Rhonda Patrick
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Should I take creatine?
Yes, for almost everyone. 5g monohydrate daily, no loading phase needed.
Should I wear a continuous glucose monitor (CGM)?
Watch — for healthy adults without diabetes, the n=1 data is interesting but not yet linked to better outcomes.
Should I take NAD+ supplements or IV NAD+?
Ignore IV NAD+. NMN/NR oral supplements: Watch.
Should I do sauna sessions?
Yes if you enjoy it. 4–7 sessions/week × 15–20 min at 80–100°C is associated with lower all-cause mortality in Finnish cohorts.
Should I follow a Mediterranean pattern?
Yes. Olive oil, fish, vegetables, legumes — the diet pattern with the strongest cardiovascular RCT evidence.
Should I eat 30g of fiber per day?
Yes. From whole-food sources. Almost no one in the West hits this; the gap is the single biggest dietary lever.
5 g of creatine monohydrate daily improves muscle strength and lean mass in healthy adults at standard training loads.
Creatine improves cognitive performance, especially under sleep deprivation and high cognitive load.
Creatine supports bone-mineral density in post-menopausal women when paired with resistance training.
The PEARL trial showed an acceptable 48-week safety profile in healthy adults on weekly rapamycin.
Three weekly Zone-2 sessions of 45+ minutes durably increase mitochondrial density and fat-oxidation capacity in healthy adults.
4–7 sauna sessions per week, 20 minutes at 80°C+, reduce cardiovascular mortality risk by 40% over a decade.
Paste the URL — video, podcast, article, or paper — and we'll extract every claim and grade it against the literature.
Audit a URL →Native comments, Twitter mentions, and Reddit threads about Rhonda — surfaced together so the conversation isn't fragmented across platforms.
Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
Would love a "what would change this verdict" RSS feed. Sign me up if it exists.