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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“More bioavailable and gets into the brain faster. There is a decent body of evidence that has looked at the effects of various types of colling. The only benefits were seen in young adults that had poor processing speed and verbal memory test at baseline. Strangely, those individuals that performed well at baseline actually had impaired performance after supplementation, which may have to do with genetic variants in the receptor density or something, which just sort of goes to show you how complicated neurobiology is and how even seemingly straightforward relationships can turn out to be not so straightforward. I have personally tried CDP coling and never really noticed any enhancing effect like I seem to with alpha GPC. The other nootropic that I have tried and use semi frequently is Yamabushitake extract, which is also more commonly known as lion's mane. The main active compound in lion's mane is horisinones, which is found in the fruit body of the mushroom. This compound is capable of activating nerve growth factor.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“And with brain concentrations peaking around two hours until at least up to three hours after ingestion, choling effects on the cholinergic peripheral system peaks between one and two hours after ingestion. Coling itself without forming acetylcholine acts on a subtype of nicotinic receptors called alpha seven nicotinic receptor that is involved in long term memory. Acetylcholine also acts on all the nicotinic receptors. Choline does not cause desensitization of this receptor like other agonists do, like nicotine, for example. In fact, supplementing with coline increases this receptor subtype. Certain neurodegenerative disorders like Alzheimer's disease are linked to decreased sale choline, so there has been a lot of interest in investigating whether certain choline supplements and other compounds that affect the cholinergic system can improve cognition and memory in people with cognitive decline and dementia and Alzheimer's disease, for example. There are different forms of choline supplements, but I think the colon that is complex to phosphoral choline is the best because it is twelve times.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Conversation The brain. Additionally, when compounds are identified in food, such as xenohormetic compounds, we have a better chance of achieving benefit without deleterious effects because of the fact that we've likely evolved alongside the presence of that compound. If the compound or compounds don't have that same history, it takes a little bit more scrutiny before we can be sure that there isn't some sort of significant side effect we just haven't taken the time to observe yet. Maybe we won't even know about it for years. For this reason, I tend to stay away from compounds that are inhibitors of enzymes in the brain, which I know are ubiquitously found in many nootropic stacks, even though they likely work in the short term. We don't have any good evidence of what if any long term effects that may occur. With that said, there are some neutropics that I have tried. Choline is one of them. Choline can be either used to make acetylcholine. Acetylcholine is a neurotransmitter that connects neurons together, or phosphateline, or methyl groups.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“For example, let's say we take a pharmacological drug that inhibits transporters that reuptake and metabolize neurotransmitters. This causes these neurotransmitters to then stay around in the synapse for a longer period of time, exerting more biological effects. This might be perceived as a good thing, but the trade-off is that this causes the receptors that bind this various neurotransmitters, which is how they actually exert their biological effect, to decrease in number. This is what we call down regulation. So what happens when you do not take that same drug for a few days? Your baseline level has changed so that in the absence of those drugs that inhibit reuptake, your neurotransmitters will not by themselves exert the same effect that they might have had before your pharmacological intervention due to the changes in receptor density or the number of receptors we have for the neurotransmitter to interact with. This is one reason why I prefer to instead focus primarily in the realm of nutrition since it usually works a little bit more indirectly by providing compounds that are found in and needed by the body and in the context of this.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Good time to do it, generally speaking. We need more research, but cryotherapy or cold water immersion may be better to hold out on until at least an hour after training. And finally, the effects of and the appropriateness of cold related activities on performance may for a few different reasons be very dependent on the actual activity we're actively training for. All right, on to the next question. Kevin Noonan Fick asks, what are your thoughts on neutropic cognitive enhancing supplements and do you take any yourself, for example, choline, lion's mae mushroom, etc. I do take some things that might qualify as neutropics. I am, however, very conscious of what I choose to experiment with, at least over the long term. My biggest concern comes down to one simple fact. When we introduce outside compounds that too directly perturb complex biological systems, we opened up the possibility of triggering feedback systems that can then result in unintended consequences such as receptor down regulation. What do I mean by that?”