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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“Either once a week or once every two weeks. I'll talk a bit more about probiotics and this one in particular when following up in another question. I mix in some other supplements like the Mariva formulation of curcumin, which I already talked about earlier, and I'm also just starting to mix in a little bit of nicotinamide riboside into the mix. Nicotinamide ribicide is a form of vitamin B3 that gets converted into NAD, which I already explained the importance of when I talked about fasting, but a brief recap. NAD status improving is generally perceived as one of the benefits of fasting that improve mitochondrial and metabolic function. Declining NAD status can be one of the unfortunate negatives of the inflammatory process. There have been several animal studies showing nicotinamide riboside improves mitochondrial.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“2.5 grams a day has been shown to slow telomere shortening again, which is a biomarker for aging and lowers biomarkers of oxidation in blood cells and overweight middle aged and older adults. In another study, supplemental fish oil of one gram a day increased muscle mass, hand grip strength, upper and lower body muscle strength and leg power in older women after six months. Another study show that high dose supplemental fish oil of three grams a day increased resting metabolic rate by 14%, energy expenditure during exercise by 10%, and the rate of fat oxidation during rest by nineteen percent, and during exercise by 27 percent, it lowered triglyceride levels by 29 percent and increased lean mass by four percent and functional capacity by seven percent in healthy older females. There has also been studies that even show it can affect the metabolic activity of brown fat. There are hundreds of studies like these that have convinced me to take fish oil daily, but you get the point. Moving on from fish oil, I also take the probiotic BSL number three sachet.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“This is a characteristic that is sort of unique to fish oil, unfortunately. What I like about Nordic naturals is that they are NSF certified, which is one of the certifications for quality I mentioned when responding to an earlier question. In addition to that, my understanding from having inquired is that they also isolate their fish oil under nitrogen conditions, meaning no oxygen present, so as to minimize any oxidation during the isolation process. They are by no means the only option out there, but I felt pretty good about using their products and I've used them for many years. Okay, a little bit more about the fish oil habit. I've taken fish oil daily for about nine years now. Some of the studies that have kept me taking fish oil have to do in particular with brain health. For example, supplemental fish oil in the form of DHA, two grams a day has been shown to increase the clearance of amyloid plaques in people with mild cognitive impairment after four to seventeen months. But I also take it because it has been shown to slow the aging process in general. For example, supplemental fish oil.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Is fish oil, which I actually take a lot of. I usually take two omega-3 phospholipid gel capsules by Nordic naturals, which is omega-3 isolated from herring row, because the DHA is in a specific form known as lysophosphatyl choling DHA. This form has been shown to be taken up by the brain best via the MFS D2A transporter. This is also the form you can get if you get krill oil as well. In addition to this, I also take four capsules of promica2000 fish oil by Nordic naturals. One of the key things to know about fish oil is that it's one of the supplements that you really need to watch out for quality on. It should be kept refrigerated and you ideally want to brand this trustworthy and not arriving to already oxidized. In fact, varying degrees of fish oil oxidation is of great concern to the scientific community and scientific study design when it comes to fish oil because if researchers fail to ensure the fish oil that they use in their study is high quality, weird mixed results surrounding supplementation can very well be expected.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“That or more often, I'll add an additional $2,000 I use of vitamin D. I also usually take around 135 milligrams of magnesium citrate malate from thorn. I usually try to get most of my magnesium from foods since it's a measure of how many greens I'm getting. Even with my modest supplementation, I get a good bit. But around 45% of the US population does not have an adequate intake of magnesium, which for adults is roughly around 400 milligrams a day. For a little perspective, one cup of cooked spinach contains around 156 milligrams. I'll save a little bit magnesium for a later discussion in a few moments, but it's really important. Another supplement that I take every other day is vitamin K2, which is founded in fermented foods, particularly nato, but also an organ meat. This is thought to be a good one to take with vitamin D since both are involved in calcium homeostasis. I usually take around 100 micrograms in the form of metaquinone, otherwise known as MK four. Lastly, as a part of the core supplements,”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“In each age group up to the super centenarians. Low inflammation was the only predictor of successful aging in all age groups. So now you know in a more comprehensive way for those of you that have heard me mention sulfur fan a few times already, what's behind some of that? To sort of dive into some of the supplements that I happen to be taking at this moment, I'm taking a multivitamin called one by a company called Pure Encapsulations. People ask about the brand, so I'm sharing that. I like this multivitamin because it covers some of the bases for various micronutrients that I just talked about. And also, interestingly, has some trace elements, including boron, which has been shown to reduce double stranded breaks, accelerate womb healing, significantly increased mean plasma free testosterone in a small trial in men, and increase the half life of vitamin D. Boron is definitely sort of interesting and has caught my attention recently. The multivitamin I just mentioned also has two thousand IUV, so if I'm getting a lot of sunshine, I might leave it at that.