She says her interest in resveratrol stems mainly from preliminary clinical trials showing positive benefits in cognition for older and cognitively impaired adults, including: Her current reservation is around a study that showed 250mg/day of resveratrol blunted the positive effects of exercise42Resveratrol blunts the positive effects of exercise training on cardiovascular health in aged men Gliemann et al (2013). Below is a list of fish oils that have both low oxidation and heavy metal levels, as measured by the IFOS testing. Heart rate variability improves, blood pressure goes down, cardiovascular health improves, all-cause mortality decreases. For more background on the interplay between vitamin K1 and K2, Rhonda describes it as follows. In the mornings she limits herself to just 1 coffee, to which she sometimes adds the Lairds mushroom blend mentioned above. . Specifically their Cardio Health version, which she takes in the morning due to it containing a small amount of caffeine (for 20% off, you can use this coupon code). Rhondas Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. Metformin has been studied in humans since the 1950s, and is most commonly taken to battle type 2 diabetes. She mentioned this specifically on Joe Rogan podcast #1474, and then more recently in her July 2022 Q&A. Vitamin D - Thorne Research - D3 5,000iu. Dr. Rhonda Patrick has been making waves in the field of healthy aging. For those looking for the benefits of the original VSL# 3 formula, this continues to exist under the Visbiome brand. Its estimated that around 25% of the population have at least 1 ApoE4 allele. Whilst vitamin K1 is prioritized for use in the liver, vitamin K2 appears to be prioritized for use in the periphery, which will support calcium transport13The relationship between vitamin K and peripheral arterial disease Vissers et al. Noting it also doubles as a (weak) alternative to painkillers. She goes on to say that in this Consumer Lab report, the CocoaVia brand was shown to have almost undetectable levels of cadmium and lead making it a safe option, and a key reason she opted for it. Combien gagne t il d argent ? Rhonda currently takes between 6 grams daily. 23andMes more expensive health package should include ApeE4 testing as standard. Whereas the Thorne multivitamin contains 140 mcg of Lutein and zero Zeaxanthin. Since starting my new supplement regimen of Omega-3 (new), Vitamin D (new) and my usual multi-vitamin, my whole being seems to have been transported back in time and I just feel better, stronger, faster both physically and mentally. If youve got any queries on the above, please leave them below in the comments. A post shared by Joe Rogan (@joerogan) Below summarizes the details: VSL #3 was originally created by Professor Claudio De Simone, and produced by VSL Inc. All the clinical studies before 2016 were performed on the original formula of VSL#3. I'm not saying that vitamin D is going to prevent you from getting covid-19 or it's a treatment, although I am involved in a clinical study where we're going to be testing a very small open arm study we can talk about. If youre looking for further Rhonda Patrick related content, below are some related posts Ive written: For those curious, see this post for a log of the main updates over time. Rhonda notes in her recent Joe Rogan interview (#1701) shes a proponent of whats called the omega-3 index test. She has also mentioned an alternative product called Metagenics OmegaGenics. PodClips. 1 year ago. Close. She no longer takes: Rhonda mentioned in her July 2022 Q&A that she takes a total of 2,000 IU per day of vitamin D3 in the Summer and 5,000 IU in the winter. Additionally a double-blind, randomized and placebo-controlled trial showed antidepressive effects in patients with major depression, Produce the neurotransmitter acetylcholine, important for memory, mood, muscle control, and other brain and nervous system functions, Important roles in modulating gene expression, cell membrane signaling, lipid transport and metabolism, and early brain development, Regular cardio exercise such as running/spin bike, Intermittent fasting such that she stays in ketosis throughout the morning while she works, Consuming sulforaphane which raises glutathione in the brain, lowering oxidative stress + inflammation, High dose fish oil of which the DHA is key for brain function, A 50/50 split between coconut powder and MCT powder, The cocoa powder naturally contains a small amount of caffeine, so she avoids drinking the mix too late in the day, as that can impact sleep. Magnesium is a co-factor for over 300 enzymes in the body. (2014). He's repeatedly discussed NAD with guest Dr. Rhonda Patrick. Ie she takes one each day for a