Q&A #5 with Dr. Rhonda Patrick (5/21/2019)

        00:01:25 - Practices and supplements for sleep.
00:10:13 - People over 50 can improve sleep quality with 300 micrograms of daily melatonin - a surprisingly low dose. [1](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqbFF5dmg1RDZLYTZLWkZjUmlJOXVSNjRGSnlQUXxBQ3Jtc0tsWmIxc0Fud1hWbGFmVXd1WHFId0ZpdlNTd1hlWkFBN0hHN3E0Tm42dFJSMG5lTnkxU0k0eDY3ay1EY2ZfUGRXLWdPN3VpQkt5R2NrSERPUmJvQ3Z2QVdlYTk1eVFFZ1h6aHcxQ2h0cjNBcjJTNEgxMA&q=https%3A%2F%2Flink.springer.com%2Farticle%2F10.1007%2Fs40266-014-0178-0&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg)
00:12:12 - 20-30 minutes of being outside 3 times/week lowers cortisol levels. [1](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqbU1OMVowaFhyYi1PR0pwOVBMRFBLc05GZVJHZ3xBQ3Jtc0tuZHZIdDB5cnc3akNyVjRreTR2d1JpRVRBN0RUNl9xczNteUt5V0xhVWtLekhsWmZkRXgxRUlJZDczclRIN293Z2pRWU1sQWxLanZGQmRNb0dSb0NsWkpXLXFtYWV2cXlPTkJvM0pkTFVQUDQ4T1dxbw&q=https%3A%2F%2Fwww.frontiersin.org%2Farticles%2F10.3389%2Ffpsyg.2019.00722%2Ffull&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg)
00:16:02 - Tips for jetlag.
00:17:12 - Infrared saunas vs. traditional saunas.
00:17:35 - Sauna use associated with a lower risk of Alzheimer's, cardiovascular, all-cause mortality and more. [1](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqa0xmbmlTbFVHY0d2T2I4TWh6R2R6NDRKMTZJQXxBQ3Jtc0tuSjVicXdPRHlJbnJMUEg5MndRWlZ3SlI4OUVNTGEwRmVJbGJDTUw0TXZNdURrLUttMEduRVUzY0F6OTdoczRucHF3Zmh0TU9fY3NwZTI0S3FwejdTRkU3eUlZa2NMY0tVa01KamJOVUt2RDBibm9vVQ&q=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpmc%2Farticles%2FPMC6262976%2F&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg), [2](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqbEExMnBYcHZFNHRmc0VOMVZWemRUWVVtZjlLUXxBQ3Jtc0ttaDJyeksyRXY1UjNJSW9QWGE3MUQ4bzJVRm9OWjdKelQwOV9yWWp3LU95RU96cnp1NXZzV3EzR3BlWEExTldiazBPTGptMkw3NTd2dWpXWm1qQlBld2lNZDhLV1dydUF3RzJEMFdVSnR3ellaMndHNA&q=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpubmed%2F28972808&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg), [3](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqa2dnMFFpMGZlb0VieW9ycm5mVG9xeVRCLXNhd3xBQ3Jtc0trRi16bUF0SGV1SHZUUWVzUzdJY0xya1NjVFM2SG1CWUNGV0phNmVXMWRqVHdZTlZFLXNPRTZWUTk3VVFSZkxNNklHaEdJUlJRLU9HZjloWE1GQUtCQ1FWTk5NNlVMRVJubncxdVFsNEhTaVJ0SjdTTQ&q=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpubmed%2F27932366&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg)
00:19:00 - Sauna duration for heat shock protein expression.
00:20:00 - Metal excretion from sauna use. Markedly higher excretion of aluminum (3.75-fold), cadmium (25-fold), cobalt (7-fold), and lead (17-fold) was observed in sweat versus urine. [1](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqbFE1QkExRnVDUDRWTEFhb1BwT0tnU0w0V0loQXxBQ3Jtc0tsOFVRLWZ2a1hmUkxQTHFTejVwNFg4SU9uUkZSSkN6WVI3b29ZdXFVNURvWGl2ZjQyZXotaTBqUXhxNGlFQzl3WTVZcndxZ2s3SWtZcFp0RHcwMzdoaGk2WlpuVXpGVGxjNFhUbWFOdEg4czhUZXROYw&q=https%3A%2F%2Flink.springer.com%2Farticle%2F10.1007%2Fs00244-010-9611-5&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg)
00:21:06 - Hot bath produces a similar physiological response to sauna use. [1](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqa0dLNjdEbFBJMkFtVUw5RTlQdlZBQW1rR0Ytd3xBQ3Jtc0trNEZTNTloanM4OVBkUm5TLWJRbEp5QjdaOHVaVEthR3pIRmo5OE5UY1oxZUxZTTVTUDdNaXQ4UG9yUUpSNFNqY3oyUmxRd2pySTJHQXF1cWtkMEtIVVJHck5oZm84OXZ2S29mX0RwNWVWazFmeFUzTQ&q=https%3A%2F%2Fwww.tandfonline.com%2Fdoi%2Ffull%2F10.1080%2F23328940.2017.1288688&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg)
00:22:33 - Chronotypes and optimal time for sleeping.