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Is of great interest to me because it is now believed that suppression of inflammation is the single most important driver of successful longevity and that this actually increases in importance with advancing age. And I don't just mean living long either, but also a strong association with capability, meaning the ability to adequately perform activities of daily living as well as cognition in all major age groups, including elderly, centenarians which are a hundred years old, semi supercentenarians which are one hundred and five to one hundred nine years old, and supersentenarians which are one hundred ten years old and greater. In fact, inflammation has been shown to be the single most important predictor of cognitive ability surpassed in its predictive ability only by a person's chronological agent self. This Japanese study that I'm referring to was a bit of surprise to me because several different biomarkers were looked at including blood glucose levels, insulin sensitivity, and even telomere length, but none of those predicted successful aging.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“For four weeks lower their serum triglycerides by around nineteen percent and lowered their oxidized LDL to total LDL cholesterol ratio by around fourteen percent and reduced their atherogenic index by fifty percent, which is a measure of cardiovascular disease that incorporates a wide variety of factors. Again, pretty amazing results for not changing anything else in the diet or lifestyle except adding sulfur refane to the diet. Finally, sulfurophane also lowered inflammatory biomarkers in people with type 2 diabetes who were given broccoli sprout powder containing forty milligrams of sulfurine for four weeks, reducing TNF alpha by 11%, lowering C reactive protein by sixteen percent. I can tell you from my own experience being involved in clinical trials with unhealthy people with metabolic syndrome, it is very hard to get drops in biomarkers of inflammation after just one month with no other dietary or lifestyle changes. The fact that sulfuraphine has such a profound impact on lowering inflammation”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“People that were given a daily broccoli sprout beverage containing around 262 milligrams of gluco raffinin, the precursor to sulfurfane, plus an additional seven milligrams of sulfurophane increased the rate of excretion of benzene by about sixty one percent and acryline by twenty three percent beginning on the first day of consuming the drink and continuing throughout the entire twelve week period of the trial. Benzene is a nasty carcinogen that is known to cause cancer in humans and animals, particularly leukemia. Some of the major sources of benzene that people are exposed to are from automobile exhaust fumes and air pollution and cigarette smoke. Acroline is found in most of the major sources already mentioned for benzene including air pollution, but it is also formed when carbohydrates, proteins, and fats are heated, so we get exposed to a fair amount of acryline from cooking our foods. For example, people with type 2 diabetes given ten grams of broccoli sprout powder per day.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“The brain, but I actually think that this might be in some respects a compound versatile enough to actually possibly even slowly aging process in general. We'll need more studies to establish that fact, but I'm optimistic because of the already numerous associative studies that have shown in humans that high intake of gruciferous vegetables have about a forty percent or fifty percent reduction in multiple types of cancer ranging from bladder to breast to prostate to lung cancer. But that's the assertive studies. What gets me really excited are the clinical studies on sulfurane that show some pretty amazing things. For example, men with prostate cancer that were given sixty milligrams of stabilized sulfur refrain per day resulted in slowing the doubling rate of a cancer biomarker known as prostate specific antigen or PSA by eighty six percent compared to placebo, which is pretty amazing. Another really cool thing about sulfurophane is that it activates detoxification enzymes and causes our bodies to excrete carcinogenic compounds. For example,”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Sometimes I throw the chicken bones in some water with some spices and vegetables to make chicken bone soup, which gives me all the same goodies I talked about with hydrolyzed collagen powder. Chicken is also very high in selenium, which is a co-factor for all glutathione-related enzymes, and it's needed for them to work, and it also has a modest amount of zinc, copper, and iron. Finally, I also sometimes have a grass fed filet steak a few times per month, which is a good source of vitamin B12, iron, and zinc. Approximately sixteen percent of all menstruating women are actually iron deficient. For the vegetarians out there, it has been recommended to take in about twice the RDA for iron since iron which is bound to phytate in plant sources is about two times less bioavailable. As I mentioned earlier, I also make a broccoli sprout smoothie usually consisting of anywhere between a hundred grams fresh weight or sometimes a bit less of frozen since freezing them actually increases the sulfurfane content. I do this about three times a week usually. I talked about some of the interesting effects that sulfuraphane has.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Omega 3 fatty acid intake have been associated with having a 9% reduced risk of all cause mortality, and for each 1% increment in omega-3 fatty acids in their blood, there was an associated 20% decrease in risk for all cosmetality. Another protein that I rotate for dinner is chicken.