month, then switches to the other one for a month. Vegetarian / Vegan Fish Oil Alternatives? Examples of stand-alone vitamin D supplements include Life Extension 1,000 IU capsules and 5,000 IU capsules. That said, its still relatively under studied compared to other supplements. When asked in members Q&A #36 which choline supplement she likes, she specifically named Pure Encapsulations Phosphatidylcholine. It has a host of potential benefits, including: The bioavailability of curcumin can be increased with the addition of fat and a component of black pepper called piperine. She suggests the optimal range is a blood concentration between 40 - 60 ng/ml. Calcium is important, but is better sourced from the diet, as calcium supplements have been associated with cardiovascular disease, This aligns with research showing that vegetarians and vegans have lower levels of EPA & DHA compared to those who eat fish, Approximately 5,000 IU per day in winter, and 2,000 IU in summer, In addition to the 2,000 IU per day in her multivitamin. Rhonda cites 3 potential benefits of cocoa flavanols: See the studies Rhonda mentions in regard to enhanced circulation: Then studies in regards to enhanced cognition: Then lastly, a Korean study showed 320mg of cocoa daily reduced wrinkles and increased skin elasticity (measured after 24 weeks)24Cocoa Flavanol Supplementation Influences Skin Conditions of Photo-Aged Women: A 24-Week Double-Blind, Randomized, Controlled Trial Chung et al. Below well look at the micronutrient contents of the two multivitamins Rhonda alternates between: Its worth noting that the US version of ONE is formulated slightly differently to the UK version. Theyre particularly of interest in eye health, because theyre found in the eye lens and macular region of the retina. However whilst pregnant, Rhonda stopped taking any non-essential supplements (including Nicotinamide Riboside) that could pose even the slightest risk to her child. 3 cups of baby spinach. Rhonda was previously using a low dose melatonin supplement (300 mcg by Life Extension), based on this research by MIT. Thornes contains much less lutein and. Joe Rogan, with his go-to fermented and sweetened/flavored tea called kombucha by GT's Kombucha for total gut health on the road. Archived. After trying a number of fish oil supplements, and noticing I prefer them without added flavoring, Im personally using Viva Naturals Triple Strength. So where does the vitamin K2 supplementation come in? Of course, more isnt always better. Presumably she then tops up using vitamin D capsules. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); document.getElementById( "ak_js_2" ).setAttribute( "value", ( new Date() ).getTime() ); @import url(https://fonts.googleapis.com/css?family=Open+Sans:400,400italic,700,700italic); Taken from JRE #1474 w/Dr. The first video on JRE received over 2.5 million views. See the above section for more details on Rhondas fish oil supplementation (no point duplicating it). Rhondas alternative suggestion is to check the IFOS site (International Fish Oil Standards), and use their batch testing of oxidation and heavy metal levels to guide your product choice. The entire Saunas.org team is a huge fan of Dr. Rhonda Patrick's work and has been following her and her team at Found My Fitness for years. The version Rhondas taking (ubiquinol) is proposed to be more bio-available than ubiquinone18Increased Bioavailability of Ubiquinol Compared to Ubiquinone Aoki et al. Fish oil is a supplement Rogan has mentioned he takes daily. There are over 40 (!) It comes in 2 versions; high DHA and high EPA. (2010). Due to the amount of magnesium needed in supplements, it isnt really practical for multivitamins to cover it. Full affiliate disclosure here. Consuming this in addition to her regular omega-3 supplementation. 1. Vitamin D is essential to the human body and has a direct effect on the expression of more than 1,000 genes in most of our cells10Vitamin D: A Micronutrient Regulating Genes Carsten Carlberg | 2019 | Current Pharmaceutical Design. Saunas mimic moderate physical activity. In Rhondas July 2022 Q&A she mentioned that she is alternating monthly between Pure Encapsulations ONE and Thorne Basic Nutrients 2/Day. She bulk buys her caviar from Vital Choice, who offer it in 2.2lbs packages that can be frozen, and then defrosted one quarter at a time. Research suggests that these compounds may have a beneficial effect in delaying the progression of eye diseases such as late age-related macular degeneration and cataracts14Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration Mrowicka et al. Fortunately it doesnt require much blood, just single drop onto a piece of card, which you then post back. It comes from