2022

#50 New Year's Resolutions: Living healthier and longer, Part II

#49 New Year's Resolutions: Living healthier and longer, Part I

[H4]
December 2021

#48 Beating Insomnia To Sleep at Night

#47 Aligning food intake with the body's circadian rhythms

#46 Mindfulness to prevent overeating

#44 Long-haul COVID-19

[H4]
November 2021

#44 COVID-19 mRNA vaccines

#43 Protein consumption: Finding the Balance

[H4]
October 2021

#42 Ketogenic Diet Part III: Tips & Tricks

#41 Q&A and Interview Mashup: Blood Tests, Biomarkers, and Lab Work

#40 Ketogenic Diet Part II: Longevity

#39 Ketogenic Diet Part I: Brain Benefits

[H4]
September 2021

#38 Zinc's role in brain and immune health.

[H4]
August 2021

#37 Lifestyle interventions for depression and anxiety, part 2 (adding to aliquot #8)

#36 Inflammation and Depression, part 2 (adding to aliquot #4)

[H4]
July 2021

#35 Sauna use mimics the physiological effects of exercise

[H4]
June 2021

#34 How fasting influences immune function

#33 Pros and cons of statins for lowering cholesterol

#32 Examining the risk for COVID-19 transmission during air travel

[H4]
May 2021

#31 A powerful tool for assessing cholesterol levels: The ion mobility particle test

#30 Lifestyle modifications that enhance immune health

#29 Vitamin D & COVID-19

[H4]
April 2021

#28 Health consequences of sleep deprivation, Part 2: Mental & cognitive health

#27 Health consequences of sleep deprivation, part I: Metabolic & immune health

#26 How mRNA COVID-19 Vaccines Work

[H4]
March 2021

#25 Coffee, caffeine, and sleep

#24 Keeping the brain sharp

#23 Altering the rate of your epigenetic clock

[H4]
February 2021

#22 Q&A Mashup - Rhonda's personal supplement routine

#21 Exercise to Fight Parkinson's Disease

#20 Fasting and athletic performance

#19 Fasting as a tool for fighting cancer

[H4]
January 2021

#18 The dual nature of IGF-1: Striking a balance for optimal health

#17 Time restricted eating for better metabolic health, pa

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STEP 1: We take your data from a file that you upload.

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The focus of the FoundMyFitness report is on the genes I believe have the greatest influence on your healthspan—and the genetic traits that carry actual consequence.
Your report will explain what each gene’s function is, how your particular genotype may affect a gene’s function, and how this may affect healthspan strategy.

Full support right now is limited to 23andMe and Ancestry. If you're considering using either service to obtain your DNA analysis, you only need to get the basic ancestry service in order to request the FoundMyFitness genetic report.

Supported Providers
Partial Support

23andMe
24Genetics

AncestryDNA
Athletigen

Diagnomics

FamilyTreeDNA

FitnessGenes

Functional Genomic Analysis

GetBodyData

Helix

iGene

Illumina Microarray

InsideTracker

Living DNA

MyHeritage

SelfDecode

Sequencing.com

StrateGeneV1

Vitagene

* For providers under Partial Support, we recommend that you first try a basic report, which is free of charge.

View frequently asked questions

[H2] Here's a demo of the report...

All entries are now conveniently tagged and searchable.

[IMG: Genetic Report]

[H2] Two ways to get your Genetic Report

Comprehensive Report

$25

What's included:

GLP-1 report

GLP-1 report
Many different single nucleotide polymorphisms (SNPs) can affect how the body responds to GLP-1-based medications (i.e., semaglutide, tirzepatide) by influencing weight-loss response, tolerability, and side-effect risk.
Learn about polymorphisms that are involved in:
Increasing weight-loss response to GLP-1-based medications
Increasing nausea and vomiting risk during treatment
Influencing tolerability of semaglutide and tirzepatide
Variants in GLP1R and GIPR that may shape efficacy and side effects
Why genes may explain part of the response while age, sex, diabetes status, and other non-genetic factors still matter

Methylation Report

Methylation Report
Genotypes related to choline and folate metabolism.

