Rhonda Patrick 5 sources tracked
Biomedical scientist and host of the FoundMyFitness podcast, focused on nutrition, aging, micronutrients, and the science of healthspan.
About Rhonda Patrick →
Rhonda Patrick is a biomedical scientist and science communicator whose work focuses on nutrition, aging, and disease prevention. She earned her Ph.D. in biomedical science from the University of Tennessee Health Science Center in conjunction with St. Jude Children's Research Hospital, with graduate research examining links between mitochondrial metabolism, apoptosis, and cancer. She subsequently completed a postdoctoral fellowship in nutritional biochemistry at Children's Hospital Oakland Research Institute. In 2012 she founded FoundMyFitness, a podcast and educational platform covering health, nutrition, aging, and fitness. She also works with the Fatty Acid Research Institute, where she studies the role of omega-3 fatty acids in human health.
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Rhonda recommends getting an annual blood test to measure 25-hydroxyvitamin D and target 30–60 ng/mL.
“getting a simple blood test is one of the best things you can do
FO▶ 14:20DosageAnnual 25-hydroxyvitamin D blood test; target 30–60 ng/mL (sweet spot 40–60), avoid >80 ng/mLCertaintyexplicitstrong endorsement -
Zero drinks per day is the optimal level for ApoE4 carriers to minimize Alzheimer's/dementia risk.
“zero drinks per day is associated with the lowest risk for neurocognitive diseases
FO▶ 1:06:30DosageZero drinks per day; occasional social use at mostCertaintyexplicitstrong endorsement -
Both mothers and fathers should abstain from alcohol for at least 3 months before trying to conceive.
“abstain from alcohol for at least 3 months before trying to get pregnant
FO▶ 2:31:10DosageAt least 3 months pre-conceptionCertaintyexplicitstrong endorsement -
Avoid alcohol while healing from an injury — it impairs immune and recovery processes.
“abstain from alcohol while you are trying to heal from an injury
FO▶ 3:10:30Certaintyexplicitrecommendation -
In a protocol
Store coffee beans in airtight container away from moisture and heat; consume within a month of roasting.
“Keep coffee beans in an airtight container away from moisture and heat
FO▶ 41:20DosageConsume within ~1 month of roastingCertaintyexplicitrecommendation -
Alternative
Use small amounts of unsweetened plant-based milk like almond milk if you need an additive that interacts minimally with polyphenols.
“small amount of plant-based milk, such as almond milk
FO▶ 42:40Certaintyexplicitrecommendation -
Animal proteins (meat, dairy) are superior for maximizing muscle protein synthesis due to higher protein density, digestibility, and complete amino acid profile.
“animal-sourced protein is better
FO▶ 24:10Dosage~70 g chicken or beef provides 20 g proteinCertaintyexplicitrecommendation -
Test ApoE genotype (e.g., via 23andMe, AncestryDNA, FoundMyFitness genetic report) to inform alcohol decisions.
“you can do this by ordering a genetic test kit from one of the many available services
FO▶ 59:40DosageUse 23andMe, AncestryDNA, or upload data to FoundMyFitnessCertaintyexplicitrecommendation -
Avoid blue light exposure at night as part of basic sleep hygiene.
“avoiding blue light exposure at night for optimizing sleep
FO▶ 0:47Certaintyexplicitoffhand mention -
Alternative
BCAA supplements can be used to ensure adequate leucine intake if needed.
“adding whey protein or branched-chain amino acid supplement to your diet
FO▶ 23:30Certaintyhedgedoffhand mention -
In a protocol
Use caffeine pre-exercise as an ergogenic aid for endurance and strength performance.
“three to six milligrams of caffeine per kilogram of your body weight
FO▶ 33:30Dosage3-6 mg/kg body weight, 45-60 minutes before eventCaveatsAvoid >400 mg; do not consume within 8 hours of bedtimeCertaintyexplicitstrong endorsement -
In a protocol
Take periodic 2-7 day caffeine breaks to resensitize to its effects.
“taking short breaks anywhere between two to seven days can actually resensitize you
FO▶ 35:30Dosage2-7 day break periodicallyCertaintyexplicitrecommendation -
Alternative
Casein provides slow, prolonged amino acid release, useful for sustained MPS over time (e.g., before bed).