Dr. Rhonda Patrick. She's dedicated to the pursuit of longevity and optimal healthand shares the latest research on nutrition, aging, and disease prevention with her growing audience. Interestingly, at price per gram of flavanols, it also works out cheaper than the original version ($2.22/gram vs $3.00/gram). Its worth clarifying which fish oil supplements Rhonda isnt taking anymore for avoidance of confusion. In this next section well cover supplements Rhonda takes intermittently. Rhonda pointed to a possible link between low vitamin D levels, and increased severity of Covid-19 disease. The results in men varied depending on age and weight. Posted by. The latter (amyloid plaques and tau tangles) affect optimal brain function, and are hallmarks of Alzheimers disease. DNA damage is something youll never know about, so making sure you get enough magnesium is extremely important for the ageing process. CoQ10 comes in two common forms; ubiquinone (the oxidized form) and ubiquinol (the reduced form). Dr Rhonda Patrick is one of my all time favorite guests and absolutely one of the most brilliant people I know. | 2022 | Nutrients15Lutein and Zeaxanthin Supplementation and Association With Visual Function in Age-Related Macular Degeneration Liu et al. However, when Di Simone parted ways with VSL Inc. in 2016, manufacturing was switched from USA to Italy and the formulation was changed. The nicotinamide riboside product she was taking before was called Thorne NiaCel (now discontinued) which contained Nicotinamide Riboside Chloride made by Chromadex. Luteolin: A Flavonoid that Has Multiple Cardio-Protective Effects and Its Molecular Mechanisms, Luteolin suppresses inflammation-associated gene expression by blocking NF-B and AP-1 activation pathway in mouse alveolar macrophages, Luteolin Promotes Cell Apoptosis by Inducing Autophagy in Hepatocellular Carcinoma, Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects, Effect of the Antioxidant Supplement Pyrroloquinoline Quinone Disodium Salt (BioPQQ) on Cognitive Functions, Add-on Treatment with Curcumin Has Antidepressive Effects in Thai Patients with Major Depression: Results of a Randomized Double-Blind Placebo-Controlled Study, Pure Encapsulations Phosphatidylcholine, Mechanisms of probiotic action: Implications for therapeutic applications in inflammatory bowel diseases, Probiotics: progress toward novel therapies for intestinal diseases, P884 No shared mechanisms among old and new VSL#3: Implications for claims and guidelines, Mfsd2a is a transporter for the essential omega-3 fatty acid docosahexaenoic acid, Effects of Resveratrol on Memory Performance, Hippocampal Functional Connectivity, and Glucose Metabolism in Healthy Older Adults, Resveratrol regulates neuro-inflammation and induces adaptive immunity in Alzheimers disease, Resveratrol blunts the positive effects of exercise training on cardiovascular health in aged men, Resveratrol Enhances Exercise-Induced Cellular and Functional Adaptations of Skeletal Muscle in Older Men and Women, Reduction in the Incidence of Type 2 Diabetes with Lifestyle Intervention or Metformin, Metformin blunts muscle hypertrophy in response to progressive resistance exercise training in older adults: A randomized, doubleblind, placebocontrolled, multicenter trial: The MASTERS trial, Metformin inhibits mitochondrial adaptations to aerobic exercise training in older adults, Andrew Huberman Supplements Full List Deep Dive Into What & Why, David Sinclair Supplements List Deep Dive into What & Why (2023), Rhonda Patrick Supplements List Updated February 2023, Andrew Huberman Diet and Routine What He Eats & Why, Andrew Huberman Book Recommendations 25 He Recommends & Why, Joe Rogan Supplements List What He Takes & Why 2023. She has been a regular on the Joe Rogan . (2014)27Enhancing dentate gyrus function with dietary flavanols improves cognition in older adults Brickman et al. She avoids using a dairy creamer, because dairy contains a protein that can inhibit the flavonoids in the cocoa. Which vitamin D does Joe Rogan take and how much? Unfortunately this particular product she uses, Norwegian PURE-3, has had inventory issues for some time and is unavailable for order. This can be made by: In terms of which Moringa to use, Jeds studies used Kuli Kuli Moringa. In a podcast with Kevin Rose (Jan 2020 link), Rhonda discussed the use of metformin for longevity. This episode of The Tim Ferriss Show is sponsored by Bluehost, which I used for my first WordPress blog, and I still use them for sites today. If you'd like to receive very occasional emails about updates to the site, please sign up below: We've sent you an email - please open it and click confirm to receive email updates. The aspect of