Of course, its worth noting that the amount of cocoa in regular chocolate is low so you want to be consuming high cacao content products to receive these benefits. If instead you view via a web browser, then the comment isnt at the top, and it may be hard to locate. Vitamin D - Thorne Research - D3 5,000iu. A study, 200mg/daily resveratrol supplementation improved healthy 50-75 year olds memory recall, In another study, patients with alzheimers disease who took resveratrol saw improvements in cognition, and decreases in biomarkers of Alzheimers disease and inflammation, Reduction in gaining lean muscle mass whilst on an exercise program, compared to placebo, Inhibition of mitochondrial adaptations and improvements in cardiorespiratory fitness by 50 percent and diminished whole-body insulin sensitivity after aerobic exercise, Notes on many of the key things Rhonda has discussed about, Notes on the supplements Rhonda is giving to her, now, toddler (. Rhonda suggests that melatonin can be useful as we age (particularly for those 50+), because over time our natural production decreases. 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. For more background on the interplay between vitamin K1 and K2, Rhonda describes it as follows. 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. (2014)27Enhancing dentate gyrus function with dietary flavanols improves cognition in older adults Brickman et al. Its also worth noting that her Luteolin supplement, discussed below, contains a calcium ascorbate blend of vitamin C that results in 68 mg of additional vitamin C. Lutein and Zeaxanthin are yellow and orange pigments, also known as carotenoids, that are found in fruit and vegetables. This can be coupled with exercise, which also improves sleep quality (for both younger and older people). Micronutrients, a subset of which are referred to as vitamins and minerals, are regarded as essential if experiments show that humans get sick in their absence. | 2015 | Investigative Ophthalmology & Visual Science. I could just strike them from the list, but I think for some this list (and the rationales) may be of interest. . Guest Series: Dr. Andy Galpin - Optimal Nutrition & Supplementation For 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. Rhonda Patrick's Top 11 Supplements, Trusted Brands and Doses It comes in 2 versions; high DHA and high EPA. Rhondas keen interest in omega-3 phospholipids stems from having 1 ApoE4 allele in her DNA. Rhonda currently takes between 6 grams daily. Vegetarian / Vegan Fish Oil Alternatives? The test comes in 3 versions: For 10% off the tests, use this OmegaQuant coupon code. Note: the easiest way to find this comment thread on her Instagram is to open the post via the Instagram mobile app where this is the top comment. Vitamin D is one of those nutrients in which lots of people are deficient. Some notes from her podcasts on the JRE. Transcript and discussion of #1474 - Dr. Rhonda Patrick from The Joe Rogan Experience podcast. She didnt mention the frequency, whether its daily or every few days. | 2017 | European Journal of Nutrition. 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. It contains an isothiocynate with very similar properties to sulforaphane, called Moringin. Each time Dr. Rhonda Patrick is on, she is promoting this stuff! "You can avoid a host of ailments and conditions" - When Joe Rogan Close. 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. She expressed her concern at lead chromate being added to turmeric during processing to enhance the yellow color. DNA damage is something youll never know about, so making sure you get enough magnesium is extremely important for the ageing process. Part of the reason for the increase in Alzheimers risk with APOE4 is that it impairs regular DHA transport into the brain. Luteolin is a type of flavonoid found in small quantities in fruits and vegetables. Thorne Research D (Vitamin D3) Dr. Rhonda is also a huge advocate for vitamin D namely vitamin D3, the same kind one gets from the sun. Oddly, the 180 capsule product seems to be called Ester C, and the 90 capsule product; Ester C but they contain the same ingredients. Vitamin K2 - Thorne Research K2/D3 Drops: One drop every two to three days. Dr. Rhonda Patrick (@foundmyfitness) / Twitter For context, the RDA for adult women is 425 mg/day. Rhonda was invited on the Joe Rogan Experience (JRE) podcast a number of times where she has spoken about and debated a wide range of scientific topics with Rogan. She also questions the value of metformin in healthy individuals who exercise. In her Dec 2019 Q&A discussion, she discussed Resveratrol, saying that she doesnt take it currently, but is considering taking it. She points to research that shows vitamin D may boost innate immunity, improve body composition, and reduce rates of heart disease. There are over 40 (!) BeWellBuzz. Well known podcaster Joe Rogan often talks about issues of health and wellness. 