YouSaid · the spoken record

Dr. Rhonda Patrick

lines on the record: 156
first: 2017-05-04
most recent: 2017-05-04
sittings or episodes: 1
sources: podcast

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“teased out yet. Okay, on to the last question. Sarah Fox asks for superior health, do you recommend to stay away from any alcohol or are an occasional couple glasses of red wine on the weekends okay? Sarah, you and indeed probably Tim will be relieved to know that I think a couple glasses of red wine on weekends are probably okay. Okay, having answered my last question, I want to give a big, huge, gigantic thing to Tim for having me back on the show. It's been an enormous privilege that I am just extremely grateful for. I'd also like to give a special thanks to those of you that have submitted some really fantastic questions that show an amazing amount of attentiveness to some of my pet passions. And of course, thank you, the person listening right now, whoever you are, for listening. Your time and attention means something to all of you. Keep being awesome.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Respiratory chain, which is a very important complex in the mitochondria that is responsible for energy production and thus inhibits oxygen consumption in the mitochondria. Believe it or not, several researchers actually think that this may be an important mechanism by which menformin affects aging. This is because by inhibiting the mitochondria, this turns down mitochondrial metabolism which may mean the mitochondria accumulate less damage since they aren't working as hard. The consequence of complex one inhibition bimetformin is a decline in ATP production and an increase in ADP and AMP production, and this activates AMP kinase. So far as I am aware, the complex one inhibition in mitochondria does not appear to cause mitochondrial toxicity. Future studies will help better illuminate if and how metformin can reliably extend human health span and whether or not this doesn't come with some sort of drawback that just hasn't”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Of cardiovascular disease. Other studies have found that taking metformin is associated with the reduced cancer risk and it also preserved cognitive function. But the study that got the most attention and certainly piqued my own interest was a British study involving around seventy eight thousand individuals that found that adults with type two diabetes who took metformin on average live longer than healthy HMA match controls. That was kind of mind blowing for me. Oddly enough, among the many compounds that have been shown to affect lifespan in animals, including metformin, rapamyasin, resveratrol, and others, metformin has generally not been that impressive, but metformin does have a long reassuring track record since people with type two diabetes have been taking it since the nineteen sixties. Still, I don't take it, but I'm interested for its future and will be keeping an eye on emerging research. To more directly answer the original question, Metformin does inhibit complex one of the mitochondrial.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Energy is fat. This ultimately altered gene expression, which then allowed for increased fat storage and decreased fat burning. Similarly, humans Briefly, for those of you that do not know what Metformin is, Metformin is a drug, specifically a Biguani derivative, that is primarily used for the treatment of type 2 diabetes. It helps control blood glucose levels and restore insulin sensitivity. It decreases the amount of blood sugar that the liver produces mostly through reducing gluconeogenesis in the liver via AMP kinase activation. It also reduces the amount of glucose that the intestines or stomach absorb. In addition to affecting blood glucose, metformin affects other pathways involved in metabolism, inflammation, and growth. That said, the reason why Emily may be asking this question if I were to venture a guess is because over the last few decades there have been several hints that met Forman in addition to regulating blood sugar and people with type two diabetes might also prevent diseases associated with aging.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Food with the expectation that you're taking it under the care of a physician. So while I don't know of any particular risk from taking probiotics, it's always good to follow the prudent podcast listener's rule and consult a physician before trying to treat what may be a medical condition. The next question is from Mary Maxi, who asks, are artificial sweeteners bad for gut health or overall health? Should they be avoided? I try to avoid them because they may have adverse effects on gut health and through that overall health too. Once in a while it's probably fine but for everyday use as the case with daily diet soda it's not a good idea in my opinion. There was a study published in two thousand fifteen that showed that artificial sweeteners alter the gut microbiome both in mice and in a small group of human trial participants. In the mice they tested saccharin, sucralose and aspartame and found that they increased the population of bacteria that are better at extracting energy specifically glucose from food and then store”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Increased in quantity. So this sort of feeds into that earlier discussion about how probiotics can have positive effects, but then when you go and actually look at the changes from the probiotics, they may be somewhat unexpected. Additionally, in my experience, some of the strains actually present in the superprobiotic BSL number three did begin to show up as well. All of that said, as a person with former gut problems that seem to have been resolved, I no longer take BSL number three every day because frankly it is a bit cost prohibitive and probably not even necessary for me at this point. Instead, I take a maintenance dose every week or so and generally keep what I consider an airtight diet that promotes a healthy microbiome through the consumption of an abundance of various types of healthy fermentable fiber. If you're listening to this and look up VSL number three online, again, no affiliation here, be aware that it can be bought directly from the manufacturer and shipped to your home without a prescription, but they do advertise it as a medical.