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Sam Kass

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2025-07-23
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2025-07-23
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  1. “I appreciate you too, Tim. Thank you for all you do, and your podcast has been great. I've listened to them over the years. You're one of the few podcasts that I've listened to. So you've got great, insightful, thoughtful questions, and I've read your books. So I appreciate all you do. So the feeling's mutual, and I'm glad we get to still have conversations over 10 years later.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  2. “I have a newsletter. Yeah, I send out a weekly email that covers some fascinating new either science, health, fitness, nutrition related study. And usually it's applicable. Sometimes it's something that's misunderstood in the media and break it down every week. I sent you the creatine one. We covered a vitamin D, dementia one as well. I mean, a lot of different fascinating studies, so you can again find that on my website, found myfitness.com. You can sign up for the newsletter there.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  3. “Can find all my stuff there. You can follow me on Twitter, or sorry, X and also I still do it. I still do it. You can follow me on X or Instagram, found myfitness, all one word, or look, just search my name, Dr. Rhonda Patrick.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  4. “I have a podcast. You can find it on Spotify, Apple Podcast, YouTube. It's called Found My Fitness. You can also just search Rhonda Patrick.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  5. “The study just came out like gosh, like last two weeks or something showing is animal study that psilocybin increased life expectancy by almost 20% in mice.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  6. “I think psilocybin is a better candidate when it comes to something like that, you know, because it's really not addicting. I don't know if you saw this, Tim, but this really, it's, of course, people may not be aware, but it's been shown to treat depression as well in more than one study.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  7. “People use it because I know people that use it because it helps them fall asleep easier. So it's definitely something that decreases that sleep latency. People can fall asleep easier, but it completely disrupts. So they have more awakenings in the middle in the night and it disrupts REM sleep. I mean, so there's every reason to definitely not drink and certainly don't drink close to bedtime. You want to kind of be able to get rid of the alcohol before you go to sleep. Going back to your picture, you were doing everything wrong.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  8. “Drink all the time Yeah, I used to drink at least a couple times a week, you know, where I would do like the weekend thing, but I don't drink much anymore. Once in a while, I'll have like a glass of prosecco for a celebration. I do enjoy it, but I definitely try to limit it to certainly once a week. But like I said, these days I'll go like a couple of months without having anything and then I'll have a social situation where I like to do it. And the great thing about that is I'm so sensitive to the alcohol. That I'm such a lightweight and it's great because I get like one glass of prosecco and I'm like, this is amazing. Forgot to mention with respect to the dementia risk in alcohol, you asked about mechanisms, the sleep aspect, right?”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  9. “It's compromised already, right? And so they're not able to repair that damage that's being generated from the alcohol. Whereas people without the APO4 somewhat can repair it a little bit better. And then you add the breakdown of the blood-brain barrier on top of that, and then you're just getting more inflammation into the brain. And neuroinflammation is a major cause in Alzheimer's disease. I mean, it's really a known factor now. And you're disrupting mitochondria. You're disrupting just everything you know about to be important for health is sort of affected by alcohol through a variety of mechanisms.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  10. “Yeah, I mean, acetylaldehyde is one aspect of it. It's an important one, but the alcohol itself is causing inflammation. I mean, it's causing gut permeability, essentially. It's very hard on the gut. And so what ends up happening is you release inflammatory factors into your bloodstream, like a polysaccharide gets released into the bloodstream. Inflammation gets activated. Inflammation is a major cause of cancer and also brain aging. So the brain aging aspect is definitely linked to the oxidative stress component and the inflammation component. Damage is happening to neurons. And I think one of the reasons why people with APOE4 are a little more sensitive to alcohol is because the repair processes in individuals with APOE4 isn't as robust. It's compromised already.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  11. “I mean, the safest would be zero drinks. But if you're really not wanting to have the damage, the light drinking, which is like the one to two drinks a week, that's where you're probably the best off. Talking about a weekend, right? You have a weekend and you're doing like a glass of wine, maybe Friday or Saturday night. That's the safest if you're looking for like some alcohol consumption. If you're going above that, just be aware there is definitely a risk of increasing dementia, increasing cancer risk. However, there are other lifestyle factors that also play a role here like being obese and exercise. In fact, there's some of the exercise, some of the alcohol and dementia studies that have shown an increase in dementia incidence with alcohol consumption were negated by people that were highly physically active. So I do think there's other things to consider. You can't just silo everything, right? I mean, you've got to look at the whole air spots.