“casein provides a prolonged release of amino acids
FO▶ 27:20Certaintyexplicitrecommendation -
In a protocol
Take a cool shower after heat exposure to help the body cool down before bed.
“Some of you may enjoy a cool shower afterwards
FO▶ 13:50Certaintyhedgedoffhand mention -
In a protocol
Use decaf if you want coffee later in the day to avoid sleep disruption while still getting polyphenol benefits.
“you can actually choose decaf to avoid interfering with your sleep quality
FO▶ 7:20CaveatsDecaf lacks caffeine's neuroprotective and arrhythmia-reducing benefitsCertaintyexplicitrecommendation -
Higher dietary fiber intake supports intestinal permeability and gut health affected by alcohol.
“increasing your consumption of dietary fibers
FO▶ 35:10Certaintyhedgedrecommendation -
Aim for 1.2 to 1.6 g protein per kg body weight per day for general health, above the RDA of 0.8 g/kg.
“optimal range for daily protein intake is closer to 1.2 to 1.6 grams per kilogram
FO▶ 9:30Dosage1.2–1.6 g/kg body weight/day, calculated on lean/ideal body weight (12–15% BF men, ~20% BF women)CaveatsUse ideal/lean body weight for calculation, not current weight if overweightCertaintyexplicitstrong endorsement -
For people doing resistance training or in a calorie deficit aiming for body recomposition, aim for 1.6 g/kg/day, up to ~2.2 g/kg/day for professional athletes.
“1.6 grams per kilogram body weight per day has been shown to maximize gains
FO▶ 11:20Dosage1.6 g/kg/day baseline; up to 2.2 g/kg/day (1 g/lb) for elite athletesCertaintyexplicitstrong endorsement -
In a protocol
Supplement electrolytes (sodium, potassium, magnesium) while drinking alcohol to counter diuretic losses.
“Supplementing with electrolytes such as sodium, potassium, and especially magnesium
FO▶ 1:20:38Certaintyhedgedrecommendation -
Endurance exercise such as cycling at 70% VO2 max significantly raises FGF21, which decreases alcohol consumption preference.
“Endurance exercise...increased FGF21 levels by almost fourfold
FO▶ 3:08:00DosageCycling at ~70% VO2 maxCertaintyhedgedrecommendation -
Alternative
If preferring Arabica flavor, choose beans grown near the equator at high altitude (Ethiopia, Kenya) for higher polyphenol density.
“choose lots grown near the equator at high elevation
FO▶ 23:30Certaintyexplicitrecommendation -
Distribute protein across 3–4 meals/day with ~20–25 g (or 20–30 g for older adults) of high-quality protein per meal to support muscle protein synthesis.
“evenly distributed pattern of protein intake throughout the day is probably what we should be striving for
FO▶ 16:40Dosage3–4 meals/day, 20–25 g protein/meal (20–30 g for older adults)CaveatsTotal daily protein is more important than distributionCertaintyhedgedrecommendation -
In a protocol
Regular exercise may reduce alcohol cravings, lessen brain damage from alcohol, and nullify cancer mortality association.
“engaging in regular exercise lessens the all-cause mortality risk associated with drinking
FO▶ 3:11:40DosageRegular physical activityCaveatsNot an excuse to drink moreCertaintyexplicitstrong endorsement -
Exercise earlier in the day rather than right before bed, as exercise increases adenosine and somnogenic cytokines but can delay sleep if too close to bedtime.
“engage in exercise earlier in the day or just not right before bedtime
FO▶ 5:40DosageAt least a couple of hours before bedtimeCaveatsExercising right before bed may increase alertness and core temperature, impairing sleep.Certaintyexplicitrecommendation -
In a protocol
Use paper-filtered brewing methods to remove cholesterol-raising diterpenes while preserving polyphenols.
“Filtered coffee consistently stands out as the best choice for longevity
FO▶ 24:40DosagePaper drip, pour over, instant, or cold brew with filterCertaintyexplicitstrong endorsement -
Free downloadable guide synthesizing expert advice on training, nutrition, and supplementation from nearly 100 podcast episodes.
“download this free guide at HowToTrainGuide.com
FO▶ 0:30Certaintyexplicitstrong endorsement -
Sponsor read
Join FoundMyFitness premium membership for monthly Q&As, member-only podcast (The Aliquot), science digests, and member episodes.