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Conditions ranging from the more obvious like antibiotic induced diarrhea, but also its effect on insulin signaling, atherosclerosis, food allergy, colitis, liver dysfunction, lipid profiles, blood pressure, and more. But to speak to Luke's question about whether species and probiotics are able to gain a foothold, I have anecdotally, measured in both mine and my husband's microbiome species using a consumer service both before and after taking BSL number three for several months, and did find that the BSL number three caused new species of commensal bacteria to crop up that were not quantifiable at my baseline and were not even species necessarily found in BSL number three. I think it is possible that some of the probiotic strains that were in the BSL number three produced what are known as short-chain fatty acids, small molecules like lactate, which then ultimately provide fuel for other neighboring strains of bacteria that I may have had in very small quantities already present in my gut, which then became more detectable once they sufficiently.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“That you're confident is alive when it arrives to you and also has a sufficient quantity of bacterial cells that can actually make an impact. There's one particular product that stands out for this reason and also because the sheer volume of clinical evidence that you can find by just searching its name in Google Scholar or PubMed. The product to which I'm referring to is known as VSL number three, particularly the unflavored sachets which has four hundred fifty billion probiotics per serving packet. They also get shipped in an actual cooler with ice packs to ensure they're viable when they get to you. By way of comparison, you might be lucky to find a probiotic with a hundred billion, but most contain more like ten billion or sometimes even less and the viability of those bacterial cells by the time it makes it off the shelf or out of the warehouse into your refrigerator may or may not be effectively zero. There are also dozens of publications showing the effectiveness of BSL number three both in humans and animals looking at its effect on a wide variety of”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Use of antibiotics is pretty much unambiguously negative from the perspective of the gut microbial communities. With each additional course causing even greater changes that shifts the community further away from its natural starting state. So it would not be prudent to seek out antibiotics strictly to try to liberate a little space in the gut. Interestingly, another time to take them may be while taking antibiotics too. Clinical studies have shown that this can reduce the potential of later CDF infections, among other things. Gut researcher doctor Justin Sonenberg at his Stanford has characterized probiotics as potential placeholders that prevent pathogens from gaining a foothold during recovery, which may be an interesting way to look at it. However, with that said, it is possible that with repeated use, as is the case with six months, that some can get a foothold in the mucin and stick there, to have a better chance of that happening or having any sort of therapeutic effect at all, it's helpful to first have a problem.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“What's interesting, however, is that probiotics can, while passing through, facilitate population shifts that may be otherwise less than straightforward while they pass through. Sort of like you introduce population A and B, but the resident populations X is diminished and resident population Y is increased, or alternatively the probiotics may also interact more directly with our immune system while they pass through. Basically there's still a ton of research to be done on probiotics. It's clear that in some cases they can be highly, highly effective for a variety of purposes, but sometimes the exact mechanism is a bit elusive and may not be strictly intuitive. This issue of already being colonized and existing biota taking up space does, however, come with certain obvious conclusions, the first of which is that if you are perhaps most advantage in taking probiotics shortly after you wiped out your existing population with antibiotics. It's important to note, however, that the cumulative effect of”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Gain a foothold at some point. If I take probiotics for six months and stop, will it introduce colonies survive? Your question actually highlights one of the important drawbacks of taking supplemental probiotics. In order for probiotics that are introduced to actually remain in the colon, which is where the majority of our gut microbiome resides, there has to be space for these tiny microbes to stay. The predominant way bacteria take up residence long term in the large intestines is by sticking to the mucin, which is the mucus like material that makes up the gut barrier and lines the interior of the gut. The problem is that unless a person has just taken a course of antibiotics that mucin is already effectively colonized with bacteria that already reside there, which can be a limiting factor that reduces the foothold that new species are able to gain, what this effectively means is that often probiotics that actually make it to the colon if they were alive when you took them end up being flow through instead of sticking around.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Plants that otherwise might be more common I'm very vigilant about avoiding refined or processed foods, especially refined sugar. I practice time-restricted eating and intermittent fasting to get the occasional dose of the ketone body beta hydroxybutyrate. I do not smoke or drink excessively. I make sure to exercise. This protocol works really well for me. But there may be life context being honest to God sedentary, for example, or possibly even genetic backgrounds in which we need to emphasize one philosophy over the other. Similarly, a person might have an important clinical reason for pursuing a ketogenic diet, in which case avoiding pitfalls like poor micronutrient intake can become especially important. Either way, I think there's a rich future in figuring out where individual variation in genetic polymorphisms come into play in the pursuit of a healthy lifestyle, and conversely, what approaches are more broadly applicable like time-restricted eating. Okay, on to the next question. Luke Hoscovic asks, do probiotics need to be taken forever or do the different strains of bacteria?”