#819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter

In this episode, Tim Ferriss revisits his conversation with Rhonda Patrick, Ph.D., a biomedical scientist and founder of FoundMyFitness. Rhonda shares insights on several health-related topics, emphasizing strategies for improving cognitive function and physical health. They discuss the benefits of creatine, particularly for brain health, noting that it can mitigate some effects of sleep deprivation and improve cognitive function. Rhonda mentions recent studies showing the connection between creatine supplementation and cognitive enhancements, especially in individuals who do not consume sufficient amounts through diet. They then delve into the importance of vitamin D in brain health, highlighting the common deficiency issues many people face despite adequate sun exposure and supplementation. Rhonda explains that magnesium plays a crucial role in vitamin D conversion and discusses the different forms of magnesium that can be beneficial. The conversation also touches on the harmful effects of microplastics and how to minimize exposure, underscoring the importance of a healthy lifestyle, including exercise and diet, in combatting age-related health issues. Tim and Rhonda explore the effects of alcohol on health, stressing moderation and its implications on neurodegenerative diseases and cancer risk. Finally, they wrap up with discussions on the role of sauna use for longevity and cognitive health, and the potential uses of substances like psilocybin for mental health improvements.