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Antioxidant

Episodes

rhonda
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Q&A #69 with Dr. Rhonda Patrick (4/5/25)

Posted on April 28th 2025 (2 months)

Dr. Rhonda Patrick covers lithium microdosing, reducing homocysteine, aluminum's link to cancer, and beta-alanine and alpha-lipoic acid supplements.

nutrition

Why the phytochemicals in plants may be better than the antioxidants | Dr. Mark Mattson

Posted on April 2nd 2022 (about 3 years)

In this clip, Dr. Mark Mattson discusses our fascinating coevolution with plants and why mildly toxic phytochemicals promote longevity better than antioxidants.

rhonda
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Q&A #27 with Dr. Rhonda Patrick (9/4/2021)

Posted on September 4th 2021 (almost 4 years)

Dr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.

Topic Pages

  • Carotenoids

    Carotenoids function as lipophilic antioxidants, quenching singlet oxygen and scavenging peroxyl radicals via conjugated double-bond electron donation.

  • Quercetin

    Quercetin functions as a polyphenolic antioxidant, donating electrons and upregulating endogenous antioxidant enzymes to neutralize ROS.

  • Sulforaphane

    Sulforaphane confers indirect antioxidant effects via Nrf2 activation, upregulating phase-II detoxification and reactive-oxygen-scavenging enzymes.

News & Publications

  • High levels of lycopene, a powerful antioxidant found in tomatoes, correlated with an 11% lower risk of cancer development and a 24% lower risk of cancer-associated death. www.frontiersin.org
    Cancer Diet Antioxidant Polyphenol Carotenoids

    Tomatoes are a rich source of lycopene, a powerful antioxidant that may help protect against cancer and cancer-related death. A recent study found that people with the highest blood levels of lycopene were 11% less likely to develop cancer and 24% less likely to die from it than those with the lowest levels.

    Researchers analyzed data from 121 prospective studies involving more than 100,000 people with cancer and more than 10,000 cancer-related deaths. They focused on studies that reported tomato intake, lycopene levels in the blood, or dietary lycopene consumption and how those related to cancer risk and death.

    Compared with people who had the lowest lycopene levels, those with the highest had an 11% lower risk of developing cancer. High tomato and lycopene intake were each linked to a 5% lower cancer risk. When looking at cancer deaths, people who consumed the most tomatoes were 16% less likely to die from cancer, and those who consumed the most lycopene were 24% less likely. Higher blood levels of lycopene also lowered the risk of dying from lung cancer (the leading cause of cancer deaths) by 35%. In addition, a modest increase in blood lycopene—about 10 micrograms per deciliter—was tied to a 5% drop in overall cancer risk.

    These findings suggest that a diet rich in tomatoes and other lycopene-containing foods could offer modest protection against cancer and may even reduce the risk of dying from it. Lycopene is a carotenoid compound found in tomatoes and watermelon. Learn more about lycopene and other carotenoids in our overview article.

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  • A daily dose of coenzyme Q10—100 milligrams or less—reduces blood pressure by about 4mmH systolic and 3mmHG diastolic in people with type 2 diabetes, potentially lowering cardiovascular risk. www.clinicaltherapeutics.com
    Diabetes Blood Pressure Antioxidant Cardiovascular

    Most people with type 2 diabetes know they need to manage their blood glucose levels, but many may not realize they are at higher risk for heart disease. One potential option for reducing that risk is coenzyme Q10, a naturally occurring antioxidant. A recent study found that supplementing with coenzyme Q10 (CoQ10) helps lower blood pressure in people with type 2 diabetes.

    Researchers reviewed data from 16 clinical trials that measured CoQ10 levels in people with type 2 diabetes. They focused on changes in blood pressure and cholesterol levels, comparing those who took the supplement to those who did not.

    Their analysis revealed that CoQ10 lowered systolic blood pressure by about 4 mmHg and diastolic blood pressure by about 3 mmHg. While it didn’t improve cholesterol levels overall, some subgroup analyses showed better results with lower doses (100 milligrams daily or less) and shorter study durations (less than 12 weeks). Notably, these findings were more pronounced in studies with larger participant groups (more than 50 people) and participants aged 55 or younger.

    A reduction of 4 mmHg in systolic blood pressure may seem modest, but even small reductions can lower the risk of heart disease and stroke. For example, a comprehensive analysis found that a 5-mmHg decrease in systolic blood pressure reduced the risk of major cardiovascular events by approximately 10%00590-0/fulltext).

    These findings suggest that CoQ10 could be a useful addition to diabetes treatment for managing blood pressure and reducing cardiovascular risk. A common feature of diabetes and cardiovascular disease is inflammation. Learn how to reduce chronic inflammation in Aliquot #84: Putting the Brakes on Chronic Inflammation

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  • Luteolin, a plant-derived antioxidant, shows promise in reducing gray hair by maintaining key cellular communication and combating follicle aging. www.mdpi.com
    Diet Aging Antioxidant Polyphenol

    Gray hair is often considered an inevitable part of aging, but evidence suggests lifestyle strategies—including diet—could slow it down. A recent study in mice found that luteolin, a plant-derived antioxidant, may help prevent hair graying by targeting key cellular processes.

    Researchers tested the effects of three antioxidants—luteolin, hesperetin, and diosmetin—on hair graying in mice prone to premature graying. They applied the compounds topically and administered them orally, then analyzed changes in hair color, stem cell activity, and molecular markers associated with aging hair follicles.

    Luteolin, but not the other antioxidants, substantially reduced hair graying in the mice. Both topical and oral luteolin helped maintain communication between hair follicle stem cells and melanocyte stem cells,which are essential for pigment production. Mice treated with luteolin also had fewer aging-related changes in these cells, suggesting it protects against age-related hair follicle dysfunction.

    These findings suggest that luteolin is a promising candidate for an anti-graying treatment. Luteolin is abundant in celery, green pepper, broccoli, carrots, and olive oil, and is also available as a dietary supplement. Learn about other strategies to slow or prevent hair graying in this episode featuring Dr. Rhonda Patrick.

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  • Intake of dietary antioxidants substantially reduces severe anxiety symptoms, offering a potential lifestyle approach to managing anxiety. www.tandfonline.com
    Diet Mental Health Anxiety Antioxidant

    Anxiety disorders affect millions of adults each year, and emerging evidence suggests that diet influences symptoms. Oxidative stress likely contributes to anxiety, but antioxidants may help counteract its effects. A recent study found that people with severe anxiety consumed fewer antioxidants than those without anxiety and that increasing antioxidant intake substantially reduced anxiety symptoms.

    Researchers first compared the daily antioxidant intake of adults with and without severe anxiety. Then, they carried out an interventional study, providing 40 adults with severe anxiety with an antioxidant-rich beverage daily for six weeks to assess changes in anxiety levels. The beverage contained 15 grams of green tea (containing polyphenols and tannins), 3 grams of cinnamon powder (containing cinnamaldehyde and proanthocyanidins), and three lemon slices (containing flavonoids and vitamin C).

    They found that people with severe anxiety had considerably lower daily antioxidant intake than those without. However, after six weeks of higher antioxidant intake, participants experienced a substantial reduction in their anxiety levels.

    This was a small study, but its findings suggest that dietary antioxidants play a role in managing anxiety, potentially offering a simple, nutrition-based lifestyle approach to reducing anxiety symptoms. Learn about other lifestyle strategies for managing anxiety in Aliquot #8: Lifestyle interventions for depression and anxiety.

