The Best Vitality & Health Protocols | Dr. Rhonda Patrick
March 23, 2026
3 hr 31 min
273
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Episode 273 · March 23, 2026
The Best Vitality & Health Protocols | Dr. Rhonda Patrick
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Episode 391 of 417 — walk the feed in the order it was published.
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The Best Vitality & Health Protocols | Dr. Rhonda Patrick
Summary
Dr. Rhonda Patrick, PhD, is a biomedical scientist and public science educator. She shares the exercise, nutrition, supplementation and lifestyle practices linked to better health and lower disease risk including specific cardio and resistance training routines, when and why to do intermittent fasting, ways to lower visceral fat, omega-3 sourcing, creatine for brain and muscle and peptides such as BPC-157. It’s broad and thorough coverage of how to build a total health program tailored to your goals and individual biology.
Read the show notes at hubermanlab.com.
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Timestamps
00:00:00 Rhonda Patrick
(00:02:40) Competition, Jumping Rope, Rope Flow
(00:06:49) Rhonda's Exercise Routine, Cardiovascular & Resistance Training
(00:12:30) Cognitive & Physical Benefits of Exercise, Serotonin & Impulse Control
(00:14:40) Sponsors: Our Place & Lingo
(00:17:03) Phones While Training?
(00:18:45) Rhonda's Strength Training, Low-Reps, Modifications, Mental Resilience
(00:27:00) Daily Protein Intake, Intermittent Fasting, Processed Carbohydrates
(00:33:32) Lipopolysaccharide (LPS); Gut Permeability, Gluten; Cardiovascular Health
(00:42:58) Sponsor: AG1
(00:44:21) Tight Junctions, Gut, Neuroinflammation
(00:47:26) L-glutamine, Immune System, Cancer Risk
(00:54:55) N-acetylcysteine (NAC), Vitamin E; Antioxidant Balance, Reductive Stress
(01:00:08) Starch, Tool: Bedtime Fast & Cardiovascular Health
(01:03:36) Cortisol, Intermittent Fasting Benefits
(01:08:09) Cortisol, Train Fasted?; Hormones, Visceral Fat
(01:13:35) Visceral Fat, Perimenopause/Menopause, Insulin Resistance in Brain & Body
(01:21:13) Sponsor: LMNT
(01:22:33) Cortisol & Sleep
(01:25:42) Intermittent Fasting, Metabolic Switch, Ketones, Muscle Loss?
(01:36:47) Tools: Logic-Based Habits; Daily Metabolic Switch; Exercise, Autophagy
(01:45:06) Exercise After Poor Sleep?; Training Breaks
(01:52:47) Tool: "Exercise Snacks"; Sedentary Lifestyle & Cardiorespiratory Fitness
(02:03:31) Sponsor: Function
(02:05:16) Creatine, Dose, Resistance Training, Cognitive Function
(02:17:43) Biology; Creatine; Supplement Safety