PBD Podcast #740: Dr. Rhonda Patrick — Longevity Science, Anti-Aging Hacks & AI Gene Editing
Date: February 17, 2026
Guest: Dr. Rhonda Patrick (PhD Biomedical Science, Host of Found My Fitness)
OVERVIEW
In this information-packed episode, Patrick Bet-David sits down with renowned scientist and public health educator Dr. Rhonda Patrick for a sweeping discussion on aging, longevity, genetics, AI-fueled medical advances, exercise, diet, mental health, and societal well-being. The episode explores not only the promise and pitfalls of breakthrough science—from CRISPR and gene therapy to stem cell innovations—but also digs deep into actionable lifestyle changes and the existential aspects of happiness, purpose, and family. The interplay of hard science, personal experience, and ethical dilemmas makes for a riveting, optimistic, and occasionally philosophical conversation.
KEY TOPICS, INSIGHTS, & MOMENTS
1. Biological Age vs. Chronological Age
[00:04–05:30]
- Dr. Patrick introduces the concept of biological age (“the cells in our body have a biological age, and that biological age can be younger if you're leading a really healthy lifestyle, or they can be older” – [00:04]), and outlines how a healthy lifestyle can slow the clock.
- Practical takeaway: Focus on lowering your biological age through diet, exercise, and lifestyle—even if you can’t change your genetics.
2. Futurism: AI, Gene Editing, & Organ Regrowth
[07:15–20:00]
- AI’s Impact on Medicine: Patrick and Rhonda discuss how Large Language Models (LLMs) and AI will accelerate genetic, medical, and longevity research.
- Gene Editing & CRISPR: “CRISPR...that's a technology that's used to change just like a single nucleotide of DNA which can change the function of a gene. You can basically take someone who has a disease and completely wipe that disease out” – Dr. Patrick [17:00].
- Stem Cell Reprogramming: The process of turning old cells young again via “Yamanaka factors,” potentially reversing aging in human tissues ([08:45–11:14]).
- Regrowing Organs: Research advances allow scientists to grow or 3D-print organs from a person’s own cells. “Oh, your heart's giving out? We're gonna grow a new organ. It's from your own cells, so you're not gonna have that rejection” – Dr. Patrick [13:04].
- Ethical Dilemmas: Choosing embryos for intelligence or appearance, genetic ‘tuning,’ and birth tourism (“...if you want to make an embryo that is smarter, that is more resilient to disease...it's hard. It's like this blurry line..." – Dr. Patrick [19:35]).
Notable Quote
"Gene therapy...can deliver those genes to the right organs in humans. And then again, you'll be able to now deal with the stresses of aging better." – Dr. Patrick [14:16]
3. Human Qualities vs. Enhanced/AI Abilities
[25:10–29:22]
- Patrick poses thought experiments about what will impress us in an AI-augmented future. Dr. Patrick predicts empathy, arts, creativity, and human error will be valued as technology levels the playing field of “raw intelligence.”
- Conversation explores why audiences crave realness, imperfection, emotion, and proof of humanity (“The audience likes imperfection… Passion, realness, vulnerability, sincerity.” – Patrick [28:21]).
- Dr. Patrick: “I crave the, the real authentic email, not AI generated” [29:22].
4. Debunking the Age Reversal Hype: The Brian Johnson Case
[29:32–32:44]
- Dr. Patrick unpacks the limits of biological age testing (“...the standard of deviation is about four to five years. So when you have hundreds of thousands of different people coming into that sample size, it's a lot more accurate...When you go down to these consumer available tests at the individual level, it's a lot of noise” [30:05]).
- While lifestyle can lower risk, claims like “47-year-old with an 18-year-old body” are not scientific.
5. Exercise as the Ultimate “Anti-Aging Drug” & Personal Hygiene
[33:07–39:24, 70:45–72:43]
- Landmark Study: Consistent, progressive exercise can “reverse the aging of the heart by about 20 years” (Dr. Patrick, referencing Dr. Ben Levine’s work [35:35]).
