Summary
Exogenous ketones deliver calm, focused energy by mimicking the brain effects of HIIT. Includes specific dosing for ubiquinol, berberine, alpha-lipoic acid, and vitamin K2, plus a filtered coffee protocol that removes LDL-raising compounds.
Key Points
- Exogenous ketones provide calm, focused energy on days without HIIT which naturally boosts brain lactate
- Beta-hydroxybutyrate activates brain-derived neurotrophic factor pathways similar to lactate
- Dr. Patrick uses Chemex Pour Over Glass Coffee Maker to filter diterpenes which raise LDL cholesterol
- Purity Coffee is her go-to brand for both decaf and regular coffee
- Episode covers ideal dosing for ubiquinol, berberine, and alpha-lipoic acid
- Discusses supplements for fertility and egg quality
- Covers vitamin K2 supplementation and dosage recommendations
Key Moments
Rhonda's exogenous ketone routine: anxiolytic focus without the caffeine crash
Rhonda describes exogenous ketones as providing calm, focused energy that differs from coffee -- anxiolytic rather than stimulating.
"It's also anxiolytic. So, what I find when I take some exogenous ketones is that I feel it's not the same as like drinking a cup of coffee."
Rhonda's coffee protocol: switched to decaf after higher-dose creatine eliminated afternoon slump
After increasing her creatine dose, Rhonda no longer experiences the afternoon energy dip and has largely switched to decaf coffee.
"I don't necessarily want to call it a crash because I wasn't really crashing, but I would often get a little sleepy, you know, two, three o'clock in the afternoon. I no longer have that with my higher dose of creatine. And so I've also gone down to decaf."
Coffee filters, brands, and safe daily dose: up to 4 cups (800mg) appears safe
Rhonda uses Chemex unbleached filters, recommends checking brands for mold testing, and notes studies support up to four 200mg cups daily as safe.
"There was a study showing that four, 200 mil cups of coffee per day is about four milligrams of caffeine per kilogram."