00:23:15 - Genetics of chronotype.
00:24:55 - Metformin and longevity.
00:25:10 - Metformin diabetic longevity study. [1](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqblBRZ2xsbHU0RmM0MmRYQncza09zMUU4Q214UXxBQ3Jtc0ttWk4tMmg5ODNWTXM1N2ZONVdHZUZsbFVTZ1NIdlpjblk3Qm1HWEdGRTI5VlVoeXcxNzlrdWlfOFlJWXJ3eXJTdWRvUVNhTGJDWW5md3NkeVR1RV9CbnpYVWRmNGxaQ2o1NVF6dHMwUkFhaFRwM1RQYw&q=https%3A%2F%2Fonlinelibrary.wiley.com%2Fdoi%2Fabs%2F10.1111%2Fdom.12354&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg)
00:30:25 - NAD+ boosting supplements.
00:31:50 - Trial of 1,000 mg/day nicotinamide riboside in humans may have been dosed conservatively. [1](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqbFBPVm5UZVdtcFgwTmpWbmZhUjN6ZGk4VmVQUXxBQ3Jtc0tuUmtzZ0JFcUpnbDhfVEFWeFl6WTZEZ2JER0RfWXpFZEExa3l1LUFDLU1EY0t1YkE5X2NTb2hMR3JOYl8zR1g4OFVpNUJGT0JZLXY4SUpJUTdmU0tEaGxVa3B0U0p4MzVvYnJLbEdlUE5YUWoyLVRiQQ&q=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpubmed%2F29599478&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg)
00:32:30 - High doses of 400 mg/kg are common in animal studies. [1](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqbmVPWHBUUkVpelZTWUExbXVYMnhXaUE3XzB1d3xBQ3Jtc0tsdjlGZGRSTXg2QldObWJLU2tVUW84enJEcC1WVU1qcWdETU92UzR5U0JvamZXd2kwcFQ1bDlZNTNsZU9ZbzRQR2RXNWZjUGpYUVk0czRpaFJacXdmS3RRQVRZdTRhUzM5U2pTZkZQSWEzUk5pOTN4Yw&q=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpmc%2Farticles%2FPMC4203351%2F&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg), [2](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqblNkNlNBZWJfU19UbUpzX2RpQlc0azM5Z0J3d3xBQ3Jtc0tsNWE5Vkd4NnY4eC1KSEhISUE3WVg5LTNFWW5TM0U1Y2E4VEhrdFFQZ1JORndUbFQ5dkZtdURxZ0s0Qk5LcG00RU1TM1hfUTk4SnRlcDRZVkUzMmotSWJYTkdGMjZBRjRQbERtUl93Y0toX1l0aVRCdw&q=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpmc%2Farticles%2FPMC3616313%2F&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg)
00:33:46 - Nicotinamide mononucleotide supplement in animals showed accelerated cancer progression in a senescent-cell dependent model of pancreatic cancer. [1](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqbDMxVndLNXVDT3NTbUpzQXBRWTRIN25IRjlsZ3xBQ3Jtc0trV0hRc0xXSVNfQnZLY2V0SGJaUFFHUzlubUtHZEREQjV3M0RTcGhrWDhlZG45OURrVGZLbmpfYnlVNkxtOHRmbjFhSzhwZlliODJKME9hTGtzM1dnOGNZT2ZmN2dEZ1hiekRHOFZEWE5UQ3NZV2JXMA&q=https%3A%2F%2Fwww.nature.com%2Farticles%2Fs41556-019-0287-4&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg), [2](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqbGZUV0VtR3pBanpXVUMwaEIyV1NqYzVVNGNBQXxBQ3Jtc0ttYU9CRmdqMnhkS3g1dGFoaVN4azYza0VnTmJScWlBWEdlMEM2elJYUlBSVHlfTjhKYm15eVVneWpFRngzYWpYcEt5dmVyUlMyY3dXcDgzN3V5cDFraWlzTEMxeGFNV1VIV0ZoTUNmaWh0QUlvMUJuSQ&q=https%3A%2F%2Fwww.nature.com%2Farticles%2Fs42255-019-0047-6&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg)
00:35:36 - Blood biomarkers probably worth monitoring.
00:38:32 - Pregnancy and early development nurtition, including breastfeeding. [1](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqbktLcEtrdUJwWFE1YmdjZ1JZZ3NaVjV6dFZmd3xBQ3Jtc0trZm1Eb09jZzNXVUxOOE5IbW05RFdvY1VMQU95SFVhNFlvWm54dlc4eGtoYzhuM0h4OFJpLWxaOEJQVEtrR3AzMGp0QnFjOFlub2JHRHBJRFNFWVdlVXdjTFptSlhCWjM4dUszV0J5bTgtbm1JOWJNYw&q=https%3A%2F%2Fwww.foundmyfitness.com%2Ftopics%2Fbreastfeeding&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg)
00:46:14 - Randomized clinical trial comparing dairy vs. meat consumption for toddler protein needs. [1](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqa29TUXYyR2VoQVRQOVV0WU9HZURzakZMVXlMd3xBQ3Jtc0ttRnJkMk82bGltZGhBTVZPSjhuYWlLTWloa3g3NW5na0N2SXoyN2xHSVBZY29zdlBMNlFwVUM3QmtWTGhHRFdxdDBFV1dMQnhNOFI2WktVWlZUQXM2Tk9Ycldjdm5NTThBUUlENk5lMmxtNUdfVVJrTQ&q=https%3A%2F%2Facademic.oup.com%2Fajcn%2Farticle%2F107%2F5%2F734%2F4979676&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg)
00:51:25 - Common variations on Rhonda's micronutrient smoothie.
00:53:40 - Thoughts on diet/lifestyle for 60+ year olds.
00:54:40 - Increased animal protein consumption in the elderly reduces all-cause mortality (in contrast to younger adults). [1](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqa1ZTb3N1eGc0bklGbklueURSN2dBS3FTLTEtd3xBQ3Jtc0trUlNuaDRiYlpoUG44VUdkNlUyNXBCUnpLd3Y5R3ByNVY5dGQ1SnRuUEZfYjFJRHl3WDROR3pwaXVUWjhYSjltc1ljUERjakNRSWNKMTRfY2pJU2toV2pDSkhuUjZYNU9TUDh4cjRjUk5STFFuemlNVQ&q=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpmc%2Farticles%2FPMC3988204%2F&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg)
00:55:43 - Choline for vegans.
00:56:45 - Whether or not to exercise during a prolonged fast.
00:57:38 - Exercising during a fasting state blunted cognition and decreased mood. [1](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqbndZMlN3cjFnR0lBSndaWDloNlhibjhlYmItd3xBQ3Jtc0tuNGU0dHNGa2tIQ0FReUMyTDk3X3o0ZjFTbjlIeVV0V1lhenpPREZGYmhXOTNfVVZ6WGo1dWxQZ3h6UFVkVFBSR2RzYlVIRDUtNGd4akV1aFUtZXo2R2tzTlZJaEFQdjdRRTJYVUFwY2s1LWIwODFLZw&q=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpmc%2Farticles%2FPMC5153500%2F&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg)
01:00:30 - My thoughts on fisetin as a senolytic.
01:01:33 - Podcast with Judy Campisi on cellular senescence. [1](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqblhmSWtXNGZPZ0Q5bUZ4Nl92YW1INzJJTHk1d3xBQ3Jtc0tsNHRwY2VNUW1HUEJzb0V1XzJ1NkxXWEFDRzFPWHp1VUZrSDZ1ZW9aZ3BlSlFvTlpWcGQ2RTVQeFQxak5UTWN4VlI0N1dUVWhLY083VklnWTJfemk0R0V4UzIyQ2xBYWNPaWlmS2VrcEliZFQ4RzVuZw&q=https%3A%2F%2Fwww.foundmyfitness.com%2Fepisodes%2Fjudy-campisi&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg)
01:01:57 - 100 mg/kg and 500mg/kg of fisetin per day in animals removed senescent cells in an advanced aging mouse model. [1](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqbDE1QmNHNHNIalJoS1I1WFJ2WGhSVUh5MnMxZ3xBQ3Jtc0tsSUtsU3RIOXFjSVVvY0V6MVptNTR6TXNwbzlFTHR1RnRGNEpRUjJJMTVwTkVlYmhQaUIzRklkRVY1bTBRcWxMbF9uZDNvNlMyaVZMcXdEdklKdzNEc3Z2TTdzbzRiSlNMbmdGZjZJR1FiUDJ4VVZESQ&q=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpmc%2Farticles%2FPMC6197652%2F&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg)
01:03:42 - My personal omega-3 consumption and supplementation.
01:04:20 - 2:1 ratio of EPA:DHA supplementation was associated with improvement in mood. [1](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqbTV5WDcyc1NhWmJPNVJmSllMVW5Id3pXTFBqQXxBQ3Jtc0ttb1BCSS1lNzZhWkZabzZUTmprLWhNZkkzTTBXaEdYSjl0bGJLdGFqTjRpZmNGRlJ3UFl1c2V6bDZvZXZYWFREUDh1MkYteEVzSTFObzIyVzdIYjRpdlZETXN6bnh2QVVaTWNBeVo2YUVkdmI2cWRJQQ&q=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpubmed%2F21939614&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg)
01:06:35 - My publication: Role of phosphatidylcholine-DHA in preventing APOE4-associated Alzheimer’s disease. [1](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqa0RUcUs3cjBvbUVoUjJOdGRGTW40TlJaMFZqQXxBQ3Jtc0tsME5PTjJ0WnhjWHR2Z0pwVXZzXzkwdjlGTTl5QmxCSHBNdU5QYnlRTUE5ZVZGUnBEdUtmbmVlR3JHS05LUzJNUDdBbzROZDZKVExpaC1YZHY0bHctakY0QVpwVVp6UzJPUzkwMjlqSy1HVGJEbFpOVQ&q=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpubmed%2F21939614&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg)
01:07:26 - My thoughts on electrolyte supplementation for athletes.
01:10:57 - Some of the best health practices for shift workers.
01:16:00 - Time-restricted eating associated with a decreased breast cancer recurrence. [1](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqa2Ywa09sVUpocnU4bmNBQlpMb2hjbmlIVl9nUXxBQ3Jtc0ttc0hxanp4STYzdXc3NlB4cUI4a2xLT09UOE9xWlozTnh1S1FtSVotUVlZeVNoWXVCMm1GVXRhM0doY1BTWi0xYmlMOFcyTWpTdHk0aWVuY0tsWjJxR0REUzZTamUwb1dxVTRBSFdIbUR2ZU5RS3BjRQ&q=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpubmed%2F27032109&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg)
01:18:27 - My thoughts on insulin resistance.
01:20:08 - Omega-3 VITAL study. Omega-3 intervention lowered the risk of heart attack by 28% and the risk of fatal heart attack by 50%. [1](https://www.youtube.com/redirect?event=comments&redir_token=QUFFLUhqblhwOEM2SmdDUUwzbkpVTnRkZkxUZkhnV2YzUXxBQ3Jtc0tudVpmR2F0NlIxNjZPZ1VQcEtCWlZva2RzNWNXR01fdlplVC1UUjdsUlpFZUVmRGtrZVRwcV9MZEtsY1Q4U0Zmb2VqN1IxMDZlRE5kMVE1SXdIMUxvZ0ZvaW9nSzNMRm9vemNyWExuN2VUN2ZPcGRLSQ&q=https%3A%2F%2Fwww.vitalstudy.org%2Ffindings.html&stzid=UgyN5nZkAxLyFnTQQDF4AaABAg)
01:23:55 - What are the optimal omega-3 and vitamin D levels?
01:25:52 - Timing of protein intake and resistance training.
01:27:28 - Does black coffee break a fast?
01:29:38 - Lifestyle intervention in Parkinson's disease.
01:35:07 - My thoughts on high LDL cholesterol in the context of a low-carb, high-fat diet.
01:40:56 - Probiotics benefits and trade-offs.
01:45:58 - Does lowering homocysteine also lower outcomes associated with high homocysteine levels?
01:47:30 - Dietary tricks to reduce post-prandial blood glucose levels.
01:56:45 - Is contrast therapy - alternating hot and cold - safe?