Telomere Report

Telomere Report
This report is focused on SNPs related to telomere length. Telomeres are found at the ends of chromosomes and they protect them from degradation and damage. Telomeres shorten with age and their length is a biomarker for aging and is associated with risks for certain age-related diseases, such as cardiovascular disease. While telomere length is in part genetically determined, both environmental and lifestyle factors may play a role in delaying telomere shortening or even lengthening them.

ApoE Report

ApoE Report
Apolipoprotein E is a class of proteins involved in the transport of fatty acids and cholesterol throughout the body and brain. Polymorphisms in this gene can affect the risk of Alzheimer’s disease and cardiovascular disease in a way that may also interact with lifestyle factors, such as diet, sleep, alcohol intake, omega-3 fatty acid status, and more.

Fitness Report

Fitness Report
This report is focused on SNPs related to fitness including endurance, the capacity to improve VO2max with endurance training, reduced lactate transport out of muscle and susceptibility to muscle fatigue in men, and susceptibility to injuries to soft tissues including Achilles tendon, ACL, and tennis elbow.

Metabolism Report

Metabolism Report
Many different single nucleotide polymorphisms (SNPs) can affect how the body responds to various types of fat (ie. saturated fat, polyunsaturated fat, monounsaturated fat) and carbohydrates (ie. complex carbohydrates, simple carbohydrates).
Learn about polymorphisms that are involved in:

Elevating blood pressure and blood glucose levels in response to high saturated fat intake
Increasing fat deposits on the liver (fatty liver) in response to high simple carbohydrate intake
Increasing LDL cholesterol and triglycerides in response to high in saturated fat intake
Postprandial blood glucose levels in response to high saturated fat and simple carbohydrate intake
Increased obesity risk and yet lower risk for cardiovascular disease with high saturated fat intake

Micronutrient Report

Micronutrient Report
This report is focused on SNPs related to the bioavailability and metabolism of micronutrients, which include essential vitamins, minerals, fatty acids, and amino acids that humans must obtain from their diet since they do not produce them. Micronutrients are important for short-term health but have also been shown to be important for the prevention of diseases of aging. Some of the SNPs in this report are involved in vitamins A, C, D, B12, folate, omega-3, iron and more.

Viral Report

Viral Report
This report includes some of the SNPs that have been studied in the context of SARS-CoV-2, SARS-CoV-1, ACE2 gene expression, acute respiratory distress syndrome (ARDS), flu risk, and more.

Addiction Report

Addiction Report
This report focuses on SNPs related to preferences and responses to substances, including alcohol and nicotine. Genetic variants covered in this report have been associated with alcohol craving and consumption, as well as nicotine dependence. These SNPs may influence dopamine and serotonin signaling, and other regulatory pathways in the body.

Klotho Report

Klotho Report
This report examines SNPs within the KLOTHO haplotype, which have been associated with enhanced cognition, increased longevity, and a reduced risk of Alzheimer's disease, particularly in _APOE4_ carriers.

Circadian Report

Circadian Report
This report focuses on genotypes associated with disruptions in the body's circadian rhythm that affect sleep and mood.

Longevity Report

Longevity Report
Many factors influence how long a person lives, such as lifestyle, dietary patterns, socioeconomic status, and access to healthcare. Genetics play a role in longevity, too. Certain SNPs have direct influence on longevity (e.g., they promote long life), while others have indirect influence (e.g., they may increase risk of certain diseases, which could shorten life). The following SNPs have been linked to longevity.

Sweetness Preference Report

Sweetness Preference Report
This report focuses on SNPs related to preferences and responses to sugar. Genetic variants covered in this report have been associated with habitual sugar intake, sweet preferences, and an increased risk of dental caries.

Cholesterol Report

Cholesterol Report
This report is focused on SNPs relevant to cholesterol metabolism which can affect cholesterol levels. This report also focuses on HMG-CoA reductase inhibitors such as statins.
Statins are drugs that lower blood cholesterol levels by blocking the production of an enzyme in the liver called hydroxy-methylglutaryl-coenzyme A reductase (HMG-CoA reductase). Taking statins may reduce the risk of cardiovascular disease in some people.
Although statins are generally well tolerated, as many as 10 – 20 percent of people taking the drugs experience complications, including myopathy (muscle damage) or liver damage. Certain SNPs may increase the risk of experiencing complications.

