by Rhonda Patrick, Ph.D.
A podcast about health, science, nutrition, aging, and fitness.
Language
🇺🇲
Publishing Since
7/22/2014
Email Addresses
1 available
Phone Numbers
0 available
April 22, 2025
<p><a href="https://howtotrainguide.com/"><strong id= "docs-internal-guid-80a6590d-7fff-7e57-5350-88250b1f7732">Download my “How to Train According to the Experts” guide</strong></a></p> <p><a href= "https://www.foundmyfitness.com/aliquot?utm_campaign=andy_galpin_podcast&utm_medium=podcast&utm_source=podcast_description"> Discover my premium podcast, <strong>The Aliquot</strong></a></p> <p dir="ltr">Nutrition, supplementation, and recovery are foundational for enhancing exercise performance, but their full potential often remains untapped. In this episode, <strong>Dr. Andy Galpin</strong>, a renowned expert who has coached Olympians, world champions, and professional athletes across major sports, breaks down exactly how to leverage these critical elements to meaningfully enhance your results. </p> <p><strong>Timestamps:</strong></p> <ul> <li><strong>(00:00)</strong> Introduction</li> <li><strong>(05:01)</strong> Eating to perform vs. eating to live longer—do you have to choose?</li> <li><strong>(08:20)</strong> Training fasted—are the mitochondrial benefits worth it?</li> <li><strong>(14:53)</strong> What should you eat before early-morning strength training?</li> <li><strong>(16:52)</strong> Why nutrient timing isn't critical for the average exerciser</li> <li><strong>(18:44)</strong> Is intermittent fasting killing your gains?</li> <li><strong>(29:24)</strong> Carbs before resistance training—fuel or fluff?</li> <li><strong>(31:07)</strong> Endurance fueling strategies—what actually works?</li> <li><strong>(36:02)</strong> When is post-exercise carb intake truly essential?</li> <li><strong>(37:35)</strong> Game day fueling—how to get it right</li> <li><strong>(40:25)</strong> Carb supplements vs. whole foods—what do elite athletes actually eat?</li> <li><strong>(43:18)</strong> Rethinking fat intake for exercise performance</li> <li><strong>(46:14)</strong> Metabolic flexibility—how the term got hijacked</li> <li><strong>(50:39)</strong> The real test of metabolic health—why skipping a meal shouldn't break you</li> <li><strong>(51:55)</strong> Are anaerobic and aerobic systems truly separate?</li> <li><strong>(55:56)</strong> Does protein timing really matter?</li> <li><strong>(58:27)</strong> Whole foods vs. protein powders</li> <li><strong>(1:03:21)</strong> Fat timing—overlooked or irrelevant?</li> <li><strong>(1:04:48)</strong> The truth about seed oils and saturated fat</li> <li><strong>(1:09:43)</strong> Magnesium—who actually needs to supplement?</li> <li><strong>(1:11:43)</strong> The problem with magnesium blood tests</li> <li><strong>(1:13:01)</strong> Why the magnesium RDA might not be enough</li> <li><strong>(1:13:54)</strong> Magnesium citrate, glycinate, or threonate—does it matter?</li> <li><strong>(1:15:55)</strong> Do magnesium supplements really aid recovery?</li> <li><strong>(1:18:35)</strong> Omega-3 supplementation—is the AFib risk real?</li> <li><strong>(1:22:10)</strong> Can omega-3s prevent muscle loss during inactivity?</li> <li><strong>(1:26:14)</strong> Why "performance anchors" matter more than supplements</li> <li><strong>(1:30:47)</strong> Iron deficiency—the hidden performance killer?</li> <li><strong>(1:33:42)</strong> Does caffeine before workouts increase fat burning?</li> <li><strong>(1:35:29)</strong> Caffeine cycling—smart strategy or outdated myth?</li> <li><strong>(1:38:45)</strong> Can music measurably enhance workout performance?</li> <li><strong>(1:39:57)</strong> Rhodiola rosea—fatigue fighter or placebo?</li> <li><strong>(1:44:38)</strong> Beetroot, citrulline, arginine—do nitric oxide boosters work?</li> <li><strong>(1:55:07)</strong> Beta-alanine—why the tingles might be worth it</li> <li><strong>(2:01:05)</strong> Is 5g of creatine really enough?</li> <li><strong>(2:02:18)</strong> Sodium bicarbonate—effective fatigue buffer or GI nightmare?