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  • Consuming olive oil reduces the risk of early death from all causes by 20%. www.nature.com
    Nutrition Cancer Diet Inflammation Mortality Antioxidant Polyphenol Cardiovascular

    Olive oil is rich in bioactive compounds, including polyphenols, carotenoids, and oleic acid. It’s a fundamental component of the Mediterranean diet and is associated with a wide range of health benefits. A recent study found that high olive oil intake—more than 3 tablespoons daily—reduces the risk of early death from all causes by 20%.

    Researchers analyzed data from nearly 23,000 adults enrolled in a long-term cohort study in Italy. Participants completed questionnaires about their olive oil consumption, defined as high (3 tablespoons or more daily) or low (1.5 tablespoons or less daily). The researchers collected information about the participants' lifestyles, assessed their overall diet quality, and measured their biomarkers associated with chronic disease risk.

    They found that compared to low olive oil intake, high intake lowered the risk of early death from all causes by 20%, cancer by 23%, and cardiovascular disease by 25%. However, They found that the effect of high olive oil intake on reducing the risk of dying from all causes and cancer was slightly lower when considering the participants' biomarkers.

    These findings suggest that olive oil reduces the risk of early death from all causes, including cancer and cardiovascular disease. The polyphenols in olive oil exert potent antioxidant, anti-inflammatory, and anti-cancer effects. Learn more about the health benefits of polyphenols in our overview article.

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  • Breathwork enhances endogenous antioxidant enzyme activity to counter oxidative stress. www.frontiersin.org
    Vitamin C Mortality Sulforaphane Glutathione Nitric Oxide Antioxidant Oxidative Stress Breathing Technique

    Breathwork has shown promise in ameliorating oxidative stress – a driver of many chronic diseases – in healthy people and those with chronic conditions. However, scientists don’t fully understand the underlying mechanisms that drive these effects. A recent review found that breathwork promotes the activity of endogenous antioxidant enzymes.

    Researchers analyzed the findings of 10 randomized controlled trials (519 participants) investigating the effects of breathwork. The studies encompassed a range of breathwork styles and measured various biomarkers, including malondialdehyde, superoxide dismutase, glutathione, nitric oxide, vitamin C, and total antioxidant capacity levels.

    They found that participants who engaged in breathwork exhibited greater changes in the biomarkers than those who did not. In particular, breathwork increased the activity of the endogenous antioxidant enzymes superoxide dismutase and glutathione activities and decreased levels of malondialdehyde, a marker of oxidative stress.

    Breathwork is an umbrella term that refers to various breathing exercises and techniques. Evidence suggests that breathwork improves heart rate variability and promotes resilience to stress. People often engage in breathwork as part of general relaxation practices, yoga, or meditation.

    These findings suggest that breathwork reduces oxidative stress by promoting the activity of endogenous antioxidant enzymes. Only 10 studies were included in the analysis, however, so more research is needed to support the findings. Sulforaphane, a bioactive compound derived from broccoli, reduces oxidative stress, too. Learn more in this clip featuring sulforaphane expert Dr. Jed Fahey.

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  • Sleep deprivation leads to fatal accumulation of oxidative stress in the gut, but antioxidant diet can extend lifespan. www.genengnews.com
    Gut Sleep Antioxidant Oxidative Stress

    Sleep – a state that renders animals stationary and less responsive to stimuli – is crucial for survival. Some evidence suggests that sleep is important because it protects the body against harmful oxidative stress. A 2020 study in flies and mice showed that reactive oxygen species, which drive oxidative stress, accumulate in the gut during sleep deprivation, leading to death.

    Researchers deprived flies and mice of sleep for various durations, occasionally allowing them to sleep. Then, they measured reactive oxygen species in the animals' tissues, including the heart, brain, muscles, and gut. They repeated the experiment but gave the animals antioxidant compounds during the sleep deprivation period.

    They found that animals that experienced extended sleep deprivation died, but allowing them to sleep periodically prevented death, albeit with slightly shorter lifespans. Sleep deprivation markedly increased reactive oxygen species in the animals' guts. After ending the sleep deprivation, the reactive oxygen species levels slowly decreased, nearly returning to their baseline levels. Providing the animals with dietary antioxidant compounds reduced the harmful effects of reactive oxygen species, and the animals lived normal lifespans despite sleep deprivation.

    These findings suggest that sleep deprivation shortens lifespan and causes death due to the accumulation of reactive species in the guts of flies and mice. However, dietary antioxidant compounds reduce reactive oxygen species in the gut and moderate the harmful effects of sleep deprivation. Learn how sleep deprivation affects the brain in this short video featuring Dr. Rhonda Patrick.

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  • Eating carotenoid-rich foods may lower your blood pressure. pubmed.ncbi.nlm.nih.gov
    Diet Blood Pressure Antioxidant Carotenoids

    Higher blood levels of antioxidant compounds called carotenoids may lower a person’s risk of having high blood pressure, a 2022 study found. The greatest risk-lowering benefit was seen with the carotenoid compound beta-carotene, which cut the risk of having high blood pressure in half.

    The study involved more than 11,000 adults enrolled in NHANES, an ongoing assessment of the health and nutritional status of people living in the United States. Researchers measured the levels of six carotenoids (alpha-carotene, beta-cryptoxanthin, lutein/zeaxanthin, trans-lycopene, trans-beta-carotene, and cis-beta-carotene) in the participants' blood and took their blood pressures.

    They found that having higher levels of all six of the carotenoids markedly reduced the risk of having high blood pressure. However, trans-beta carotene reduced the risk by 50 percent, and cis-beta-carotene reduced the risk by 53 percent.

    Carotenoids are antioxidant compounds naturally present in many red, yellow, or orange fruits and vegetables. Beta carotene is found in carrots, sweet potatoes, and winter squash. Epidemiological data suggest that consumption of carotenoid-rich foods reduces the risk of many diseases, including type 2 diabetes, macular degeneration, and prostate cancer.

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  • Quinol-based antioxidant cycle may maintain the "chemical shield" raised by estrogens that protects neurons from reactive oxygen species. (2003) www.sciencedaily.com
    Hormones Estrogen Antioxidant Stroke Oxidative Stress

    From the article:

    “We now know how estrogen keeps brain cells alive even when exposed to an insult like stroke, Alzheimer’s disease or Parkinson’s disease.”

    […]

    “During a stroke, free radicals damage important cells in the body, most notably nerve cells,” said Laszlo Prokai, PhD, a chemist with UF’s College of Pharmacy.

    […]

    “In layman’s terms, a spill occurs when the blood starts flowing into the blocked territory, and the overflow hydroxyl radical is the spill,” Prokai said. “The estrogen is the mop, soaking up the hydroxyl radicals before they do damage. But when the mop is saturated, you have to squeeze it to continue mopping. This mechanism has never been fully understood before.”

    When the estrogen and hydroxyl radicals combine, an unusual molecule called a quinol is produced. In this form, the hydroxyl radicals are harmless, but the estrogen is no longer useful as an antioxidant. Prokai investigated and discovered chemicals in the body transform the quinol back to estrogen, effectively wringing out the mop and making it useful again.

    […]

    In terms of therapies, scientists believe administering the quinol — the saturated mop — will deliver the protective benefits of estrogen, because the body will naturally wring it out and convert it to estrogen, while side effects associated with direct estrogen therapy, such as feminization in men, may remain in check.

    View full publication

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  • Sulforaphane from broccoli sprouts increase glutathione in the brain by an average of 30% with a 100 micromole per day dose www.sciencedaily.com
    Brain Alzheimer's Parkinson's Schizophrenia Glutathione Antioxidant Neurodegeneration

    Increases of glutathione reverse pattern of brain cell activity associated with schizophrenia:

    They used the chemical sulforaphane found in broccoli sprouts, which is known to turn on a gene that makes more of the enzyme that sticks glutamate with another molecule to make glutathione. When they treated rat brain cells with glutathione, it slowed the speed at which the nerve cells fired, meaning they were sending fewer messages. The researchers say this pushed the brain cells to behave less like the pattern found in brains with schizophrenia.