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“48 hours after doing some hill sprinting ultimately had a 20% increase in speed and power up to two days later. What's interesting about the cold is that it may also be conducive to enhancing endurance related activities in particular, like fat whereby cold can increase the number of mitochondria and white adipose tissue in order to transferentiate into brown fat, a form of fat that is metabolically active, protective against obesity and naturally declines with age, muscle also experiences an increase in mitochondria as a consequence of cold explosion. These mitochondria are the energy producing machinery of our muscle cells. The density or number of them on a per cell basis affects our aerobic capacity. And if we have more of them it can be said we may be more adapted to aerobic activity. Okay, all of that said to sort of get to the point and to summarize my thoughts on sauna and cold water immersion or cryotherapy in the context of exercise, I think that sauna use after exercise seems to be”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“I don't think that based on the current literature, we can state this with 100% certainty at this stage. But if we take into account this potentially inflammatory mediated anabolic window that seems to peak, especially in the first hour post exercise, then it might help to explain some of the mixed results we see surrounding the use of cold stress with various forms of strength training. Specifically, one 2013 study from the Scandinavian Journal of Medicine and Science Sports showed the exact opposite effect. This study showed that whole body cryotherapy for a couple of minutes done one hour after squat jumps and leg curls was actually associated with performance enhancements which included improvements in power at the start of the squat jump and squat jump workout and improved pain measures up to seventy two hours after the cold treatment. This isn't the only study showing an enhancement in performance from cold either. We see in a study published in plus one in twenty eleven that elite runners that engaged in whole body cryotherapy one hour, twenty four hours or four hours.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Exposure blunts inflammation and specifically it's been shown to dramatically decrease the production of what are known as the E2 series prostaglandins, which are one of the factors that have specifically been shown to induce the synthesis of IgF1 by macrophages. That growth factor mentioned earlier because it's important for hypertrophy. In addition to this, cold exposure also causes vasoconstriction, which may acutely prevent immune cells from migrating to places like muscle tissue. Knowing how to produce inflammation when needed is good, but only if we account for the various downstream effects that this may have, this is not the only study, although it's the best one that has shown that cold water immersion then immediately after strength training may blunt some hypertrophy. There are others, but again, all those studies use cold exposure sometime immediately after strength training. So that leaves us with a few open questions, but the most important one is this. Would we still have seen the blunted or reduced hypertrophy effects if cold water immersion was done at literally any point other than immediately after strength training?”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Cold stress such as ice bass Whereas the sauna seems to be just fine and maybe even beneficial to do immediately after exercise, cold water immersion and possibly other modalities of cold exposure are a bit more nuanced in the context of strength training. Specifically, studies have shown mixed results when paired to the strength training. For example, one twenty fifteen study in the Journal of Physiology showed that a 10-minute cold water immersion immediately falling heavy leg training dramatically decreased hypertrophy by almost two-thirds at a ten week follow-up. The active cold treatment group also had a reduction in muscle strength and showed smaller increases in type two muscle fibers, which are required for very short duration high intensity bursts of power, and all this coincided with a production in biomarkers that are usually associated with hypertrophy, including the activation of satellite cells. That's pretty alarming if you think about it, but maybe it shouldn't be too surprising. Let's unpack this anti-hypertrophy effect of cold a little bit. One of the reasons ISBAS became popular in professional sports, for example, is because cold”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Some experimental evidence that indicates that these specific immune cells are also likely involved in satellite cell migration, which is a type of muscle stem cell that serve as precursors to actual muscle cells and for which the raw numbers are actually very closely associated with the amount of actual hypertrophy that occurs as a result of strength training. As we can see, inflammation seems to play a pretty important role in the benefits of actual training, and this inflammation as measured by an inflammatory cytokine known as IL six, actually peaks during training and also right after but then falls by fifty percent of its initial peak after the first hour. IGF1 activity, it makes sense to probably do so in close proximity when it's actually peaking. In my mind, I interpret this to be pretty much immediately on the tail end of my workout. This peak of inflammation potentiating IGF1 synthesis that goes on to play a role in hypertrophy may become especially relevant if we talk about the mixed research surrounding”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“But it's also intuitively obvious, adding on top of that the social aspect of potentially drenching gym equipment in your profuse sweating makes it a little more sensible to sauna afterwards. But if it were not for those reasons in particular, there's also just the issue of when we most want to boost IGF-1. To answer that question, it's helpful to be aware of the mechanism involved in hypertrophy, one of which, in fact, becomes especially relevant when we talk about the effect cold stress has after training in a moment. That mechanism is inflammation. When we train as a result of mechanical work being done, we produce metabolic byproducts like reactive oxygen species, and we also activate inflammatory cytokines. This is actually necessary to activate genetic pathways that contribute to creating more mitochondria. And also plays a role in muscle hypertrophy. In fact, it is inflammation that recruits immune cells such as macrophages to skeletal muscle in order to produce IGF one that helps induce acute muscle repair.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Important role in muscle growth and repair. For example, mice had been engineered to express high levels of IGF1 in their muscle, develop a greater degree, and diversity of skeletal muscle hypertrophy. Similar experiments have also shown some promise in combating age-related muscle atrophy, especially the kind found in a mouse model of Duchenne muscular dystrophy. I've previously talked a little bit about a so called trade off when it comes to IGF one. I'm not going to dive into that yet. We'll talk a little bit about that more in some of the diet related questions, but suffice to say, I think that in the context of sufficient physical activity, this so called trade off may become a bit less important. That said, let's take a minute to talk about the timing of Sauna use in particular, and then we can talk about cold showers or ice baths. I like to sauna after a workout. First, there's entirely practical reasons. Doing an intense sauna session prior to working out can increase exhaustion a little bit too quickly, making it very hard to finish a workout. Studies have shown that to be the case empirically too.