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Percent reduction in all cause mortality, or instead I'll have a big salad full of lots of different greens, which provide me with a cornucopia of micronutrients including folate, magnesium, calcium, vitamin K1, ludine, zanthin, and sulfulos, which is a prebiotic that feeds beneficial bacteria and gut and is found in green vegetables. By the way, salmon has a very low mercury content with only two micrograms per four ounces cooked. EPA, as I mentioned earlier in another question, is a powerful anti inflammatory fatty acid that has been shown to lower brain inflammation. As I mentioned earlier also, DHA is a critical component of all cell membranes that makes up thirty percent of the fatty acids in the brain or about eight percent of the total weight. But also important is just not dying. People with the highest amount”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“And dysfunction. Follate has also recently been shown a player role in protecting telomeres, the tiny caps on the ends of chromosomes that are a biomarker for age because they get shorter every year. A recent study showed that mothers with the highest foliate levels had newborns with telomeres ten percent longer and every ten nanogram per milliliter increase in serum folate levels, newborns had a five point eight percent increase in telomere length, which actually suggests that maternal nutrition may actually play a role in determining the length of telomeres that we have to start with. Sometimes instead I'll have some colored greens, bach choy, broccoli, brussels sprouts, parsnips. Of course, since all of these are cruciferous vegetables, I usually have them with mustard powder sprinkled on top since that provides an additional source of myrosinase.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Feed more commensal gut bacteria and also feed gut epithelial cells which are required to make the gut barrier. These compounds produced by the gut bacteria serve as signaling molecules to make specific types of immune cells, an important indirect role that fiber also has in the diet that helps influence its immune activities. This sauerkraut itself contains the various probiotics as well, mostly the lactobesilla strains, which are beneficial lactic acid producing bacteria which have recently been suggested to possibly play a role in cancer prevention. For dinner I usually have some cooked vegetables like sauteed spinach which is very high in folate as are all greens. Folate provides an important precursor that makes a DNA nucleotide called thymine. Every time you repair a damaged cell or make a new cell in your liver, muscle, brain, etc, you need to make new DNA which means you need folate.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Fat. Salmon roviar is a very good source of omega-3 fatty acids, approximately 438 milligrams of EPA and 514 mg of DHA per ounce. I particularly like this source of omega-3 because the fats are in phospholipid form which has greater bioavailability to be transported into the brain via the MFS D2A transporter. This is a form that is best taken up by the brain, including the developing brain. It also has a good amount of astanthin which protects the omega-3s from oxidation and does the same for neurons. Studies looking at DHA and EPA levels in red blood cells have shown a correlation between higher omega three status and having a two centimeter larger brain volume. Getting omega three into and keeping it in the brain is definitely a brain aging priority for me.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Their bioavailability. Sometimes I'll also throw in the cereal concoction some yogurt and possibly a packet of the probiotic BSL number three, which contains 450 billion probiotic cells per serving. Okay, let's talk lunch. This is where the smoothie often comes in. As a base, it can often contain kale, frozen berries, and avocado, hydrolyzed collagen powder, and water. Then a number of variations on top of these. I have a couple of popular smoothie recipes that are floating around on the internet and a person can find them by searching Rhonda Patrick Smoothie. As a breakfast or lunch, I occasionally have an avocado topped with fresh lemon juice and wild Alaskan salmon row, possibly accompanied by a sight of sauerkraut. This is another variation I sometimes do. Avocados are really hindassium and provide all the various forms of vitamin E, in other words, both tocoferols and tocotrienols. Something it's good to get a balance of via diet instead of only one form as from sublements. The avocado is also a great source of mono and saturated.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Earlier question Uralithin A has shown some pretty spectacular things in research on other organisms, including improving muscle function and endurance by up to forty two percent in mice and increasing lifespan by more than forty five percent in worms. Finally, as a finishing touch to the breakfast cereal, I often throw in some flaxseeds for more of the omega three ALA and fiber, some unsweetened coconut milk which contains some medium chain triglycerides, some raw coco nibs which have a plethora of polyphenols including EGCG which activate many antioxidant genes and have been shown to kill cancer cells. Occasionally some almond butter for some protein and sort of to make it delicious. Hydrolyzed collagen powder which provides me with proline as I mentioned earlier is important for wound healing and also has glycine which is an important inhibitory neurotransmitter.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Host of micronutrients, including magnesium, calcium, zinc, and a modest amount of protein, and the omega-3 fatty acid AOA, which is not meant to be a substitute for the marine omega-3s. Along with the nuts, I often toss in some blueberries for terostylbean, which is a plant compound present in blueberries that is chemically related to Resvertrol, except it's about four times more bioavailable than Rizveritrol. Test tube and rodent studies also suggest that terostilabin is more potent than resveratrol when it comes to improving brain function, warding off various types of cancer, and preventing heart disease. The blueberries are also very high in anthocyanins, which evidence suggests can lower DNA damage. DNA damage has been shown to cause cancer and lead to depletion of stem cell pools, so it also plays an important role in the aging process as well. I also like to add some pomegranate into the cereal.