#105 Exogenous ketones, my coffee protocol, and supplements for blood sugar regulation (Premium Member Q&A July 2025)
In this FoundMyFitness AMA preview, Dr. Rhonda Patrick discusses why she uses exogenous ketones for calm focus, details her personal coffee routine (beans, brewing, filters), and provides optimal dosages for supplements like ubiquinol, berberine, vitamin K2, and fertility-supporting nutrients, while also addressing concerns about heavy metals in greens powders.
Deep Dive Analysis
18 Topic Outline
Introduction to AMA and Personal Use of Exogenous Ketones
Understanding Different Exogenous Ketone Products and Their Effects
Exogenous Ketones for Calm Focus and Performance Anxiety
Rhonda's Personal Coffee Routine: Beans, Brewing, Filters
Diterpenes in Coffee: Health Implications and Filtration
Choosing High-Quality, Organic Coffee Beans
Coffee's Impact on Mineral Absorption and Hydration
Dairy's Effect on Coffee Polyphenol Bioavailability
Caffeine Metabolism, Sleep, and Brain Blood Flow
Avoiding Microplastics from Coffee Pods
Recommended Dosing for Ubiquinol, Berberine, Alpha Lipoic Acid
Key Supplements for Female Fertility and Egg Quality
Myo-inositol Benefits for Sleep and Ovarian Reserve
Creatine's Mechanism for Lowering Homocysteine Levels
Selecting a Vitamin K2 Supplement
Heavy Metal Concerns in Greens Powders and Alternatives
Choline Supplementation to Prevent TMAO Increase
General CoQ10 Dosing vs. Fertility-Specific Dosing
6 Key Concepts
Beta-hydroxybutyrate (BHB)
The major circulating ketone, found in exogenous ketone products. It acts similarly to lactate in the brain, activating genetic pathways like brain-derived neurotrophic factor and having an anxiolytic effect, leading to a calm focus.
Ketone Ester (e.g., Oxford Ketone)
A form of exogenous ketone where beta-hydroxybutyrate is esterified to 1,3-butane diol. It provides immediate BHB effects and a sustained release as the liver converts the 1,3-butane diol into more BHB over time.
1,3-Butane Diol (e.g., Ketone IQ)
A ketone precursor that the liver converts into beta-hydroxybutyrate. Products containing only this form are slower acting, requiring about an hour for effects to be felt, as there's no immediate BHB in the product.
Diterpenes
Oily substances found in unfiltered coffee that can raise LDL cholesterol. While generally considered 'bad' due to this effect, some in vitro evidence suggests potential anti-cancer benefits.
Chlorogenic Acids
Major polyphenols found in coffee, particularly beneficial for brain health. Their bioavailability can be affected by additives like dairy, which slow their immediate absorption.
TMAO (Trimethylamine N-oxide)
A pro-atherogenic compound formed when gut microbes ferment free choline salts into trimethylamine, which is then converted to TMAO. Supplementing with phosphatidylcholine or citicholine can help avoid this increase.
14 Questions Answered
Exogenous ketones, particularly beta-hydroxybutyrate, can provide a calm focus, activate brain-derived neurotrophic factor, and have an anxiolytic effect, similar to the benefits of lactate from high-intensity exercise.
Delta G (Oxford ketone) contains a beta-hydroxybutyrate ester, providing immediate effects and a sustained release, whereas Ketone IQ primarily uses 1,3-butane diol, which is a slower-acting precursor that needs liver conversion.
Yes, paper filters, especially Chemex unbleached ones, can filter out oily substances like diterpenes, which can raise LDL cholesterol.
Purity Coffee is recommended due to its organic beans, high chlorogenic acid content (polyphenols beneficial for brain health), and third-party testing for pesticides and heavy metals.
Coffee does not typically cause dehydration in normal amounts. While it can slightly inhibit iron absorption, this effect is minor for most people and can be mitigated by spacing coffee an hour away from meals.
Adding dairy to coffee dramatically slows the immediate bioavailability of beneficial polyphenols, though over the long term, they eventually catch up. For an immediate polyphenol boost, plant-based milks or MCT powder are better alternatives.
Slow caffeine metabolizers should typically limit caffeine to morning use, as it can take 10-12 hours to metabolize, potentially affecting sleep. However, if sleep is not impacted, their current protocol may be fine.
Nespresso capsules and similar pods are not recommended because the hot liquid passing through their plastic lining rapidly accelerates the release of microplastics and associated chemicals like BPA into the beverage.
For glucose regulation and lipid optimization, berberine is suggested at 600 mg three times a day with meals (total 1.8g/day), alpha lipoic acid at 600-1200 mg/day, and ubiquinol at 100 mg/day.
For improving egg quality, 400 mg/day of ubiquinol (or 600 mg/day of ubiquinone), a prenatal vitamin with methylated B vitamins, 5,000 IU/day vitamin D, 2 grams/day omega-3, 3 mg/day melatonin, and 4 grams/day myo-inositol are suggested.
Creatine can help lower homocysteine levels because its synthesis consumes a large number of methylation groups, freeing up other methyl groups to convert homocysteine back into methionine.
Many green powder supplements, including moringa, pose a high risk for heavy metal contamination. It's advisable to test heavy metal levels if consuming them, or consider alternatives like Avmacol.
To avoid increasing TMAO, phosphatidylcholine or citicholine (CDP choline) are recommended over free choline salts like choline bitartrate, as gut microbes are less likely to convert these forms into TMAO precursors.
For general mitochondrial health, 100-200 mg/day of CoQ10 is sufficient. The higher dose of 600 mg/day (or 400 mg ubiquinol) is specifically for increasing egg quality and ovarian reserve.
