FoundMyFitness Episode #105: Exogenous Ketones, My Coffee Protocol, and Supplements for Blood Sugar Regulation (Premium Member Q&A July 2025)

Podcast: FoundMyFitness
Host: Dr. Rhonda Patrick
Date: August 5, 2025

Episode Overview

In this special public release, Dr. Rhonda Patrick shares the first 30 minutes of a normally members-only AMA ("Ask Me Anything") session. This dynamic Q&A covers her latest experiments with exogenous ketones, detailed coffee routines, evidence-based supplement stacks for glucose control and mitochondrial health, and data-driven views on popular food and supplement trends—all grounded in current science. The episode brims with rapid-fire questions drawn directly from FoundMyFitness Premium members, giving listeners practical, actionable advice across a wide array of nutrition, supplement, and fitness topics.

Key Discussion Points & Insights

1. Exogenous Ketones: Why, What, and How

[02:00-11:00]

• Purpose & Effects: Dr. Patrick discusses her current use of exogenous ketones, especially on days when she skips high-intensity interval training (HIIT), which naturally boosts brain lactate and supports cognitive performance.

• Mechanism of Action: Beta-hydroxybutyrate (BHB), the key circulating ketone, mimics lactate's effect by activating brain-derived neurotrophic factor pathways and providing a calm, focused energy.

  "It's not the same as drinking coffee, but I feel focused, but a very calm focus. It seems to calm me a little bit and allow me to focus better."
  — Rhonda Patrick, [03:29]

• Products & Dosing: She experiments primarily with Delta G (the "Oxford ketone" developed by Dr. Richard Veech and Kieran Clarke), which contains BHB esterified to 1,3-butanediol. Immediate effects come from BHB, while the ester provides a longer-lasting BHB release.

  • Delta H (11g BHB per dose) for moderate needs; higher-dose versions (25g) available.
  • Ketone IQ: Contains only 1,3-butanediol (no BHB), slower acting—best taken at least an hour before cognitive-demanding tasks.

• Comparison with Dietary/Fasting Ketosis: All three (exogenous ketones, ketogenic diet, and fasting) create a state of "calm focus" attributed to GABA/glutamate balance shift in the brain.

  "For me, that is hugely beneficial because I do sometimes have an amount of background anxiety, particularly if I have to perform."
  — Rhonda Patrick, [08:11]

2. Coffee Protocol: Beans, Brewing, Filters, and Health Impacts

[11:00-26:00]

Filter Safety & Brewing Methods

• Chemex Unbleached Filters: Dr. Patrick uses these, affirming their safety.

• Chemex Pour Over Glass Coffee Maker: Preferred for being non-plastic and effective at filtering diterpenes (which can raise LDL cholesterol).

• Purity Coffee: Her go-to brand for both decaf (currently favored) and regular, due to third-party testing for polyphenols, heavy metals, and pesticides.

  "I use the Purity Coffee brand. ... Their light to medium roast preserves around 65% more of these polyphenols than other organic brands do."
  — Rhonda Patrick, [16:43]

Coffee & Health: Polyphenols, Caffeine Metabolism, and Lipids

• Polyphenol Content: Chlorogenic acids in coffee support cognitive health. Paper filters maximize removal of LDL-raising diterpenes.

• Dairy and Protein Additions: Adding dairy slows polyphenol absorption but doesn't matter long-term; for immediate effects, use plant milks. Protein delays polyphenol bioavailability—timing protein 30min before/after coffee helps.

  "If you’re wanting that immediate polyphenol boost to your brain, then you probably should not add dairy."
  — [22:23]

• Caffeine Metabolism: Those with slow-metabolizer genes should limit caffeine to mornings; personalized self-experimentation recommended.

• Dehydration Myth: Up to 4 cups daily (200mg/cup) does not meaningfully dehydrate healthy adults.

  "There’s really just not a lot of evidence that it’s causing dehydration in most normal circumstances."
  — [19:56]

• Plastic & Pods: Avoid plastic coffee appliances and pods—risk of microplastic/BPA leaching.