    However, the impact of sulforaphane may be broader due to the broader effect of increasing glutathione, including in the hippocampus (region impacted by Alzheimer’s disease):

    For their study, published in April 2018 in Molecular Neuropsychiatry, the researchers recruited nine healthy volunteers (four women, five men) to take two capsules with 100 micromoles [17.729mg] daily of sulforaphane in the form of broccoli sprout extract for seven days.

    […]

    The researchers used MRS again to monitor three brain regions for glutathione levels in the healthy volunteers before and after taking sulforaphane. They found that after seven days, there was about a 30% increase in average glutathione levels in the subjects' brains. For example, in the hippocampus, glutathione levels rose an average of 0.27 millimolar from a baseline of 1.1 millimolar after seven days of taking sulforaphane.

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  • Curcumin may improve exercise tolerance through antioxidant-regulating protein Nrf2. journals.physiology.org
    Exercise Heart Disease Curcumin Antioxidant NRF2

    Curcumin is the principal bioactive compound present in the yellow spice turmeric. An abundance of scientific evidence indicates that curcumin has antioxidant, anti-inflammatory, anticancer, and neuroprotective properties in humans. Findings from a 2019 study suggest that curcumin improves exercise tolerance in mice with heart failure via its activation of Nrf2.

    Heart failure, commonly referred to as the end stage of heart disease, affects more than 26 million people worldwide. Exercise intolerance is a common feature of heart failure and is typically attributed to low ejection fraction – a measure of ventricular efficiency. A critical driver of low ejection fraction is oxidative stress.

    Nrf2 is a cellular protein that regulates the expression of antioxidant and stress response proteins via participation in the Keap1-Nrf2-ARE biological pathway. Nrf2 activates the transcription of cytoprotective proteins that protect against oxidative stress due to injury and inflammation.

    The study investigators gauged the effects of curcumin in mice that had heart failure with reduced ejection fraction and in mice with healthy hearts. A subset of the mice received daily curcumin supplementation, while the others did not. The investigators measured the animals' heart function via echocardiogram, assessed their exercise performance on a treadmill, and measured the expression of Nrf2 and its target proteins in their muscles.

    They found that both groups of mice that received curcumin (including those with healthy hearts) had improved exercise capacity compared to those that did not receive the compound. They also found that Nrf2 expression and antioxidant proteins increased in the mice with heart failure that received curcumin.

    These findings suggest that impaired Nrf2 drives oxidative stress in skeletal muscle in those who have heart failure with low ejection fraction. Curcumin counters these effects by upregulating antioxidant defenses in skeletal muscle, likely mediated by Nrf2 activation. Many plant-based dietary compounds induce Nrf2 activity, including sulforaphane, a compound derived from broccoli and broccoli sprouts. Learn more about Nrf2 and sulforaphane in this episode featuring Dr. Jed Fahey.

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  • Goji berries increase carotenoid density in the eye, but supplements don't. www.sciencedaily.com
    Eyes Antioxidant

    Age-related macular degeneration is an eye disease characterized by vision loss in the center of the field of vision. It is one of the leading causes of vision loss in older adults worldwide and is often accompanied by marked losses of autonomy, independence, and quality of life. Findings from a recent study suggest that eating goji berries may prevent or delay age-related macular degeneration.

    The macula is the portion of the retina directly behind the pupil. Due to pigmentation from high levels of the antioxidant carotenoids, lutein and zeaxanthin, the macula appears yellow. A diet high in lutein and zeaxanthin from foods such as goji berries, kale, pumpkin, salmon, and eggs increases the density of carotenoids in the macula, protecting the tissue from photodamage. In people with early macular degeneration, increasing the amount of lutein in the eye can improve vision; however, less is known about the disease prevention of high lutein levels in healthy adults.

    The authors recruited healthy adults between the ages of 45 and 65 years who did not have signs of macular degeneration, verified by an optometrist. They randomly assigned participants to consume either one ounce of goji berries per day or take a supplement containing six milligrams of lutein and four milligrams of zeaxanthin for 90 days. The researchers measured the intensity of yellow color in the macular, which is a good approximation of the density of lutein and zeaxanthin in the eye. Finally, they also measured the yellow color of the skin on participants' finger tips using a device called a “Veggie Meter,” which has demonstrated accuracy in objectively measuring fruit and vegetable intake.

    Over 90 days, participants consuming goji berries significantly increased the density of carotenoids in their eyes compared to their baseline values. The lutein and zeaxanthin supplement did not increase carotenoid deposition in the eyes. Participants consuming goji berries had a significant increase in the yellow hue of their skin after just 45 days of consumption, while there was no change for participants taking the carotenoid supplement.

    These results support the consumption of goji berries as a strategy for increasing carotenoid density in the eye in healthy adults, which may reduce the risk of age-related macular degeneration.

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  • Extra virgin olive oil high in polyphenols improves antioxidant status in adults. pubmed.ncbi.nlm.nih.gov
    Inflammation Antioxidant Metabolic Syndrome Polyphenol

    Cardiovascular disease is facilitated by chronic oxidative stress and vascular inflammation. Antioxidant compounds such as the polyphenols found in olive oil may reduce cardiovascular disease risk by resolving oxidative stress and inflammation. Findings of a recent report demonstrate the ability of high-polyphenol olive oil to reduce oxidative stress, especially in adults at high risk for cardiometabolic diseases.

    Oxidative compounds in the bloodstream damage the cells that line blood vessels, called endothelial cells. Increased concentrations of adhesion molecules, proinflammatory cytokines such as interleukin-6 and C-reactive protein, and oxidized low-density lipoprotein (LDL) cholesterol contribute to endothelial dysfunction and the generation of atherosclerotic plaques. Increased concentrations of antioxidant enzymes in the blood decrease oxidative damage and reduce the risk of chronic diseases such as cardiovascular disease.

    The authors recruited 50 participants (between ages 18 and 75 years) who were not consuming dietary supplements or high amounts of olive oil (greater than one tablespoon per day). They assigned participants to consume about four tablespoons per day of either high-polyphenol or low-polyphenol olive oil for three weeks. After a two-week wash-out period, participants consumed the opposite treatment for three weeks. The researchers measured total antioxidant capacity and plasma concentrations of oxidized LDL cholesterol and C-reactive protein (a marker of inflammation) before and after each treatment.

    High-polyphenol olive oil consumption significantly reduced oxidized LDL cholesterol and increased total antioxidant capacity. These changes were greatest in participants who were at high risk for cardiometabolic disease due to their high waist circumference. There were no significant statistical differences between the high-polyphenol and low-polyphenol olive oil treatments.

    Consumption of high-polyphenol olive oil increased antioxidant capacity and reduced markers of inflammation and oxidative stress, especially in participants with high cardiometabolic risk.

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  • Daily consumption of dark roast coffee reduces DNA damage in healthy adults. link.springer.com
    DNA Damage Coffee Antioxidant

    DNA damage occurs with normal metabolism and upon exposure to toxic environmental factors. It is associated with the development of some cancers, cardiovascular diseases, diabetes, and inflammatory bowel diseases. Coffee contains a number of compounds with antioxidant properties, and previous research has shown that coffee and coffee extracts may reduce DNA damage in colon cells and white blood cells. Findings of this randomized controlled trial detail the effects of daily coffee consumption on DNA damage in healthy adults.

    Coffee constituents such as caffeic acid, catechol, hydroxyhydroquinone, trigonelline, and alkylpyridinium compounds enhance cellular protection by activating Nrf2, a transcription factor that regulates the expression of antioxidant proteins like glutathione. Of these constituents, the alkylpyridinium compounds, which are produced during roasting, were the most robust activators of Nrf2. One study comparing dark and medium roast coffee blends found that both blends reduced DNA damage; however, this study did not include a control group.

    The researchers recruited 100 healthy adults to participate in their study and randomly assigned them to one of two groups that were matched for weight and age. During a preconditioning period, they asked participants to consume at least 16 ounces of water per day and to avoid coffee, tea, and other caffeine-containing beverages and foods for four weeks. During the intervention period, participants in one group consumed 16 ounces of freshly brewed dark roast coffee blend per day for four weeks while the other group continued to drink water and avoid coffee. Participants gave blood samples at baseline and at the end of each four-week period for the measurement of DNA damage, using a test called the comet assay, which measures DNA strand breaks.

    DNA damage did not change between the preconditioning and intervention period for participants in the water group, while participants in the coffee group had a reduction in DNA damage. Compared to their baseline intake of coffee and other antioxidant-rich foods and beverages, participants who consumed the study coffee treatment had a significant 23 percent reduction in DNA damage levels. These effects were similar between males and females.

    The authors concluded that regular consumption of dark roast coffee reduces DNA damage in healthy adults compared to water consumption. They advise that future studies should compare the effects of different kinds of coffee (e.g., light, medium, and dark roast) on DNA damage and health.

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  • Drinking a high flavanol cocoa beverage reduced symptoms of peripheral arterial disease. www.sciencedaily.com
    Heart Disease Blood Pressure Antioxidant Dairy

    Peripheral arterial disease (PAD), a narrowing of the blood vessels outside the heart and brain, is caused by the buildup of atherosclerotic plaques. This narrowing promotes arterial insufficiency – a reduction in overall blood flow. More than 8.5 million people living in the United States have PAD. A recent study suggests that drinking a cocoa beverage rich in flavanols improves symptoms associated with PAD.

    Cocoa contains the flavanol epicatechin, a bioactive food component that exerts antioxidant, anti-inflammatory, and anti-cancer properties. Previous work has demonstrated that cocoa in dark chocolate improved endothelial function and lowered blood pressure in people who were overweight.

    This double-blind, randomized clinical trial involved 44 adults with PAD (average age, 72 years) who drank either a cocoa beverage or a placebo beverage once daily for six months. The cocoa beverage contained 15 grams of cocoa (> 85 percent cacao) and provided 75 milligrams of epicatechin. The authors of the study assessed changes in physiological parameters associated with a 6-minute walk performed immediately after and 24 hours after consumption of the beverage.

    The data revealed that the participants who drank the cocoa beverage showed marked improvement in their walking performance, increasing their walking distance by nearly 43 meters immediately after consumption of the beverage and by nearly 18 meters 24 hours afterward. Those who drank the placebo decreased their walking distance by more than 24 meters. These findings held true regardless of the participants' race, smoking status, or body mass index.

    The participants' plasma levels of epicatechin and its related metabolites were higher among those who drank the cocoa beverage. Furthermore, biopsies of the participants' calf muscles revealed that cocoa improved mitochondrial function, blood flow, and capillary density, compared to the placebo, suggesting that cocoa shows promise as a therapeutic strategy for people who have PAD.

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  • Extra virgin olive oil maintains its health-promoting properties when used for cooking. www.eurekalert.org
    Nutrition Antioxidant

    Olive oil is the primary source of fat in the Mediterranean diet. Research suggests that olive oil exerts antioxidant, anti-inflammatory, and anti-carcinogenic properties, likely due to its high polyphenolic content. The European Food Safety Authority claims that olive oil helps reduce LDL cholesterol. Heating olive oil (especially to high temperatures) can cause phenolic compounds to deteriorate and/or oxidize, which reduces its healthful qualities. Findings from a recent study suggest that the cooking techniques used in a typical home kitchen do not negate the beneficial effects associated with olive oil consumption.

    The experimental study mimicked the home-cooking processes involved in sautéing (also known as “pan-frying”) meat or potatoes. The two foods were pan-fried in olive oil heated to moderate (120°C, 248°F) and high (170°C, 338°F) temperatures for 15 and 30 minutes.

    Chemical analysis of the oil after the cooking process revealed that both time and temperature affected its polyphenolic content, but temperature was the key driver of phenolic degradation. Cooking at 120°C decreased the polyphenolic content by 40 percent, but cooking at 170°C decreased it by 75 percent, compared to the amount in uncooked olive oil.

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  • Effects of hyperthermic baths on depression, sleep, and heart rate variability in patients with depressive disorder www.ncbi.nlm.nih.gov
    Depression Heat Stress Antioxidant Protein

    Depression is a mood disorder characterized by profound sadness, cardiovascular dysfunction, altered sleep patterns, and feelings of guilt or low self-worth. Depression is often accompanied by perturbations in metabolic, hormonal, and immune function. Roughly a third of people who have depression fail to respond to antidepressant drugs. Findings from a clinical trial suggest that hyperthermic baths may reduce some of the symptoms associated with depression.

    Hyperthermia, a state of elevated core body temperature, stresses the body, activating molecular mechanisms that mitigate protein damage and aggregation and activate endogenous antioxidant, repair, and degradation processes. Whole-body hyperthermia is a therapeutic strategy used to treat various medical conditions, including cancer, fibromyalgia, and others. Hyperthermic baths – immersion in very hot water (40°C, 104°F) – offer a means to achieve hyperthermia.

    The randomized two-arm placebo-controlled, eight-week pilot trial involved 36 adults who had moderate depression. Half of the group was randomized to take hyperthermic baths, while the control group received a sham, low-lux green light exposure. Participants received the treatments twice weekly for four weeks.

    The hyperthermic baths involved immersion in 40°C water with the participant’s head out. Participants stayed in the water to the point of discomfort, with a target duration of 30 minutes. These 20 to 30-minute hot water baths typically increased the participants' core body temperature by approximately 1.7°C (3°F). Upon exiting the bath, the participants were wrapped in warm blankets and hot water bottles and kept warm for another 30 minutes.

    At the end of the trial, the participants who received the hyperthermic bath treatment demonstrated clinically significant improvements in measures of depressive symptoms that lasted up to four weeks after the baths were discontinued. They also exhibited improvements in sleep quality. No changes in heart rate variability were noted, however. These findings suggest that hyperthermic baths may be beneficial in treating the symptoms of depression.

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  • 10 potential "longevity vitamins" including ergothioneine, PQQ, queuine, taurine, lutein, zeaxanthin, astaxanthin & more. www.ucsf.edu
    Aging Vitamin A Antioxidant Protein Taurine Polyphenol Carotenoids

    A new study by my mentor Dr. Bruce Ames proposes that 10 known compounds be classified as potential longevity vitamins due to their interaction with proteins that protect against diseases of aging. The concept is based on the Triage Theory, which classifies proteins and enzymes as either survival proteins, needed for survival and reproduction, or longevity proteins, which protect against future damage and are sacrificed in case of vitamin shortage, leading to an acceleration of insidious diseases of aging.

    These putative “longevity vitamins” include: ergothioneine (a fungal antioxidant found in mushrooms), queuine (a bacterial metabolite found in the gut), PQQ (a bacterial metabolite in soil that is taken up by plants ), lutein and zeaxanthin (concentrated in leafy greens), lycopene (found in tomatoes), alpha- and beta-carotene, and cryptoxanthin (all plant antioxidant carotenoids), astaxanthin (a marine carotenoid found in salmon and krill), and taurine (found in meat).