- Vigorous vs. Moderate Exercise: One minute of vigorous equals four of moderate for all-cause mortality protection; more impressive for cardiovascular protection ([70:50]).
- “Being sedentary is a disease” – Dr. Patrick [76:38]. She advocates treating exercise like brushing your teeth—a daily necessity.
Notable Quotes
“People need to think about exercise as part of their personal hygiene.” – Dr. Patrick [38:31] “You can accumulate these short bursts of exercise...It can be these short, brief bursts of what are called exercise snacks.” – Dr. Patrick [78:17]
6. Diet, Obesity, and The GLP-1 Debate
[40:18–53:24]
- Examines recent cultural narratives around obesity (“being fat is not my fault,”– referencing Oprah [40:18]), genes, and new drugs like GLP-1 receptor agonists (Ozempic).
- Dr. Patrick: There is no single “obesity gene”; ultra-processed foods can cause insulin resistance in the brain, driving hunger and visceral fat.
- Intermittent fasting and calorie restriction are powerful, practical tools—“calorie cutting is the number one way that you can actually lose visceral fat and ultimately lose weight” [46:32].
- GLP-1s are not a magic bullet: “If you lose a lot of weight really rapidly, you can increase the risk of gallbladder stones...There are risks” – Dr. Patrick [52:00–52:40].
7. Creatine: From Muscle to Brain Fuel
[53:59–62:44]
- Creatine is making a comeback not just for muscle but also for cognitive resilience (“...when you take in creatine and you're doing training...the creatine allows you to make energy faster” [55:43]).
- 10 grams per day can meaningfully increase brain creatine and support cognition, especially under stress or sleep deprivation (“...their cognitive function is not only not compromised...it was better than their baseline cognitive function” [59:37]).
- Dr. Patrick personally uses and recommends higher doses, especially for vegetarians/vegans or those under cognitive strain.
8. Exercise, Cancer and Chemotherapy: The Latest Science
[66:23–75:35]
- Dr. Patrick: Chemotherapy effective for blood cancers (leukemia/lymphoma) but blunter for solid tumors.
- New empirical studies (Nature Communications, “accelerometers on 200,000 people”) show high-intensity exercise is far more efficient for disease prevention than previously thought.
- Adding exercise to standard cancer therapies (exercise oncology) significantly improves survival and reduces recurrence.
Notable Quote
“People that have a low cardiorespiratory fitness—that predicted their early mortality, the same or even more than smoking, than type 2 diabetes, than cardiovascular disease” – Dr. Patrick [76:38]
9. Mental Health, Anxiety, & Performance Hacks
[79:35–90:49]
- Exercise (especially vigorous) is Dr. Patrick’s #1 recommendation for mood, performance, and cognitive sharpness before public speaking ([81:28]).
- Ketones (via fasting or exogenous supplements) can boost focus, calm “background noise,” and lower anxiety during high-pressure events.
- Deliberate cold exposure (cold plunges or showers) or saunas can further enhance mental resilience.
- Self-awareness about brain type (engineer/conspiracy) and using gratitude practices also discussed.
10. Family, Relationships & Social Ties: The True Foundations of Longevity
[90:49–95:29]
- Marriage with children overwhelmingly correlates with longer life and happiness (“Being married with kids, I think that's like unanimously...Happiness is really linked to longevity and health” [91:05]).
- Empirical studies (Harvard Longitudinal Aging Study, Dr. Arthur Brooks) and Rhonda’s personal reflections reinforce the vital role of meaningful relationships over “money or followers.”
- Societal shift away from family/children is critically examined (“...as you get older, things change. And it's harder to have relationships if you don't establish them early” – Dr. Patrick [93:07]).
- Both speakers share candid regrets about family size, later-life parenthood, and lessons for those still making these decisions.
11. Happiness, Purpose, and the Limits of Achievement
[117:20–127:24]
- Discussion of why even high achievement, power, fame, or money do not guarantee happiness (“plenty of people that are very successful, very wealthy, very powerful that are not happy” [119:46]).