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Likely due to frailty. As I mentioned earlier, starting meant in middle age we lose about five to one percent of muscle mass a year and essential amino acids are important for maintaining muscle mass along with putting those muscles to work, of course. But if you recall earlier, there may be a flip side to that. Folks on a paleo or keto diet do include meat. This means that they may need to take special care to be active and not sedentary to put that IGF one to use. Remember that eating meat increases IGF one and for people that have even one component of an unhealthy lifestyle such as being sedentary, smoking or excessive drinking or obesity without trying to lose weight, for example, paleo and keto diets both have been shown to result in weight loss, this may increase all cause mortality and cancer mortality. So that is my sort of high level general summary of these three diets. Like I said, I personally choose to try to get the best of all worlds. I eat paleoish including fish and other meats, but with the big emphasis on”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“There are other examples. A great one I mentioned earlier are the omega-3 fatty acids. It may be tempting for vegetarians to just dose up on conventional plant sources like flaxseed. Some people have a gene polymorphism in a gene that encodes for the enzyme that converts the plant omega-3 ALA into EPA and DHA, the ones I refer to as marine omega-3 fatty acids a moment ago. And this can cause them to not convert as well as others. This can be circumvented by supplementing with something like microalgae oil and possibly eating higher concentrations of ALA, however. Or you may just be lucky and have a highly efficient converter of ALA, in which case it may not be a problem. Similarly, essential amino acids are much more abundant in meat and may be something that vegetarians may need to work a little harder to make sure they are getting enough of, particularly in older age.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Iron that is in phytate from a plant source. The bioavailability of iron in phytate is about one point eight times lower than the iron and bioavailability from heme. The poor bioavailability of iron that is bound to phytate has to do with the fact that humans cannot digest phytate, so most of that iron does not get absorbed. For this reason, the RDA for iron for vegetarians should be one point eight times higher. The RDA for adult males is about eight milligrams a day and for pre menopausal women about eighteen milligrams a day. A lot of iron is lost during menstruation, which is why menstruating women are a high risk deficiency in iron. In fact, approximately sixteen percent of all menstruating women are iron deficient. Too much iron, however, can cause serious oxidative damage and other problems, which is why it's a good idea to get iron levels measured instead of blindly supplementing. This is just one example of what I mean by vegetarians having to work a little harder and think about the complexities like this to make sure they get all of their micronutrients.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Also possible to ramp up ketone body projection for short bursts by kicking off evening fast a bit earlier, playing it strict and following some of the time restricted eating or intermittent fasting protocols out there. Going back to the paleo and vegetarian diets while they both focus on eating whole vegetables and fruits, they obviously differ in that vegetarian diets lack meat and have even heavier emphasis on plants obviously. One potential drawback from the vegetarian diet is that people on this type of diet must put in a little more effort to get some of the micronutrients that are found in meat, such as the marine omega three fatty acids EPA and DHA iron, zinc, vitamin B12, selenium, for example, iron, which in addition to being important for red blood cells to carry oxygen to all tissues is also required to produce neurotransmitters in myelin. There are large bioavailability differences between iron that is in heme, which is how it is found in meat compared to”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Particularly beta hydroxybutyrate. Beta hydroxybutyrate is a fascinating, mostly anti-inflammatory compound that also plays an antioxidative role as well. Altogether, most studies in animals linked to production of beta hydroxybutyrate to lower oxidative stress, lower inflammation, improvements in mitochondrial respiration and ATP production, and improved brain function. It also may change gene expression in a positive way by regulating class two histone deacetylases. As I mentioned earlier in another question, the ketogenic diet has also been shown to lower blood glucose levels and improve insulin sensitivity and lead to weight loss in some individuals. But this is not true for everyone as some people do experience negative metabolic effects likely due to genetic variation, which is why it may be helpful if you experiment with this diet to keep an eye on some of the blood biomarkers mentioned earlier to make sure that if you do experiment with it, you're not one of the folk that it may not be ideal for in the long term.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Of trillions of bacteria that are in our gut and regulate our immune systems, brain function are more at the end or the distal part of our large intestine called colon. When we eat fiber deficient foods, our gut microbes starve, but to keep from starving they eat and cannibalize the gut barrier, which is made of carbohydrates and mucin. In terms of magnitude, low fiber has the largest negative effect on breaking down the gut barrier. Additionally, one study showed that a low fiber diet caused up to a seventy five percent depletion in half of the gut bacterial species. That's a magnitude of effect that sounds almost on par with actually taking a round of antibiotics, if you think about it. Okay, so I voice some real concerns about possible implementations of certain variations of ketogenic diets, but there are also many other benefits of a ketogenic diet. In my opinion, one of the main benefits from the ketogenic diet is a steady stream of ketone body production.