What are the key takeaways from this Found My Fitness episode?

Key insights include: **Exogenous Ketone Types:** Delta G and Ketone Aid use beta-hydroxybutyrate ester bonded to 1,3-butanediol, providing immediate effects plus sustained release over 90 minutes as the liver converts the ester. Ketone IQ contains only 1,3-butanediol at 5 grams, requiring one hour pre-consumption for conversion. Beta-hydroxybutyrate creates calm focus by shifting neurotransmitter balance toward GABA over glutamate, reducing anxiety while maintaining cognitive performance.; **Blood Sugar Supplement Protocol:** Berberine requires 600mg three times daily with meals for total 1,800mg to effectively impact glucose and lipid panels. Alpha lipoic acid dosing ranges 600-1,200mg daily. Ubiquinol at 100mg daily supports general mitochondrial health. This combination targets glucose regulation and lipid optimization when taken consistently at meal times for berberine's glucose-lowering effects to activate properly.; **Coffee Preparation Method:** Chemex glass pour-over with unbleached filters removes diterpenes that raise LDL cholesterol while preserving 65% more polyphenols than other organic brands. Purity Coffee brand provides third-party testing for pesticides and heavy metals. Avoid Nespresso capsules due to plastic lining that releases microplastics and BPA into hot beverages. Paper filters significantly reduce diterpene content for cardiovascular protection.

How long is this episode of Found My Fitness?

This episode is 33 minutes long. SignalCast provides an AI-generated summary so you can get the key insights in about 3 minutes.

Found My Fitness

#105 Exogenous ketones, my coffee protocol, and supplements for blood sugar regulation (Premium Member Q&A July 2025)

August 5, 2025

33 min episode · 2 min read

Episode

33 min

Read time

2 min

Topics

Productivity, Health & Wellness, Product & Tech Trends

AI-Generated Summary

Published Feb 15, 2026

Key Takeaways

✓Exogenous Ketone Types: Delta G and Ketone Aid use beta-hydroxybutyrate ester bonded to 1,3-butanediol, providing immediate effects plus sustained release over 90 minutes as the liver converts the ester. Ketone IQ contains only 1,3-butanediol at 5 grams, requiring one hour pre-consumption for conversion. Beta-hydroxybutyrate creates calm focus by shifting neurotransmitter balance toward GABA over glutamate, reducing anxiety while maintaining cognitive performance.
✓Blood Sugar Supplement Protocol: Berberine requires 600mg three times daily with meals for total 1,800mg to effectively impact glucose and lipid panels. Alpha lipoic acid dosing ranges 600-1,200mg daily. Ubiquinol at 100mg daily supports general mitochondrial health. This combination targets glucose regulation and lipid optimization when taken consistently at meal times for berberine's glucose-lowering effects to activate properly.
✓Coffee Preparation Method: Chemex glass pour-over with unbleached filters removes diterpenes that raise LDL cholesterol while preserving 65% more polyphenols than other organic brands. Purity Coffee brand provides third-party testing for pesticides and heavy metals. Avoid Nespresso capsules due to plastic lining that releases microplastics and BPA into hot beverages. Paper filters significantly reduce diterpene content for cardiovascular protection.
✓Fertility Supplement Stack: Women preparing for egg freezing should take 400mg ubiquinol daily (equivalent to 600mg ubiquinone), 2 grams omega-3, 5,000 IU vitamin D, 3mg melatonin for antioxidant effects, 4 grams myo-inositol, plus methylated B vitamins in prenatal form. This protocol specifically targets mitochondrial health in eggs and ovarian reserve improvement over several months before egg retrieval procedures.
✓Choline Without TMAO Risk: Phosphatidylcholine capsules provide choline without increasing TMAO levels, unlike choline bitartrate salts that gut bacteria ferment into trimethylamine. Four weeks of phosphatidylcholine supplementation shows no TMAO increase, while equivalent choline bitartrate doses sharply raise TMAO. CDP-choline (citicoline) offers another low-TMAO option with nootropic benefits for acetylcholine production and cognitive function.

What It Covers

Rhonda Patrick shares her personal supplement protocols and answers member questions about exogenous ketones, coffee preparation methods, blood sugar regulation supplements, and fertility optimization. She explains her switch to Delta G ketone esters for cognitive performance, her Chemex pour-over coffee routine with Purity Coffee brand, and optimal dosing for berberine, ubiquinol, and alpha lipoic acid combinations.

Key Questions Answered

•Exogenous Ketone Types: Delta G and Ketone Aid use beta-hydroxybutyrate ester bonded to 1,3-butanediol, providing immediate effects plus sustained release over 90 minutes as the liver converts the ester. Ketone IQ contains only 1,3-butanediol at 5 grams, requiring one hour pre-consumption for conversion. Beta-hydroxybutyrate creates calm focus by shifting neurotransmitter balance toward GABA over glutamate, reducing anxiety while maintaining cognitive performance.
•Blood Sugar Supplement Protocol: Berberine requires 600mg three times daily with meals for total 1,800mg to effectively impact glucose and lipid panels. Alpha lipoic acid dosing ranges 600-1,200mg daily. Ubiquinol at 100mg daily supports general mitochondrial health. This combination targets glucose regulation and lipid optimization when taken consistently at meal times for berberine's glucose-lowering effects to activate properly.
•Coffee Preparation Method: Chemex glass pour-over with unbleached filters removes diterpenes that raise LDL cholesterol while preserving 65% more polyphenols than other organic brands. Purity Coffee brand provides third-party testing for pesticides and heavy metals. Avoid Nespresso capsules due to plastic lining that releases microplastics and BPA into hot beverages. Paper filters significantly reduce diterpene content for cardiovascular protection.
•Fertility Supplement Stack: Women preparing for egg freezing should take 400mg ubiquinol daily (equivalent to 600mg ubiquinone), 2 grams omega-3, 5,000 IU vitamin D, 3mg melatonin for antioxidant effects, 4 grams myo-inositol, plus methylated B vitamins in prenatal form. This protocol specifically targets mitochondrial health in eggs and ovarian reserve improvement over several months before egg retrieval procedures.
•Choline Without TMAO Risk: Phosphatidylcholine capsules provide choline without increasing TMAO levels, unlike choline bitartrate salts that gut bacteria ferment into trimethylamine. Four weeks of phosphatidylcholine supplementation shows no TMAO increase, while equivalent choline bitartrate doses sharply raise TMAO. CDP-choline (citicoline) offers another low-TMAO option with nootropic benefits for acetylcholine production and cognitive function.

Notable Moment

Patrick reveals she takes 10 grams of creatine daily instead of the standard 5 grams, which eliminated her afternoon energy dips and allowed her to switch to decaf coffee. She explains creatine reduces homocysteine by freeing up methylation groups normally used for creatine synthesis, allowing those methyl groups to convert homocysteine back to methionine instead.

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