Dr. Rhonda Patrick

Achieve a daily metabolic switch via fasting - alternating between glucose and ketone utilization through time-restricted feeding helps reduce visceral fat and triggers autophagy for cellular repair.

Prioritize high-intensity cardio alongside resistance training - combining these modalities maximizes cardiorespiratory fitness and muscle mass, which are the two strongest predictors of long-term cognitive health and survival.

Use creatine for both brain and muscle bioenergetics - supplementation supports strength gains while also enhancing cognitive function and mood by maintaining energy levels within the prefrontal cortex.