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Memory call by using less brain power in older individuals, something that's known as neural efficiency. An aging brain has to use more and more energy to maintain normal brain functions, and so neural efficiency is said to decline. The icing on the cake is that eating eggs with the salad increases the absorption of carotenoids like lutein and zeanthin, which are found in dark green leafy vegetables, particularly in kale by up to fourfold, which is one reason why I like to have a side of eggs with my kale. The grapefruit provides me with ferulic acid a potent molecule that inhibits a pro inflammatory cytokine TNF alpha and E two series prostaglandates also inflammatory. Ferulic acid has also been shown to be anticarcinogenic. The grapefruit is also a source of naringin which has a variety of very interesting properties. Another breakfast that I have is a nut and berry cereal with hydrolyzed collagen powder and coconut milk. My cereal also contains a ray of chopped nuts including walnuts, pecans, and macadamia nuts. The nuts provide me with”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Two carotenoids that most people associate with eye health because they accumulate in the rods and cones of the eye and protect them from singlet oxygen, which is generated from blue light and can be very damaging to the eye. But recently there have been a fair amount of studies published showing that these carotenoids accumulate in large quantities in the brain. I mean what are they doing in the brain? There is no singlet oxygen from light exposure in the brain. Plasma and brain levels of lutein turn out to be associated with a higher volume of gray matter in the brain and improved crystallized intelligence in the elderly, which is the ability to use the skills and knowledge that one has acquired over a lifetime. A double blinded, randomized control trial showed that luding in Xexanthin supplementation, including eight milligrams of ludine and twenty six milligrams of zeanthin improved neuroprocessing speed time in young individuals. Decreased processing speed is a major hallmark of cognitive decline.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Cyanates like the sulfur refrain from broccoli. One of the main reasons I eat eggs is that eggs provide me with choline. We already talked about how choline affects the acetylcholine levels, but it also serves as a methylation source and thus affects global epigenetics, which is a way of changing the activation or deactivation of various genes. One extremely common genetic polymorphism is in a gene that encodes for an enzyme that catalyzes the synthesis of phosphidyl choline and thus choling. Postmenopausal women in particular with this polymorphism need to increase their dietary intake of choling. Eggs happen to be a great source of choline. I spread some tomatillo sauce on top of my eggs because I like it foremost, but it helps that it's also high in tomatidine which has been shown to boost muscle mass and mice by reducing the activity of a gene called ATF, known for inhibiting muscle protein synthesis. In addition to the sulfurophane and micronutrients, another reason why I like kalola is because it is one of the vegetables that is highest in ludine and ziazanthanthin.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“I always eat breakfast, and as mentioned earlier, I practice time restricted eating so that all of my meals are consumed earlier in the day and within a sensible time window while some degree of diversity is ideal for breakfast I often do rotate between a few reliable meals. First, one of the main meals that I eat for breakfast are scrambled eggs usually topped with tomato salsa, which helps make the eggs less boring. Sauteed kale and garlic topped with olive oil, salt, and mustard powder and a grapefruit on the side. I scramble my eggs and saute my kale and avocado oil because it is high and mono unsaturated fat and low in polyunsaturated fat. I tend to stay away from cooking oils that are high in polyunsaturated fat because it's so easily oxidized and can be very harmful consuming oxidized fat. The avocado oil also has a very high smoke point so it can withstand some heat. The reason why I saute the kill is very practical it's easier to eat. I add mustard powder to the kale as well as other cruciferous vegetables may cook with other meals to facilitate the conversion of precursors into ice with iOS.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Understandings in this area to improve the human condition. As an extension of this fact, I think the specifics of diet will eventually be better understood to not be a one-size-fits-all. That said, I found some things that have worked for me personally, and some of them are probably still relatively generalizable enough as to be useful for others. Here they are. I know most people are focused on macronutrients. That makes sense in certain contexts so long as it isn't the complete and utter exclusion of all else. Instead, I just mainly follow a rule of thumb that I should eliminate refined carbohydrates in particular and refined sugar especially, and then I try to eat with a special attention to nutrient density. I often enjoy wedging a smoothie in sometimes as a partial meal substitute that is particularly focused on cramming in some extra servings of some fruits and vegetables. I consider this to be a pretty important lifestyle hack that can sort of just be thrown on top of whatever else you're doing, and it will help recalibrate a lot of important health parameters in a very useful way. As for actual meals,”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Repairing DNA damage quite as well, or they aren't cleaning up amyloid beta as well, or any of the almost infinite number of other potentially affected processes, you might notice this as a disease. Instead, we might just call it aging. It's important, therefore, to keep in mind that preventing aging is not the goal of the RDA. It is to prevent easily observable, obvious diseases of deficiency, and figuring out what those optimal levels are for this more subtle and widespread thing we call aging is a bit more challenging. Adding some complication to this is the fact that this optimal level is probably not the same for everyone, perhaps as a function of the agricultural practices or constraints placed by foods dictated partly by the geographic area our ancestors resided in, there is a great degree of genetic influence in how much we absorb, metabolize, and use micronutrients. Understanding just some of these interactions between genetic polymorphisms and food is an area of study known as nutrogenomics. It is fascinatingly complex and there is a great deal of opportunity for it.