View Sample Report

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Comprehensive Report
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What's included:

All Genetic Reports (see left).
Regularly updated with new genotypes

Regularly updated with new genotypes
Access the Comprehensive and Basic Genetic Reports, and get
lifetime updates with your subscription.

Also Included:

Members-only podcast

Members-only podcast
Subscribe in your podcast player to get members-only Q&A
episodes, early-access to podcast interviews, and other private content just for Premium members.

Members-only email

Members-only email
Twice a month, I send members my Science Digest; a curated
list of the latest studies we found most interesting, with notes, comments and related links.

Members-only library

Members-only library
Access to research summaries, background notes, and private
articles on longevity, aging, cancer, sauna, fasting, and more.

Regular live Q&A with Rhonda

Regular live Q&A with Rhonda
Every month, I host a live question & answer session on
camera. Live chat included. Members also get access to recordings of all previous AMAs.

FoundMyFitness T-shirt

FoundMyFitness T-shirt
All Premium Members get one of our exclusive t-shirts!
Request your size and design via the Member Dashboard.

Get your report and member package

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Learn more about membership

Not ready for the comprehensive report? Try one of our free basic reports first.

Viral Report

This report includes some of the SNPs that have been studied in the context of SARS-CoV-2, SARS-CoV-1, ACE2 gene expression, acute respiratory distress syndrome (ARDS), flu risk, and more.

Try it!

[H2] Generate Your Report

Circadian Report

This report focuses on genotypes associated with disruptions in the body's circadian rhythm that affect sleep and mood.

Try it!

[H2] Generate Your Report

Longevity Report

Many factors influence how long a person lives, such as lifestyle, dietary patterns, socioeconomic status, and access to healthcare. Genetics play a role in longevity, too. Certain SNPs have direct influence on longevity (e.g., they promote long life), while others have indirect influence (e.g., they may increase risk of certain diseases, which could shorten life). The following SNPs have been linked to longevity.

Try it!

[H2] Generate Your Report

ApoE Report

Apolipoprotein E is a class of proteins involved in the transport of fatty acids and cholesterol throughout the body and brain. Polymorphisms in this gene can affect the risk of Alzheimer’s disease and cardiovascular disease in a way that may also interact with lifestyle factors, such as diet, sleep, alcohol intake, omega-3 fatty acid status, and more.

Try it!

[H2] Generate Your Report

Micronutrient Report

This report is focused on SNPs related to the bioavailability and metabolism of micronutrients, which include essential vitamins, minerals, fatty acids, and amino acids that humans must obtain from their diet since they do not produce them. Micronutrients are important for short-term health but have also been shown to be important for the prevention of diseases of aging. Some of the SNPs in this report are involved in vitamins A, C, D, B12, folate, omega-3, iron and more.

Try it!

[H2] Generate Your Report

Telomere Report

This report is focused on SNPs related to telomere length. Telomeres are found at the ends of chromosomes and they protect them from degradation and damage. Telomeres shorten with age and their length is a biomarker for aging and is associated with risks for certain age-related diseases, such as cardiovascular disease. While telomere length is in part genetically determined, both environmental and lifestyle factors may play a role in delaying telomere shortening or even lengthening them.

Try it!

[H2] Generate Your Report

Cholesterol Report

This report is focused on SNPs relevant to cholesterol metabolism which can affect cholesterol levels. This report also focuses on HMG-CoA reductase inhibitors such as statins.
Statins are drugs that lower blood cholesterol levels by blocking the production of an enzyme in the liver called hydroxy-methylglutaryl-coenzyme A reductase (HMG-CoA reductase). Taking statins may reduce the risk of cardiovascular disease in some people.
Although statins are generally well tolerated, as many as 10 – 20 percent of people taking the drugs experience complications, including myopathy (muscle damage) or liver damage. Certain SNPs may increase the risk of experiencing complications.

Try it!