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Older than 50. But traditional societies, for example, those that exist in places like Tanzania that are living a hunter-gatherer lifestyle can get around 200 grams of fiber compared to the norm for US, which is shockingly only about fifteen grams per day on average, either by comparing to traditional societies or just taking the Institute of Medicine's recommendation, most people missed the mark. It is therefore important that whatever diet you do choose you ultimately ensure your microbiome has adequate substrate which survives digestion to make it toward the end of a digestive tract where the majority of these microorganisms live and interact with our immune systems and also our brains. The big problem with a low fiber diet which in the context of this discussion may possibly be a version of the ketogenic diet again unless special care is taken is that it may not provide this substrate fats, proteins, and sugar are all absorbed in the small intestine earlier on, but all of the”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Lignins and cellulose which are found in plant cell walls are non fermentable fiber that help move food and other byproducts through the intestines. Examples of fermentable fiber that are eaten by a wide variety of commensal bacteria in the gut include pectins which are found in fruits and berries, gums which are found in seeds, inulin which are found in onions, garlic, artichoke, resistant starch which is found in bananas and legumes, green leafy vegetables also contain a prebiotic known as sulficonovos which also feeds beneficial gut bacteria in the gut. In addition to diversity, however, we also need volume of dietary fiber, figuring out what this golden amount is to keep our microbes metabolically satisfied and not literally starving is tricky. The Institute of Medicine recommends men fifty years of age and younger get at least thirty eight grams of fiber per day and women fifty years of age and younger get thirty five grams of fiber per day. Those numbers drop slightly for adults.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Magic bullet either. It's not just about quantity, but also diversity of complex carbohydrates. There are hundreds of different polysaccharides which are complex carbohydrates in plants. Gut microbes reflect this same diversity specializing in using different types of complex carbohydrates, and even the metabolic byproducts of the microbes. These microbes then produce shortchain fatty acids that impact our health in a variety of ways. This is why eating only one type of fiber, as in from supplementation, is ultimately a failed strategy. The best way to increase your microbial biodiversity.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Already mentioned how incredibly important these micronutrients are, how 22% of all enzymes require some micronutrient to work properly, and how important they are for metabolism, mitochondrial function, neurotransmitter production, antioxidant and anti-inflammatory pathways, immune function, brain function, repair enzymes. Basically everything important for preventing disease and healthy aging. One of the problems with certain variations of the ketogenic diet is that without a great deal of care to avoid this pitfall, it can lead to an adequacies or deficiencies in some of these micronutrients, and you may not get as many of the other beneficial compounds present in plants as well. A great example of this might be the flavonals in blueberries just by way of example. Fruits and vegetables, which again, it seems the paleodiet and vegetarian diet focus a bit more on, are also a great source of various types of fiber, including fermentable fiber and non fermentable fiber. Fiber is not a single nutrient, which is why fiber supplements are no”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Of diet. The good news is that some of these diets have aims that sort of overlap with one another. For example, both paleo and ketogenic style diets emphasize cutting out refined carbohydrates and refined sugar, which in and of itself has a dramatic effect on lowering inflammation, lowering cancer risk, cardiovascular disease risk, dementia risk, and delays aging, all of which we talked about in more detail a minute ago when discussing how cutting out refined sugar is one of the big changes a person can make to have a rapid impact on personal health. The paleo diet, in contrast to some of the popular culture's flavors of keto, emphasizes eating a lot of vegetables and fruits, which also comes with a package in vegetarian dice as well. As I mentioned earlier, fruits and particularly vegetables are a great source of micronutrients and other important compounds such as folate, magnesium, vitamin K1, calcium, vitamin A, vitamin E, vitamin C, potassium, lutein, zazanthin, terostillabine, anthocyanins, and other polyphenols and flavanols.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Behind the relationship between cancer and meat consumption, I have decided to keep some meat in my diet. Since I already got into a meal breakdown where I talk about the meals I eat in a typical week and another question, I'll skip to the last part of this question, which is where do I get my meat from. I usually get them from a local grocery store or the farmer's market. I buy wild fish mostly Alaskan salmon, grass fed beef, and pasture raised chicken with no antibiotics or hormones. Okay, on to the next question. Andrea Kirlin asks, I would like to hear your thoughts on some of the fad diets that have been circulating. Paleo, ketogenic, vegetarian, advocates of each of these often claim that their diet is the best for inflammation, yet they are all different. I think there are benefits to the perspectives that are brought by each of these various philosophies, though there might be contexts that make one or another make more sense. I personally choose a more middle of the road route and eat what might be loosely termed a paleoish type.