23 Actionable Insights
1. Avoid Plastic Coffee Makers
Do not use coffee makers or pods that are plastic-lined, such as Nespresso capsules, because hot liquid rapidly accelerates the breakdown of microplastics and associated chemicals like BPA into your beverage.
2. Avoid Green Powder Supplements
Do not take green powder supplements, including moringa powder, due to a high risk of heavy metal contamination; consider supplementing with Avmacol extra strength instead, as blood tests may show an increased heavy metal burden with green powder use.
3. High-Dose Ubiquinol for Egg Quality
For women in their mid-thirties preparing for egg freezing or seeking to improve mitochondrial health and egg quality, supplement with 400 milligrams of ubiquinol (the more bioavailable form of CoQ10) daily.
4. Comprehensive Supplement Stack for Egg Quality
To improve egg quality, women should consider adding a prenatal vitamin with methylated B vitamins, 5,000 IUs of vitamin D daily, approximately 2 grams of omega-3s daily, 3 milligrams of melatonin daily for antioxidant effects on eggs, and about 4 grams of myo-inositol daily.
5. Supplement for Glucose and Lipid Health
To optimize glucose regulation and lipid panels, take 600 milligrams of berberine three times a day with meals (total 1.8 grams/day), 600 to 1200 milligrams of alpha lipoic acid daily, and 100 milligrams of ubiquinol daily.
6. Choose Phosphatidylcholine to Avoid TMAO
When supplementing choline, opt for phosphatidylcholine or citicholine (CDP choline) instead of free choline salts like choline bitartrate, as these forms are less prone to being converted by gut microbes into pro-atherogenic TMAO.
7. Increase Creatine for Energy, Homocysteine
Take 10 grams of creatine daily to prevent afternoon sleepiness and improve homocysteine levels by freeing up methyl groups, which can then be used to convert homocysteine into methionine.
8. Use Exogenous Ketones for Calm Focus
Take exogenous ketones, specifically a beta-hydroxybutyrate ester product like Delta G’s Delta H (11 grams of ketones), to achieve a calm focus and cognitive boost, especially when missing high-intensity interval training or before performing.
9. Select High-Quality Coffee Brand
Choose an organic coffee brand like Purity Coffee, which provides third-party testing and data on polyphenol content (e.g., chlorogenic acid) and confirms freedom from pesticides and heavy metals for brain health benefits.
10. Filter Coffee to Reduce Diterpenes
Use a paper filter, such as a Chemex unbleached coffee filter, to remove oily substances called diterpenes from coffee, as these can raise LDL cholesterol, particularly for individuals at higher risk for dyslipidemia.
11. Avoid Dairy for Immediate Polyphenol Boost
If you desire an immediate polyphenol boost to your brain from coffee, avoid adding dairy, as it dramatically slows the bioavailability of polyphenols; instead, use MCT powder or a plant-based milk like almond milk.
12. Time Protein Around Coffee
If concerned about the delayed bio-release and bioavailability of polyphenols, time your protein intake 30 minutes before or after consuming coffee.
13. Choose Unbleached Coffee Filters
Use unbleached coffee filters, such as Chemex unbleached filters, as some coffee filters can contain sneaky chemicals or glue.
14. Use Pour-Over Glass Coffee Maker
Opt for a pour-over glass coffee maker, like the Chemex, to avoid plastic contact with hot water during brewing.
15. Time Coffee Away from Meals
To prevent minor inhibition of iron absorption, space out coffee consumption by at least an hour from your meals.
16. General CoQ10 Dose for Mitochondria
For general mitochondrial health, a daily dose of 100 to 200 milligrams of CoQ10 or ubiquinol is sufficient, as the higher 600-milligram dose is specifically for increasing egg quality or ovarian reserve.
17. Cycle Caffeine for Enhanced Effect
Cycle off caffeinated coffee periodically and then reintroduce it, as this practice can make the coffee more effective when you resume consumption.
18. Morning Caffeine for Slow Metabolizers
If you are a slow metabolizer of caffeine, limit your caffeine intake to the morning hours, as it may take 10 to 12 hours to metabolize, potentially affecting sleep if consumed in the afternoon.
19. Combine Vitamin D and K2
Consider using an all-in-one supplement that combines vitamin D and K2, such as Pure Encapsulations Vitamin D plus K2.
20. Add Collagen to Morning Coffee
Incorporate collagen into your morning coffee.
21. Get Lutein/Zeaxanthin from Multivitamin
Ensure your multivitamin contains lutein and zeaxanthin, as separate supplementation may not be necessary.
22. Monitor Ketones with Precision Xtra
Use a Precision Xtra meter to measure blood glucose and ketones with a finger prick.
23. Consider Thorne Supplement Brand
Consider using Thorne products for supplements like creatine and glutamine, as they are regarded as a good brand.
6 Key Quotes
I feel focused, but a very calm focus. So it seems to calm me a little bit and allow me to focus better.
Rhonda Patrick
It's not like they're just like villain and there's nothing good about them. There is potentially something beneficial, although we don't have a lot of evidence to support that.
Rhonda Patrick
If you're wanting that immediate polyphenol boost to your brain, then you probably should not add dairy.
Rhonda Patrick
My biggest concern with those isn't the coffee type. It's the hot liquid going through plastic, which as we have talked about several times, rapidly accelerates the breakdown of microplastics into your beverage, as well as their associated chemicals like BPA into your beverage.
Rhonda Patrick
Creatine has been shown in some, some studies to improve homocysteine because creatine is a major, major, major sink for, let's just call it methylation groups.
Rhonda Patrick
I do think that they're just a high risk for heavy metals. You can test this. There's a variety of blood tests that you can do, add back in some green powders, and you might see that your heavy metal burden goes up.
Rhonda Patrick