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. Of course, more isnt always better. The Life Extension version comes in the disodium salt form that was used in the above study. The results in men varied depending on age and weight. (2008)36Probiotics: progress toward novel therapies for intestinal diseases Yan et al. Rhonda notes in her recent Joe Rogan interview (#1701) shes a proponent of whats called the omega-3 index test. Combien gagne t il d argent ? Below is a list of fish oils that have both low oxidation and heavy metal levels, as measured by the IFOS testing. Transcript of #1474 - Dr. Rhonda Patrick | Happy Scribe Fasting Mimicking Diet has been shown to improve symptoms of multiple sclerosis Get the full details of Dr Rhonda Patrick's supplement brands. Rhonda continues to take a curcumin phytosome supplement, sometimes known as Meriva, for its anti-inflammatory effects. Joe Rogan's ENTIRE episode with Dr. Rhonda Patrick broken into short Joe uses the sauna 7 days/week, 180-degrees for 25 min. She has since switched to taking a high dose (10 12 mg), which she says helps keep her night terrors at bay. Joe Rogan has always been open about his supplementation and health regiment. In this next section well cover supplements Rhonda takes intermittently. "This episode of the podcast is [] 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. Rhonda has a comprehensive topic page which covers many details on vitamin C. She currently takes it via a supplement called Pure Encapsulations Ester C, which includes 619 mg per 1 capsule serving. They are stick thin half dead and kept alive purely from what I can only assume is an insatiable curiosity. Dr. Patrick's Daily Supplements Recommendations. When it comes to vitamins and minerals, there are established guidelines for daily consumption, however with other compounds the guidelines are less established. In the mornings she limits herself to just 1 coffee, to which she sometimes adds the Lairds mushroom blend mentioned above. 1 apple. Rhonda likes to emphasize that leafy green vegetables are a particularly good source of magnesium. It is noticeably expensive, even for ubiquinol. In recent years its become popular amongst biohackers looking to extend their healthspan + lifespan. De-prioritizing other functions, such as those that could aid in longevity. 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. A study showed their omega-3 index score went from 3.1 to 4.8 after 4 months of taking 172mg DHA & 82mg of EPA per day. In essence, it measures the omega-3 fatty acids in your red blood cells, expressed as a percentage of the total fatty acids. Rhonda Perciavalle Patrick has a Ph.D. in biomedical science from the University of Tennessee Health Science Center, Memphis TN, and St. Jude Children's Research Hospital, Memphis, TN. Glucosamine and Chondroitin - 365's Glucosamine Chondroitin & MSM. Their role is to independently test and certify supplements, to ensure they do not contain undeclared ingredients or contaminants. 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). ). So it makes sense youd want it for preventing muscle cramps and things like that. 1 tomato. The version Rhondas taking (ubiquinol) is proposed to be more bio-available than ubiquinone18Increased Bioavailability of Ubiquinol Compared to Ubiquinone Aoki et al. In terms of supplementing K2 (menaquinone), there are two key forms; MK4 & MK7. A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. In a podcast with Kevin Rose (Jan 2020 link), Rhonda discussed the use of metformin for longevity. ncbi.nlm.nih.gov. Dr. Rhonda Patrick on Twitter The supplement industry, surprisingly, is largely unregulated. Rhonda Patrick Float Tank? I mention this section because for some people Visbiome is hard to get hold of, and up until now, it was thought VSL #3 was a satisfactory alternative. Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. (2014). In Jeds studies on Moringa, participants consumed it as a cold-brewed tea. Quercetin - added recently. Rhonda opts for the sachets which contain 4x as many live bacteria. Game Changing Impact of Saunas. As mentioned above, for more details on Rhondas use of sulforaphane see this separate post. The supplement she uses, Pure Encapsulations Calcium K/D, has 200 mg of calcium per pill, which is what she takes daily. In an Instagram post (link) Rhonda mentions studies have shown that many cocoa products have high levels of cadmium and lead25Cadmium and lead in cocoa powder and chocolate products in the US Market Abt et al (2017). Thats a blow for dark chocolate fans (myself included) who hadnt considered heavy metal consumption might be a risk. Rhonda was previously using a low dose melatonin supplement (300 mcg by Life Extension), based on this research by MIT. She adjusts her supplements over time, and this post is kept continually updated. The reason for this is that phospholipid DHA gets converted to DHA-lysoPC, by a specialized transporter called MFSD2A39Mfsd2a is a transporter for the essential omega-3 fatty acid docosahexaenoic acid Nguyen et al (2014). He's repeatedly discussed NAD with guest Dr. Rhonda Patrick. Rhonda Patrick On Vitamin D & How To Get Enough Of It | goop However, the omega-3s EPA & DHA are also important to humans, so relying on ALA solely has a few issues: The good news is that research shows algae based omega-3s will raise EPA & DHA levels in vegans, even at relatively low dose7Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement Sarter et al. Fish oil is a supplement Rogan has mentioned he takes daily. Rhondas multivitamins contain 2,000 IU per day. However, another study using 500mg showed synergistic effects in combination with exercise43Resveratrol Enhances Exercise-Induced Cellular and Functional Adaptations of Skeletal Muscle in Older Men and Women Alway et al. Joe Rogan & Dr. Rhonda Patrick Discuss Their Vitamin D - YouTube Joe Rogan's Supplements - Brands & Products - Eat.Move.Hack. If youve got any queries on the above, please leave them below in the comments. 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. 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). So where does the vitamin K2 supplementation come in? However, it turns out the new formulation of VSL #3 differs significantly from the old one37P884 No shared mechanisms among old and new VSL#3: Implications for claims and guidelines C De Simone (2018), and thus should be treated with caution at minimum, and at maximum, avoided. Services. If you would prefer a capsule form of vitamin K2 and vitamin k we suggest . After trying a number of fish oil supplements, and noticing I prefer them without added flavoring, Im personally using Viva Naturals Triple Strength. Dr. Rhonda Patrick on Joe Rogan: Benefits of Vitamin D (May 2020) The specific figure of around 10 mg likely comes from a string of research papers on sleep disruption, where ~9mg was the dose used. This has greater bio-availability than sulforaphane glucosinolate, which is used in a lot of sulforaphane supplements, including Avmacol. Rhonda Patrick's Core Daily Vitamin & Supplements: Multivitamin - Pure Encapsulations O.N.E. Rhonda currently takes an omega-3 supplement called Norwegian PURE-3, which is touted as a high quality fish oil with low levels of oxidation. Consuming this in addition to her regular omega-3 supplementation. Joe Rogan recently had Dr. Rhonda Patrick on his show where they discussed the various benefits of Vitamin D supplementation, particularly in regard to reducing the risk of respiratory tract infections. Dr Rhonda Patrick is one of my all time favorite guests and absolutely one of the most brilliant people I know. This was in part backed up by a study38P884 No shared mechanisms among old and new VSL#3: Implications for claims and guidelines C De Simone (2018) performed by De Simone, showing that the new VSL#3 formula was materially different to the old one. CoQ10 comes in two common forms; ubiquinone (the oxidized form) and ubiquinol (the reduced form). Avoid taking on an empty stomach. As a self-proclaimed "biologist with two PhDs," Dr. Rhonda Patrick has been studying the gut microbiome and all that it entails for years - she even hosts her own podcast on the topic! Prior to this she was taking a herring roe extract made by Nordic Naturals, and before that, Krill oil. Now, on to our guest My guest this episode is Rhonda Perciavalle Patrick, Ph.D., who works with Dr. Bruce Ames, the 23rd most-cited scientist across ALL fields between 1973 and 1984 (! Previously, Rhonda did not supplement calcium, however she has started cutting down on dairy in her diet, which is high in