Rhonda Patrick: These 3 Things Give You Instant Mental Clarity & Zero Anxiety

ByLongevity Notes Editorial
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Peer-Reviewed Research
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Rhonda Patrick

Video Summary · March 26, 2026

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Key Takeaways

  • Do 10 minutes of vigorous exercise before high-stress events to improve cognition, reaction time, and focus while reducing anxiety.
  • Fast for 12+ hours to increase ketone production, which enhances brain-derived neurotrophic factor (BDNF), lowers anxiety, and improves focus.
  • Use cold exposure (e.g., cold plunge or cold shower) to boost norepinephrine, improve focus, and reduce background anxiety.

Supplements & Protocols Mentioned

  • Exogenous ketones (BHB): Take before high-stress events like public speaking or debates to improve cognitive clarity and reduce anxiety.

Products & Gear Mentioned

  • Cold plunge: Use for deliberate cold exposure to increase norepinephrine and reduce anxiety.

Notable Quotes

“When I do hard exercise, whether that’s high intensity exercise or for me, just resistance training, weight lifting, that is hard for me, everything else is easier.”

Bottom Line

To instantly improve mental clarity and reduce anxiety, engage in vigorous exercise, fast for 12+ hours, and use cold exposure or exogenous ketones before high-stress events.

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Medical Disclaimer

This article is for informational purposes only and does not constitute medical advice. The research summaries presented here are based on published studies and should not be used as a substitute for professional medical consultation. Always consult a qualified healthcare provider before making any changes to your health regimen.

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