</li> <li><strong>(2:04:36)</strong> Can you trust what's in your pre-workout supplement?</li> <li><strong>(2:06:54)</strong> Is too much caffeine killing your performance gains?</li> <li><strong>(2:07:41)</strong> Can antioxidants blunt exercise performance?</li> <li><strong>(2:08:40)</strong> High-dose vitamin C—immune protection or adaptation killer?</li> <li><strong>(2:15:12)</strong> Do anti-inflammatories sabotage your gains?</li> <li><strong>(2:17:38)</strong> Tart cherry juice—recovery aid or overhyped?</li> <li><strong>(2:21:04)</strong> Is glutamine the immune booster athletes need?</li> <li><strong>(2:29:11)</strong> Can collagen actually strengthen tendons?</li> <li><strong>(2:33:26)</strong> Does glucosamine chondroitin actually help joints?</li> <li><strong>(2:34:28)</strong> What really happens during recovery—signaling vs. inflammation</li> <li><strong>(2:37:25)</strong> The most important recovery metric</li> <li><strong>(2:39:05)</strong> How increased blood flow accelerates muscle repair</li> <li><strong>(2:43:55)</strong> Why persistent soreness might mean your fascia's at fault</li> <li><strong>(2:47:02)</strong> Can compression boots genuinely speed recovery?</li> <li><strong>(2:47:56)</strong> Can simply soaking in water accelerate recovery?</li> <li><strong>(2:51:13)</strong> When is sauna a better choice than extra miles?</li> <li><strong>(2:53:12)</strong> Can localized heat preserve muscle during downtime?</li> <li><strong>(2:54:31)</strong> Cold immersion timing—muscle recovery vs. blunting gains</li> <li><strong>(3:01:16)</strong> Why pre-bed cold exposure might improve sleep</li> <li><strong>(3:04:31)</strong> Heart rate variability vs. resting heart rate</li> <li><strong>(3:12:45)</strong> Why respiratory rate predicts stress better than resting heart rate</li> <li><strong>(3:16:57)</strong> Are you overtrained—or just overreached?</li> <li><strong>(3:21:41)</strong> Hormones and overtraining—what's the real link?</li> <li><strong>(3:25:48)</strong> Does training harder mean you need more sleep?</li> <li><strong>(3:27:54)</strong> How to know if you're getting enough sleep</li> <li><strong>(3:31:17)</strong> Sleep trackers</li> <li><strong>(3:33:10)</strong> Hydration timing—the key to uninterrupted sleep?</li> <li><strong>(3:34:54)</strong> Why your wind-down index matters</li> <li><strong>(3:36:02)</strong> Is your bedroom's CO₂ buildup sabotaging your sleep?</li> <li><strong>(3:39:40)</strong> Are nasal allergies quietly wrecking your recovery?</li> <li><strong>(3:41:23)</strong> Sleep hacks—what actually works?</li> </ul> <p><a href="https://www.youtube.com/watch?v=DwtNC2A8gBk">Watch this episode on YouTube</a></p> <p><a href= "https://www.foundmyfitness.com/episodes/andy-galpin?utm_campaign=andy_galpin_podcast&utm_medium=podcast&utm_source=podcast_description"> Show notes are available by clicking here</a></p>
March 31, 2025
Dr. Darren Candow, PhD, discusses the optimal creatine protocol for strength, brain health, and longevity with host Rhonda Patrick, PhD, in this interview
March 3, 2025
<p><a href="https://howtotrainguide.com/"><strong id= "docs-internal-guid-80a6590d-7fff-7e57-5350-88250b1f7732">Download my “How to Train According to the Experts” guide</strong></a></p> <p><a href= "https://www.foundmyfitness.com/aliquot?utm_campaign=kerry_courneya_podcast&utm_medium=podcast&utm_source=podcast_description"> Discover my premium podcast, <strong>The Aliquot</strong></a></p> <p>For decades, exercise was considered an optional part of cancer care—something beneficial for general health but not essential. The evidence is now overwhelming: exercise is not just supportive—it’s a therapeutic intervention that recalibrates tumor biology, enhances treatment tolerance, and improves survival outcomes.<br /> <br /> With over 600 peer-reviewed studies, Dr. Kerry Courneya's work has fundamentally reshaped our understanding of how structured exercise—whether aerobic, resistance training, or high-intensity intervals—can mitigate treatment side effects, enhance immune function, and directly influence cancer progression.<strong><br /></strong></p> <p><strong>Timestamps:</strong></p> <ul> <li><strong>(00:00)</strong> Introduction</li> <li><strong>(04:31)</strong> Why exercise should be effortful</li> <li><strong>(05:17)</strong> How to meaningfully reduce risk of cancer</li> <li><strong>(09:06)</strong> What type of exercise is best?</li> <li><strong>(10:43)</strong> How exercise reduces risk—even for smokers and the obese</li> <li><strong>(13:32)</strong> Weekend-only exercise</li> <li><strong>(16:33)</strong> 150 vs. 300 minutes per week (more is better—up to a point)</li> <li><strong>(18:47)</strong> Why pre-diagnosis exercise matters</li> <li><strong>(21:53)</strong> Why resilience to cancer treatment starts with exercise</li> <li><strong>(23:45)</strong> Why low muscle mass drives cancer death</li> <li><strong>(26:42)</strong> Why BMI fails to measure true obesity</li> <li><strong>(30:35)</strong> Why daily activity isn't enough (structured exercise matters)</li> <li><strong>(32:18)</strong> Breaking up sedentary time—do 'exercise snacks' help?</li> <li><strong>(34:34)</strong> Supplements vs. exercise</li> <li><strong>(35:16)</strong> Where exercise fits with chemo and immunotherapy</li> <li><strong>(38:14)</strong> Why rest is not the best medicine</li> <li><strong>(44:04)</strong> Aerobic vs. resistance</li> <li><strong>(44:57)</strong> How weight training improves 'chemo completion'</li> <li><strong>(47:25)</strong> Why exercise creates vulnerability in cancer cells (limitations do apply)</li> <li><strong>(49:53)</strong> Why exercise might be crucial for tumor elimination</li> <li><strong>(55:47)</strong> Why cardio may be better at clearing tumor cells</li> <li><strong>(59:02)</strong> When cancer spreads quickly—and when it doesn't</li> <li><strong>(1:00:27)</strong> The role of liquid biopsies in cancer care</li> <li><strong>(1:03:51)</strong> Why liquid biopsies may prevent over-treatment</li> <li><strong>(1:05:40)</strong> Exercise-sensitive vs. exercise-resistant cancers</li> <li><strong>(1:08:50)</strong> Prostate cancer therapy—why strength training matters</li> <li><strong>(1:10:54)</strong> When exercise is the only therapy—does it work?</li> <li><strong>(1:12:10)</strong> Why HIIT reduces PSA in prostate cancer</li> <li><strong>(1:14:24)</strong> Avoiding overtreatment—can exercise buy you time?</li> <li><strong>(1:14:44)</strong> Why high-intensity exercise boosts anti-cancer biology</li> <li><strong>(1:15:55)</strong> Turning a diagnosis into a wake-up call</li> <li><strong>(1:18:55)</strong> Why oncologists are rethinking exercise</li> <li><strong>(1:21:34)</strong> Why exercise eases anxiety about cancer—proven psychological benefits</li> <li><strong>(1:27:44)</strong> Before, during, and after treatment</li> <li><strong>(1:29:46)</strong> Why exercise is unique among cancer therapies</li> <li><strong>(1:31:00)</strong> Why cancer patients stop exercising—the risky mistake almost everyone makes</li> <li><strong>(1:33:25)</strong> How to get sedentary cancer patients exercising (realistically)</li> <li><strong>(1:35:59)</strong> The financial case for including exercise</li> <li><strong>(1:37:40)</strong> Why recurrence trials haven't convinced doctors—yet</li> <li><strong>(1:40:20)</strong> The bottom-line message</li> <li><strong>(1:40:39)</strong> The myth of a cancer panacea (exercise included)</li> <li><strong>(1:46:51)</strong> What's the best $50 investment for staying active?</li> <li><strong>(1:47:24)</strong> Only 15 minutes per day—what's the best anti-cancer exercise?</li> </ul> <p><a href= "https://www.foundmyfitness.com/episodes/kerry-courneya?utm_campaign=kerry_courneya_podcast&utm_medium=podcast&utm_source=podcast_description"> Show notes are available by clicking here</a></p> <p><a href="https://www.youtube.com/watch?v=vaFxN_cDuV0">Watch this episode on YouTube</a></p>
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