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Hormone known as IGF1 or insulin-like growth factor one. IgF1 activates another pathway in skeletal muscle known as emtor, which is responsible for new protein synthesis. Muscle cells require amino acids for both growth and repair, so if we can also plausibly activate MTOR, we're now sort of completing the circle. With heat shock protein induction, we reduce protein degradation, and through these endrogen effects actually we are increasing protein synthesis by increasing net protein synthesis. We effectively increase hypertrophy. In fact, if you sort of reverse engineer the habits of bodybuilders, IGF1 is actually one of the major pathways most robustly activated by dietary protein take. So the next time you're shoveling down protein powder or essential amino acids like leucine, you can be aware that part of what you're doing in the first place is robustly activating the production and release of IGF1 and thus MTOR. Protein and specifically essential amino acids are the major dietary regulars of IGF one. IGF one plays a very”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“But more importantly, this actually correlated with a whopping thirty percent more muscle regrowth than the control group during the seven days after immobilization, which is not bad, right? Putting aside heat shock proteins for a moment, the other way that hyperthermic conditioning through using the sauna could plausibly affect hypertrophy is by robustly increasing growth hormone. For example, two 20-minute sauna sessions at around 176 degrees Fahrenheit or 80 degrees Celsius separated by a 30-minute cooling period elevated growth hormone levels twofold over baseline, and even more robust effect was found with men using higher sauna temperatures, for example two fifteen minute sauna sessions at around two hundred twelve degrees Fahrenheit, which is around 100 degrees Celsius, separated by a thirty minute cooling period resulted in a fivefold increase in growth hormone. To understand why this might be useful, it's helpful to understand a little bit more about this pathway. Many of the effects of growth hormone are mediated through another”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Of heat shock proteins. I mentioned earlier how heat shock proteins play a role in preventing neurodegenerative diseases such as Alzheimer's disease by helping proteins maintain their proper three-dimensional structure. Not only does this have a role in preventing the aggregation of proteins, but it also plays a role in muscle hypertrophy. Here's why. Muscle hypertrophy is ultimately the delta between protein degradation and new protein synthesis. When we train for muscle hypertrophy, we often put a lot of thought into how to increase muscle protein synthesis. But if we reduce protein degradation, which is in effect heck proteins have, we still are increasing our net protein synthesis by increasing the difference between the amount of new synthesis of muscle protein versus the amount of degradation that is happening. This effect has been shown in rats where it was shown that a thirty minute heat treatment at a temperature of around 106 degrees Fahrenheit or forty one degrees Celsius given every forty eight hours over a seven day period caused a sustained increase in heat shock proteins during that time frame. Big surprise.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Especially if you have a condition that might warrant such caution. If in doubt, check with a physician before you take up a new polar punch habit. Okay, on to our next question. Rob Schlicker asks, doctor On to Patrick, can you explain your thoughts on how regular hyperthermic conditioning and hypothermic stress relate to muscle hypertrophy and strength training? First, for our listener, since Rob is clearly in the know, let me define what hyperthermic conditioning is. Hyperthermic conditioning refers to deliberately acclimating yourself to heat either independent of or in conjunction with exercise. I typically refer to hypothermic conditioning in the context of using the sauna because this is where most empirical evidence is. But there are other modalities of heat exposure including hot baths, steam showers, and hot yoga, and they probably create a qualitatively similar type of heat stress that approximates son use on some level depending on the intensity. There are a couple of main mechanisms that hyperthermic conditioning through using the sauna may plausibly affect muscle hypertrophy. First is through the robust activation.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“One of the areas I'd like to see more information on is actually safety. There's clearly a cultural history in some places of going from a hot sauna right into an icy lake, but there is at least one case study reported in the literature of a heavy smoke or having a heart attack, possibly as a result of a plaque rupture caused by a coronary artery spasm after doing many, many rounds of contrast immersion over several hours. I've personally done ice baths interspersed with sauna use, Rick Rubenstein, and found it to be very, very enjoyable. It seems to help me sleep better, and I definitely felt like my mood was significantly affected, for even the next twenty four hours, more so than either alone, so I'm hopeful we'll see some research come out that proves the case report to be a relevant association and somehow demonstrating ultimate safety, but in the meantime I'm hesitant and a little cautious. For the broader audience listening now, I will make the same advice I made earlier please please be careful what you subject yourself to.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Uncomfortable, but it's probably very possible depending on where you live and the season to get a shower that is similarly cold or even more cold, something I personally observe that's sort of interesting is that after sufficiently intense sauna session, it can be very hard to stop sweating and even potentially hours after you've cooled down unless you've had a very borderline painfully cold shower, for social reasons, at least for me personally, it can almost be a requirement. One last quick note before we move on to the next question which shares some overlap with this one. I mentioned a moment ago that the information surrounding going from hot to cold.