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
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>
February 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>Exercise is more than a tool for physical transformation—it's a cornerstone of longevity, metabolic resilience, and neurocognitive vitality. In this special episode, I’m joined by Brady Holmer, a distinguished exercise science communicator and lifelong endurance runner, as we deconstruct the latest evidence-based protocols for enhancing muscle strength and cardiovascular health. What’s the optimal exercise protocol to reverse 20 years of heart aging? Is the standard 150 minutes per week truly enough to preserve a youthful heart, or do you need to exercise more frequently? What’s the most time-efficient way to build strength and muscle? We cut through the noise to deliver actionable insights that will transform your approach to training.</p> <p>This episode is accompanied by <strong>How to Train According to the Experts</strong> — a free, science-backed guide curating evidence-based strategies for optimizing aerobic fitness, strength, and metabolic health. Distilling protocols from leading researchers, it provides actionable frameworks for lifelong vitality. <strong>Download it now at <a href= "https://howtotrainguide.com/">howtotrainguide.com</a></strong></p> <p dir="ltr"><strong>Timestamps:</strong></p> <ul> <li><strong>(00:00)</strong> Introduction</li> <li><strong>(<strong id= "docs-internal-guid-5363facd-7fff-a351-6898-5ef78f52655b">03:35</strong>)</strong> Why your training goals matter</li> <li><strong>(<strong id= "docs-internal-guid-259e3014-7fff-d140-edc0-0cd25e22901a">06:23</strong>)</strong> Are 3 weeks of bed rest worse for fitness than 30 years of aging?</li> <li><strong>(<strong id= "docs-internal-guid-b9222510-7fff-fc9f-1d61-7676bc486538">08:24</strong>)</strong> How to measure cardiorespiratory fitness</li> <li><strong>(<strong id= "docs-internal-guid-adab5a83-7fff-2b79-573a-93958ff57e48">11:19</strong>)</strong> Why VO2 max is a marker of longevity</li> <li><strong>(<strong id= "docs-internal-guid-9f37b702-7fff-c3bb-5f2f-a2ac013f2686">14:23</strong>)</strong> The role of VO2 max in endurance training</li> <li><strong>(<strong id= "docs-internal-guid-a33afa35-7fff-eee1-a487-7cd7c199e3c3">17:26</strong>)</strong> How to improve lactate clearance</li> <li><strong>(<strong id= "docs-internal-guid-dc77e619-7fff-1ec2-d945-83198376f2d8">18:47</strong>)</strong> Why zone 2 training may not improve VO2 max </li> <li><strong>(<strong id= "docs-internal-guid-9a851251-7fff-564c-34c9-a2ddae452b78">22:42</strong>)</strong> How to measure training zones 1-5</li> <li><strong>(<strong id= "docs-internal-guid-bbaf7a7e-7fff-8a75-93d8-2d1e8464a5c8">28:29</strong>)</strong> Smart watches vs. chest straps for heart rate</li> <li><strong>(<strong id= "docs-internal-guid-fb4f65ce-7fff-c0e2-625f-c6eeab66b1f8">31:43</strong>)</strong> Benefits of zone 2 training</li> <li><strong>(<strong id= "docs-internal-guid-93ed1234-7fff-4c77-019f-0d06857df915">35:31</strong>)</strong> Can you combine HIIT and zone 2 in one workout?</li> <li><strong>(<strong id= "docs-internal-guid-133604e1-7fff-7073-33a6-87c5bb42acd2">40:53</strong>)</strong> Adjusting the 80/20 rule for time efficiency</li> <li><strong>(<strong id= "docs-internal-guid-e3c08d5d-7fff-931d-e961-353d6a476681">45:13</strong>)</strong> Evidence-based HIIT protocols</li> <li><strong>(<strong id= "docs-internal-guid-a01a48c8-7fff-b791-e8c8-aa24c6be116a">49:22</strong>)</strong> How variation in interval training boosts fitness adaptations</li> <li><strong>(<strong id= "docs-internal-guid-6fbb38cb-7fff-10a3-0540-6c7c52f97595">51:07</strong>)</strong> Why the heart stiffens with age</li> <li><strong>(<strong id= "docs-internal-guid-c8f1d393-7fff-7344-6c23-22030b8343ac">54:09</strong>)</strong> How much exercise do you need? </li> <li><strong>(<strong id= "docs-internal-guid-09765894-7fff-e0f4-9b8e-ec111b77a78c">1:00:31</strong>)</strong> Why exercise should be a daily priority</li> <li><strong>(<strong id= "docs-internal-guid-5be1a962-7fff-0ea0-2de5-c48ca328be52">1:02:16</strong>)</strong> The exercise protocol that reversed 20 years of heart aging</li> <li><strong>(<strong id= "docs-internal-guid-b51b8c32-7fff-4552-c551-4db216d40fd9">1:07:24</strong>)</strong> Dr. Benjamin Levine’s prescription for life</li> <li><strong>(<strong id= "docs-internal-guid-a28065a4-7fff-288e-8066-73f3cbf64c90">1:10:11</strong>)</strong> Brady & Rhonda’s exercise routines</li> <li><strong>(<strong id= "docs-internal-guid-a0b53ac1-7fff-4e59-65d7-a876897d6bd5">1:14:51</strong>)</strong> HIIT vs. zone 2 for mitochondrial health</li> <li><strong>(<strong id= "docs-internal-guid-1723cf41-7fff-7c60-7f29-7b6826f78b94">1:17:39</strong>)</strong> How exercise intensity impacts fat burning</li> <li><strong>(<strong id= "docs-internal-guid-0c90fb1b-7fff-b1c3-69e6-1305c1e90165">1:21:50</strong>)</strong> Does zone 2 make you a better “fat burner”?