[H2] Generate Your Report

Metabolism Report

Many different single nucleotide polymorphisms (SNPs) can affect how the body responds to various types of fat (ie. saturated fat, polyunsaturated fat, monounsaturated fat) and carbohydrates (ie. complex carbohydrates, simple carbohydrates).
Learn about polymorphisms that are involved in:

Elevating blood pressure and blood glucose levels in response to high saturated fat intake
Increasing fat deposits on the liver (fatty liver) in response to high simple carbohydrate intake
Increasing LDL cholesterol and triglycerides in response to high in saturated fat intake
Postprandial blood glucose levels in response to high saturated fat and simple carbohydrate intake
Increased obesity risk and yet lower risk for cardiovascular disease with high saturated fat intake

Try it!

[H2] Generate Your Report

Fitness Report

This report is focused on SNPs related to fitness including endurance, the capacity to improve VO2max with endurance training, reduced lactate transport out of muscle and susceptibility to muscle fatigue in men, and susceptibility to injuries to soft tissues including Achilles tendon, ACL, and tennis elbow.

Try it!

[H2] Generate Your Report

Methylation Report

Genotypes related to choline and folate metabolism.

Try it!

[H2] Generate Your Report

[H3] What file types are supported?

.txt, .csv, or .zip exports from leading DNA services such as 23andMe, AncestryDNA, MyHeritage, FamilyTreeDNA, LivingDNA, and other compatible providers.

[H3] What’s in the Comprehensive report?

All the basics—plus exclusive extras—delivered two ways:
a polished PDF and an interactive, offline Report Explorer
with instant search, smart categories,
tags, and expandable details.
Download once and keep it forever, privately on your computer.

[H3] Is this medical advice?

No. Genetics can offer educational insights and context, but it isn’t diagnostic or a substitute for professional medical advice.

[H3] Does it work offline?

Yes. After download, open report.html any time—even without

Evidence-based longevity research, made practical

[IMG: Dr. Rhonda Patrick]

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[IMG: Dr. Rhonda Patrick speaking at FoundMyFitness]

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Dr. Rhonda Patrick is on the cutting edge of longevity and performance research. Her in-depth analyses and Q&As are the lynchpin of my wellness routine and bring a rational, well-considered perspective to an otherwise confounding field of science.

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I value both the Q&As and the digests very much. Dr. Patrick's explanations of these complex topics are so helpful. I finally feel empowered and informed about many aspects of my health. Thank you!

[IMG: John Grant]

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[IMG: Cynthia R.]

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Dr. Rhonda Patrick does the deep dive into research that the rest of us don't have the time or expertise to do. She explains difficult concepts in ways we can understand. She is also not afraid to say what she believes we have enough evidence to trust and what doesn't have evidence to support the using or practicing.

[IMG: Don Azzopardi]

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[IMG: Robin Judice]

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[IMG: Natalie MacDonald]

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As a fan of FoundMyFitness and a subscriber to The Aliquot, I look forward to the added information that is made available to me. The Q&A is a great way to target specific issues and also to hear what others are asking about [...] I like the fact that Rhonda is always searching for the truth in science, health, and well-being [...] She is my go-to for getting the latest information without hidden agendas, or underlying marketing ploys.

[IMG: Kesti Aysseh]

Kesti Aysseh

Dr. Patrick's longevity and healthspan podcasts have been an absolute game-changer for me. Her insightful discussions and expert guests have provided me with a wealth of knowledge on how to optimize my health and extend my lifespan. Each episode is packed with practical tips, backed by scientific research, making it easy to implement positive changes in my lifestyle. Thanks to Dr. Patrick's podcast, I feel empowered to take control of my health and live a longer, healthier life. I highly recommend tuning in for anyone who's serious about maximizing their longevity and well-being.

[IMG: Parker Bauer]

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Dr. Patrick's well-researched information guides my healthier lifestyle — from medications and supplements I take to the foods I ingest. And her report made by analyzing my DNA helps me understand my body's reaction to certain foods, vitamins, drugs, etc., helping me to be in better health and understanding my body! When I speak with relatives who are savvy about their health, Dr. Patrick is a common thread to our better lifestyles and health knowledge.

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