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  • Dietary Plants for the Prevention and Management of Kidney Stones: Preclinical and Clinical Evidence and Molecular Mechanisms www.ncbi.nlm.nih.gov
    Nutrition Antioxidant

    Kidney stones are one of the oldest known and common diseases in the urinary tract system. Various human studies have suggested that diets with a higher intake of vegetables and fruits play a role in the prevention of kidney stones. In this review, we have provided an overview of these dietary plants, their main chemical constituents, and their possible mechanisms of action. Camellia sinensis (green tea), Rubus idaeus (raspberry), Rubia cordifolia (common madder), Petroselinum crispum (parsley), Punica granatum (pomegranate), Pistacia lentiscus (mastic), Solanum xanthocarpum (yellow-fruit nightshade), Urtica dioica (stinging nettle), Dolichos biflorus (horse gram), Ammi visnaga (khella), Nigella sativa (black-cumin), Hibiscus sabdariffa (roselle), and Origanum vulgare (oregano) have received considerable interest based on scientific evidence. Beside these dietary plants, phytochemicals—such as catechin, epicatechin, epigallocatechin-3-gallate, diosmin, rutin, quercetin, hyperoside, and curcumin—as antioxidant dietary phyto-phenols were found to be effective for the prevention of urolithiasis (the process of stone formation in the urinary tract). The main underlying mechanisms of these dietary plants and their isolated phytonutrients in the management of urolithiasis include diuretic, antispasmodic, and antioxidant activity, as well as an inhibitory effect on crystallization, nucleation, and aggregation of crystals.

    The results as presented in this review demonstrate the promising role of dietary plants and phytophenols in the prevention and management of kidney stones. Further investigations are required to confirm the safety and efficacy of these compounds.

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  • A bidirectional relationship between sleep and oxidative stress in Drosophila journals.plos.org
    Sleep Stress Neurons Antioxidant

    Abstract

    Although sleep appears to be broadly conserved in animals, the physiological functions of sleep remain unclear. In this study, we sought to identify a physiological defect common to a diverse group of short-sleeping Drosophila mutants, which might provide insight into the function and regulation of sleep. We found that these short-sleeping mutants share a common phenotype of sensitivity to acute oxidative stress, exhibiting shorter survival times than controls. We further showed that increasing sleep in wild-type flies using genetic or pharmacological approaches increases survival after oxidative challenge. Moreover, reducing oxidative stress in the neurons of wild-type flies by overexpression of antioxidant genes reduces the amount of sleep. Together, these results support the hypothesis that a key function of sleep is to defend against oxidative stress and also point to a reciprocal role for reactive oxygen species (ROS) in neurons in the regulation of sleep.

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  • Itaconate, an anti-microbial metabolite, decreases inflammation via Nrf2-activation www.nature.com
    Inflammation Microbes Antioxidant Protein NRF2 Lipopolysaccharide

    The endogenous metabolite itaconate has recently emerged as a regulator of macrophage function, but its precise mechanism of action remains poorly understood. Here we show that itaconate is required for the activation of the anti-inflammatory transcription factor Nrf2 (also known as NFE2L2) by lipopolysaccharide in mouse and human macrophages. We find that itaconate directly modifies proteins via alkylation of cysteine residues. Itaconate alkylates cysteine residues 151, 257, 288, 273 and 297 on the protein KEAP1, enabling Nrf2 to increase the expression of downstream genes with anti-oxidant and anti-inflammatory capacities. The activation of Nrf2 is required for the anti-inflammatory action of itaconate. We describe the use of a new cell-permeable itaconate derivative, 4-octyl itaconate, which is protective against lipopolysaccharide-induced lethality in vivo and decreases cytokine production. We show that type I interferons boost the expression of Irg1 (also known as Acod1) and itaconate production. Furthermore, we find that itaconate production limits the type I interferon response, indicating a negative feedback loop that involves interferons and itaconate. Our findings demonstrate that itaconate is a crucial anti-inflammatory metabolite that acts via Nrf2 to limit inflammation and modulate type I interferons.

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  • Why is Stem Cells Therapy Good for Anti Aging? - Stemfinitycord Malaysia stemfinitycord.co
    Exercise Diet Obesity Aging DNA Damage Stem Cells Tissue Repair Estrogen Skin Calcium Antioxidant

    Stem cell therapy is a type of cell therapy where stem cells are introduced into the damaged tissue to treat the disorder or the injury. Mesenchymal stem cells (MSCs) are used in most stem cell therapy. They’re non-hematopoietic cell precursors initially found in the bone marrow, but actually present in many other tissues. Mesenchymal stem cells (MSCs) in culture are adherent, proliferating, and capable of multilineage differentiation into several tissues of mesenchymal origin, such as bone marrow stroma, adipose tissue (body fat), bone, cartilage, tendon, skeletal muscle and etc.

    So Why is Stem Cells Therapy Good for Anti Aging?

    In short, stem cells therapy was heavily emphasised to have the capacity to repair, renew and replace damaged tissue is a good anti aging treatment.

    As shown below are the functions of Mesenchymal stem cells (MSCs) therapy: - Help facilitate growth of new blood vessels, a process known as angiogenesis which leads to improved blood flow in tissue - An anti-inflammatory effect which fastens wound healing - After aiding wound healing, it helps in reducing size of scarred tissue such as infected cardiomyocytes (heart cells) or wound to joint injury - Repair of damaged tissue which then leads to renewal of healthy tissue - Relief if symptoms related to any chronic diseases - Vast improvement in the immune system against disease - Better digestion and elimination of constipation - More flexible joints and discs - Improvement in skin elasticity and thickness - Reducing facial pigmentation, and adding a glow to your skin - Diminishing fine lines and wrinkles - Improving skin complexion - Tightening and shrinking open pores - Removing dark circles

    No more joints problems, no more constipation, better appearance, overall human health improves!

    The list is non-exhaustive when it comes to stem cells therapy. All these benefits brought by stem cells therapy are exactly the definition of anti aging if not reviving old age.

    Visit more information on: http://stemfinitycord.co/

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  • New here, Question about NRF2 en.wikipedia.org
    Genetics Antioxidant NRF2

    Hi guys, shouting out from the great lake!! I’ll make this quick. So, lately I have been doing a lot of research. I recently watched/took notes on Dr.Rhonda Patrick’s Broccoli sprout video. In it she mentioned a lot of cool things about the veggie along with other veggies within that realm. During the video, she mentioned NFR2. I paused the video and looked it up before resuming so I could get a better handle on what she was mentioning. While digging into NFR2, I found something worth questioning.

    In the WIKI article I have linked with this post, it states: Potential adverse effects of NRF2 activation “Genetic activation of NRF2 may promote the development of de novo cancerous tumors[32][33] as well as the development of atherosclerosis by raising plasma cholesterol levels and cholesterol content in the liver.[34] It has been suggested that the latter effect may overshadow the potential benefits of antioxidant induction afforded by NRF2 activation.[34][35]”

    So my question is: If these cruciferous veggies increase/promote NRF2. Is it bad to eat Cruciferious veggies? Or too many? Wouldn’t that mean you would want to stay away from them? I know these questions may be silly but I’m just confused. I’m sure its fine to eat them, just curious. Anyone have any answers? PS I would recommend anybody to watch Dr. R.P. video on broccoli sprouts.

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  • Reductive Stress in Inflammation-Associated Diseases and the Pro-Oxidant Effect of Antioxidant Agents www.mdpi.com
    Vitamin A Antioxidant

    In conclusion, recent information shows the importance of the redox regulation for cellular homeostasis.

    Excess ROS (oxidative stress) or of reducing equivalents (reductive stress) alter the regulation of cellular signaling pathways, leading to several diseases. There are many sources of RS, and its generation alters different cellular processes, such as mitochondrial function, transcription, translation, and post-translational modifications.