  "My biggest concern ... is the hot liquid going through plastic, which ... rapidly accelerates the breakdown of microplastics."
  — [24:54]

Coffee & Mineral Absorption

• Iron: Minor inhibitory effect on absorption; space coffee at least one hour from iron-rich meals for those with concerns.
• Other Minerals: Little evidence of coffee impacting zinc, copper.

3. Supplement Stacks for Glucose, Lipids, and Mitochondrial Health

[26:00-33:00]

Dosing Protocols & Rationale

• Berberine: For glucose and lipid regulation, 600mg 3x/day with meals (1.8g total/day) aligns with research findings.

• Alpha Lipoic Acid: 600-1200mg daily.

• Ubiquinol: For general mitochondrial health, 100mg/day is sufficient. For egg/ovarian health (prepping for egg freezing), 400mg Ubiquinol or 600mg CoQ10 (ubiquinone) daily.

  "The ubiquinol is a more bioavailable form ... so 400mg a day of that is ... more equivalent to the 600mg a day of the CoQ10."
  — [28:55]

• Creatine: Dr. Patrick takes 10g daily, reporting improved afternoon energy and positive effect on lowering homocysteine.

  "I do take 10 grams of creatine a day."
  — [31:31]

• Myoinositol: 4g daily, both for sleep and ovarian reserve.

• Vitamin K2 and D: Now using Pure Encapsulations D + K2; all-in-one, non-affiliate.

• Lutein & Zeaxanthin: Covered in her multi; collagen added to coffee.

Benfotiamine, Choline, and Heavy Metals

• Moringa/Greens Powders: Dr. Patrick no longer takes them due to heavy metal risk—prefers Avmacol for sulforaphane (better tested, helps her mother’s tremors).

• Choline Supplementation: For those with poor absorption/TMAO risk, phosphatidylcholine preferred; citicoline (CDP-choline) also a low-TMAO risk, nootropic option.

  "The solution ... is you want to do phosphatidylcholine. Another potential form would be the citicoline … it’s much ... less prone to converting ... into TMA or TMAO."
  — [33:44]

4. Brand Preferences and Miscellaneous Advice

[33:00-36:00]

• Supplement Brands: Affirms frequent use of Thorne and Pure Encapsulations.
• CoQ10 Dosing: 100-200mg/day for mitochondrial health; 600mg/day reserved for egg/ovarian-specific outcomes.
• Coffee Makers: Glass and stainless-steel recommended—examples include Chemex and percolators/French press (if not avoiding diterpenes).
• Ketone Level Meter: Prefers Precision Xtra for blood ketones/glucose (not brand-specific).

Notable Quotes & Memorable Moments

• "You continue to feel [exogenous ketone effects] over the next couple of hours ... it's given me a little bit more motivation to revisit my experimentation with ketogenic diet." — Rhonda Patrick, [07:12]
• "If you like your French press coffee, by all means keep making it, particularly if your LDL and lipids are looking great." — [17:25]
• "There's really just not a lot of evidence that [coffee] is causing dehydration in most normal circumstances." — [19:56]
• "I do take collagen every morning in my coffee." — [29:11]
• "I've moved away from any sort of green powder supplements because I do, I do think they're just a high risk for heavy metals." — [31:45]

Timestamps for Important Segments

• [02:00] — Exogenous ketones: motivation, mechanism, and biohacking for performance
• [11:10] — Coffee protocols: filters, beans, and cholesterol
• [16:43] — Recommended organic coffee brands and testing standards
• [18:00] — Effects of dairy, protein, and timing on coffee's polyphenols
• [19:56] — Caffeine, dehydration myths, and mineral absorption
• [24:54] — Coffee pods and plastic use: health concerns
• [26:08] — Supplement protocol for glucose and lipids: doses & timing
• [28:55] — Ubiquinol and CoQ10 dosing, especially for egg quality
• [31:31] — Creatine’s overlooked benefits for methylation and homocysteine
• [33:44] — Choline sources: TMAO risk and forms to use

Final Thoughts

This AMA delivers a treasure trove of actionable, science-based insights—and a rare glimpse into Dr. Patrick's personal health routines, supplement stacks, and the evidence influencing her decisions. She blends rigor with practical advice, regularly emphasizing individual variability and the importance of self-experimentation.
For more content and deep dives on sleep, as well as further listener Q&As, listeners are encouraged to join the Premium community.