melatonin production decreasing with age is important (see this study for more discussion). The specific product she notes using is called Thorne Citramate. Rhonda's Vitamin D Dosage . There are studies showing that any people in the US (and the world) are low in vitamin D. It's one of the most affordable supplements when comparing to other ones. Below, vitamin D expert, Rhonda Patrick, Ph.D., shares the latest research on . Its important to note that Rhonda has no affiliation with any of the brands mentioned instead she uses them because her research, or her colleagues research, suggest they are good. Her ONE multivitamin already contains 3 mg of Lutein and 0.5 mg of Zeaxanthin. The goal of this blog is to share information around health and longevity, with the hope that others find it useful. She opts for the salmon roe rather than supplements, as its a potent, fresh source of phospholipids (~438 mg of EPA and ~514 mg of DHA per ounce). This section covers supplements that Rhonda has previously taken but isnt currently. Thats not something thats going to show up acutely like a muscle cramp. Her typical dose of vitamin D3 is 4,000iu, which is about in line with what Joe Rogan takes. Well known podcaster Joe Rogan often talks about issues of health and wellness. For example, probiotics can help regulate the innate and adaptive immune responses by modulating the functions of dendritic cells, macrophages, and T and B lymphocytes35Mechanisms of probiotic action: Implications for therapeutic applications in inflammatory bowel diseases Vanderpool et al. Other foods high in magnesium include avocados, almonds, oats and peanut butter (see full list here). Vitamin D is known to reduce . Rhondas current hypothesis for why is that at lower doses resveratrol may act as a mild antioxidant, which then blunts the positive effects of exercise (similar to high dose Vitamin E). He notes in their FAQs that excessive sunlight or heat after harvest will rapidly degrade some of the phytochemicals and vitamins of interest in the leaves so its worth caution when sourcing. 135 mg is only around 38% of the NIH RDA (350 mg), as she aims to get the majority of magnesium from her diet. (2017). Vitamin K1, once absorbed by the body, is prioritized for use in the liver to produce proteins essential for blood clotting. The average person loses ~0.5 kg of fluid from sweat in a typical 20-minute sauna session (average temp. You can measure your vitamin D levels via a blood draw, or by using an at home finger-prick blood test. Her response in her May 2022 Q&A was that Athletic Greens contains a blue green micro algae called spirulina, which is a potential source of a liver toxin called microcistins. She adds a couple of important caveats: In terms of an estimate on dosage for the Lions Mane, Rhonda cites a study (source) that showed significant improvements in cognitive function after 8 weeks of 3g per day vs placebo for 50-80 year olds with existing cognitive impairment. For more info on turmeric and lead chromate, see these studies: Rhonda continues to utilize turmeric in its organic form (which doesnt have lead chromate added) both as juices and in smoothies. There is nobody we trust more than Dr. Rhonda Patrick when it comes to which supplements to take and from what sources to trust. Dr. Patrick's Daily Supplements Recommendations. A randomized controlled trial showed that a bioavailable form of curcumin improved memory in older people with mild memory complaints. Research in cell lines (in-vitro) and animal models suggests it may: Rhonda is currently using a product called Autophagy Renew by Life Extension, which provides 165mg of Luteolin per capsule. As a guideline, below is the list of brands that Rhonda often uses (either currently, or in the past): Then separately, Rhonda has discussed using Labdoor and Consumer Lab in order to check products for contaminants such as heavy metals. Omega-3 Phospholipids, Alzheimers & APOE4. Dr. Rhonda Patrick is a Ph.D in biomedical science and expert on nutritional health. Prior to having her son, Rhonda was experimenting with a Nicotinamide Riboside supplement by Thorne. Rhondas early mentor, Bruce Ames, researched what happens when our bodies have insufficient levels of micronutrients, and found that our bodies prioritize the scarce nutrients for functions related to survival and reproduction. In her January 2023 Q&A she notes taking 135 mg of magnesium daily. Whilst Rhondas goal is to get her micronutrients from her diet, taking a multivitamin avoids risk of a short fall if her diet doesnt provide 100% of needs. For example, as an Amazon Associate, I earn from qualifying purchases. Each time Dr. Rhonda Patrick is on, she is promoting this stuff! Vitamin K is