#105 Exogenous ketones, my coffee protocol, and supplements for blood sugar regulation (Premium Member Q&A July 2025)
Episode
33 min
Read time
2 min
Topics
Productivity, Health & Wellness, Product & Tech Trends
AI-Generated Summary
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.
Episode Transcript
Hey, everyone. Today's episode is something special and I'm truly excited to share it with you. Rather than a typical Found My Fitness episode, you're about to listen to an exclusive sneak peek of my most recent live Ask Me Anything session. Normally, these AMAs are reserved only for thalamic fitness premium members, but I think this one is so packed with valuable insights that I wanted to share it with everyone. So every month, premium members join me live to ask questions and get direct personalized answers about nutrition, supplements, longevity, sleep, fitness, you name it. No topic is off limits and we dive deep. Members tell me they love these sessions and personally, they're one of my favorite things to do each month. They're genuine, interactive, and filled with actionable insights grounded in rigorous science. What you're hearing today is just the first thirty minutes of a full ninety minute AMA. So in this preview alone, we cover fascinating topics like why I started taking exogenous ketones, my current coffee routine including what beans and brewing methods I prefer, optimal doses of supplements like Ubiquinol, Berberine, alpha lipoic acid, vitamin k two, and even whether certain popular greens powders contain concerning levels of heavy metals. But there's so much more waiting for you in the full ask me anything. If you enjoy what you hear today and if the science and advice resonate with you, I'd like to invite you to join our Found My Fitness premium community. Becoming a premium member isn't just about accessing hundreds of hours of exclusive deeply researched health content, though that's definitely a great perk. It's about being a part of something bigger. Your membership directly supports my mission to keep FoundMyFitness entirely ad free. Free from commercial bias and focused on delivering trustworthy, science driven insights to as many people as possible. Every new member empowers me and my team to produce better episodes, deeper research, and even more high quality content for everyone, free and premium alike. Give it a try. If you love it, stay with us. If not, no worries. You can always cancel. But I genuinely believe you're gonna find incredible value and you're gonna love it. And you're gonna have a sense of pride being a part of our community. So thank you so much for considering supporting this important work. Now let's dive into today's special AMA preview. Hi, everyone. Welcome to q and a number 72. Nice to see people from all around. I see people saying hi from their location. Excited to be here. Today, we're gonna do things a little differently. I'm gonna start with the rapid fire questions that I usually end with. And then after the rapid fire questions, I'll kinda get into some deep dive questions today. But I did mention in the chat that I was going to get my exogenous ketones, and I see some questions already in the chat about exogenous ketones and the and the …
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Books, tools, and gear mentioned in this episode
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Gear
Products
- Purity CoffeeRecommended
“her Chemex pour-over coffee routine with Purity Coffee brand, and optimal dosing for berberine, ubiquinol, and alpha lipoic acid combinations”
“Delta G and Ketone Aid use beta-hydroxybutyrate ester bonded to 1,3-butanediol, providing immediate effects plus sustained release over 90 minutes”
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