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  12. “Can cause cancer, right? And so there's a lot of different cancers associated with breast cancer, colon cancer, for example. Breast cancer is a big one because women's lifetime risk of breast cancer is already high. I mean, a woman has a lifetime risk of one in eight of getting breast cancer. So if you have a room with eight people, one of those women, if you're at a dinner party, you know, and eight women are there, then one of those women will come down and be diagnosed with breast cancer in her lifetime. So when you add alcohol consumption on top of that, if you're talking about moderate alcohol consumption, that risk can go to one in six, which is very significant for a lifetime risk, right? So I do think that alcohol, I mean, obviously like some people enjoy it. And I don't know that there's any amount that's actually safe, but if you're really like looking for a number, it seems like one or two drinks a week seems to be the same.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  13. “Right. Which could have been a former drinker. But I think at the end of the day, when you look at alcohol and cancer, it's just an ambiguous, right? Alcohol is now classified as, I think it's a group one carcinogen. It's known to play a role in causing cancer. There's no gray area here. And there's many, many different cancers that it's associated with. So alcohol does get metabolized into acetyldehyde that is something that can be a mutagen. It is a mutagen.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  14. “Yes, very important. And now more studies are, when they're doing the questionnaires, are asking that question. But many, many, many years and many, many studies did not ask that question. And so it's very possible when you're looking at these, you know, cohorts of people that are comparing moderate alcohol consumption to no alcohol consumption. They're saying, oh, look, there's a benefit. You have less cardiovascular disease risk. You have less dementia risk. If you drink versus not drink, we don't really know if that's because these people were former drinkers and did so much damage already that that's why they're getting dementia more.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  15. “Sick quitter. Quitter, yes. So essentially what it means is they get sick and so they quit drinking alcohol. And then when they're filling out their questionnaire, you know, however many years later, whatever, they are asked, how many drinks do you have a week? And they say zero because they quit. Their question wasn't asked, were you a former drinker”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  16. “Right. There's something called the sick quitter hypothesis, which is essentially a lot of these studies were comparing people that are drinking this moderate alcohol consumption with non-consumers, people that abstain from drinking. And it turns out that many, many, many, many studies did not account for the sick quitter aspect, which is essentially quit.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  17. “Have you had before this podcast Well, I did have some ketone ester, or there's a little bit of alcohol that is involved with that.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  18. “It's funny. I still read so much of the literature that I still say abuse because that's what I'm familiar reading. But anyways, back to this, what I was saying, which is seven weeks, sorry. All right, we're going to cut this out, Tim. Seven drinks a week.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  19. “Yeah, exactly. It's a big difference. But on average, like moderate alcohol consumption is more like a seven drinks a week. Seven drinks a day would definitely be a heavy alcohol consumption. That would be.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  20. “Sorry, a week. Oh my gosh. No, in some cases it's seven drinks a day. Obviously, a week for a woman, but for a man, it's like 14 drinks a week. Wonderful.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  21. “There's been all this research that over the years has looked at moderate alcohol consumption. And depending on the study, that number changes, which is such a big bummer. It's like, well, what does that even mean? In some cases, it can be seven drinks a day. In some cases.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  22. “There's a lot of things going on here. Certainly social interactions, that's a confounding factor. Also, when people were then looked for their APOE genotype, it was found that it was actually in the non-APOE4 carriers that you would find that benefit not in the APOE4 carriers. And then on top of that,”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  23. “Have a glass of wine. Sometimes it helps kind of, it feels like you're lowering your stress, lowering some inhibitions. It's fun to do with a group of friends and stuff. It's not so great for the brain, though. And certainly if you're concerned about Alzheimer's disease and dementia risk, and I will say that there's been a lot of mixed research out there looking at alcohol consumption and dementia and Alzheimer's disease, where some of it says, well, if you have, you know, if you're doing moderate alcohol consumption, you can actually have a protective effect against dementia Alzheimer's disease, right? Where it's like, you know, this idea that alcohol, like a glass of wine a day is actually beneficial for you. So you should be drinking.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  24. “I know it's like. You can't have any enjoyment at all if you want to live a long, healthy life. No, you need to find a good balance, obviously. So Alcohol is, it's a toxin. It's also a lot of fun, right? I mean, it's fun to drink and.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  25. “And then I, yeah, I found out like it was like this year I found this out, Tim. This year, the study came out with the gum. And I was devastated. I mean, I've chewed so much gum, so much gum. And I've let my child chew it. And it's like all I could think about was how great it was for the teeth. And now it's like, oh my God, this has like been a source of microplastics that I had no idea. I did thankfully find an alternative xylitol source of gum that is microplastic free. But yeah.