an essential micronutrient, thats plays a crucial role in the ability to form blood clots, and to transport calcium around the body. This is because the health benefits of exercise are vast and well documented, and it appears that metformin inhibits a number of these. Their role is to independently test and certify supplements, to ensure they do not contain undeclared ingredients or contaminants. Most recently Rhonda is taking a supplement called called, Previously she had supplemented it individually, via, Improvements to skin (decreased wrinkles and increased skin elasticity), Dark chocolate (85% cocoa), but not milk chocolate (35% cocoa), improved walking ability in elderly patients with peripheral artery disease, Increased endurance performance in young male cyclists who consumed dark chocolate showing a performance increase of 17% vs consuming white chocolate, Cocoa consumption decreased blood pressure in healthy individuals, in a dose dependent manner, Increased cognition in young adults, measured via a cognitively demanding test, Protection from cognitive decline in the elderly, Adding moringa powder to room temperature water at ratio of 1:100 powder to water, Leaving to stand for at least 10 minutes prior to drinking, The reason for avoiding hot water is because the myrocinase enzyme in moringa is sensitive to heat, and its crucial to preserve it, Promote autophagy, which is the cleaning up of cellular junk, Ground Turmeric as a Source of Lead Exposure in the United States , Lead chromate pigments added to turmeric threaten public health across Bangladesh . It comes in 2 different forms, vitamin K1 (phylloquinone) and K2 (menaquinone). Services. I want to see these guys stuffed to the gills with Dr Hubermans supplement stack, Joe's nootropics, Rhonda Patrick's diet regime. One study in the Philippines found that for every standard deviation increase in vitamin D levels, people were 8x less likely to have a severe form of COVID-19 and 20x less likely to have a critical form of COVID-19. 1 tomato. Dr. Rhonda Patrick Smoothie Recipes. | 2021 | Nature Communications. However, it suggests that higher intakes are safe, for example with a human intervention study using 20 mg / day of Zeaxanthin, for 6 months, showing no adverse affects. Rhondas keen interest in omega-3 phospholipids stems from having 1 ApoE4 allele in her DNA. Rhonda notes that her multivitamin doesnt contain Magnesium, therefore she adds it separately. Approximately 1/2 the US population are thought to be deficient in magnesium28Suboptimal magnesium status in the United States: are the health consequences underestimated? This transport system appears to continue to work even when regular DHA transport is impaired. Melatonin is a hormone produced by our bodies to regulate the sleep-wake cycle. Her original interest was inspired by a study that showed peptides in collagen actually make it intact to cartilage, which suggests its beneficial for joint health (source). See this and this Instagram post for more on Rhonda discussing salmon roe. Quercetin - added recently. In recent years its become popular amongst biohackers looking to extend their healthspan + lifespan. Rhondas Dosage: 2 capsules per day, in the morning. Her podcasts and other videos can be found at FoundMyFitness.com @FoundMyFitness. You may already be familiar with a supplement called CoenzymeQ10. 1 cup of blueberries (fresh or frozen) 1 tall shot glass of flaxseed (optional) Note: Rhonda doesn't drink all the 64 fl oz of her ultimate micronutrient smoothie every morning but usually shares it with her husband. One of her recent focuses is on the health impacts of saunas. Joe Rogan's ENTIRE episode with Dr. Rhonda Patrick broken into short audio clips for easy listening (they discuss vitamin D, vitamin K, vitamin C, zinc, nootropic gum, sauna protocols, COVID-19, and more) Close. Note that if youre interested in taking the prescription drug metformin for off-label use, you should consult with a doctor on the subject. when asked on Joe Rogan's podcast how vegetarians can supplement EPA & DHA, . She expressed her concern at lead chromate being added to turmeric during processing to enhance the yellow color. ONE contains CoQ10, Alpha lipoic acid, choline, inositol and molybdenum, whilst Thornes does not. She has since switched to taking a high dose (10 12 mg), which she says helps keep her night terrors at bay. Rhonda mentioned in her Feb 2021 Q&A she takes melatonin by Pure Encapsulations possibly Pure Encapsulations Melatonin 3mg. Rhonda currently gets her omega-3 phospholipids from wild salmon roe caviar. Please note that where I link to products, some of these links are affiliate links.

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