calcium, and so has decided to add additional calcium separately. For fat sources, Rhonda adds avocado to her smoothies that have turmeric (see her Instagram post on this). A retrospective study in the Philippines found that for each standard deviation increase in serum vitamin D people were 7.94 times more likely to have a mild rather than severe COVID-19 outcome and were 19.61 times more likely to have a mild rather than critical outcome. Rhonda personally opts to get her omega-3s from fish oil, due to its high levels of EPA & DHA per gram. When that task is satisfied, then the level of K1 increases in the blood, and helps to transport calcium for use around the body. Its perhaps worth noting that CocoaVia also have a product called Memory+ (in a blue bottle). She mentioned this specifically on Joe Rogan podcast #1474, and then more recently in her July 2022 Q&A. Vitamin D is fat soluble (unlike, for instance, vitamin C), which means the body *can* store it, and your vitamin D levels *can* get too high. So far weve discussed Rhondas morning supplements. Joe Rogan Supplements - What Does He Take? - Drug Genius A randomized controlled trial showed that a bioavailable form of curcumin improved memory in older people with mild memory complaints. See FDA warning and a paper on mycocystins in dietary supplements. (2017). (2010). The aspect of melatonin production decreasing with age is important (see this study for more discussion). Doctor Talks Vitamin D's COVID-19 Impact on Joe Rogan Podcast 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. Vitamin K1 is the most abundant in a western diet, primarily found in leafy green vegetables. A post shared by Joe Rogan (@joerogan) In this post well look at the supplements Rhonda takes currently. Rogan adds, "The sensory deprivation chamber has served as my most valuable tool for enhancing mind and memory development, thinking, and being transformed. With a PhD in biomedical science and a Bachelor's of Science degree in biochemistry/chemistry she is an expert and vocal spokesperson for health research. How much vitamin D does Dr. Rhonda Patrick recommend daily? When asked in members Q&A #36 which choline supplement she likes, she specifically named Pure Encapsulations Phosphatidylcholine. However, when asked on Joe Rogans podcast how vegetarians can supplement EPA & DHA, she believed algae oil is the optimal source. I'm being deadly serious,I want to see these freaks of nature super charged. The first video on JRE received over 2.5 million views. Rhonda Patrick Supplements List - Updated February 2023 - FastLifeHacks 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. Please note that where I link to products, some of these links are affiliate links. 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. "I think vitamin D really is the star potentially."- stated on Joe Rogan before millions, May 2020 Dr. Rhonda Patrick Goes In Depth on the Benefits of Vitamin D 2,659,516 views May 14, 2020 Additionally, an 18% increase in the content of haemoglobin was found in the skin dermis suggesting improved microcirculation (study source). . 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. - 1 capsule/day Vitamin D - Thorne Research D3 - 5,000 IU/day Magnesium - Pure Encapsulations Magnesium Glycinate - 120mg/day Fish Oil - N-PURE-3 - 4 grams/day (currently unavailable, alternative: Carlson Maximum Omega) Rhonda Patrick's Additional Regular Vitamins & Supplements: Saunas, Immunity, Vitamin D & More on Enhancing Your Wellness - An Interview with Dr. Rhonda Patrick on the Joe Rogan Experience. Dr. Rhonda Patrick Goes In Depth on the Benefits of Vitamin D Vitamin K2 on the other hand is found in fermented foods, which are less common in a western diet. The NHANES 2011-2012 study found only 57% of men and 37.5% of women (N = 4,306) met the adequate intake of K111Vegetables and Mixed Dishes Are Top Contributors to Phylloquinone Intake in US Adults: Data from the 2011-2012 NHANES Harshman et al. 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. 1 year ago. View this post on Instagram. However in a federal lawsuit that concluded in 2019, VSL Inc. were found liable for false advertising related to the composition and clinical history of the new VSL #3 formula. In a Tim Ferriss interview Rhonda recommended that you check if the supplement brand youre looking to buy is certified by the NSF (National Sanitary Foundation). RHONDA PATRICK COMPLETE SUPPLEMENT LIST - Biohacker Blueprint
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