- Happiness as a “practice, not a state”—you need to actively cultivate it through relationships, purpose, gratitude, and doing difficult things [127:05].
- Dr. Patrick: Mortality-awareness (thinking about your finite life) is a powerful tool for refocusing on what really matters.
- Spirituality and reconnecting with faith, especially via motherhood, are also explored.
12. **Rapid Fire:
Bilingualism, Gut Microbiome, and Kids & Sugar**
[128:23–138:25]
- Bilingualism and Novelty: Strong links to brain health, delayed Alzheimer's, and neuroplasticity (“...when you are experiencing...novel experiences...that takes a lot of cognitive power” [128:23–129:55]).
- Gut Health: Gut inflammation affects everything from mood to aging; focus on fermentable fibers from fruits/skins, oats, mushrooms, and physical exercise for a robust microbiome.
- Real-World Parenting: Educating young kids about sugar—“...you'd be surprised how much these children can actually understand” [137:52]. Education trumps command-and-control in creating lasting healthy habits.
MEMORABLE QUOTES & SEGMENTS (w/ Timestamps)
- “Being sedentary is a disease, and we need to start thinking about it as a disease.” – Dr. Patrick [76:38]
- “I'm excited about healthier living. I'm excited about intelligence—again, how do you define intelligence? That's a whole other question.” – Dr. Patrick [20:15]
- “You don't get the good stuff unless you put in the work.” – Podcast Guest, responding to cultural pessimism about parenting [96:01]
- “Calorie cutting is the number one way that you can actually lose visceral fat and ultimately lose weight.” – Dr. Patrick [46:32]
- “People need to think about exercise as part of their personal hygiene … It's not an add-on.” – Dr. Patrick [38:31]
- “There's no just obesity gene, okay? There are genes that are associated with predisposing someone to gaining fat easier...but it's not like there's just one obesity gene that makes you obese.” – Dr. Patrick [41:11]
- “At the end of the day, you do have a certain genetic potential...But you also have a genetic component to living to 100” – Dr. Patrick [07:59]
- “Creatine for the brain—now the question is, well if it's getting into the brain, what is it doing there? ... Creatine in the brain shines under a stressful condition.” – Dr. Patrick [59:37]
- “Think about mortality....when you are in that phase of the end of your life, what is it that's going to be important to you at that moment?” – Dr. Patrick [122:11]
PRACTICAL TAKEAWAYS
- Consistently exercise (especially vigorous) to reverse aging markers in the heart and brain—even starting at 50 ([35:35], [36:14]).
- Make exercise habitual—as routine as brushing your teeth ([38:31]).
- Diet matters more than genes for most people’s weight and metabolic health ([46:05]–[53:24]).
- Intermittent fasting is accessible, effective, and sustainable for visceral fat control ([47:49]).
- Creatine is safe, effective, and offers brain benefits at higher doses (10g/day) ([57:58]–[59:37]).
- Social ties, meaningful relationships, and positive outlook are more important for longevity than status or money ([91:05]–[95:29]).
- Novelty—like learning a language or new skill—protects your brain ([128:23]).
- Gut health is foundational—feed your microbiome with prebiotic, fermentable fibers ([134:15]).
- Educate kids on nutrition transparently and early ([137:52]).
SUGGESTED LISTENING
Check timestamps above for deep dives into:
- AI & Genetics [07:15–20:00]
- Exercise & Cancer [66:23–72:43]
- Obesity/GLP-1 Debate [40:18–53:24]
- Family & Happiness [90:49–127:24]
- Big-Picture Longevity Hacks [entire episode]
For more:
- Dr. Rhonda Patrick’s podcast: Found My Fitness
- Her weekly science & nutrition newsletter (free at site above).
This summary captures the episode’s tone—engaged, challenging, optimistic, and practical—while distilling the scientific rigor and genuine, human warmth that both Dr. Patrick and Patrick Bet-David bring to the mic.