Today’s episode is a MUST listen.
You will learn the surprising science of exercise and nutrition, the mistakes you’re making, and the simple changes that lead to better health and longevity.
In this powerful episode, Mel sits down with one of her dream guests, Dr. Rhonda Patrick PhD.
Dr. Patrick is a biomedical scientist who has spent her career studying nutrition, aging, and disease prevention.
Ever wonder why you can walk every day and still not feel stronger? Or why you’re exhausted, stressed, and carrying more weight around your middle? There’s a reason for that.
Today, Dr. Rhonda Patrick reveals why traditional fitness advice doesn’t work, the mistakes most people are making, and the simple changes that can help you build better health, more energy, and a longer life.
For way too long, you’ve been taught that getting healthy means more time at the gym, restrictive diets, and no “off” days.
Dr. Patrick says we have it all wrong.
Today, she breaks down the science of what really matters for your health and longevity – and the good news is, it’s way simpler than you think.
In this episode, you’ll learn:
-What the “talk test” is and how to use it to find the right level of exercise
-Where the 10,000-step goal came from – and what to focus on instead
-How 9–10 minutes of daily “exercise snacks” can improve your health
-What visceral fat is and how to improve fat loss
-Scientifically speaking, why sleep is critical for recovery, stress, and longevity
-The simple lifestyle habits that can add healthy years to your life
-Dr. Patrick’s daily smoothie recipe for getting more key nutrients
After today you will have the small, science-backed actions that improve your health, energy, mood, brain, resilience, and future.
For more resources related to today’s episode, click here for the podcast episode page:
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I’m just your friend. I am not a licensed therapist, and this podcast is NOT intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. Got it? Good. I’ll see you in the next episode.
In this episode:
00:00 Meet the Guest
06:19 The Fastest Way to Improve Your Health
09:57 Exercise Intensity Matters More For Your Health Than Steps
19:50 Forget the Gym: This 3-Minute Exercise Routine is All You Need
25:54 The 1-Minute Exercise Protocol for Better Health
31:56 Just 1 Minute of Exercise is Enough
38:15 What Does Doing Hard Things Do To Your Brain?
46:01 This Type of Fat Doubles Mortality Risk
52:50 The Weight-Loss Mistake Most People Make
56:14 How to Lose Weight with 5 Questions
01:01:57 The Longevity Smoothie That Can Add 14 Years to Your Life
01:17:09 The 7 Foods That Matter Most
01:20:31 The Only 5 Supplements You Really Need
01:23:59 The #1 Health Habit to Start Today
This episode is brought to you by Apple Pay
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Let’s makes it very simple, use staircases instead of elevators 🛗 as that would not only save your time but will also help you to achieve your goal of a short breathless exercise.
What kind of protein did you use for your smoothie 😊
What about nitrate free deli meats? Can they be consumed without the risk of colon cancer?
I'm so glad I've never had sleep issues because when I wake up it's go, go, go. I have no time to sit in sunlight for 30 minutes within 30 minutes if waking.
I hope driving my child to school and myself to work from 7am to 8 30ish counts.
I try to listen to all your podcasts. More power to you. You are a blessing and finally today after 3 days I reached the goal of doing vigorous exercise for like 2 minutes 36 seconds and an hour of moderate walking. Thank you. Much love
So 9 hrs of sleep means.If you get up at 6 , you'd have to be asleep by 9pm. Not eating 3 hours before bed means being done with supper by 6. How realistic is this if you have a family and work full time?
How does someone with chronic fatigue exercise to get their heart rate up? When your body is so weak it can barely function. I’ve been trying to heal and I do push myself and don’t just sit around.
There’s so many benefits to walking versus strenuous cardio. I think everyone should do their own research to decide what the benefits are for them personally. I don’t agree with this getting rid of the 10,000 steps and having only 10 minutes of strenuous cardio a day.
I’ve done a body comp in the last 12 months and the only cardio for me has been 10 to 12,000 steps a day. I have lost 13 pounds of body fat and have re-shaped my figure through progressive overload weight training and most importantly tracking my macros. Nutrition is everything.
Exercise snacks are awesome, but don't just stand when you complete one. Walk slowly or shuffle your feet a bit. The blood has been pumping down to your legs, and it can pool in your lower body when you stop. Gentle movement helps it return to the heart, so you don't get light headed or worse, develop varicose veins.
Please explain in detail how visceral fat cannot weigh anything. That seems impossible.
Love it ❤
“That tastes like heath” lol 😂
What is the protein brand? Thank you!
I enjoyed this talk. It was told in plain words for us to understand and follow. I have shared with my women crowds and family.
Who says the bananas take out blueberries benefit – there is no proof of that – bogus !,,,
What an incredible episode! Am 73 and in good shape so the 1 minute air squat didn’t leave me breathless even though I’m missing a lobe.
Definitely adding Dr Patrick’s smoothie to my daily routine.
Thank you both so much!
I love swimming, particularly free style as it makes me breathless after a few laps
Very helpful thanks.
Dr Ronda P!!! Daw!!!❤❤❤❤
Mel seems to me some of your guest however helpful seem to be really good with some info but why do they think all of us regular people that arent wealthy can afford these recipes and all these supplements. Can we get people that realize most of us are trying to make ends meet. Cant afford alot of these supplements. Also diet the recommended foods are quite expensive and wish we could make good food cheaper and bad food expensive. Also what instead of fish oil could we take for those who dont like the over fished industry.
I need the steps after every meal in order to lower my glucose levels. I was pre-diabetic three months ago and it has been working. Changed my food habits completely. I don’t do 10,000 steps, but I do 6000 every day and have reversed my pre-diabetes and lost 23 pounds in three months.
I'm on the lookout for smoothies with ingredients that don't interfere with each other backed by Science. This is only one. If someone knows any, please let me know.
Dr. Rhonda Patrick anti-aging smoothie recipe
Ingredients:
3 cups kale (for lutein, magnesium, and vitamin K)- you can also add carrots
2.5 cups frozen blueberries (for anthocyanin polyphenols)
1/2 avocado (adds healthy fat and boosts nutrient absorption, replacing bananas)
1 scoop protein powder (typically unflavored whey)
Beta-glucan fiber (optional, for cholesterol and gut health)
Moringa powder or collagen powder (optional additions she occasionally uses)
Water (to blend)
When I would feel tired at the office I would go and do 50 jumping jacks to wake me up. lol I need to get back to that.
For real?? Yall bought up ALL the prebiotic fiber????!! Its out of stock😢😢
I also tried to do those squats with you guys yesterday. I only lasted about 20 seconds. In my defense, I am 68 years old and not unhealthy but not truly fit. Oh my gosh, I woke up today and thought what’s wrong with my legs I forgot that I made them work yesterday and holy macaroni. They are so sore today.!!!!!😂
It seems stupid to me that she didn't just put oats/ barley in her smoothie. An she says they contain beta-glucans, but then says we shoukd include such grains in our diets. I eat porridge in cold, miserable weather. And overnight oats in nicer weather. And have different smoothies too. I have been putting avocado in smoothies for a ling time- just worked out myself that I'ld get the creaminess, fats and not make it too sweet. Blueberries are too expensive where I am so I use other berries I grow in summer and freeze, along with blackberries I pick and freeze. Must do that this weekend!
Is there a way to just see the points instead of having to listen to this for 1 1/2 hours ?