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“In the case of a thirty second cold shower that isn't sufficient to even trigger momentary discomfort, it is probably not adding stress but in fact simply removing it. This isn't strictly a bad thing if that's what you're wanting to do. That said, to give you an idea for some of the threshold temperatures involved to elicit the norepinephrine response of cold stress, studies have shown that people that immerse themselves in cold water at forty degrees Fahrenheit or four point four degrees Celsius for twenty seconds increase their norepinephrine two to threefold or two hundred to three hundred percent. And this release in norepinephrine didn't seem to be reduced with habituation to cold. Long durations of cold water exposure under more moderate temperature have a more potent effect on norepinephrine release, for example in another study people that spent one hour in fifty seven degree Fahrenheit or fourteen degrees Celsius water increased norepinephrine in their bloodstreams by five hundred thirty percent over baseline. As anyone who has swam in the Pacific Ocean knows, this is still quite cold and certainly sufficient.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“For triggering the browning of fat, making our fat more metabolically active. In fact, in terms of pathways or physiological responses to cold, the release of norepinephrine into the bloodstream as well as in the locust coruleus region of the brain is one of the more profound. Guess what else increases norepinephrine release? Heat from sauna use. So this is the second way in which both hot and cold, instead of having opposing effects where one cancels out the other at the molecular level are nudging some of the same pathways in the same direction. But to elicit these overlapping stress responses, you have to actually get cold enough for that to happen. Otherwise, you're just taking some of that heat burden you created on your own body and removing it. How cold is cold is the real question we have to ask here. In the case of an ice bath, I suspect the stress is almost certainly additive in nature. The extremes of going from a two hundred to rehah to near freezing water isn't a walk in the park.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Their sauna podcasting experience. One thing we can do a little bit of, however, is turn to the molecular evidence. What may surprise many of you is that both heat stress from the sauna and even cold stress are both able to activate heat shock proteins. This is because heat shock proteins respond to cellular stress in general and not exclusively heat stress. Heat, as a cellular stress, does cause a more robust activation than cold, though. Still, it's sort of good to know that both types of thermal stress seem to positively affect heat shock protein expression, which we've sort of established may have something to do with some of the benefits we might ascribe to sauna use. But it's sort of important to ask yourself what you're trying to accomplish with cold exposure aspect. One of the main reasons I like to expose myself to cold are the effects it seems to have on the brain, mood, and possibly attention. One of the most likely candidates for eliciting an effect is norepinephrine, which is also the catecholamine that is actually responsible.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“And then proceed to take a cold shower, will that cancel out the benefit of the sauna and heat exposure? Also, will that make the cold exposure less effective? For this question, I'm going to choose to focus on discussing the question of combining heat stress in cold stress and rapid succession rather than a discussion of the combination of either with exercise, which is sort of a different overlapping discussion which comes up in a different question, which I'll get to in a moment. So to answer this question with our slightly narrowed parameters, I've been trying to find empirical evidence in the scientific literature discussing various aspects of combining heat stress and cold stress and have come up pretty dry when it comes to answering a lot of the big questions surrounding the combination of both these modalities in rapid succession. as done by Saunagoers in Finland or simply a cold shower or far more extreme alternating between sauna and ice bath as described by Rick Rubin and Timferris.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Confer itself well to talking about a minimum effective dose, including the possibility that sauna use could play a role in mood and attention by increasing norepinephrine and affecting our sensitivity too and production of beta endorphin, giving us a sort of runner's high. The potential of which was something that initially appealed to me when experimenting with my own personal sauna use. Or the possibility that sauna use may reduce muscle atrophy and then affect muscle regrowth, an effect which, while very interesting, is mostly shown in animal studies that might be hard to then try to apply back to humans. So definitely go check out that post. Moving forward, we can now talk about the flip side of the coin with our next question from the interaction between heat and cold exposure and if they will cancel one another out. For example, if I do a workout and then sauna for ten to twenty minutes to engage the heat shock proteins to maximize the hormonal response.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“For reasons of practicality and because I believe that benefits from the sauna are primarily conferred directly by heat, I tend to prefer a hotter sauna, but it seems wholly reasonable that making other adjustments like preceding the sauna session with a light cardio, for example, might help make up for other little differences. It's hard to know for absolute certain, but I'm optimistic. All of that said, I think it's a good moment to make a point to give the same warning Tim gives on his blog surrounding sauna use and heat stress in general. Try to exercise good judgment if you have some sort of medical condition, all bets are off, even if you don't think you have a medical condition, it's reasonably worth checking in with a doctor before becoming some kind of mega sauna enthusiast. Heat can be no joke and it's important that you don't hurt yourself. Finally, there's other so-called benefits that I have suggested may exist on Tim's blog, but I didn't get to talk about today. Areas where the science may be promising but not quite as robust or otherwise.