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Important take home with respect to IGF1 because IGF1 has a good and a bad side. But I think exercise is the way to tip the balance towards the good. Exercise, whether we're talking about aerobic or resistance training, has been shown to lower serum IGF1 levels because exercise causes our muscles to take up IGF one. Additionally, IGF1 has been shown in rat studies to cross the blood brain barrier in response to exercise and increases neurogenesis. This also means the exercise lowers circulating concentrations of IGF1, which means it has less of a chance to promote the growth of damage cells or inhibit FoxO3 and other tissues. If we circle back to the original study I mentioned where meat consumption was only associated with a higher all-cause mortality and cancer mortality if one other unhealthy lifestyle factor was present, this makes perfect sense if most of the bad effects are mediated through IGF one. Since I do not have any of those unhealthy lifestyle factors and I understand what I perceive to be the mechanism”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“And look just at people with higher circulating IGF1 in their serum, something that actually can be quantified, this also has been associated with an increased risk of several different common types of cancers, including breast, colon, and prostate. So high IGF1, higher cancer risk. Low IGF1 reduced cancer risk and even longevity. With this new understanding of the relationship of meat consumption to IGF-1 production and IGF-1's relationship with cancer and longevity, where it even inhibits the longevity gene Fox O3, it would be very tempting and very easy to take an absolutist position and never touch meat again, putting aside all the other reasons why someone might make such a choice. It acts as a neurotrophic factor increasing the growth of new brain cells. It prevents brain cells from dying. It's pretty clear that I actually want some IGF-1 activity. I think this is a really important.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“That damage and kill the cell, but the presence of an abundance of IGF1 overrides this mechanism and can allow that damage cell to survive. This is why IGF-1 can be fuel for cancer growth, not initiation, but growth. That distinction may be important. As the pathway IGF1 is actually of great interest in both cancer and longevity research, we know from animal evidence that growth hormone and IGF1 deficient mice are resistant to cancer. Interestingly, this evidence isn't limited to animal research. Some humans also have polymorphisms in the gene that encodes for the IGF one receptor, which leads to a decrease in IGF1 activity in these individuals. Similar to animal research, we see a decreased incidence in cancer and also longer lifespans in these people. Human evidence also exists for the exact opposite, where people that have genetic polymorphisms that cause them to have increased IGF one also have an increased cancer risk. If we get away from genetic polymorphism,”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Meet consumers that were healthy by not having any of these aforementioned unhealthy lifestyle factors IGF1 does a lot of stuff. It's a growth factor that plays a very important role during early growth development and also is important in promoting and maintaining muzzle mass as we discussed and also neuronal function. There are many positive benefits to IGF one, but there is also a trade off, as there's so often is in biology. IGF one is a potent growth factor that allows cells that have been damaged to survive when they otherwise would die. It is important to understand that IGF one does not cause damage to the cell, rather it allows damage cells to live and reproduce so that they can make more copies of the damaged cells. IGF one is known as a trumer promoter because it promotes the growth of cancer cells. Other factors that cause DNA damage such as reactive oxygen species which are byproducts of normal metabolism and inflammatory cytokines which are byproducts of immune activation can initiate cancer by causing DNA damage which is the initial insult that can lead to a damage cell.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Them and how frequently do you consume meats? The truth of the matter is that there have been many, many correlative studies that have found that higher meat consumption is associated with a significantly higher risk of cancer and cancer mortality. This fact alone should be enough to at least make a person give thought to their position on the subject, especially when its relationship that keeps showing up. That said, one of the largest studies to date, which was published in Jama Internal Medicine in 2016, looked at meat consumption in all cause mortality and cancer-related mortality, found something very interesting that is very important to this narrative. Specifically, it found that a high intake of meat from animal sources was only associated with a higher mortality rate and cancer mortality rate in people that had at least one other factor associated with an unhealthy lifestyle, such as being obese or having a history of smoking or being physically inactive, or being a heavy consumer of alcohol.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Number two, practice time-restricted eating and eat generally in accordance with your circadian rhythm. Number three, do everything in your power to maximize vegetable intake, possibly using the micronutrient smoothie method as a way to jumpstart the habit. Number four, enlist your physician in helping you to monitor your vitamin D blood status and then attempting to titrate your dose to an above thirty nanogram per milliliter range, possibly trying to land between 40 and 60 nanograms per milliliter. And then to sort of quickly add a number four and a number five, try to get some form of meaningfully vigorous cardiovascular exercise at least 30 minutes a few times a week. And number five, get bright blue light during the day as early as possible and avoid that same blue light as much as you can in the evenings. All right, if you're still with me, we're moving on to the next question by Sean Ballard. Sean asks, Rhonda, have you considered taking meat completely out of your diet? Also, which meats do you consume? Where do you get?”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“While lowering physical exertion, postmenopausal women receiving a vitamin D supplement had a significant increase about twenty five percent in muscle strength, while those receiving the placebo actually lost an average of around seven percent of muscle mass. There are so many studies showing that vitamin D improves health, including brain health. You do not want to be deficient in it, and yet so many people are. The solution is to take a vitamin D supplement. Generally speaking, as a rule of thumb, one thousand IUs of vitamin D3 usually raises serum levels of vitamin D by five nanograms per milliliter. This is sort of useful as a course correction when you've got a vitamin D test coming back outside of the range you want to see it. It really is important, however, to measure your blood levels of vitamin D after supplementing as well. Okay, so without last one, I think that's sort of wraps up my high-level thoughts on lifestyle strategy choices that might drive big changes in a Pareto's principle sort of fashion. To recap, number one, eliminate refined sugar from the diet to the greatest extent possible.