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  26. “Wow, that's crazy. I started chewing gum when I learned about the research showing that xylitol could inhibit some of the S mutagens, bacteria that are involved in cavity formation.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  27. “All sorts of interesting stuff. We don't know enough about it, but I think enough said we do know that they're not good and we want to try to avoid them as much as we can and that they are pervasive. They're everywhere, right? It's ubiquitous.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  28. “Exactly. Mine are the ones that you kind of like squeeze on it and opens up and then closes the clamps back together. But yeah, so I use that because the tea bags, again, you're getting the heat on top of the plastic polymers that are making up the tea bag and accelerating to break down the plastic. So you're drinking plastic beverage, right? There's all these health consequences now associated with microplastics. You mentioned the brain. It's been found like 20 times to accumulate 20 times more in the brain than in other organs. And people with Alzheimer's disease have up to 20 times more microplastics in their brain than people that didn't have Alzheimer's disease. And then the same goes for like cardiovascular disease. There's been a study that was published in the New England Journal of Medicine about a year ago showing that people that had microplastics in their whatever aortic part that they were doing surgery on those individuals ended up dying of a heart attack like within the next three years versus ones that didn't have any microplastics anyways.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  29. “And the tea bag. So you have to do loose leaf tea, which is what now I'm always, it's got to be loose leaf. I'll bring my own little, I'll sometimes open the tea bag out and I bring my own little tea steeper thing with me.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  30. “And when you add a hot beverage into the plastic lining, it releases like all these microplastics into your beverage and it releases the chemicals like BPA into them like 50-fold. Blue bottle coffee, by the way, they apparently line their cups with sugarcane polylactic acid. And so they don't have any plastic. I remember the other day I went into a blue bottle coffee shop and I was like, I really wanted to get a hot tea. And I was like, you know, do you guys line your cups with plastic? And she's like, no, we line them with sugar cane. I was like, yes. So that's something to keep in mind. You see a lot of people drinking these to go cups everywhere. And you're pouring a hot beverage into it. It's a really, really major source of microplastic exposure because you're accelerating the breakdown of the plastic. Bring your own cup”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  31. “Disrupt hormones. They're also associated with Alzheimer's disease. They're associated with cancer, all sorts of things. And those can actually, I think, actually this is a big speculation on my part just based on animal studies. I think sulfur or fame plays a role in detoxing BPA from our system. And that's because of the whole situation where it activates the very same enzymes that do excrete BPA through urine. It does that and it's been shown in animal studies. Animal studies that are given sulfur feign and then given a high dose of BPA, it completely blunts the toxicity of the BPA, which is pretty interesting as well. So the other thing to keep in mind is heat and this, I'll say this, all the to-go cups that you're out there buying when you go to your favorite coffee shop, fill in the blank for the most part, with the exception of the blue bottle coffee, phenomenal. They're great. All these paper cups are aligned with plastic.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  32. “Is it's effective at filtering out microplastics. It's not clear about the nano nano, like the super, super small size ones. It might, it might not. I don't know. But it does definitely, the micro size ones, it does filter out microplastics. So the thing with reverse osmosis is it's really filtering out all like even the nanoplastics as well. Of course, you have to consider like reading certain minerals and trace elements that are found in water back to your water. And some reverse osmosis companies do that. You can have them put on a filter that'll just add it back in after it filters out all the microplastics. But you can also just buy mineral drops and put those in your water or you can take a mineral supplement that has some of these minerals that are taken out as well. The other thing I do want to mention is that the plastic associated chemicals are another concern and that would be like the BPA, BPS. These chemicals are endocrine disruptors.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  33. “Exactly. Yeah. So again, your best strategy here is minimizing your exposure to them. And the way to do that, for one, would be obviously a water filter top of the list because the water that's coming through your tap through your sink does have microplastics in it. And that's a major, major source of microplastic exposure for many, many people. So if you can get any type of water filter, again, you can even get countertop reverse osmosis water filters. Are great for filtering out the majority of microplastics”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  34. “The size matters in this case for sure. But when it comes to people want to know, well, is there anything I can do to sort of detox these microplastics, right? Like that's the big concern that people have. Well, if I can't reduce, if it's impossible to reduce my exposure because they're just absolutely everywhere, then can I sort of get rid of them? Unfortunately, there's not a lot of evidence right now out there that you can. Perhaps some of this electrophoresis sort of thing where you kind of filter your blood but like who's doing that like maybe you'll do it but like you know that's not something that the public's generally going to do and I don't even know that I'm going to do it”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  35. “I still think that opting for glass is the best option, even though that study came out, oh, glass has more plastic than plastic bottles. It's like one of those sensational headlines. The devil's in the details, right? There's always like nuance there.