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“As well. Approximately 22% of all the genes that encode for enzymes require micronutrients as cofactors, which means that the machinery doing work inside your cells actually needs micronutrients to function properly. These are enzymes that are involved in metabolism, neurotransmitter production, repairing damage, basically everything that you want to be working optimally needs more than just energy. It needs micronutrients. It needs minerals like magnesium, which we find particularly abundant in green leafy vegetables because it's at the center of a chlorophyll molecule. Micronutrients are about thirty to forty essential vitamins, minerals, fatty acids, and amino acids that we must get from our diet because they are essential for life. That means without them you die. Recommended daily intakes of these vitamins and minerals have been set to ensure we get adequate amounts of them, but we really do not know how much of these micronutrients we need to stave off aging as best we can. If the proteins in your body start operating more poorly, let's say they stop”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“And then rank those products and provide reports to customers sometimes for a cost. However, I found these to be either misleading or sometimes coming to conclusions that give me pause. Doing the type of validation necessary may require technical skills that might be executed poorly or sometimes just plain weird ranking criteria may be at play. For that reason, I don't trust these independent ranking companies as much, but absent other information, it may still be better than just blindly grabbing something off a supermarket shelf. On to the next question. James Enwright asks Rhonda, what are your core supplements in core foods for health or brain and daily, weekly health routine? Okay, first my perspective on food. I think it's helpful to understand what I'm about to say because it to a great degree informs other opinions I may have about different approaches on diet. Food is in a big way a vehicle to deliver micronutrients or compounds that are beneficial to health, but not just micronutrients, other compounds such as polyphenols and other xenohermet compounds.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“The standard requires label claim testing verification and contaminant review and a facility audit. You can look for products contained in the NSF label. Info dot nsf org slash certified slash dietary I usually will just type in the manufacturer name for example Nordic naturals, or I will type in a specific product that I am looking for like Mariva. The drawback to relying on this particular certification is that their database can be pretty restrictive while being in the NSF database is a good sign not being in it strictly is not a deal breaker. So here's another option. Look for products that are USP certified. The USP which stands for the United States Pharmacopial Convention is a scientific nonprofit organization that sets standards for the quality and purity of dietary supplements that are manufactured, distributed and consumed worldwide. So you can just go to their website which is USB.org and click verified supplements to see a list of brands and products within brands that the USB verifies. In addition to the USP and NSF, there are independent companies that also test supplements.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Including a beverage like tea or coffee or pretty much anything else. Okay, next question. Guy Faciana asks, what brands can we trust for dietary supplement brands? How can we find trustworthy brands? This is a great question and an important question because the FDA does not require dietary supplements to be tested before they are marketed. As a result, products may contain unlisted ingredients and contaminants. Some products have even tested positive for prescription drugs not listed on the label. Many supplements do not contain what they are actually supposed to contain and instead may be a combination of fillers like clover leaf. So there's a few things you can do. One thing you can do is make sure the product is certified by NSF International, which stands for the National Sanitary Foundation, which independently tests and certifies dietary supplements and nutritional products and ensures that they do not contain undeclared ingredients or contaminants. To earn NSF dietary supplement certification, products must undergo rigorous testing.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“But also an important component of gums, muscle, and the gut. About thirty-three percent of collagen is made from proline and glycine, which most dietary protein sources are not especially high in. Proline may also have a special place in wound healing as well. The first ten days after a wound occurs, proline levels at the side of the wound are fifty percent higher than plasma, which might suggest that proline is actively being transported to the side of the wound and probably a necessary part of the wound healing process. As an interesting aside, proling can also be used by the mitochondria to produce energy. It is converted to glutamate and alpha ketoglutarate and used by mitochondria to produce energy. The reason this pathway exists is because during conditions when glucose levels drop, proline is actually released from connective tissue to be used to make energy. I've heard Tim mention Great Lakes brand hydrolyzed collagen powder, which happens to be the same brand that I've used for the last few years. It does not have any particularly strong taste, so it can pretty much be added to anything.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Interest in this was a study shared with me by a colleague that established the fact that at least in an animal model, hydrolyzed collagen supplemented in the diet did find its way into the cartilage. Sometimes in nutrition relationships don't tend to be so straightforward as it may seem intuitive on the surface. Cholesterol is a great example of this. We actually create cholesterol and the consumption of dietary cholesterol is not necessarily strictly a cause of high cholesterol as we think of it. In the case of hydrolyzed collagen powder, however, the relationship does seem to be straightforward. The study to which I'm referring to used radio labeled collagen which allowed the scientists that were doing the investigation to see what happened after the hydrolyzed collagen was consumed. They saw two things happen that the collagen ended up being broken down into amino acids, but more importantly that some of it was also absorbed intact and shown to accumulate in cartilage long term, which is pretty cool. So a little bit about collagen. Cartilage and skin.