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“compared to age match controls with lower vitamin D levels. Instead of just generally establishing again the importance of vitamin D, yet another study involving a couple thousand twins found that those with the lowest vitamin D levels had shorter telomeres that corresponded to five years of accelerated aging. Vitamin D activates the expression of DNA repair genes, anti-inflammatory genes, and thus lowers DNA damage and inflammation, both which accelerate the attrition of telomeres. So I think having adequate vitamin D levels definitely has an effect on long-term health. But it also affects short-term health as well. A meta-analysis of twenty five randomized controlled clinical trials conducted in fourteen countries show that vitamin D supplementation cut infection risk by fifty percent in people that were deficient and by ten percent in people with normal vitamin D levels. It also affects muscle mass and exercise performance. For example, two thousand IU of vitamin D per day for two weeks increased exercise performance by thirty.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Levels of vitamin D, which is an amount of around 30 nanograms per milliliter or greater, or seventy-five nanom if your test uses that unit. That means around 70% of people in the United States are experiencing some dysregulation of their genes due to poor vitamin D status. As I mentioned earlier, this is largely due to the fact that people are spending more time indoors, wearing sunscreen, which blocks out the ability of your skin to make vitamin D. People with darker skin pigmentation moving to more northern latitudes, age, etc. Earlier when discussing vitamin D in the context of serotonin production as a nootropic, I mentioned that I like my vitamin D levels to be between 40 and sixty nanograms per milliliter. Here is part of the basis of that. Another study found that people with those same vitamin D levels”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“The enzymes that are involved in the generation of ATP are not the only enzymes in the body that require magnesium. Magnesium is also required for enzymes that repair damage to DNA, which has been shown to lead to cancer and damage mitochondria, which can accelerate the aging process. But optimal DNA repair function is not critical for short-term survival, so those enzymes it will logically follow would not get their first pick of magnesium. Putting aside the micronutrients for a moment, of course, along with the kale, you also get some isothiocyanates like sulfurophane, which we talked quite a bit about earlier. Finally, for lifestyle input number four, the other really, really easy lifestyle change that I think has the potentially big impact for many, many people is probably taking a vitamin D supplement. is actually converted into a steroid hormone in the body and regulates around 5% of the human genome. Let that sink in and recall back to the fact that approximately 70% of the United States population does not have adequate”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Bruce calls this evolved strategic rationing of micronutrients the triage theory. It's a helpful way to think about how the body deals with micronutrient inadequacies and deficiencies, and he's published a couple studies providing the theoretical backing to support the idea. While nature has devised this elegant way of allocating vitamins and minerals to ensure survival during periods of food scarcity which has occurred throughout evolution, the tradeoff is it results in insidious types of damage that accumulate with age, accelerates the aging process and leads to cancer and neurodegeneration. In the case of magnesium over three hundred different enzymes in the body require magnesium, including all the enzymes that use and produce ATP. ATP must be bound to a magnesium ion in order for it to be biologically active.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Magnesium because of its location at the center of a chlorophyll molecule is especially telling when it comes to the root cause of the problem, a lack of consumption of green leafies. Earlier I mentioned that around twenty-two percent of all enzymes require a micronutrient to function. These micronutrients are necessary for metabolic pathways that are essential for short-term survival and metabolic processes that are important for long-term health. Sometimes these different processes both require the same micronutrient to function. So what happens in a person that happens to be inadequate or deficient in that particular micronutrient? My former postdoctoral mentor, Dr. Bruce Ames, proposed that those metabolic processes that are required for short term survival will get their share of the micronutrient first because nature wants you to survive long enough to reproduce and pass on your genes, whereas processes are more concerned with long term maintenance, processes involved in mitigating aging in the long term ultimately get neglected.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Sure, people meet their daily intakes, but even still people don't meet them. Some micronutrients that are abundantly found in greens just happen to be once that people in the United States are the most efficient in. Somewhere around forty five percent of people are deficient in magnesium, thirty five percent in vitamin K, twenty four percent in vitamin C, thirty four percent in vitamin A.