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  36. “Apparently, the paint that's on the lid of the glass bottle is like shedding little particles into the beverage. And those are microplastics because the paint is like got plastic in it. And so essentially my take home from this is if you're traveling and you have to choose between a plastic water bottle with water in it and a glass one to buy, I would still buy the glass one because the particle size is higher, it's larger in the glass bottles, and that doesn't get absorbed in the gut very well at all, if any. You actually excrete it through feces. And so I think the next study that's going to be done will be show this essentially. I'm sort of speculating here, but because the size matters, the size of plastics and the plastic bottles are super small, and that's really absorbed well by the gut epithelia and taken up into the bloodstream and gets to the other organs. Also, the plastic chemicals like BPA are in plastic. They're not in the glass.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  37. “You can do to avoid them is reduce exposure, which would be the water filter. Try to avoid drinking out of any type of water that's in a plastic bottle. But it turns out a new study just came out showing it's also been found in glass bottles. And the reason for that, I know, I know. It's like, are you kidding me? Come on.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  38. “It's really a big mess, and the microplastics are now, it's not just, okay, well, I'm not going to drink out of bottled water, plastic bottled water, or, you know, if you can get any kind of water filter, any kind of water filter is great. Reverse osmosis is the best because it filters out the smallest, smallest nanoplastics, which are the kind that are actually crossing the blood brain barrier and getting into the brain. In the brain, they're associated with Alzheimer's disease and all kinds of things. But we now know they're in chewing gum. So anything with the word gum base is made of a plastic polymer. So if you chew gum, it has to be plastic-free gum. And it's not the same. I'll tell you that. But it's in gum. It's tea bags. You know, tea bags if you make tea with tea bags, all sorts of tea bags. They're releasing like just thousands of microplastic into your beverage. They're in essentially everything. And the problem is that it's very hard to avoid. The best things.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  39. “I use pure encapsulations for the vitamin D. I have some friends, mutual friends of ours, that like the Vesorb vitamin D3, so people that are not able to increase their vitamin D as well. Vessisorb really increases the bioavailability of a lot of things, including ubiquitinol, the cocuten I mentioned. I should have mentioned that I buy my dad. That's the form I get for him because it increases the bioavailability. Also some fish oil that's been shown to increase the bioavailability. So vestisor vitamin D3 can be found up pure encapsulations. I don't have an affiliation with them either. They also have a lot of clean third-party tested products as well. And then I use their magnesium glycinate. For the magnesium 3NA, I use xymogen. I like the xymogen magnesium 3Nate.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  40. “Is going into the brain more, you want to make sure you're getting some of the other forms to cover the other bases of other organs as well.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  41. “Allegedly able to cross the blood brain barrier better than other forms of magnesium that I mentioned. And I say allegedly because it's animal studies that have shown that there have been a couple of human studies. Unfortunately, there's a conflict of interest. They were done by the makers of the magnesium-3N8 supplement. So that's always important to keep in mind. But they have shown that magnesium-3N8 could improve some cognitive scores if you kind of pulled all the cognitive scores together. And so I think that there's no reason why if you're interested in cognition and stuff trying the magnesium 3NA, a lot of people like it as well. So that's another form of magnesium. Although I do think you should probably take some magnesium glycinate along with that because you don't want all the magnesium going into your brain. You want some of it going into your liver and activating the enzymes that are converting vitamin D3 into 25 hydroxy vitamin D, right? So that is something to keep in mind if that form of magnesium indeed is so...”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  42. “A very bioavailable form. It's the form that I take as well. And dose range, you know, you can take 300 milligrams a day and probably not have an EGI distress. And so that gets you most of the way there. And then you get the rest from your diet, right? You're eating some leafy greens. You're eating maybe some almonds or something, which are really high in magnesium. If you're not getting any greens at all, then you're going to have to go up a little bit more to the 400, 450 milligram range, especially if you're athletic. But that, if you're taking something like electrolytes, you're getting some magnesium there, so you can figure out how much magnesium is in your electrolyte. And that can be counted towards it as well. There's also magnesium threanate, which is the magnesium form that is”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  43. “There's the RDA for magnesium, right? So for men, it's about 400 milligrams a day for women. It's about 300 milligrams a day of magnesium intake from diet or supplemental sources. If you're taking a supplement, and also if you're athletic and sweating a lot