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“in the neighborhood of two to three times a week, again pretty similar to the larger two thousand person mortality in Alzheimer's studies mentioned earlier. Finally, molecular evidence for heat shock protein induction seems to indicate that healthy young men and women sitting in around a hundred sixty three degree Fahrenheit or around a 73 degree Celsius sauna for 30 minutes are able to increase their heat shock protein levels, including HSP seventy two by 49%, and that the elevation in heat shock protein levels persist for 48 hours after the initial heat stress, suggesting two to three times per week is again a good moderate frequency to hit a threshold for some of these sustained effects. So it's pretty clear we have a few options available to us, some more mild than others. More popular here where I live in the United States are infrared saunas which don't get quite as hot, often limited to about one hundred forty degrees Fahrenheit or sixty degrees Celsius.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“In 1940 or ninety degrees Celsius on a twice a week, a dose which, by the way, produced a maximum heart rate of one hundred forty beats per minute. This last point is especially interesting if you consider the fact that maximal heart rate might be an appealing candidate for quantified sulfurs to track their physiological response to heat stress when other variables may differ. Take for example the fact that not all saunas get as hot, especially the infrared ones that run cooler. It does seem reasonable to think, however, that turning the knobs on other aspects of the sauna session by making changes, for example, to the duration, you can probably still elicit comparable effects. What I have not discussed yet but mentioned in a guest post on Tim's blog, certain studies have demonstrated some effects on muscle mass and recovery in animal and human trials. For endocrine effects in the area of growth hormone, for example, multiple studies report ranges of twenty to thirty minutes at around 100.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“I'll leave the discussion of Fox 03 alone for now. Okay, so we got a little bit distracted talking about mechanism and other various odds and ends surrounding Sonyus, but to return to part of the core of the question asked by Jeff, we need to address minimum effective dose. For the minimal benefits of lower cardiovascular disease mortality lower all cause mortality and lower Alzheimer's disease risk, we have to address the literature that actually observed these effects. In this case, that would be twenty minutes at 174 degrees Fahrenheit or seventy nine degrees Celsius two to three times per week. Remember though that those that use the sauna four to seven times a week had an even more robust effect. This is actually a pretty great guide because we've got a range of effects based on dosing a pretty large trial of around two thousand participants.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Of interest that may help explain some of what's going on with this association between a type of longevity and sauna use mentioned earlier is a pathway known as the Fox O3 pathway. There is some evidence that part of this natural cellular stress response when confronted with heat is an activation of this pathway. Box O3 is one of the big aging genes for which regular old fashioned genetic variation has shown is involved in longevity. Humans with a polymorphism that make more Fox O three have up to a two point seven fold increased chance of living to be a centenarian, and in mice, having more of their homologous version of this same gene can extend their lifespan by up to thirty percent. As the pattern of aging, our foxo three activation trends downward, decreasing expression with age.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Compared to men that only use a sauna once a week. Once again, just as before, this is after adjustment for age, alcohol consumption, body mass index, systolic blood pressure, smoking status, type 2 diabetes, previous myocardial infarction, resting heart rate, and serum LDL cholesterol. Now, whether or not it was the heat shock proteins may be a great idea for future research, but as a plausible mechanism, heat shock proteins seem as a very good, likely explanation for what is going on there. Since we've also mentioned briefly the endurance in cardiovascular benefits of sauna use, particularly in a trial involving run until exhaustion aerobic activity, it's also worth mentioning that VO two max, which is the body's maximum capacity to transport and use oxygen during exercise, has a strong association with cognitive capability in old age, which may have something to do with the brain perfusion and even the ability for blood perfusion to wash away metabolic waste products, including amyloid beta. The other”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Called HSP70, it reduces the severity of this condition, including reducing the associated loss of neurons in synapses. So if you think about it, this might suggest something interesting. We know that Hitchhock proteins are produced in response to heat stress, and that they seem to help prevent symptoms of Alzheimer's disease in mice by reducing protein aggregation and helping keep proteins from losing their structure in the first place. What if by naturally increasing our heat shock protein expression, we could reduce the risk of Alzheimer's disease? The same group that studied over two thousand mal sonagoers found a very interesting association from the same cohort that they later published in another paper. They found that men that use the sauna two to three times per week had a 22% lower risk of dementia and a 20% lower risk of Alzheimer's disease compared to men that only use this on a one-time a week.