FoundMyFitness Clips (@fmfclips) / X

FoundMyFitness Clips

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FoundMyFitness Clips

@fmfclips

The best moments from the @foundmyfitness podcast featuring Dr. Rhonda Patrick and expert guests. Listen to the show here:

linktr.ee/foundmyfitness

Joined October 2023

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FoundMyFitness Clips
@fmfclips
20h
The strongest anti-aging strategy may be less about dramatic reversal and more about removing what accelerates aging in the first place A brand new episode of the FoundMyFitness podcast with Dr. Steve Horvath (@prof_horvath) is out now Steve and Rhonda discuss: • Aging clocks
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FoundMyFitness Clips
@fmfclips
Oct 3, 2025
One high dose (25–30 grams) of creatine rapidly reverses (and even surpasses) the cognitive deficits caused by severe sleep deprivation In controlled studies, people given a high-dose creatine supplement after 21 hours of sleep deprivation not only recovered their cognitive
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FoundMyFitness Clips
@fmfclips
Mar 6, 2024
MAGNESIUM & CANCER A few study insights: • For every 100mg of magnesium intake, there was a 24% decrease in pancreatic cancer risk • People with the highest magnesium levels (top quintile) had a 40% lower all-cause mortality and 50% lower cancer-related mortality
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FoundMyFitness Clips
@fmfclips
Jul 28, 2024
MAGNESIUM & CANCER A few study findings: • For every 100mg of magnesium intake, there was a 24% decrease in pancreatic cancer risk • People with the highest magnesium levels (top quintile) had a 40% lower all-cause mortality and 50% lower cancer-related mortality
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FoundMyFitness Clips
@fmfclips
Oct 10, 2024
Performing 10 bodyweight squats every 45 minutes during an 8.5-hour period of sitting improves blood sugar regulation better than a single 30-minute walk That's the power of "exercise snacks" Especially when timed 30 minutes to an hour before or after a meal Remarkable for
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FoundMyFitness Clips
@fmfclips
Jan 25, 2025
Performing 10 bodyweight squats every 45 minutes during an 8.5-hour period of sitting improves blood sugar regulation better than a single 30-minute walk. The secret lies in lactate, a powerful signaling molecule. It increases the translocation of GLUT4 transporters to the cell
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4M
FoundMyFitness Clips
@fmfclips
Mar 29, 2024
2 years of vigorous exercise in 50-year-olds was able to reverse the age-related structural changes of their hearts by up to 20 years Effectively making the heart look more like a 30-year-old's That's the power of exercise
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FoundMyFitness Clips
@fmfclips
May 7, 2024
How to reverse 20 years of heart aging: Sedentary 50-year-olds followed a vigorous-intensity exercise protocol for 2 years By 6 months, they were doing 4-5 hours/week of training The end result: The structural changes in their hearts reverted by nearly 20 years
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721K
FoundMyFitness Clips
@fmfclips
Feb 6, 2025
An intense two-year exercise regimen, gradually increasing to 5–6 hours per week, reversed up to 20 years of age-related structural changes and stiffness in the hearts of sedentary 50-year-olds This is the protocol, totaling 5-6 hours per week, that Dr. Benjamin Levine and
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FoundMyFitness Clips
@fmfclips
Oct 21, 2025
Two years of vigorous exercise reversed the age-related structural changes in the hearts of sedentary 50-year-olds by about 20 years The protocol used by Dr. Ben Levine's team: • Norwegian 4x4 intervals (initially once per week, later increased to twice per week, eventually
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198K
FoundMyFitness Clips
@fmfclips
Nov 5, 2025
A single high-dose creatine supplement (~25-30 grams) rapidly reverses (and even improves) the cognitive impairment caused by severe sleep loss In studies, sleep-deprived people given creatine not only regained lost cognitive function but improved processing speed beyond fully
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827K
FoundMyFitness Clips
@fmfclips
Apr 1, 2025
Creatine isn’t just for muscles—it rapidly improves brain function when you're sleep-deprived Research shows a single high dose (0.35 g/kg, around 25 g for a 70 kg person) dramatically boosts brain creatine levels in just three hours This can significantly boost memory and
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FoundMyFitness Clips
@fmfclips
Jul 30, 2024
Studies with pregnant women show something interesting: If you give them 500mg of supplemental choline per day Their children score better on intelligence tests (for those looking to up their intake, choline is quite high in eggs)
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520K
FoundMyFitness Clips
@fmfclips
Sep 7, 2024
If you're looking to improve your VO2 max Try the Norwegian 4x4 Probably the best workout there is for it 4 minutes hard (~75-85% max heart rate ... not all-out, but these intervals should be quite brutal) Then 3 minutes lower intensity (similar to zone 1) Repeat 4x
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