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Even if we put aside the enormous amount of clinical research, it's been demonstrated that curcumin works in a manner that at the cellular level exhibits broad changes in gene expression, something that cannot be dismissed simply because one specific assay which, by the way, does not even measure gene expression, exhibits some degree of artifact. If you couldn't tell, I'm not a big fan of this particular review article published and may even feel a little bit of desire to sort of heap mountains of admonishment on the authors. That said, I will concede that there is a need for more double blinded placebo controlled studies on curcumin and specifically the Mariva phytosomal complex of curcumin, which does significantly bypass the bioavailability issues associated with the compound, which has also been the source of some criticism. I am, however, very, very optimistic about future research surrounding curcumin in general and Mariva in particular. Finally, one more thing I should bring up in the context of joint health is hydrolyzed collagen powder. What first sparked my”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Again, like every other supplement brand I've ever mentioned on this podcast, No Affiliation whatsoever. Since I've sort of Porker Cuman and Mariva out there specifically as a nice insight alternative, I need to address the gorilla in the room. Quite recently, a very sensational scientific review was making the rounds claiming that curcumin basically had no health benefits and that because of a quirk of an investigative method used to look at protein-protein interactions that may be subject to some degree of imprecision because of how it can behave in a manner that produces background noise, all quircumin research up until this point should be more or less considered null and void. That was sort of the crux of the argument, and a handful of unsuccessful trials were also cited to support, in my opinion, poorly this argument.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Another study also found that two grams a day of Mariva for six weeks was equivalent to around 800 milligrams a day of ibuprofen for pain relief. The study found that the analgesic effect of curcumin lasted for approximately four hours and a second dose administered around six to twelve hours after the first dose was necessary for controlling pain. On the whole, curcumin is also a surprisingly safe compound. One study out of Japan published in two eleven in the Journal of Cancer Chemotherapy and Pharmacology showed that curcumin in his amounts as high as even eight grams per day for up to 14 days at a time was safe and tolerable. However, seeing how well tolerated very high clinical doses are generally, for occasional pain relief, I tend to be pretty liberal with popping a few grams of curcumin in the form of Mariva throughout the day. Right now, the one I'm taking is the product from”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Decrease in markers of muscle damage and inflammation, specifically Ile-8 and C reactive protein after running until exhaustion downhill. There have also been a couple of other clinical studies published looking at the efficacy of one gram of mariba a day in reducing symptoms of osteoarthritis and increasing mobility. After three months of treatment, people with osteoarthritis and joint pain had a fourfold increase in mobility, C reactor protein decreased by 67%, and they had around a fifty eight percent reduction arthritis symptoms, including pain. There was a similar study that included a longer follow-up which was eight months and found similar increases in mobility and reductions in inflammation and pain. What's interesting is that Maria has also been compared directly to common pain relievers in terms of ability to give pain relief in a small clinical study, which found that people taking two grams of Mariva a day experienced a pain relief equivalent to one gram of acetamenophin or tylenol, an amount by the way which has been associated with liver damage in conjunction with long term.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“An alternative to the use of NSADs, however, I found that curcumin is actually very helpful. Curcumin is sort of an interesting compound. It exhibits a pretty diverse array of potentially beneficial properties, but as a xenobiotic that the body actively makes an effort to get rid of, its activity can be limited unless care is taken to try to make it more bioavailable. There's a few different formulations that attempt to do that, but the one that I found most interesting is a formulation known as Mariva, which has been shown to exhibit certain pain-relieving properties. Mariva, a form which is available from a few well known brands, consists of a phospholipid complex with twenty percent curcumin dispersed throughout the phospholipid. This helps to get the curcumin past the stomach lining and from being cleared by enzymes in the liver too rapidly. A few clinical trials have looked into the effects of mareva on pain and inflammation. For example, runners that were given one gram of mariba twice a day found that reduced, delayed onset muscle soreness by about twofold and caused a sixty percent.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Also regulated by Cox 2 to some degree, and needed for proper vascular function. Finally, one more mechanism by which chronic insects may increase heart attack risk is through the disruption of mitochondrial function in heart cells. Knowing these risks sort of motivated me to put avoiding the use of NSAs such as ibuprofen, allieve, and naproxin, just to name a few, at a generally higher priority than it may have been previously.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Interesting one. The reason for that is because of the fact that many ensades, as in non-steroidal anti-inflammatory drugs, which are often used for mild pain relief, are actually not especially safe to take on a daily basis. This is even more true of people that tend to take them in larger than recommend doses and is why the FDA recently strengthened their warning that non steroidal anti-inflammatory drugs, again known as insides, with the exception to aspirin, significantly increase the risk of heart attack or stroke even with short term use. What these insides, including ibuprofen that cause this increased risk have in common is that they all inhibit cox-2, an enzyme involved in inflammation and pain. There are a few fundamental mechanisms that increase the risk of heart attack and stroke. First, ens that inhibit cocks too inhibit the production of a molecule called prosticline, which is produced by cox2 and relaxes blood vessels and sort of unglues platelets. Second, they inhibit the production of nitric oxide.