“consider joining our premium community by heading over to foundmyfitness.com
FO▶ 15:20Certaintyexplicitrecommendation -
Alternative
HIIT may especially benefit those reducing alcohol use via FGF21 and BDNF elevation.
“high-intensity interval training, or HIIT, may also offer an especially potent benefit
FO▶ 3:09:40CaveatsNot yet studied in RCTsCertaintyhedgedrecommendation -
Even nonagenarians can gain substantial strength with high-intensity strength training; it's never too late to start.
“eight weeks of high intensity strength training produced a 174% increase in muscle strength
FO▶ 8:30Certaintyexplicitstrong endorsement -
In a protocol Alternative
Soak in a hot bath or hot tub at around 104°F for 20–30 minutes, ideally a couple hours before bed, to enhance slow-wave sleep.
“temperature of around 104 degrees Fahrenheit for 20 to 30 minutes
FO▶ 13:20Dosage~104°F for 20–30 minutes, body submerged shoulders-down, a couple hours before bedCaveatsMay need to add hot water to maintain temperature; thermometer helpful.Certaintyexplicitpersonal use -
In a protocol
Pair L-theanine with coffee to reduce jitters and anxiety while enhancing sustained focus.
“combining roughly 100 to 200 milligrams of L-theanine with about 100 to 150 milligrams of caffeine
FO▶ 45:40Dosage100-200 mg L-theanine with 100-150 mg caffeine, taken simultaneouslyCaveatsDoesn't remove caffeine's sleep-disrupting effectsCertaintyexplicitstrong endorsement -
In a protocol
Choose light to medium roast to preserve chlorogenic acid antioxidants.
“keep the roast in the light to medium range
FO▶ 24:00Certaintyexplicitrecommendation -
In a protocol
From a disease-risk perspective, limit alcohol to 1-2 standard drinks per week if choosing to drink.
“a safe amount for most healthy individuals appears to be one to two drinks per week
FO▶ 1:38:16Dosage1-2 drinks/week, not exceeding 5/weekCaveatsZero is optimal; varies by individual riskCertaintyexplicitstrong endorsement -
In a protocol
Liposomal glutathione may help replenish glutathione depleted by alcohol and support liver detox.
“liposomal formulation could potentially enhance the absorption and efficacy of glutathione
FO▶ 1:35:00CaveatsBased on speculation, not solid evidenceCertaintyspeculativerecommendation -
In a protocol
Take magnesium glycinate before bed on nights you drink to potentially help with sleep.
“Magnesium glycinate is a good choice because it's bioavailable
FO▶ 1:20:55DosageBefore bedCaveatsMostly anecdotal evidence for sleep when drinkingCertaintyhedgedrecommendation -
Get early bright light exposure to help reset the circadian clock for better sleep.
“importance of early bright light exposure in resetting our circadian clock
FO▶ 0:47Certaintyexplicitoffhand mention -
In a protocol
Consume coffee exclusively in the morning rather than spreading throughout the day for better longevity outcomes.
“morning coffee drinkers experience a 12% lower risk of death from all causes
FO▶ 5:30DosageStop caffeine 8-10 hours before bedtime, typically by noon or early afternoonCertaintyexplicitstrong endorsement -
In a protocol
Take a multivitamin to replenish micronutrients depleted by alcohol consumption.
“supplement with a micronutrient-risk multivitamin to replenish your body's micronutrient stores
FO▶ 3:15:50Certaintyexplicitrecommendation -
In a protocol
NAC may help boost glutathione and mitigate alcohol's toxic metabolites; evidence is mixed.
“N-acetylcysteine might also reduce the toxicity of alcohol's metabolites
FO▶ 1:33:30CaveatsHuman evidence is mixed; some subgroup benefit in womenCertaintyspeculativerecommendation -
Omega-3 supplementation supports neural health; download free guide for choosing quality supplements and dosing.
“omega-3 fatty acids, which are indispensable for neural health
FO▶ 4:00DosageSee FMFOmega3Guide.comCertaintyexplicitstrong endorsement -
Older adults should consume larger protein doses per meal (~0.4 g/kg, or ~30–35 g) to overcome anabolic resistance and maximally stimulate muscle protein synthesis.