    An elevated ingestion of supposedly “healthy” compounds, such as antioxidant vitamins, synthetic antioxidants, polyphenols, or hormones (estrogens), can induce a pro-oxidant state, which generates RS with adverse effects for the organism.

    Pérez-Torres, I., Guarner-Lans, V., & Rubio-Ruiz, M. E. (2017). Reductive Stress in Inflammation-Associated Diseases and the Pro-Oxidant Effect of Antioxidant Agents. International Journal of Molecular Sciences, 18(10), 2098.

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  • Daily tea consumption (green, black or oolong) was associated with a 50% reduced risk of cognitive decline. www.sciencedaily.com
    Brain Alzheimer's Aging Depression Dementia Caffeine Antioxidant Dairy

    Daily tea consumption (green, black or oolong) was associated with a 50% reduced risk of cognitive decline and a 86% lower risk in people genetically predisposed (ApoE4 gene) for Alzheimer’s disease.

    The mechanism for the cognitive benefit is unclear and may include catechins, theaflavins, thearubigins and L-theanine which are all anti-inflammatory and have antioxidant activity. However, caffeine itself cannot be ruled out as a contributing factor as well.

    While this data is an association and does not prove causation, the data was adjusted for many different factors that affect health and it still found the 50% and 86% reductions. The health factors that were adjusted for in the analysis included age, gender, education, smoking, alcohol consumption, body mass index, hypertension, diabetes, heart diseases, stroke, depression, ApoE4, physical activity, social and productive activities, vegetable and fruit consumption, fish consumption, and daily coffee consumption.

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  • heat-shock protein response in the brains of both young and aged rats supplemented with blueberry extract www.neurobiologyofaging.org
    Brain Neuron Neurons Antioxidant Protein

    (From Life Extension.com/magazine) In a 2005 article published in the journal Neurobiology of Aging, Rachel Galli and her colleagues, also based at Tufts, reported discovering a specific mechanism by which blueberries help reverse the neurological aging process.16 The Galli study—which included Drs. Joseph and Shukitt-Hale as co-investigators—sought to measure the heat-shock protein response in the brains of both young and aged rats supplemented with blueberry extract compared to a control group of aged rats. A protective mechanism produced in the brains of most animals (and humans), heat-shock proteins fight free radicals and inflammation-inducing agents, acting similarly to antioxidants to support healthy brain tissues. As people age, however, their ability to generate heat-shock proteins in sufficient quantity declines,17 sometimes dramatically. The Tufts researchers sought to determine whether blueberries could help restore the heat-shock protein response in rats.16

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  • Epitalon can actually lengthen your telomeres by an incredible amount!
    Aging Telomeres Antioxidant

    Epitalon is a peptide that can actually lengthen your telomeres by an incredible amount.

    Discovered in the late 1980’s by Prof. Vladimir Khavinson from St. Petersburg, Russia, Epitalon has been shown in studies to increase resistance to emotional stress, act as an antioxidant and decrease age-related changes in immune and neuroendocrine systems. It is also one of the few substances able to activate telomerase which renews (or elongates) telomeres. Telomeres help protect human DNA from damage and other cancer-causing errors.

    Has anyone here tried it? Do you think it is safe?

    One person stated that he is 49, but had the telomeres of a 55-year-old man. After taking Epitalon his telomere length is up by 1,000 base pairs. He now essentially has the telomere length of a ten-year-old.

    From 55 to 10 years of age link

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  • High dose vitamin C selectively kills tumor cells through its oxidized form & starves cancer cells of energy. news.sciencemag.org
    Cancer Vitamin C Vitamin A Antioxidant

    I also want to add that while vitamin C is considered an antioxidant it does not act the same as other antioxidants such as vitamin E and NAC, which have actually been shown to accelerate tumor growth. Vitamin E and NAC can sequester reactive oxygen species (which activates cancer cell death) and prevents cancer cells from dying. Vitamin C does not act the same way. This is why it is VERY important to understand mechanisms and not make generalizations. Vitamin C is in constant homeostasis between oxidized and reduced forms and this depends on many factors including dose. When administered intravenously, the vitamin C dose is so high that it forms the oxidized form and this does a couple of important things that can kill cancer cells. First, it causes oxidative stress in cancer cells (a well known mechanism to activate cell death of a cancer cell). Second, it inhibits the glycolysis pathway, thus starving cancer cells of glucose.

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  • Adding vitamin C to green tea increases the bioavailability of the antioxidants present in the green tea. www.sciencedaily.com
    Vitamin C Green Tea Vitamin A Antioxidant

    Catechins are bioactive compounds present in green tea. One well-known catechin, epigallocatechin gallate (EGCG), is a potent scavenger of reactive oxygen species and has demonstrated antioxidant, anti-inflammatory, and anticarcinogenic properties in both clinical and in vitro studies. Some evidence suggests that adding vitamin C to green tea might increase the bioavailability of the catechins present in green tea.

    Consumers of green tea commonly add milk, lemon, or other substances to their tea. To assess the impact that these additives have on catechin bioavailability, the authors of the study added varying quantities of citric acid, BHT and EDTA (common preservatives), ascorbic acid (vitamin C), milk (cow’s, soy, and rice), and citrus juice (orange, grapefruit, lemon, and lime) to prepared tea. Then they subjected the tea formulations to simulated digestive processes and measured the amount of catechins they recovered.

    They found that overall, green tea catechin recovery was poor, with more than 80 percent loss of catechins during digestion. Adding milk to tea increased catechin recovery considerably, but the greatest improvements were observed with the addition of vitamin C or citrus juices, the latter of which increased recovery to 98 percent.

    Citrus juices contain bioactive compounds that might influence catechin recovery, but they are also rich in vitamin C. These findings suggest that consumption of green tea with vitamin C, especially in conjunction with other bioactive compounds in citrus juices, increases the recovery of the beneficial components present in the tea.

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  • [TIMELINE] Joe Rogan Experience #502 with Dr. Rhonda Patrick www.foundmyfitness.com
    Omega-3 Depression Insulin Fatty Liver Vitamin A Isothiocyanates Antioxidant Protein Dairy Blood Sugar Metabolic Syndrome Myrosinase

    This is the full minute-by-minute timeline for JRE #502. Click here to watch the video on YouTube.