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“From normal immune system function and metabolism, these damaging molecules produced at a low level every day even in the best of circumstances, but made worse by poor lifestyle choices, damaged proteins and disrupt their structure. Moreover, once a protein structure is damaged, it can then misfold, preventing it from being degraded and can lead to the accumulation of toxic protein aggregates that can themselves damage cells as well. Protein aggregates something heat shock proteins specifically help prevent the accumulation of are associated with neurodegenerative diseases such as Alzheimer's disease and Parkinson's disease and Huntington's disease. In fact, when you take normal mice that have been engineered to accumulate amyloid beta plaques characteristic of Alzheimer's disease, they do begin to manifest a pathology in the brain that is similar to what we might call Alzheimer's in humans.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Produced by our cells in response to heat stress, and also another pathway known as Fox O3. Sauna use robustly activates a class of stress response proteins known as heat chuck proteins, and heat shock proteins have been implicated in aging, where increased expression has been shown to mechanistically in lower organisms to confer increased longevity. And similarly, polymorphisms in human populations that increase heat shock protein production have also been shown to have an association with increased longevity. To understand why this is the case, it is helpful to know the purpose of hechog proteins, also known as HSPs. Heck proteins help all other proteins maintain their proper three-dimensional structure in the cell, which is important for each protein in order for it to be able to perform its function. As I briefly mentioned earlier, damaging products get created.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Heat stress from sauna use also increases plasma volume and blood flow to the heart known as stroke volume. This results in reduced cardiovascular strain so that your heart has to do less work for each beat that it does to pump oxygen-rich blood to your tissues into your brain. Additionally, long-term sauna use has been shown to generally improve blood pressure and dothelial function and left ventricular function. But crossing over from theory to more practical, what if improving heart health really just meant having a boost in endurance? In fact, that is exactly what has been demonstrated. One study demonstrated that a 30-minute sauna session two times a week for three weeks post workout increased the time that it took for the study participants to run till exhaustion by thirty two percent compared to baseline. If you start to think of mild adaptation to heat stress as a proxy for some of the benefits of exercise, the generalized longevity effect starts to make sense. But there may be molecular mechanisms for this as well.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“With a 24% lower all cause mortality and four to seven times per week lowered all cosmetal by forty percent. Let's talk about all cause mortality. What does it mean? Does it mean that using the sauna four to seven times per week made forty percent of people immortal? No. What it means is that for the individuals being studied, they had 40% less mortality than those of a similar age not being subjected to the same conditions, and this reduction in mortality was strictly tied to heart disease, but instead something potentially more general. Keep in mind the study also adjusted for other parameters that may affect the data, including body mass, serum cholesterol.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“To elicit some effects that might be loosely characterized as ergogenic or enhancing physical performance in some respects. A study published in Jama Internal Medicine in twenty fifteen showed that sauna use was associated with longevity. The study recruited over 2,000 middle aged men in Finland and compared frequency of sauna use with sudden cardiac death, fatal coronary heart disease, fatal cardiovascular disease, and all cause mortality, including cancer over the course of twenty years. Heart disease is the leading cause of death in the United States and many other countries as well, so that should be acute to listen up. Here's what the study found, that fatal cardiovascular disease was a 27% lower in men who use this on a two to three times a week and fifty percent lower for men who use this on a four to seven times per week compared with men who just use the sauna once a week. In addition to lowering cardiovascular weight mortality, the study also found the sauna use lowered all cause mortality full stop. Using the sauna two to three times per week was associated”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Can you please share your thoughts on the minimum effective dose for sauna benefits, session time, temperature, and frequency? From this minimum effective dose, what types of changes, benefits can someone expect? With this question, I'm going to start with the benefit since as a point of logical progression, it's helpful to establish what the science says about the benefits before we talk about how to dose it. The good news is I've actually partly done a pretty good job of talking about some potential benefits for sauna use in a guest post that's featured on Tim's blog entitled RSana's the next big performance enhancing drug. It's possible Jeff's already seen that, but for the rest of you, make sure to check that out. Longevity and also Alzheimer's disease. So humor me for a minute while I talk about some of this and then get back to Jeff's question surrounding what the minimum effective dose might be with respect to temperature, sauna session, time and freezing.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“The entire organ systems can shrink and then can experience renewal during the refeding period, so it should be pretty clear that we're actually talking about a whole different level of cellular cleanup that can occur, which is above and beyond what we actually get in shorter fasts. There's still a lot of research going on to better tease out the differences between shorter, let's say two day fast and fast that meet the definition of being a prolonged fast. I'm optimistic that evidence will continue to merge and that even shorter duration fasts are still very beneficial. That said, as Tim likes to say, I'm not a medical doctor and don't play one on the internet. If you're thinking about giving prolonged fasting a shot, make sure to follow the prudent podcast listener's rule and run it by an actual physician. There is also an emerging body of literature surrounding a fasting mimicking diet that lasts five days instead of four and can be prescribed by a doctor by a packaged meal plan if having that structure is helpful. On to the next question Jeff Norton asks.