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Make sure that the smoothie has a consistent texture enhancing the palatability of it, which may be a drawback for some folk that may otherwise have preferred juicing. You learn over time adding certain things like an avocado can greatly change the tracture, usually improving it. Having done this micronutrient smoothie hack four to five times per week for the past six years, often without regard of where it may fit in with the rest of my diet, even adding it on top, I noticed something pretty interesting early on. I noticed that the amount of vegetables I was buying almost quadrupled. Vegetables are a rich source of many important micronutrients and other compounds like ludine and zexanthin that have important functions that I mentioned earlier when talking about the foods I eat. The smoothie that I make at the very least usually has kale, berries, and avocado, but I also like to add chard and some other veggies like carrots and a tomato. In the United States, micronutrient deficiencies are especially common, but this probably is true elsewhere abroad as well. RDAs have been set to make sure”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Possible, especially sodas, and implement time restricted eating regardless of diet preferably earlier in the day. The huge third lifestyle import that I think can make a big, big difference is simply doing whatever it takes to potentially triple the amount of vegetables you take in on a daily basis. For me, the way I've gone about this has been to make a habit out of creating a micronutrient smoothie as I've termed it. Basically I grab various combinations of vegetables and sometimes a few fruits to balance it out, drop them all into a powerful blender or food processor and drink, drink it down. Going about it this way means that all that hugely beneficial fiber still gets ingested. This is important because commercial juicers remove the fiber which is problematic since fiber is highly beneficial for the microbiome, important for health and the regulation of blood glucose levels and often in short supply in the diet in the typical westerner. We'll talk about the implications of that in another question that comes up later. One important tip is that using an especially powerful blender”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“By 36%. My set were fed at high sugar, high fat diet, but could only eat within a twelve-hour window and still ate the same number of calories as mice that were allowed to eat within a fifteen hour window ended up being twenty-eight percent leaner, had seventy percent less body fat, did not get fatty liver compared to the mice splitting their meals over a longer period of time, which did end up with fatty liver, the time-restricted mice also had better blood glucose levels, cholesterol profile, and were more active and can do more complex motor tasks better. This even included two cheat days per week in which time restriction wasn't in place to sort of simulate a human weekend off. It's really important to drive home the fact that the impact of time restricted eating was made without other improvements in food quality. The versatility factor is a huge benefit here and what makes it appealing is its broadly applicable for people. So that's two. So far to answer this question, the big lifestyle inputs I've suggested are remove all refined sugar as much as humanly possible.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Build up a tolerance to it, so you need more and more. The same mechanisms are at play when we talk about sugar addiction too. In my opinion, the best thing you can do is cut it out. You'll be so much healthier by just cutting out this one thing. Once you stop eating refined sugars, foods begin to actually taste sweeter. That's a real effect that's been shown in clinical studies. Moving on, the second easiest thing that you can do that will have a big impact on health is to begin doing time-restricted eating within a 9 to 12 hour time frame in accordance with the circadian rhythm, where unless you are a night shift worker, you try to eat your meals earlier in the day as possible like I discussed earlier. If you're looking to start out, I think ten hours is a very good middle of the road approach. Women that previously had breast cancer and ate all their food within an eleven hour time period and changed nothing else in terms of their dietary composition reduced their breast cancer recurrent.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“20 ounces of a sugar sweetened beverage that was more or less similar to drinking a similar amount of soda daily for three weeks was enough to trigger an increase in the biomarker of inflammation C reactive protein between sixty to one hundred percent higher than levels that they started with. What about hormones? In one study men experienced a 25% decrease in testosterone for up to two hours after seventy five grams of sugar intake. There is nothing good about consuming refined sugar except for that short lived dopamine hit you experience, which, by the way, is also been shown that refined sugar increases dopamine and activates the brain's reward pathway in a way that in some respects is very similar to drugs like tobacco, cocaine, and morphine. It also affects the opioid system, the effects in terms of magnitude are smaller than these substance abuse drugs, but the pattern ultimately follows a similar trajectory. You continually activate the brain's reward system, you begin to lose self control, you start to crave it.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“A third and also improve cholesterol and blood pressure, cutting out the refined sugar may be the single easiest thing a person can do to dramatically improve their health. Not only is refined sugar associated with higher risk of many diseases, refined sugar literally accelerates the aging process itself. Healthy adults that drink twelve fluid ounces or roughly one can of soda per day had much shorter telomeres in their white blood cells than people the same age but that do not drink soda every day. A reduction in telomer length roughly equivalent to four point six years of biological aging. One trial found that giving healthy normal weight young men”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Smoking or alcoholism. We're not even talking about just sugar in general. We're talking about sugar sweetened beverages by themselves. But to give an idea of some of the magnitude effects that sugar consumption can have in terms of sodas, associative studies have shown that adult Americans that consumed roughly one can of soda per day had a forty six percent higher risk of developing prediabetes compared to low or non consumers over the same fourteen year period. In a similar vein, another study showed that replacing one sugar sweetened beverage such as soda or sweetened juice with water or unsweetened coffee or tea reduces the type 2 diabetes risk by up to twenty five percent over an eleven year period follow up. Dropping refined sugars seems to also take effect pretty quickly too. In another study in obese children that were put on a diet with no added sugar for just ten days, it was shown to decrease fasting blood glucose by five points, reduce