“older adults who need about 0.4 grams of protein per kilogram
FO▶ 6:30Dosage~0.4 g/kg per meal (~30–35 g for 80 kg adult)Certaintyexplicitrecommendation -
Alternative
Vegetarians/vegans can meet protein needs by supplementing with plant protein isolates/concentrates, diversifying sources, and consuming more total protein.
“supplementing with plant-based protein isolates and concentrates
FO▶ 25:40DosageHigher total daily intake to compensate for lower qualityCertaintyexplicitrecommendation -
Higher polyphenol intake may support intestinal permeability.
“consuming higher levels of omega-3 fatty acids and polyphenols
FO▶ 35:20Certaintyhedgedrecommendation -
In a protocol
Use pour over into a glass container to avoid hot water contacting plastic and releasing microplastics.
“pour over is probably your best bet, doing something into a glass container
FO▶ 19:30Certaintyexplicitrecommendation -
Consuming ~30 g of protein before bed on training days enhances overnight muscle protein synthesis and recovery without impairing breakfast MPS or appetite.
“Consuming about 30 grams of protein before bed every night while resistance training appears to increase muscle mass
FO▶ 18:50Dosage~30 g protein before bed on training daysCaveatsBe mindful of insulin sensitivity decline near bedtime if not actively trainingCertaintyexplicitrecommendation -
Probiotics may improve gut microbiome composition and barrier integrity for those with alcohol-related gut issues.
“Probiotics and prebiotics may improve the composition of the gut microbiome
FO▶ 34:40CaveatsNot specifically tested in alcohol use disorderCertaintyhedgedrecommendation -
If you drink alcohol after exercise, consume at least 25-30g protein and carbohydrates to partially offset muscle protein synthesis blunting.
“consuming adequate protein, at least 25 to 30 grams, and carbohydrates along with it
FO▶ 3:06:20Dosage25-30g protein plus carbsCaveatsEven with protein, alcohol still blunts MPSCertaintyexplicitrecommendation -
Engage in regular resistance training to build and maintain muscle mass and strength, especially as you age, to prevent sarcopenia and frailty.
“resistance training is the most important factor for building and maintaining muscle mass
FO▶ 4:00Certaintyexplicitstrong endorsement -
Choose Robusta beans for highest caffeine and chlorogenic acid content if maximizing antioxidants and cognitive stimulation.
“Robusta beans contain about 60% more chlorogenic acids than Arabica
FO▶ 23:00CaveatsTastes more bitter and earthyCertaintyexplicitrecommendation -
In a protocol
Sauna use may help you feel better during a hangover by boosting endorphins, blood flow, and relaxation.
“exercise and sauna can help you feel more energized
FO▶ 1:39:30CaveatsDoesn't negate toxic effects of alcohol; replenish hydration and electrolytesCertaintyhedgedrecommendation -
In a protocol
Use a sauna at ~176°F for about 20 minutes, finishing one to two hours before bed to allow cool-down and promote slow-wave sleep.
“20 minutes in at least 176 degree Fahrenheit sauna at least one to two hours before bed
FO▶ 12:50Dosage20 minutes at ≥176°F, 1–2 hours before bedtimeCaveatsAllow enough time to cool down before sleep; cool shower afterward can help.Certaintyexplicitrecommendation -
In a protocol
Choose specialty-grade coffee beans from reputable roasters to minimize mycotoxin risk.
“choose specially-grade coffee beans from reputable roasters
FO▶ 40:40Certaintyexplicitrecommendation -
Sprouting and fermenting plant foods can improve digestibility and absorption of plant protein.
“Sprouting and fermenting can overcome some of this and improve the digestibility
FO▶ 25:00Certaintyexplicitoffhand mention -
In a protocol
Stop drinking alcohol at least 3-4 hours before bedtime to reduce sleep disruption.
“stop drinking alcohol at least three to four hours before bedtime
FO▶ 1:20:25DosageAt least 3-4 hours before sleepCaveatsEven afternoon drinking can affect sleepCertaintyexplicitrecommendation -
In a protocol
Sulforaphane supplementation may raise plasma and brain glutathione levels, potentially helping mitigate alcohol's effects.
“sulforaphane supplementation, which has been shown in clinical studies to increase both plasma and brain glutathione
FO▶ 1:35:20Certaintyhedgedrecommendation -
Alternative
For solvent-free decaf, choose Swiss water process or CO2 decaffeination methods.
“The Swiss water process... uses only water and activated carbon
FO▶ 38:00CaveatsStandard solvent-decaffeinated coffee is also considered safeCertaintyexplicitrecommendation -
In a protocol
Adequate vitamin B3 (niacin) supports alcohol metabolism enzymes and may correlate with milder hangovers.
“vitamin B3 plays an important role in the enzymatic processes that convert alcohol
FO▶ 1:31:10Certaintyhedgedrecommendation -
Alternative
For people with mild cognitive impairment, 800 IU/day of vitamin D for a year was associated with cognitive improvements.
“800 IUs of vitamin D daily for a year, they had significant improvements
FO▶ 7:01Dosage800 IU per day for at least one yearCertaintyhedgedrecommendation -
Rhonda Patrick recommends vitamin D supplementation, typically 2,000–4,000 IU/day, to correct deficiency and reduce dementia risk.
“everyone should probably be supplementing with at least some vitamin D
FO▶ 1:30Dosage2,000–4,000 IU per day to maintain 25-hydroxyvitamin D blood levels between 30–60 ng/mL (sweet spot 40–60); avoid >80 ng/mLCaveatsTest 25-hydroxyvitamin D annually to ensure appropriate dosing; don't exceed 80 ng/mL.Certaintyexplicitstrong endorsement -
Alternative
Vitamin D3 supplementation was associated with a 37% lower dementia risk in the discussed study.
“using vitamin D3 was associated with a 37% lower risk of dementia
FO▶ 13:20CaveatsAll forms of vitamin D were associated with risk reduction; form did not matter.Certaintyhedgedrecommendation -
In a protocol
Choose washed wet-processed coffees (e.g., from Ethiopia, Colombia) for lower mold risk.
“opt for washed, wet-processed coffees
FO▶ 41:00Certaintyexplicitrecommendation -
In a protocol
Use a wearable to track how alcohol affects your sleep metrics and resting heart rate to inform decisions.
“you have a very valuable tool literally at your fingertips
FO▶ 3:17:30DosageCompare metrics on drinking vs non-drinking nightsCertaintyexplicitrecommendation -
Whey protein is an excellent high-quality, rapidly-digested protein source rich in leucine, ideal post-exercise or to boost intake.
“whey protein is more rapidly digested and stimulates muscle protein synthesis more effectively
FO▶ 27:00Dosage~20 g provides 2–3 g leucine sufficient to saturate MPSCertaintyexplicitstrong endorsement -
In a protocol
Avoid acetaminophen (Tylenol) with alcohol due to risk of severe liver toxicity.
“acetaminophen...should be avoided with alcohol as it can lead to increased liver toxicity
FO▶ 1:32:20Certaintyexplicitstrong warning -
Avoid alcohol before workouts — there are no benefits and it impairs endurance.
“There are zero aspects of alcohol that would help improve endurance
FO▶ 2:58:40Certaintyexplicitstrong warning -
No safe level of alcohol consumption during pregnancy — abstain to prevent fetal alcohol spectrum disorders.
“There is no safe level of alcohol consumption during pregnancy
FO▶ 2:30:20Certaintyexplicitstrong warning -
People with sleep apnea should especially avoid alcohol near bedtime as it relaxes airway muscles.
“If you have sleep apnea, you're definitely going to want to avoid alcohol close to bedtime
FO▶ 1:19:20Certaintyexplicitstrong warning -
In a protocol
Avoid consuming 4-5+ drinks in a single occasion — binge drinking causes adverse effects even at low weekly totals.
“avoid consuming four to five drinks on any single occasion
FO▶ 3:12:20Dosage≤4 drinks/occasionCertaintyexplicitstrong warning -
Avoid very high consumption of boiled coffee (8+ cups/day) due to dementia and cancer associations.
“around eight cups or more per day, is linked to a nearly double risk of dementia
FO▶ 25:50CaveatsModerate intake likely still beneficialCertaintyexplicitstrong warning -
Collagen is a poor protein for stimulating muscle protein synthesis because it lacks essential amino acids like leucine.
“collagen does not significantly enhance muscle protein synthesis
FO▶ 27:40CaveatsSuboptimal as a primary protein source for muscle buildingCertaintyexplicitmild caution -
Never combine alcohol with tobacco — increases cancer risk up to 30-fold for oral/throat/esophageal cancers.
“the worst thing that you can do is use both alcohol and tobacco
FO▶ 2:04:00Certaintyexplicitstrong warning -
In a protocol
Avoid adding dairy if you want maximum immediate polyphenol absorption and cognitive benefits.
“black coffee or coffee with minimal protein is the way to go
FO▶ 42:10CaveatsModest dairy doesn't erase broader benefitsCertaintyexplicitmild caution -
Avoid espresso pods because hot water through plastic pods releases microplastics into the beverage.
“those espresso pods are also plastic... releasing microplastics
FO▶ 19:30Certaintyexplicitmild caution -
In a protocol
Don't drink more alcohol to cure a hangover — only delays symptoms and increases toxicity.
“hair of the dog or drinking more alcohol to cure a hangover...is a myth
FO▶ 1:32:35Certaintyexplicitstrong warning -
Limit heavy cream use to avoid excessive saturated fat and elevated ApoB if drinking multiple cups daily.
“15 to 20 grams of saturated fat per day in just your coffee
FO▶ 43:50CaveatsOccasional use likely harmlessCertaintyexplicitmild caution -
In a protocol
Do not combine melatonin with alcohol to try to improve sleep — likely causes excessive sedation.
“I would not advise is to mix melatonin with alcohol
FO▶ 1:21:20DosageWait at least 3 hours after drinking before taking melatoninCertaintyexplicitstrong warning -
In a protocol
Avoid NSAIDs like ibuprofen to manage hangover — may slow alcohol metabolism and worsen symptoms.
“taking nonsteroidal anti-inflammatory drugs known as NSAIDs like ibuprofen...can actually be counterproductive
FO▶ 1:32:07Certaintyexplicitstrong warning -
Don't drastically restrict protein to lower IGF-1; too-low IGF-1 has its own risks including brain matter loss, and U-shaped mortality curve shows both extremes are harmful.
“Lowering IGF-1 too much can come with its own set of risks
FO▶ 30:10CaveatsRecommendations against high protein from longevity school may not apply to active individualsCertaintyexplicitmild caution -
Avoid or minimize unfiltered brewing methods because they retain diterpenes that raise LDL cholesterol.
“unfiltered coffee... can raise their LDL levels by roughly 10 to 30 milligrams per deciliter
FO▶ 17:00CaveatsModerate espresso (2-3 servings) is acceptable due to high antioxidant densityCertaintyexplicitmild caution -
Organic (prompted)
DHM is a flavonoid traditionally used for hangovers; some animal evidence for alcohol withdrawal/intake but lacks strong human evidence.
“dihydromyricetin, or DHM...used as an anti-hangover remedy for centuries
FO▶ 1:37:50CaveatsNo strong human evidenceCertaintyspeculativeoffhand mention -
Alternative
MCT powder doesn't blunt polyphenol absorption and may enhance cognitive benefits via ketones, but watch saturated fat intake.
“adding MCT to your coffee can potentially enhance cognitive benefits
FO▶ 43:10CaveatsMultiple daily uses can add 15-20g saturated fat raising ApoBCertaintyhedgedmild caution -
The anabolic window myth is debunked — protein can be consumed before or after workouts with similar effects; total daily intake matters most.
“no meaningful differences between pre and post exercise protein ingestion
FO▶ 18:10DosageMPS elevated for 24 hours post-exerciseCaveatsFasted exercisers may benefit from post-workout proteinCertaintyexplicitrecommendation -
Alternative
If choosing to drink alcohol, red wine may carry less risk for some outcomes than beer or spirits — but as damage control, not a positive health choice.
“red wine may be a better option for alcohol if you are going to drink
FO▶ 2:46:10CaveatsStill increases cancer risk; do not start drinking for health benefitsCertaintyhedgedmild caution -
Organic (prompted)
Z-Biotics is a probiotic drink that produces ALDH in the gut; theoretically may reduce hangovers, but no published RCT evidence.
“Z-Biotics, which is marketed as a pre-alcohol probiotic drink
FO▶ 1:36:20DosagePre-alcohol consumptionCaveatsNo randomized controlled trials; Patrick has no affiliation and hasn't tried itCertaintyspeculativeoffhand mention