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“One able to cold press juice broccoli sprouts and still receive high amounts of sulfurophane from ingesting it this way. To answer your question, yes, you should be able to cold press broccoli sprouts and make a juice. The myrosinase enzyme, which again is needed to activate sulfurfane, begins to get activated once you cold press the sprouts because by cold pressing you are breaking open plant cell walls and causing the mixing of gluco raffin in the plant with the myrosinase enzyme which is stored away in specialized vacuoles. This mixing then allows sulfurane to form. Ultimately you would not be getting the same dietary fiber which is why I prefer to blend things rather than juice them, but the sulfurafrane would be concentrated and since it may be less aversive, it seems like an interesting option. Next question is from William McGrath. Besides a low carb diet which reduces inflammation, what is the most effective non pharmaceutical pain reliever for arthritis sport injury sufferers? Okay, William's question here is an”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Embarrassingly imprecise, I have to admit, but it just comes down to the fact that there's a tremendous number of variables that can influence how much sulfur refane in a given dose of broccoli sprouts. And on top of that, what an appropriate amount of sulfurfane to even supplement is. I've been known to consume up to four ounces of broccoli sprouts a few times a week, and I will likely continue for the foreseeable future. That said, there are concerns that isothiocyanates like sulfurane may reduce iodine uptake by the thyroid gland. While right now I don't think the evidence is especially strong that this is cause for great concern unless a person is iodine deficient, which is an uncommon deficiency, it may be prudent to exercise some degree of caution. Some of the effects of these compounds present in cuciferous vegetables and broccoli sprouts in particular are persistent for several days, so you don't necessarily need to take an extreme approach in order to reap some benefit. Again, run it by your doctor, etc, etc. Okay, on to the next question, which is somewhat related. Jez theory asks.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Lower dose. And if you're doing an N of One experiment, it may be useful to be able to get a reliable product like the ones I just mentioned. That said, this cost factor has been a big reason for why I've simply taken up growing broccoli sprouts at home, which is extremely inexpensive. The main challenge being keeping a clean environment with little possibility of contamination from pathogenic bacteria, which can definitely happen. Some estimates land fresh broccoli sprouts at a concentration of about one gram fresh weight to about four five milligrams of sulfurfane, but it depends on seed quality and genetic background, the age of the sprouts, how you consume the sprouts, whether you froze them and threw them immediately into a blender, which is what I tend to do, and tends to increase the amount of sulfurophane derived, or if you instead just chew them up the good old fashioned way. The drawback to using sprouts is that dosing them becomes tricky. The fact of the matter is that I found my own personal digestion is probably a more reliable source of feedback than trying to work out the dosage math.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Just another name for glucarafin. Then there are a few supplements on the market that is glucaraffinin and the enzyme needed to convert it into sulfurophane, an enzyme called myrosinase. One example of this combination is a product known as avacol. Finally, there is an actual stable isol for refrain. This includes a French product that hasn't been introduced to the US yet, known as prostophane. These three categories of products that I've mentioned have very, very large differences in terms of bioavailability. Around 10% on average for glucoraffen by itself, forty percent for the glucaraffin and morosinase combination, and then around 70% for the stabilizer. By the way, I have no affiliation with any of those supplement brands I just mentioned. The dosage rain that strikes me as particularly interesting because they have shown up often in clinical trials range between 30 to sixty milligrams of sulfur or fane a day. These doses, however, actually make most of the supplements out there somewhat costly in my opinion. The good news is that many studies seem to be showing promise even at a”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“In nicely with some of our discussion earlier about the potential importance of choline system in cognition. Finally, sulfurophine has been shown to have a positive effect on mood and alleviated depressive symptoms and anxiety as effectively as the antidepressant prozac in a mouse model of depression, and I understand that there is at least one trial currently in the beginning stages looking to confirm this effect in humans as well. If you consider that the variety of brain and other behavioral effects demonstrated already in humans, I'm optimistically hoping that some of the groups out there working on these questions will have something good to show for it in the near future. If you're looking to supplemental fur refrain, there's a few options available. First of all, the most confusing thing that is necessary to understand when gauging the various supplements for usefulness is that sulfuraphrane is made from a precursor known as glucaraphenin. Many supplements on the market are actually just glucoraphenin. You know this because it either says glucoffin on the bottle or it says sulfurifling, which is actually somewhat confusingly.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“In the context of conditions that can affect memory in a deleterious way such as Alzheimer's disease, it has been shown to increase neurotrow which has how damaged neurons and synapses repair themselves after damage from traumatic brain injury. The effect of sulfur nano rhodent model of Alzheimer's disease in some respects is particularly interesting because if we go back to our conversation a little bit earlier about the potential choling may have for mitigating some of the negative effects of this disorder, sulfurine has also been shown to significantly reduce memory impairment that has been experimentally induced by a drug that words specifically by interfering with the effects of acetylcholine in the nervous system, a drug known as scoplamine.