insulin levels by”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“eighty twenty of Lifestyle Changes. Okay, so to summarize Russ's question, what twenty percent of lifestyle inputs are leading to eighty percent of the positive effects? I think for people starting from ground zero, one of the easiest lifestyle changes to make with the biggest impact on health is to cut out refined sugar, meaning any process, cookies, cakes, candies, crackers, drinks, etc. Refined sugar intake in the United States is a big problem. Around ten percent of adults in the United States get around 25% or more of their daily calories from added sugar, and over 70% get at least 10% of their daily calories from added sugar. It has been estimated that consumption of sugar sweetened beverages in twenty ten may have been responsible for approximately one hundred thirty three thousand deaths from type two diabetes, forty five thousand deaths from cardiovascular disease and six thousand four hundred fifty deaths from cancer worldwide. Let that sink in. We're not talking about”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“1% muscle mass per year. One study involving over 300 twins speaks to the importance of legs in particular. Greater strength and power in the legs in particular was associated with an increased brain volume ten years later and less brain aging in over three hundred twins. Other fitness measures, besides that of legs, such as forced expiratory volume or grip strength, were not associated with brain aging when leg power was excluded. Other lifestyle and health measures such as frailty and telomer length also indicated that reverse causation was not likely. So to get right down to it, don't skip leg day. Lastly, I do some yoga and ballet exercises three to four days a week. I really like to do these exercises because they increase my flexibility and tone very specific muscle groups. I like it, but your mileage may vary. All right, we're finally moving on to the next question. Russ Thalheimer asks, what small change can you make in your lifestyle that leads the biggest impact on your health and well-being? Essentially, what is the”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Product. Lactate is very similar to ketone bodies in that it is transported to other tissues including muscle, brain, heart, liver, utilizing the same transporter known as the monocarboxylate transporter which is used by ketones. Then lactite is able to shunt into the mitochondria to be used as an energetically favorable source of energy, such as in the brain, where it can then be used preferentially as a source of energy by neuropinephrine producing neurons. This idea that we can use lactate possibly produced by our muscles to help out brain tissue or other tissues not responsible for its generation is known as the lactate shuttle theory, which is an idea that was pioneered by Dr. George Brooks that lactate produced by the muscles might be used or shuttled elsewhere. In addition to squat jumps and running, I also lift some weights and do lunges and squats with weights either two to three times per week. It is really important to maintain muscle mass. Starting in middle age, people lose between 0.5.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“About 20% of the brain mass. Brain drive neurotrophic factor is also good for combating brain atrophy by growing new neurons. It also has been shown to help prevent neuropsychiatric disorders like bipolar disorder, schizophrenia, depression, good stuff that you don't want in short supply. To try to get a little bit of high intensity workout, I'll do squat jumps for a few minutes at a time. High intensity training has been shown to improve learning and memory, and when done for eight to twenty minutes, it increases the production of neurotransmitters, glutamate by five percent, and GABA by seven percent, as well as norepinephrine, which again is a catecholamine involved in focus and attention. Interestingly, the production of norepinephrine is also associated with the amount of lactate generated from the high intensity workout. A highly vigorous exercise causes demand for energy to become too high for the mitochondria to use glucose or fatty acids to generate energy. So, glucose is used as energy without the mitochondria via a process called glycolysis. Lactate is then produced as a”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“I'm not really an endurance athlete, clearly, but I do enjoy it for the cognitive boost it gives me. Whenever I have a big decision to make or something that's causing me anxiety, these are times I'm especially enthusiastic about going for a run. Aerobic exercise has been shown to increase the growth of new neurons in the brain by twofold. Aerobic exercise even starting in midlife has been shown to almost completely reverse the structural changes that occur in the brain with aging. It has been shown that twenty to forty minutes of aerobic exercise can increase serum drived brain drived neurotrophic factor in healthy men by up to thirty percent and similarly even fifteen minutes of aerobic exercise can increase some brain drive neurotrophic factor, albeit to a lesser extent. It combats brain atrophy which actually begins at twenty years of age and by the time a person reaches a hundred, if they do, they usually have lost on average.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Function improves mitochondrial biogenesis, muscle mass, and metabolism, but this is an important, easy to miss point. The doses that were given to animals involved in studies were so high that I'm afraid that the supplement I'm taking right now, which is by thorn and only has around 125 milligrams per capsule, won't quite cut it to meet some of the robust results being seen in these animal studies. I think there is still potential here, but more studies in humans definitely need to be done at this point. I'm still interested, though. The last part of my weekly health routine has to do with exercise. I like to mix up my weekly exercise routine with aerobic exercise, high intensity training, strength training, and yoga and ballet exercise. I usually do some form of exercise every day, even if it's only 15 minutes. I usually like to do a 20 to 30 minute sauna session three times a week, but I recently moved and have not gotten back into the sauna routine, but I hope to change that soon. Usually I go for about a three-mile run about three times a week.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT