Visceral fat is destroying your organs. The Longevity Scientist Dr Rhonda Patrick explains what actually burns it!

Dr. Rhonda Patrick is a Ph.D. biomedical scientist specialising in ageing, nutrition, and disease prevention. She is the founder of FoundMyFitness, a popular YouTube channel and podcast dedicated to translating complex health science into actionable advice.

She explains:

◼ Why visceral fat acts like a toxic organ that doubles your risk of early death

◼ How 2 weeks of poor sleep increased visceral fat by 11% without gaining a pound

◼ The 3 chemicals hiding in everyday plastic that are crashing testosterone levels

◼ Her personal intermittent fasting protocol and the "metabolic switch" that burns belly fat

◼ Why the current exercise guidelines are wrong and what the science actually shows

00:00 Intro

00:02:45 Why Visceral Fat Is More Dangerous Than You Think

00:14:23 What Happens to Your Body When You Don’t Sleep Enough

00:20:17 The Hidden Habits Quietly Increasing Your Visceral Fat

00:21:48 How to Reverse Insulin Resistance Before It Gets Worse

00:25:41 Intermittent Fasting: What Actually Happens Inside Your Body

00:30:08 Why Your Body Repairs Itself When You Stop Eating

00:31:04 Fasted Training: Does It Burn More Fat or Backfire?

00:35:43 Why Belly Fat Spikes During Perimenopause—and What Helps

00:42:14 3 Hormone-Disrupting Chemicals You’re Exposed to Daily

00:49:56 How to Actually Avoid Toxins in Everyday Life

00:57:43 Are Microplastics Leaking Into Your Food Right Now?

00:59:40 The Safest Way to Store Condiments (Most People Get This Wrong)

01:01:18 Which Kitchen Utensils Are Secretly Harming You?

01:03:25 Why Your Blender Might Be Contaminating Your Food

01:09:05 Inside Steve’s Supplement Stack: What He Actually Uses

01:12:19 Do Multivitamins Really Extend Your Life?

01:13:07 Are Men’s Multivitamins Worth It—or Misleading?

01:14:58 How to Tell If Your Multivitamin Is Actually Good

01:20:46 Creatine: The Supplement That Does More Than Build Muscle

01:31:13 Curcumin: The Anti-Inflammatory Compound Backed by Science

01:33:49 The Molecule That Could Help Your Cells Stay Younger

01:41:35 Exogenous Ketones: Shortcut to Energy

01:48:18 What Is “Peakspan” and Why Should You Care?

01:55:09 How to Extend Your Peak Years (Not Just Your Lifespan)

02:01:01 How AI Could Be Rewiring Your Ability to Think

02:10:54 Why Current Exercise Guidelines Might Be Failing You

02:21:55 Why Sitting Too Much Is More Dangerous Than You Realize

02:24:07 GLP-1 Drugs: Miracle Weight Loss or Hidden Risks?

Enjoyed the episode? Share this link and earn points for every referral - redeem them for exclusive prizes: https://doac-perks.com

Independent Fact Check: https://stevenbartlett.com/wp-content/uploads/2026/03/DOAC-Dr-Rhonda-Patrick-2026-Independent-Research-Further-Reading.pdf

Follow Dr Rhonda:

Instagram - https://link.thediaryofaceo.com/B51VVNS

X - https://link.thediaryofaceo.com/BZD8DMW

YouTube - https://link.thediaryofaceo.com/CnuZdXT

Health Newsletter - https://link.thediaryofaceo.com/72VO9Ea

You can download Rhonda's free protocol guides, here:

The Cognitive Enhancement Blueprint - https://link.thediaryofaceo.com/7GoLoul

The Omega-3 Supplementation Guide - https://link.thediaryofaceo.com/DudfUef

How to Train According to the Experts - https://link.thediaryofaceo.com/G3gvLtG

The Diary Of A CEO:

◼ Join DOAC circle here - https://doaccircle.com/

◼ Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook

◼ The 1% Diary is back - limited time only: https://bit.ly/3YFbJbt

◼ The Diary Of A CEO Conversation Cards (Second Edition): https://g2ul0.app.link/f31dsUttKKb

◼ Get email updates - https://bit.ly/diary-of-a-ceo-yt

◼ Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb

Sponsors:

Stan - Visit https://coach.stan.store/?ref=stevenbartlett&utm_source=youtube&utm_medium=podcast&utm_campaign=episode3

LinkedIn Marketing - https://www.linkedin.com/DIARY

Saily - Download from the app store and use code DOAC at checkout for 15% off. For more details: https://saily.com/DOAC ⛵

Cometeer - https://cometeer.com/steven for $30 off your first order *Steven is an investor in this business

Ketone - https://ketone.com/STEVEN for 30% off your subscription order