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 not the same as like drinking a cup of coffee. It's also anxiolytic."
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.
"My creatine is amazing. I no longer have that afternoon slump. 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."