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Can't really get a hold of for self monitoring purposes. For autophagy, LC three two and for stem cell self renewal, lin negative CD one hundred eighty four positive CD four five negative cells. Okay, one quick closing point to sort of finish this section off. It's important when we talk about fasting that we make clear distinctions between the various duration of fast we're talking about. If we discuss prolonged fasting, as I have done a lot in answering this question, that means we are talking about a water fast on the order of four to five days. However, in mouse research, this level of fasting is actually achieved in two to three days. This has led to some confusion because people often attribute the so called benefits of prolonged fasting to shorter intervals that are a bit more manageable because they might have ran across this rodent research. The fact is that we may see some of the same benefits such as autophagy even with shorter fast but on an order of magnitude greater with prolonged fasts. Also with a prolonged fast.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Particularly if I were doing a ketogenic diet, might include biomarkers for lipid and glucose metabolism, such as LDL, small dense LDL particles, total cholesterol, triglycerides, glycated hemoglobins, HBA. You can also measure your fasting blood glucose levels and ketone levels at home using something like precision extra, which I find to be mostly reliable and I also use. I also like to be aware of anti-inflammatory biomarkers I can get my hands on. There's some common measurements like high sensitivities to reactive protein and also IL-6 and TNF alpha. For those people experimenting with a strict ketogenic diet for greater than six months, it may be wise to measure thyroid function by doing a full thyroid panel. There was a recent publication where ketogenic diet for nine months caused thyroid dysfunction in children with epilepsy. This may not be something to worry about in everyone, but it does not hurt to be cautious. There are some used in research that you unfortunately”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Activation of PPR alpha promotes uptake, utilization, and catabolism of fatty acids by activating genes involved in fatty acid transport, fatty acid binding and activation and fatty acid oxidation. There is a polymorphism in this gene that has been associated with lower PPR alpha activity and a twofold higher risk of type 2 diabetes, increased levels of triglycerides, increased total cholesterol, increased LDL cholesterol, and especially important, increased small dense LDL particles in the context of high saturated fat intake and low polyunsaturated fat intake. Obviously measuring these blood biomarkers will help illuminate whether any type of diet works for you. There are also a variety of resources on the web that can help you take your raw genetic data from services like 23andMe and find out whether you have some of these polymorphisms. I similarly offer some resources for this on my website foundmyfitness dot com for this purpose. In terms of biomarkers, things that I would monitor.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Diet is that fasting activates many repair processes, including repair of damaged DNA, damaged cells, damaged mitochondria, and damaged proteins. You must be in a fasted state to repair damage, which is why most repair processes occur during sleep, because that is when most people are in a fasted state. Fasting improves blood sugar sugar sugar su”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“modestly increase mitochondrial binogenesis as well, but not mitophagy. Another thing fasting does is it increases the levels of something called nicotinamide adenine dinucleotide, or NAD plus, which I will just refer to as NAD. NAD levels always increase during a fasted state and decrease during the fed state, no matter what food type. NAD is a very important cofactor for many metabolic enzymes, which just means you need it for these enzymes to work properly. Your mitochondria need NAD to produce energy from glucose or fatty acids. Anytime there is chronic inflammation or DNA damage occurring, this sucks up the NAD and so the mitochondria suffer. Also, NAD levels decrease in multiple tissues with aging. There are several different compounds which are various forms of vitamin B three that dramatically increase NAD levels and have been shown to delay aging in multiple tissues in mice. Yet another difference between fasting and a low carb high fat.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“20%. Another way that fasting really shines, particularly prolonged fasting, is that prolonged fasting has a very robust effect on increasing stem cell numbers. The regenerative power of tissues and organs decline with age. It is stem cells that provide this regenerative power, and because stem cell numbers decline with age, so does organ function, which means anything that can counter this is a win. Fasting also causes cells to clear away damaged mitochondria and recycle their defective components for energy called mitophagy, followed by a concomitant generation of new mitochondria called mitochondrial biogenesis. This is a really great thing because mitochondria accumulate damage with age just as cells do, and this can accelerate the aging process. So not only does fasting clear away old damaged mitochondria, it also generates new young healthy mitochondria to replace the damaged ones. There has also been some evidence suggesting that a low carb high fat diet”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Massive boost in stem cell production Autophagy is a genetic program that is very important. It clears away damaged cells to use for energy while apoptosis is a genetic program that causes damage cells to self-destruct. Both of these processes prevent damage cells from becoming cancer cells. When we clear away damage cells, this also means those cells are less likely to become senescent, which is what can happen when too much damage accumulates. A senescent cell is technically a living cell, but it is not functioning in a way that is consistent with maintaining the overall health of an organ, in fact quite the opposite. Senescent cells can accelerate the aging of nearby cells and promote tumor growth by secreting pro inflammatory molecules and other factors. Senescent cells are bad news. As we age, they are everywhere from our livers to our hearts to our brains, and they accelerate the aging process. It has been shown in mice when given a compound that increases the clearance of senescent cells. It actually extends their average lifespan.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Jasky Singh asks for all those that don't understand the benefits of fasting, how does doing a fast differ from, say, eating a diet low carb, high fat that puts you in ketosis, and what key metrics, for example, blood tests should someone look at to know it is benefiting you? Very interesting question because as implied by the question, there are at least a few similarities between a low carb high-fat diet and fasting, but there are also obviously some key differences. Probably the main similarity between the two is that metabolism shifts from using glucose as the major source of energy to primarily oxidation of fatty acids in ketone bodies as energy. When it comes to fasting, there are a few things that really differentiate it from a low carb high-fat diet. One of the major benefits of fasting, particularly prolonged fasting, which is around four to five days in humans, that is not found on a low carb high-fat diet, is a dramatic increase in autophagy and apoptosis followed by a massive”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Be remiss if I didn't mention that a mutual friend and someone that has repeatedly been on the Tim Ferris show, Kevin Rose, has developed a cool mobile app to help keep track of intermittent fasting and time-restricted eating windows. You can also check that out if you're an iPhone user. It's in the App Store under the name Zero, as in the number of calories you consume while fasting. To sort of finish off this question as to who time restricted feeding may not be a good fit for, I'm not sure. As an intervention, I believe it is actually broadly applicable, however, I'm one hundred percent certain that there is someone somewhere for which a unique medical condition may make time restricted eating inappropriate, especially if you expand the definition of time restricted eating to mean long, multi day fast, which are the subject of doctor Vals or Longo's research in particular. Definitely check in with the physician, particularly if you're going to do a prolong fast or if you're thinking of trying time restricted eating but may have a medical condition that for some reason might somehow make it unsafe. Okay, next question.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Just as a closing thought, I think there is still a lot of room for more emerging research in this area to teach us things that may be important, questions like what influence later day endurance or weight training has on mitigating the deleterious effects of other suboptimal parameters like a later in the day eating window, how large the effect of xenobiotics like caffeine and black coffee is compared to potentially more important factor like just keeping an otherwise tighter time window with a slightly looser definition of what is considered eating. If you'd like to see interesting questions answered about time restricted eating, you can actually participate in a mobile app powered distributed clinical trial by heading over to dr. which can be found at my circadianclock. org available for iPhone and Android. Basically you commit to a baseline and then one of the patterns of time restricted eating and then proceed to submit timestamp pictures of your food over the course of twelve weeks. Of course I'd also”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“Having received stressful compounds in our diets for millions of years, things that evolved in plants such as insect antifedants that help ward off insects, we sometimes function better for having them. They can even induce neurostress responses that boost neurotrophic factors that lead to the growth of new neurons and promote the survival of existing neurons, which may function to help make compounds like sulfurophane potentially a candidate as a mild neutropic. We'll probably come back to this in a little bit, but the bottom line is that if we take this same concept that stress can be beneficial known as hormesis and apply it to other things like exercise, fasting, heat stress, cold stress, some of the various benefits that may be had from these many strategies similarly come about as a consequence of sometimes overlapping stress response pathways. This idea of hormesis and trying to improve our capacity to be resilient to environmental stress.”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“To on a daily basis from breathing in carcinogens like benzene from air pollution. In a sense, we're talking about an on switch from some of our most native stress responses. Our ability to cope with physiological stress down to the cellular level ultimately affects how rapidly we accumulate the damage which we often refer to as aging. But and here's the interesting thing. The reason NRF2 a stress response pathway is activated by sulfurfane is because the compound itself functions as what we know as a xenohormetic. A compound that by virtue of being actually slightly stressful to cells elicits a biological stress response that has a cumulative effect that is otherwise a net gain in resilience that creates a benefit to the organism as a whole. This is actually somewhat unintuitive if you really think about that. We sort of have this very natural notion that because excess stress is bad, we should venture to avoid stress at all costs. It turns out though that in fact perhaps as a consequence of”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT
“One of the most interesting and exciting of which to me right now is the compound known as sulfurophane, spelled SULFANE, but also other related compounds that fall into the same class of compounds broadly known as isothiocyanates, all of which, including sulfurfane, being derived from cruciferous vegetables. What's interesting about sulfurfane is that this compound richly found in broccoli sprouts at about fifty to a hundred times what's found in mature broccoli, is that it activates a special genetic pathway in our cells known as NRF two, and it does so more potently than any other known naturally occurring dietary compound. This gene, a master regulator controls over two hundred other genes affecting whether or not their activated and doing work. These include genes that affect our own anti inflammatory processes, antioxidant processes, and even the ability to inactivate potentially harmful compounds that were”
2017-05-04 · The Tim Ferriss Show · #237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick · IDENTIFIED FROM THE TRANSCRIPT