    • 00:02:42 - Starts off by talking about kappa opioids and dynorphin and how you feel stress right before important events
    • 00:04:24 - Joe talks about how great you feel after a competition (fight)
    • 00:05:35 - Talks about how capsaicin in spicy food also induces a release of endorphins via dynorphin agonization
    • 00:06:22 - Briefly mentions sauna/hyperthermic conditioning article featured on 4-Hour Workweek
    • 00:06:45 - Description of hormesis and how this is part of the mechanism of action for things like EGCGs in green tea and polyphenols in fruit.
    • 00:07:50 - Joe brings up that Rhonda suggested mycotoxin might be hormetic previously, Rhonda clarifies this was entirely and highly speculative. Includes jazz hands.
    • 00:08:45 - Joe mentions that his best decisions are made after a good workout. He does not trust his judgment if he has not got a good workout in.
    • 00:09:15 - Discussion of exercise and how it grows new brain cells (neurogenesis) via the BDNF pathway and how the growth of new brain cells allows you to forget other memories.
    • 00:11:20 - Joe mentions how people in highschool that never left your small hometown sometimes remember stuff you don’t. Get out of the small town, highschool friends. Make new memories.
    • 00:12:00 - Talks about how amygdala activation from either extreme excitement or fear increases episodic memory.
    • 00:12:15 - Talks about her new paper and how serotonin plays a role in brain function/dysfunction, behavior, and episodic memory.
    • 00:13:38 - Joe brings up MDMA burnout and suggests serotonin’s role in episodic memory may be why the MDMA/roller burnout stereotype exists
    • 00:15:00 - Explanation of what receptor down-regulation is and why it adds enormous complexity to understanding the effects of drugs, like SSRIs.
    • 00:16:27 - Discussion of “Serotonin Syndrome.”
    • 00:17:22 - Most serotonin is actually made in the gut, not the brain.
    • 00:17:44 - Discussion of how the genes that convert tryptophan to serotonin found in the gut (TPH1) and in the brain (TPH2) are show a characteristic nucleotide sequence known as a “Vitamin D Response Element” that seems to indicate, for the most part, that Vitamin D represses the production of serotonin in the gut (TPH1) and increases serotonin in the brain (TPH2). This is the subject of Rhonda’s most recent academic paper: “Vitamin D hormone regulates serotonin synthesis. Part 1: relevance for autism.”
    • 00:18:45 - Serotonin made in the gut has been shown to cause gastrointestinal inflammation by activating T cells and causing them to proliferate. Knocking out TPH1 in a mouse model of colitis ameliorates the inflammation associated with the disorder.
    • 00:21:55 - Theoretical vitamin D mechanism may play a role in the development of autism by depriving developing foetus of serotonin that serves as an “early brain morphogen” when mothers are deficient in vitamin D.
    • 00:23:45 - Autism appears to be developing early in utero (during pregnancy) and seems to show indications of being at least partially related to environment.
    • 00:24:00 - Estrogen can activate TPH2 in lieu of Vitamin D and thus may explain why autism is predominantly found in males.
    • 00:24:30 - Gut inflammation is common among autistics.
    • 00:24:45 - Explains 5-HTP bypasses the normal tryptophan hydroxylase (TPH) conversion, and because of that it can be converted into serotonin more rapidly… but (hypothetically) too soon and in the gut instead of the brain.
    • 00:25:35 - Tryptophan gets transported into the brain in order to be converted into serotonin by tryptophan hydroxylase (TPH2) but competes with BCAAs for transport into the brain, which are transported preferentially.
    • 00:25:55 - Tryptophan is less abundant of an amino acid than branch chain amino acids like leucine in protein.
    • 00:26:55 - Joe asks Rhonda if T cell activation/proliferation in the context of TPH1 has relevance for AIDS.
    • 00:28:00 - Joe relates how “New Mood” (Onnit’s product) was originally called “Roll Off.”
    • 00:30:30 - Joe quips that it was recently experimentally validated in mice that DMT is produced in the pineal glands of mice during sleep, goes on to talk about speculation that near death experiences relating to altered perception from endogenous DMT release.
    • 00:35:10 - Plays a video of a jaguar eating hallucinogenic plants.
    • 00:37:20 - Talks about monoamine oxidase
    • 00:38:40 - Merits of “theoretical papers” (like “Vitamin D hormone regulates serotonin synthesis. Part 1: relevance for autism.”)
    • 00:39:37 - 70% of population is vitamin d deficient. Segways to awesome infographic created by @tjasonwright which covers a ton of the basic facts about vitamin D.
    • 00:43:02 - BaadBobby’s Dad turned Joe onto TA-65. TA-65 has been shown to increase telomere length, but theres a guy who sued the company producing it. Anecdotally, BaadBobby’s dad had improvements in eyesight.
    • 00:45:00 - Explanation of what telomeres are.
    • 00:48:50 - Special enzyme telomerase rebuilds telomeres, but it’s found mostly only in stem cells… and more importantly: cancer cells. Cancer cells hijack this telomerase normally reserved for stem cells to live forever. Strangely… Mice, unlike humans, actually express telomerase in all of their cells and don’t have telomere shortening.
    • 00:50:10 - Werner’s syndrome involves excessive telomere shortening.
    • 00:53:33 - Explains how aging is a function of DNA damage and discusses DNA damage assay (test) that Rhonda performs.
    • 00:55:30 - Obesity link to increased DNA damage.
    • 00:56:50 - Talks about TA-65’s active ingredient in a study was shown to genuinely increase telomerase activity and length of telomeres.
    • 00:58:22 - TA-65 study showed a 40% increase in telomere length in white blood cells in some humans studied.
    • 00:58:44 - Second study on TA-65 using special mouse model from well-known lab also showed re-activation of telomerase, and even began reversing aging of their tissues. Mice notably did not get cancer. Reinforces findings of first study.
    • 01:01:30 - Still concerned TA-65 could encourage the growth of pre-cancerous cells.
    • 01:02:00 - Joe brings up alkalizing diet for cancer prevention (he’s a skeptic).
    • 01:03:05 - Bad bacteria in gut is affected by pH.
    • 01:06:20 - Joe brings up argument that sugar consumption affects growth of cancer.
    • 01:07:50 - Explains because cancer cells become glycolytic which is why people fixate on sugar as a potential cancer cell.
    • 01:08:40 - Rhonda mentions that taking away glucose, but allowing continued presence of glutamine allowed cancer cells to keep growing in vitro.
    • 01:09:50 - Folic acid needed in the absence of cancer because you need it to build new DNA – but this is a problem if you do have a cancer because it can be a bad thing for the same reasons (folic acid needs to produce DNA because cancer cells are highly proliferative).
    • 01:12:00 - Glucosinolates are cleaved into isothiocyanates by myrosinase which is de-activated by heat. Isothiocyanates are potent anti-cancer agents. Recent anti-kale stuff is, in a way, anti-isothiocyanates. Additionally, if you boil kale and de-activate myrosinase you’re actually decreasing the amount of isothiocynates by removing myrosinase.
    • 01:14:00 - Kale thyroid stuff is probably only relevant if you’re very deficient in iodine – probably better to continue getting your isothiocyanates for cancer preventative reasons rather than sweating this stuff.
    • 01:16:35 - Rhonda mentions tumor suppressor genes, which are activated by hormesis (good stress triggered by things like isothiocyanates).
    • 01:19:20 - Joe brings up Dave Asprey’s take on boiling kale to remove oxalic acid.
    • 01:20:10 - Spinach that was either raw, boiled, fried, or frizzled and found that raw and boiling doesn’t affect absorption, but it did very modestly affect minerals in kidneys if raw… didn’t seem to cause kidneys stones (in mice). Probably requires absurd amounts of spinach to cause kidney stones. Just not convinced that it’s bad to eat spinach or kale raw.
    • 01:20:20 - Vegetables do make compounds that are sort of “bad for you” but have a net positive effect because they induce hormesis.
    • 01:24:33 - JRE consensus of #502 –eating raw spinach and kale is good for you.
    • 01:25:10 - Joe throws a curveball by bringing up a documented case of presumed oxalate induced nephropathy (kidney disease) from 1985 to 2010 – only 36 patients documented by paper. Only three patients really suspected that it was caused by raw juicing.
    • 01:27:30 - Discussion of vegetable smoothies begins here – specifically using these powerful blenders which leave the fiber in, not juicing.
    • 01:28:45 - Brock Lesnar allegedly ate nothing but meat, got diverticulitis.