and using the sauna, those requirements can go up between 10 to 20 percent depending on how physically active you are. If you're like the endurance athlete, you're on the 20% higher range. If you're more just like the average, like I'm a committed exerciser, then you might have to go up 10% above that. So typically the best forms of magnesium to take are the forms of magnesium that are the organic forms. So that would mean it's bound to like a salt, like magnesium citrate or magnesium mallate or magnesium taurate. Those are more bioavailable than magnesium oxide, for example. There's also magnesium glycinate, which is also”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  44. “Right. So for someone in that case, you might go up to 7,000 IUs and check and see where you're at a month later than or in the 40 to 50 range, then that's your optimal dose to take. And this is an important conversation to have, Tim, because it really is, there's an individual component here and people just want to, at the end of the day, they want to, how much do I take? How much do I take? Well, you have to get a vitamin D blood test. This is one of those that you have to really measure because, as you mentioned, there's huge variation there in terms of absorption and then the magnesium issue, right? And that's something, again, so people.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  45. “5,000 IUU a day and getting an hour of sun in the summer without sunscreen, you probably should be closer to 50 nanograms per mil, I would say. I'll check that out.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  46. “Okay, so first of all, we need to talk about vitamin D levels and what the optimal levels are, and that's really important for someone to figure out how much they should supplement with. I tend to think anywhere between 40, 60 to 80, like 40 to 80 nanograms per mil, you're in an optimal range. I like 40 to 60. I think that's my sweet spot, and that's because there's lots of studies out there showing all cause mortality is lower within that range. 50 nanograms per male would be great. I mean, that's a great place to be if you're below 30 if you're about just 30 you might want to try to get up to 40. So depending on where you are.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  47. “Has 5,000 IUs, but it only has 500. There's a lot of different factors that could be contributing to that as well. And then there's also like, you know, in terms of people getting sun exposure, you said you don't wear sunscreen. Some people do. People that have darker skin pigmentation have melanin. That's a natural sunscreen. There have been studies showing that, for example, out of the University of Chicago, there was a study that was published a few years back showing African Americans have to stay in the sun six to ten times as long as a Caucasian to make the same amount of vitamin D3 from the same amount of sun exposure because they have a natural sunscreen, you know, melanin, which is that darker skin pigmentation. It's a natural, you know, sunscreen. It's also why their skin always looks great as they're aging. You're like, oh, you're 75. Your skin looks like you're 30.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  48. “Circulating forms of 25 hydroxy vitamin D. So that's one thing. Another thing comes down to genetics. There's actually a lot of people that have SNPs, very common ones that probably came from southern areas that don't make as much vitamin D3 from the sun exposure because probably they're getting so much sun, right? So essentially there's the genetic component as well. And I've seen a lot of people's different SNP makeups and I know quite a few people that actually have to take a super high level of vitamin D3 to actually get enough vitamin D. And then the other thing is that you mentioned earlier the variation between supplements. There have been studies on vitamin D supplements and it's the same problem with melatonin. There's some vitamin D supplements with a fraction of what is stated in terms of concentration of vitamin D3 on the nutrition facts. And then some of them have like 10 times as much vitamin D. So there's just like this huge variation where you're like it says”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  49. “Kidneys and it's made into the actual act of steroid hormone, which is called 125 hydroxy vitamin D. Well, it turns out the enzymes that are doing the conversion of vitamin D3 into that stable form that everyone gets, you know, when they're getting a vitamin D blood test, that's what they're looking at, requires magnesium to work. And there have been studies showing that with low magnesium, it doesn't happen readily at all. And so 50% of the US population has insufficient levels of magnesium. So you're talking about a coin toss here, right? One out of two, one out of two, right? You have a 50-50 chance a person's not going to be getting enough magnesium. That's been shown to actually play a role in”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT

  50. “So, the way vitamin D is measured. So, vitamin D actually gets converted into a steroid hormone. And this steroid hormone essentially it's going inside the nucleus of our cells where all of our DNA is and it's activating 5% of the protein encoding human genome. Many of these genes, it activates clotho, by the way, you mentioned clotho. Vitamin D is important for activating clotho. Yeah. So very hugely important for dementia risk, which we can talk about. But to sort of answer your question, so your vitamin D levels are measured by a proxy, and it's called 25 hydroxy vitamin D, which is the precursor to the steroid hormone. So essentially vitamin D3, which is made in your skin, or if you supplement with it exogenously, it gets into your bloodstream. And that vitamin D3 then goes to the liver and it's converted into 25 hydroxy vitamin D. That's the major circulating form of vitamin D. After it's, you know, 25 hydroxy, vitamin D is made in the liver, it then goes to the kid.”

    2025-07-23 · The Tim Ferriss Show · #819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter · IDENTIFIED FROM THE TRANSCRIPT