</li> <li><strong>(<strong id= "docs-internal-guid-7195ccf4-7fff-e1a5-f651-9613563641cd">1:27:04</strong>)</strong> Why HIIT outshines zone 2 for glucose regulation</li> <li><strong>(<strong id= "docs-internal-guid-421df451-7fff-333d-d558-7df0aa07d917">1:31:00</strong>)</strong> The benefits of interval walking for glucose regulation</li> <li><strong>(<strong id= "docs-internal-guid-770a9d4e-7fff-57b4-f96b-6949966d4dd2">1:32:24</strong>)</strong> Why training for brain health is all about intensity</li> <li><strong>(<strong id= "docs-internal-guid-3e857985-7fff-8282-f282-ae62ff7efa30">1:36:20</strong>)</strong> How short bursts of activity can extend your lifespan</li> <li><strong>(<strong id= "docs-internal-guid-c8d91ed2-7fff-c498-6396-79a13669ab47">1:40:04</strong>)</strong> Why “exercise snacks” lower the barriers to fitness</li> <li><strong>(<strong id= "docs-internal-guid-007e0f2a-7fff-ec9c-a37d-79da5ad8a336">1:42:27</strong>)</strong> An alternative to caffeine for fighting midday slumps</li> <li><strong>(<strong id= "docs-internal-guid-6654e6eb-7fff-8df7-a0cd-acbf136a3873">1:43:32</strong>)</strong> The benefits of timing “exercise snacks” around meals</li> <li><strong>(<strong id= "docs-internal-guid-b0deebae-7fff-ad23-e79e-2bae15412327">1:45:38</strong>)</strong> How muscle mass and strength decline with age</li> <li><strong>(<strong id= "docs-internal-guid-a8b73aa7-7fff-d883-32c1-abbcd6e9c335">1:48:19</strong>)</strong> The age-related loss of muscle power (powerpenia)</li> <li><strong>(<strong id= "docs-internal-guid-5d04fed4-7fff-0346-2fd3-1806172deca2">1:50:04</strong>)</strong> General resistance training principles</li> <li><strong>(<strong id= "docs-internal-guid-f0196f74-7fff-2e81-fc56-43626537ae91">1:57:01</strong>)</strong> Why compound exercises are best for building strength</li> <li><strong>(<strong id= "docs-internal-guid-3a5b4984-7fff-d0d8-0d1e-385500fe888e">2:00:05</strong>)</strong> Why rest intervals are crucial when strength training</li> <li><strong>(<strong id= "docs-internal-guid-c2ab96bb-7fff-f769-4861-6da24a675667">2:02:02</strong>)</strong> How lifting heavy improves mental resilience</li> <li><strong>(<strong id= "docs-internal-guid-bd06c580-7fff-183e-16eb-0f74bd01541e">2:05:26</strong>)</strong> Should you train to failure?</li> <li><strong>(<strong id= "docs-internal-guid-27aa0e4c-7fff-4aab-42bf-f0efe3f9bda9">2:08:57</strong>)</strong> Why strength training isn’t a replacement for cardio</li> <li><strong>(<strong id= "docs-internal-guid-d36df63e-7fff-6ded-eed6-812c01b95e6e">2:12:16</strong>)</strong> Training for muscle hypertrophy</li> <li><strong>(<strong id= "docs-internal-guid-9d4fe813-7fff-19d4-f474-1346f74fd3e5">2:17:38</strong>)</strong> Training and diet strategies for body recomposition</li> <li><strong>(<strong id= "docs-internal-guid-f98bf2ac-7fff-5217-5206-6ff6be383dd0">2:22:52</strong>)</strong> Time-efficient resistance training protocols</li> <li><strong>(<strong id= "docs-internal-guid-2b6f9def-7fff-73ea-5576-a5ae6a751355">2:27:38</strong>)</strong> Why the interference effect is a myth</li> <li><strong>(<strong id= "docs-internal-guid-920248a9-7fff-97b9-b955-b3e5e9017046">2:29:32</strong>)</strong> The minimum effective dose for strength and hypertrophy</li> <li><strong>(<strong id= "docs-internal-guid-d9e743b1-7fff-bbeb-586b-5d22b4229b84">2:31:16</strong>)</strong> How sauna use improves cardiorespiratory fitness</li> <li><strong>(<strong id= "docs-internal-guid-6ec7e432-7fff-de98-43e1-e9cc58b492d2">2:36:17</strong>)</strong> Why heat exposure supports resistance training, unlike cold</li> <li><strong>(<strong id= "docs-internal-guid-2fb4529b-7fff-04e7-fba0-0c10c8da93fc">2:39:06</strong>)</strong> Can omega-3s prevent muscle loss during disuse?</li> <li><strong>(<strong id= "docs-internal-guid-9bf2607d-7fff-29cf-1c10-df9ae1e0b2fa">2:41:21</strong>)</strong> Protein timing, distribution, and its impact on hypertrophy</li> <li><strong>(<strong id= "docs-internal-guid-c4563921-7fff-499a-bcee-6b9488c881b2">2:46:53</strong>)</strong> Creatine supplementation</li> </ul> <p><a href= "https://www.foundmyfitness.com/episodes/how-to-train?utm_campaign=howtotrain_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=rdcMvDvY4rU">Watch this episode on YouTube</a></p>
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