    • 01:29:07 - Putrefying bacteria make nasty smelling hydrogen sulfide farts, use sulfate as source of energy. Needs heme from red meat as a cofactor for creating hydrogen sulfide. Hydrogen sulfide prevents human gut cells from making energy (ATP), and thus causes break-down of gut-mucus barrier.
    • 01:32:25 - Brings up episode with Dr. Offitt on Bryan Callen’s podcast. Offitt claims vitamins and antioxidants cause cancer.
    • 01:35:20 - Beginning of general debunking of Offitt’s claims.
    • 01:36:05 - Randomized double-blind placebo controlled trials are awesome, but using them for nutrition research and expecting the design to perform as effectively is misguided.
    • 01:37:30 - Everyone has different levels of vitamins & minerals in their body, but baseline for drugs is always the same: zero. This is an important fundamental difference.
    • 01:42:20 - Years of research has to be published even if results aren’t great, and this requires salesmanship. This affects some of the misleading presentation of research.
    • 01:43:04 - Joe brings up highly publicized and contentious “Enough is Enough” editorial which was covered at length in podcast #459.
    • 01:46:28 - Begin discussion of Vitamin E prostate cancer study (the SELECT trial).
    • 01:47:35 - Comparison of Alpha Tocopherol & Gamma Tocopherol forms of vitamin E. Alpha tocopherol serves predominantly as an antioxidant, gamma tocopherol serves as an anti-inflammatory agent by reducing reactive nitrogen species (also an anti-oxidant activity). Alpha tocopherol doesn’t serve the same anti-inflammatory behavior, and this is important because inflammation is a cancer initiator (among other things), and excessive alpha tocopherol consumption depletes gamma tocopherol from tissues.
    • 01:50:45 - Study on prostate cancer found that alpha tocopherol and selenium didn’t affect cancer incidence at 5-year followup but at 7.5 year follow-up cancer risk for prostate cancer shot up from taking 400 IU of alpha tocopherol (vitamin E) per day. Importantly, what was found at the 5-year followup was that (relative to baseline) gamma tocopherol was depleted from the tissues. Those who weren’t deficient selenium (& were supplementing) that took the 400 IU of alpha tocopherol didn’t experience the increase in prostate cancer incidence.
    • 01:52:05 - One of the proteins selenium is for is important for preventing damage from reactive nitration products. Nitration damage can cause cancer. This is an interesting novel mechanism by which a depletion of gamma tocopherol through a combination of inflammation and an increase in reactive nitratition products might be responsible for the increase cancer incidence found in this study.
    • 01:54:00 - Discussion of vegetable smoothie as a good source of vitamin E, and also natural magnesium (from chlorophyll molecules – this was mentioned in JRE #459)
    • 01:54:45 - Mixed tocopherol Vitamin E supplements exist which aren’t quite as high dose as 10x the RDA (400 IU) like used in those studies.
    • 02:01:18 - RDA for Vitamin D is 600 IU a day. One study showed that 4,000 IU was more appropriate for actually adequately fixing without toxicity in deficient populations. 2000 to 4000 IU of vitamin D is probably a good range except for in cases of severe deficiency.
    • 02:03:18 - Offit lumped omega-3 in with “antioxidants that cause cancer”, but this is misleading given the fact that randomized controlled trials have shown that omega-3 supplementation actually reduces all-cause mortality.
    • 02:03:39 - 1500 IU of vitamin D a day has been correlated to a 17% reduced cancer risk (overall).
    • 02:04:15 - Study based off of self-reported questionaire found that women who took vitamins (supplements) - on a daily basis had the longest telomeres.
    • 02:05:45 - She tries to get all her micronutrients, as much as she can, from her diet including vegetable smoothies, fish, etc. However, in addition to her diet she takes: omega-3 fatty acids, vitamin D, a multi-vitamin which has selenium and other trace elements, iodine, B-complex.
    • 02:06:30 - B vitamin deficiency is less common due to fortification. However, she supplements B vitamins anyway because changes in mitochondrial membrane rigidity that occurs with age alters the binding affinity (as represented by the constant kM) of important proteins needed to generate energy in the form of ATP which are embedded in the mitochondrial membrane. The Ames lab has partly demonstrated, however, that increasing the concentration of B vitamins compensates for these age related changes caused by changes in the confirmation (shape) of the proteins.
    • 02:08:00 - Rhonda increasingly prefers Swanson brand vitamins, but gets omega-3 from nordic naturals.
    • 02:10:00 - B vitamins are probably less dangerous because they’re water soluble (excess is more readily excreted, similar to Vitamin C)
    • 02:11:00 - Plant form of omega-3, ALA, converts to EPA (normally found in fish) fairly inefficiently at a rate of about 5%.
    • 02:12:13 - Microalgae oil is a good alternative to flaxseed oil if you’re trying to meet EPA/DHA needs and avoiding fish oil for one reason or another.
    • 02:13:30 - Omega-3 EPA is a potent anti-inflammatory, and DHA is a really component of your cell membranes – and makes up about 40% of the brain.
    • 02:13:54 - She takes about 6 pills of her omega-3, which amounts to ~3 “servings” of 800mg of EPA, and 600mg of DHA. (2400 and 1800 mg respectively)
    • 02:15:28 - Omega-3 EPA, which can be bought more concentrated for its particular effects, interacts with the arachnidonic acid pathway to reduce inflammation. The arachnicdonic acid pathway is responsible for creating prostaglandins which activate the COX pathway.
    • 02:16:05 - 2 grams of EPA per day has been shown to reduce C-reactive protein (CRP), which is a generalized systemic marker for inflammation but is most well known for its use to asses risk of cardiovascular disease.
    • 02:17:45 - Omega-3 fatty acids are prone to oxidation. Refrigeration helps with this, however. Also check if they go rancid by smell, if smell bad then probably rancid.
    • 02:20:00 - Talks about krill oil. Joe lists off a bunch of points from a Mercola article, and Rhonda points out it’s talking about ordinary effects of omega-3 and suggesting they may not be unique to krill oil.
    • 02:27:29 - Recommends Linus Pauling Institute for good, objective source of supplemental micronutrient reviews.
    • 02:28:35 - Brief mention of WellnessFX as a useful tool for getting a broad spectrum blood test checking for relevant markers for vitamins, minerals, inflammation, etc.
    • 02:31:00 - Whackiness of homepathy discussed. Homeopathy makes use of official sounding measuring system that measures an absurd amount of dilution that actually guarantees that what you’re taking doesn’t actually include the active ingredient the supplement is being marketed for.
    • 02:33:25 - Discusses how emerging research showing wisdom teeth has dental pulp stem cells in them and they offer promise for eventually being used as a source of cells that can be differentiated into things like brain cells. You can bank children’s teeth or adult wisdom teeth. Usually like $625 to “process” a tooth, and around $125/year to store it.
    • 02:36:16 - They can now take fibroblast cells from skin, the sort that you slough off everyday, and add transcription factors to turn them into “pluripotent” stem cells which can turn into brain cells or liver cells.
    • 02:37:35 - Joe brings up study where they took blood of young mice, injected it into old mice, and found the older mice experienced tissue regeneration. Inverse was also true: injecting young mice with old mouse blood increased rate of aging.
    • 02:38:54 - Human “methylome” now being studied which is revealing a specific pattern of methylation in DNA that can be used to actually identify the chronological age of people. Since epigenetics is obviously playing an important role in age, this is another promising area of new inquiry that may eventually reveal how to reprogram our cells to “be younger”. Cancer cells show a methylation pattern that is ordinarily associated with old age and are clustered around areas related to DNA repair, mitochondrial metabolism, antioxidant genes (all areas associated with aging).
    • 02:43:12 - Scientists are now able to take renal cells excreted in urine and turn them into pluripotent stem cells
    • 02:43:45 - Rant about lack of funding in science reducing room for creativity/moonshots.
    • 02:48:40 - Joe brings up new studies showing its possible to create artificial blood for transplant.
    • 02:50:06 - Inactivating insulin growth factor in c. elegans worms doubles their lifespan from about 15 to 30 days.
    • 02:52:40 - Joe asserts (reasonably so) that by age 200 he will most likely be a wizard.
    • 02:55:42 - Joe relates the fact that he’s actually been evacuated twice due to large fires in his neck of the woods of L.A.
    • 02:57:45 - Rhonda begins plug of iPhone app, website, Twitter, and podcast.
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