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Book of controlled studies in humans to have one sort of effect or another on brain and behavior. For example, treatment with sulfurophane extracted from broccoli sprouts at doses ranging from around 9 milligrams to 25 mg, which is an amount that might be found in around 65 grams of fresh broccoli sprouts on the high end, was able to improve autistic behavior checklist scores by 34% and significantly improved social interaction abnormal behavior and verbal communication in young men with autism spectrum disorder. Similarly, some measurable effects have been shown in a small trial of people with schizophrenia. The fact that sulfurophan is exhibiting clear effects on the brain and behavior of people, such as those with autism spectrum disorder, it might continue to show promise in other areas of cognition too. This is because animal studies have really shown a diversity of very interesting effects on the brain that are really just waiting to be replicated in humans. For example, sulfurin has been shown to improve spatial working memory and short term memory in mice.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“To make this argument is the fact that sulfuraphane crosses the blood-brain barrier, at least in mice. This is the first criteria that a substance must meet in order for there to be a compelling argument that it somehow exerts effects on the brain, but in addition to that, it also affects the activities of the immune system, which is now known to affect the brain through a series of lymphatic vessels. This new understanding of the immune system's ability to interact with the brain also helps to explain why manipulating levels of systemic implication has in clinical trials been shown to affect feelings of depression, either inducing depression in the presence of an artificial increase in activity in the immune system by injecting things like interference into human trial participants caused by this artificial increase in inflammation through the co-administration of natural anti inflammatories such as icosa pentaenoic acid, better known as the omega three fatty acid EPA. In addition to sulfurfin crossing the blood brain barrier and mice, the compound has been shown in a couple of randomized double blinds.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“That said, I'm probably not even in the highest risk category for vitamin D deficiency. Next, a quick mention for omega-3. Approximately 8% of the brain's weight is actually omega-3. The number of studies that demonstrated optimizing intake of omega-3 has some effect on cognition or behavior are extremely diverse. Today we've talked a little bit about nerve growth factors, so just by way of example, I literally ran across an animal study that showed that supplemental omega-3 increases nerve growth factor, which increases the enzyme responsible for producing acetylcholine. It also increases vascular endothelial growth factor and brain-derived neurotrophic factor, and has generally been shown to improve cognition. But I'll talk a little bit more about this in another question. Getting past all the usual suspects on our list of neutropics here, the other neutropic that I actually take frequently is sulfurophane. It's not even usually considered a nootropic by most people, but I think it has potential to be considered at least a mild neutropic for a variety of reasons. One of the best reasons”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Insufficient, and that includes pregnant women. Okay, returning to the main topic after that brief digression, vitamin D is something that should be periodically monitored by a blood test in order to titrate to a dose as appropriate. I personally shoot for forty to sixty nanograms per milliliters since there have been a few all cause mortality studies that seem to indicate that this may be a so called sweet spot. Because vitamin D can be toxic in the high upper ranges, doing too much can also be problematic. It's an absolute fact that what may work for one person, especially in terms of dose, may not for another because of the individual variation involved and can affect how deficient you are, including genetic polymorphisms, weight, age, the latitude at which you live, ethnicity, how much time you spend outdoors, whether or not you wear sunscreen, and so many other things. I've personally found that the tolerable upper intake level recommended by the Institute of Medicine of just four thousand IUUs usually taken with a vitamin K two supplement is actually the amount that lands me right in the middle of that target range.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Work. I actually use two packets a dose that is around three grams of lion's main extract and the same dose used in the clinical study I mentioned a moment ago out of Japan. No discussion of neutropics would be complete if I didn't at least briefly mention two hobby horses of mine, vitamin D and omega-3. The effects of both of these are pretty far reaching and extend far beyond the realms of just cognition, but even if one were only concerned with just cognition they would still both have special relevance. First, let's talk vitamin D. This one is near and dear to my heart since it was my encyclical work that actually identified that vitamin D affects serotonin production, which I believe has very far reaching implications not just for adults trying to stay healthy and live optimally, but also for neurodevelopmental disorders as well, where impaired serotonin production may be particularly important for early brain development with the fetus relies on the mother as its source for vitamin D. A whopping nearly seventy percent of people in the United States can be classified as vitamin D.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“As a nootropic, it was a Japanese study, which was a double blinded placebo-controlled trial, where elderly men were with cognitive Klein were given one gram doses of 96% Yamabushitake dry powder three times a day for sixteen weeks for a total of three grams a day. Those individuals, given the lion's manes extract, but not placebo, had a significant improvement in cognitive function at weeks eight, twelve, and sixteen of the trial. But the cognitive effect wore off four weeks after discontinuing the treatment, suggesting that a continuous intake was necessary to maintain the effect, at least in cognitively impaired older adults. Lately, I do use Lion's main extract pretty regularly from four sigmatic. They come in packets and each packet contains around one point five grams of lion's main extract from the fruit body only, which would contain Harissinones. I have no affiliation with them. They sent me some free packets a couple of years ago and I like them so I can continue to buy them. When I use them, which only again happens to be during periods of intense writing or creative”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT