Dairy
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Dr. Rhonda Patrick covers lithium microdosing, reducing homocysteine, aluminum's link to cancer, and beta-alanine and alpha-lipoic acid supplements.
Dr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.
Dr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.
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Exercise Biomarkers Vitamin E Genetics Eyes Caffeine Folate Sulforaphane Sauna Antioxidant Dairy Polyphenol Supplements Wearable TechnologyDr. Rhonda Patrick covers lithium microdosing, reducing homocysteine, aluminum's link to cancer, and beta-alanine and alpha-lipoic acid supplements.
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Rhonda Ketosis Heart Disease Omega-3 Fasting Pregnancy Eyes Muscle Sauna Protein Dairy Intestinal Permeability Brown Fat Moringa SupplementsDr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.
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Rhonda Exercise Cancer Diet Sleep Heart Disease Omega-3 ADHD Sugar Sulforaphane Sauna Dairy Supplements Red Light TherapyDr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.
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Dr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.
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Dr. Satchin Panda describes how autophagy, as part of the body's response to time-restricted eating, benefits health on a daily basis.
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Dr. Ruth Patterson discusses how simply changing when one eats can have a profound effect on the risk of breast cancer recurrence.
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Dr. Ruth Patterson describes how eating following the body's circadian clock enables the body to focus on repair rather than on digestion.
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Rhonda Omega-3 Fasting Circadian Rhythm Mushroom Sugar Sauna Saturated Fat Vegetarian Protein Dairy NAD+ Cardiovascular SupplementsDr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.
Topic Pages
News & Publications
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Consumption of a fermented dairy beverage improves hippocampal-dependent relational memory in a randomized, controlled cross-over trial www.tandfonline.com
Drinking kefir, a probiotic dairy beverage, improves memory.
The community of microbes that comprise the gut microbiota act a bit like a sensory organ in the body, communicating information about the outside world to the brain and forming a gut-brain axis. Antibiotic and other medication use and changes in the diet can modulate the gut microbiota community in ways that reduce or increase the risk of neuropsychiatric illnesses such as depression. Findings of a recent report show that consuming a fermented dairy beverage may improve memory via changes in the gut-brain axis.
The hypothalamic-pituitary-adrenal axis (i.e., gut-brain axis) is formed by neural and endocrine connections between the hypothalamis, a brain region that controls body temperature, hunger, and sleep; the pituitary gland, a endocrine organ in the brain that produces hormones; and the adrenal gland, which is located above the kidneys and produces hormones that regulate stress such as adrenaline and cortisol. This axis of stress control communicates directly with the hippocampus, the memory center of the brain, which helps the brain retain memories of stressful situations, but also contributes to the development of depression. Previous research shows that probiotics can reduced depression severity; however, additional research is necessary to understand the mechanisms of this relationship.
The authors recruited 18 healthy adults and randomly assigned them to consume eight ounces of either kefir (i.e., a fermented dairy beverage with 12 strains of active bacteria) or low-fat lactose-free milk daily for four weeks. Participants completed questionnaires about their health, performed cognitive testing with electroencephalogram (EGG) measurement, and provided a fecal sample for the sequencing of the gut microbiome. After a washout period of about three weeks, participants switched to the opposite treatment and repeated the experiment.
The authors found that Lactobascillus bacteria more than doubled following kefir consumption suggesting significant change in the gut microbial community. Participants consuming kefir performed better on two measures of memory called misplacement and object-location binding. The researchers did not observe changes in depression scores in either group.
It’s important to note that more than 50 percent of participants in the study had a post-graduate degree, which could skew these results. Future studies in larger and more diverse populations are needed to better understand the effects of probiotics on the brain.
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Dietary protein and calcium reduce the risk of bone fractures and falls in older adults. www.eurekalert.org
Bone mass decreases markedly with aging, compromising overall fitness and contributing to fractures and falls, especially among older adults living in residential care. Evidence indicates that nutritional factors play critical roles in maintaining bone mass and overall health. Findings from a recent study suggest that dietary protein and calcium reduce the risk of fractures and falls in older adults.
Calcium participates in many aspects of human health, but it is perhaps best known for its role in bone health. The body maintains very tight control over the calcium circulating in the blood at any given time – a phenomenon referred to as calcium balance. Protein exerts variable effects (both good and bad) on a person’s calcium balance, depending on their dietary calcium intake. For example, dietary protein promotes the production of insulin-like growth factor-1, a protein involved in bone formation. But protein also increases urinary calcium losses, which can harm bone health. Current dietary guidelines recommend that older adults consume 1,200 milligrams (mg) of calcium per day and 0.8 grams of protein per kilogram (g/kg) of bodyweight per day.
The two-year, randomized-controlled trial involved more than 7,000 adults (average age, 86 years) living in 60 residential aged care facilities in Australia. All participants were vitamin D-sufficent. Half of the facilities supplemented the residents' diet with additional calcium- and protein-rich foods (milk, yogurt, and cheese) to achieve a total intake of 1,142 mg of calcium and 69 grams of protein (1.1 g/kg body weight) per day. The other half of the facilities maintained their usual menus, which provided residents 700 mg/day of calcium and 58 grams (0.9 g/kg body weight) of protein per day. The investigators tracked the number of falls, fractures, and deaths from all causes among the participants.
They found that residents who consumed the high calcium, high protein foods were 33 percent less likely to experience any type of fracture, 46 percent less likely to experience a hip fracture, and 11 percent less likely to experience a fall. These results were achieved within five months of initiating the dietary changes. No changes in the number of deaths were observed.
These findings suggest that increasing calcium and protein intake reduces the risk of falls and fractures among older adults in residential care. It is noteworthy that the foods used in this intervention were dairy products. More than two-thirds of people worldwide cannot tolerate dairy products due to lactose intolerance. Non-dairy sources of calcium- and protein-rich foods include canned, whole sardines; fortified nut milks and cereals; and beans, especially soybeans and soy products, such as tofu. This study was funded by various international dairy councils.
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Consumption of dairy products – especially high fat products – linked to lower risk of developing diabetes and high blood pressure. www.eurekalert.org
Metabolic syndrome is a constellation of disorders that includes high blood pressure, high blood sugar, excess abdominal fat, and abnormal cholesterol and triglyceride levels. Having metabolic syndrome increases a person’s risk for developing cardiovascular disease, diabetes, and premature death. An estimated one billion people worldwide have metabolic syndrome. Findings from a new study indicate that dairy product intake is associated with a lower prevalence of metabolic syndrome and its complications.
Dairy products comprise a wide range of foods derived from the milk of cows, sheep, goats, and others. They provide protein, carbohydrates, fats, vitamins, and minerals. Full-fat dairy products are high in saturated fat. The nutritional benefits of dairy products are hotly debated.
The study drew on data from the Prospective Urban Rural Epidemiology study, which involved participants between the ages of 35 and 70 years living in Africa, Asia, Europe, and North and South America. The authors of the study first conducted a cross-sectional analysis involving nearly 113,000 people to determine whether there was an association between dairy intake and prevalence of metabolic syndrome. The participants completed food frequency questionnaires that provided information about their dietary intake, including dairy products.
Analysis of the questionnaires revealed that people who consumed two or more servings of dairy products per day were 24 percent less likely to have metabolic syndrome. If they consumed two or more servings of high fat dairy products (instead of low fat) per day, they were 28 percent less likely to have metabolic syndrome.
The study authors also conducted a prospective analysis to determine whether there was an association between dairy intake and the incidence of hypertension and diabetes. They reviewed data from nearly 190,000 participants. People who consumed three or more servings of dairy products per day were as much as 14 percent less likely to develop the two conditions. The associations were stronger when the people consumed full fat dairy products (instead of low fat).
High fat dairy products include full fat milk, full fat yogurt, and cheese. Cheese, in particular, contains spermidine, a compound that serves as a calorie restriction mimetic, capable of inducing autophagy even in the setting of sufficient nutrient intake. Watch this clip with autophagy expert Dr. Guido Kroemer in which he describes this phenomenon.
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An open-label pilot trial found that the antimalarial drug hydroxychloroquine may be useful in the treatment of COVID-19. mediterranee-infection.com
A number of randomized controlled trials are currently underway investigating various antiviral therapies for the treatment of COVID-19. Findings from a very small open-label study recently published in the Journal of Antimicrobial Agents found that hydroxychloroquine decreased viral nasopharyngeal levels of SARS-CoV-2 virus in COVID-19 patients in only three to six days in most patients.
Hydroxychloroquine is a common antimalarial drug that is also used to treat rheumatoid arthritis and lupus. In 2017, it was the 128th most prescribed medication in the United States with more than five million prescriptions. It is relatively safe with a few side effects. This Wikipedia article provides an overview of hydroxychloroquine.
In vitro studies in 2004 and 2005 showed that hydroxychloroquine is a potent inhibitor of SARS-CoV, the virus that causes severe acute respiratory syndrome, or SARS. A later study found that hydroxychloroquine improved survival rates in newborn mice infected with a related coronavirus.
The current study involved 32 confirmed COVID-19 patients who were administered 600 milligrams of hydroxychloroquine daily for six days. Some patients also received the antibiotic azithromycin. Nasopharyngeal samples taken on day six of treatment indicated that 70 percent of the hydroxychloroquine-treated patients had cleared the virus compared with 12.5 percent in the group receiving standard of care. All of the patients who received both the antibiotic azithromycin and the hydroxychloroquine cleared the virus from nasopharyngeal samples.
Azithromycin is an antibiotic that has been shown to have antiviral activity against some viruses like Ebola in animal studies. The safety profile of taking both hydroxychloroquine and azithromycin needs to be determined.
In addition, randomized-controlled trials need to confirm whether these therapeutics are effective for the treatment of COVID-19. Large randomized-controlled trials are underway in China and the US. You can read more about those trials here.
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Athletes who play indoor sports at risk for vitamin D deficiency. www.sciencedaily.com
Vitamin D is an essential nutrient that is involved in multiple physiological processes. Inadequate vitamin D status is associated with poor bone health, impaired immune function, and increased risk for depression. Approximately 70 percent of people living in the United States are vitamin D deficient. A recent study found that athletes who participate in indoor sports may be at high risk for vitamin D deficiency.
Although vitamin D is available in small quantities in food, the primary source of vitamin D is via endogenous synthesis. This process occurs in a stepwise manner that starts in the skin following exposure to ultraviolet light and continues in the liver and kidneys, where the vitamin’s active form is made. Since ultraviolet light is required for vitamin D synthesis, reduced exposure to the sun or having dark-colored skin impairs vitamin D production. Plasma concentrations of vitamin D are considered optimal at 50 ng/mL or above; sufficient at 30 ng/mL to 50 ng/mL; and insufficient at less than 30 ng/mL.
The study involved 20 male and female collegiate basketball players (average age, 20 years) of varied races and ethnicities. The majority of the players (60 percent) self-reported as African American. The authors of the study collected blood samples to determine the players' vitamin D status, assessed their body composition, and measured their skin pigmentation. The participants completed questionnaires about their sun exposure, winter travel to sunny locations, and sunscreen use.
Then the authors allocated the players to receive one of three daily doses of vitamin D for five months, based on whether their vitamin D status was optimal (no supplementation), sufficient (5,000 IU), or insufficient (10,000 IU). Two of the participants had vitamin D concentrations in the optimal range, five in the sufficient range, and 13 in the insufficient range. More than 90 percent of those identified as insufficient had dark or olive skin tone.
At the end of the five-month study period, one of the athletes in the non-supplemented group remained in the optimal range but the other athlete dropped to the sufficient range. Of the athletes taking the 5000 IU dose, 75 percent remained in the sufficient range, but 25 percent dropped to the insufficient range. Of those taking the 10,000 IU dose, 23 percent remained in the insufficient range, 69 percent moved into the sufficient range, and one moved into the optimal range.
These findings suggest that collegiate athletes who play indoor sports may be at risk for vitamin D deficiency. Furthermore, high dose supplementation with 10,000 IU of vitamin D daily may be beneficial in improving vitamin D status for most players, but it falls short for some.
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Mental stress and lifestyle can predict lifespan. www.eurekalert.org
The average life expectancy of people living in the United States is roughly 79 years. Several factors influence how long a person lives, however, such as diet, physical activity, and smoking. A new study suggests that mental stress shortens life expectancy by nearly three years.
Mental stress can affect the immune, digestive, cardiovascular, sleep, and reproductive systems, eliciting a wide range of symptoms, including headaches, sleeplessness, sadness, anger, or irritability. Prolonged stress can promote continued strain on the body, contributing to serious health problems, such as heart disease, high blood pressure, diabetes, and other illnesses, including mental disorders such as depression or anxiety.
The study was based on data drawn from cross-sectional health surveys conducted every five years in Finland, spanning a 20-year period between 1987 and 2007 and including approximately 35,000 adults. The study participants were generally healthy and were between the ages of 25 and 74 years. The authors of the study conducted a statistical analysis of death rates using a model that included risk factors commonly associated with longevity, such as socioeconomic background, medical history, lifestyle, lifestyle satisfaction, and biological risk factors.
They found that some factors decreased the risk of premature death such as eating fruits and berries daily or almost daily (15 percent lower), having a higher level of education (10 percent lower), or frequent engagement in leisure-time physical activity (25 percent lower). Factors that increased risk included smoking (67 percent higher) or having diabetes (100 percent higher), both of which correlated to nearly seven years' shorter lifespan. Having high levels of stress decreased lifespan among men by nearly three years.
To learn more about the harmful effects of stress, watch this clip featuring Dr. Elissa Epel in which she describes how stress can modulate telomere length, a marker of aging.
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Eating increases the body’s metabolic rate, a phenomenon referred to as diet-induced thermogenesis (also known as the “thermic effect” of food). Diet-induced thermogenesis begins about an hour after eating, peaks about two hours later, and then maintains a steady level for several more hours. Approximately 5 to 15 percent of a person’s daily energy expenditure– an estimate of how many calories a person burns per day – is due to diet-induced thermogenesis.
A few factors influence the degree of diet-induced thermogenesis, including meal size, macronutrient content (protein versus fat, for example) and environmental temperature. Age and physical activity may also play roles in diet-induced thermogenesis. Findings from a new study suggest that circadian variations in energy expenditure influence diet-induced thermogenesis.
The randomized, cross-over, laboratory study involved 16 healthy, normal-weight men. Each of the men ate three meals per day in the laboratory for three days and maintained a regular sleep pattern. The authors of the study conducted indirect calorimetry tests to determine the participants' energy expenditure and collected participants' blood samples before and after meals to gauge glucose tolerance. The participants rated their feelings of hunger on a Likert scale.
Meals consisted of a high-calorie breakfast and low-calorie dinner or the converse – a low-calorie breakfast and a high-calorie dinner. The high-calorie meals provided 69 percent of the participants' calorie needs and the low-calorie meals provided 11 percent. All lunches were identical and provided 20 percent of the participants' calorie needs.
The indirect calorimetry tests revealed that the participants' diet-induced thermogenesis after breakfast was generally 2.5 times higher than after dinner. The participants' glucose levels were, on average, lower after breakfast than after dinner. Glucose levels were 17 percent higher after eating the low-calorie dinner compared with levels after eating the low-calorie breakfast. The participants reported having greater feelings of hunger, especially for sweet foods, on days when they ate the low-calorie breakfast.
These findings highlight the role of circadian variation in metabolism and underscore the need for modifying food intake to exploit this variation.
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Drinking a high flavanol cocoa beverage reduced symptoms of peripheral arterial disease. www.sciencedaily.com
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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Weight loss and health improvements with Mediterranean, intermittent fasting, and Paleo diets www.sciencedaily.com
Roughly two-thirds of all adults living in the United States are overweight or obese. Losing weight presents many challenges, however, and popular weight-loss diets and dietary patterns are not always successful or sustainable. A recent study found that people who followed an intermittent fasting, Mediterranean, or Paleo diet lost weight and showed improvements in health, but adherence to the diets varied.
Intermittent fasting is a broad term that describes periods of fasting between meals that can last several hours to days. Intermittent fasting increases the production of ketones due to the use of stored fat as an energy source. It also activates some of the same genetic pathways as caloric restriction. The authors of this study defined intermittent fasting as 25 percent of the participants' usual dietary intake two days per week.
The Mediterranean diet is a dietary pattern thought to confer health benefits found traditionally in Mediterranean countries. It is characterized by high consumption of vegetables, olive oil, and dairy products and moderate consumption of protein. The Paleo diet is based mainly on foods presumed to be available to Paleolithic humans. It includes vegetables, fruits, nuts, roots, meat, and organ meats and excludes dairy products, grains, refined sugar, legumes, and other processed foods. The authors of this study modified the typical Paleo plan to include limited consumption of dairy, legumes, and grains.
The study mimicked “real world” dieting strategies in that each participant could choose which of the three dietary patterns they would follow for 12 months. In addition, they received no nutritional counseling other than a single, 30-minute session in which they learned about their self-selected diet. The authors of the study collected information about the participants' dietary intake, body weight and composition, blood pressure, physical activity, and various blood biomarkers, including glycated hemoglobin, a measure of long-term blood glucose control (also known as HbA1c).
Approximately 54 percent of the participants chose to follow the intermittent fasting diet, 27 percent chose the Mediterranean diet, and 18 percent chose the Paleo diet. At the end of the 12-month study period, adherence to the three diet plans was 54 percent for intermittent fasting, 57 percent for the Mediterranean, and 35 percent for Paleo.
Study participants lost weight with all three plans, but those who practiced intermittent fasting lost more (4 kg) than those who followed the Mediterranean (2.8 kg) or Paleo diets (1.8 kg). Those who followed the intermittent fasting and Mediterranean diet plans showed reductions in blood pressure (4.9 mm Hg and 5.9 mm Hg, respectively). Those who followed the Mediterranean diet experienced a 0.8 mmol/mol reduction in HbA1c.
These findings suggest that people can lose weight and improve health while following different dietary patterns as long as those patterns include healthful foods and are personally sustainable.
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Alcohol and cigarettes may accelerate brain aging. www.inverse.com
How well (and how quickly) we age depends on a confluence of genetic, environmental, and lifestyle factors. Some lifestyle behaviors, such as alcohol consumption and cigarette smoking, elicit harmful effects on multiple body systems that can accumulate over time to modulate aging. A new study demonstrates that alcohol consumption and cigarette smoking accelerate brain aging, in particular.
Research indicates that smoking cigarettes alters multiple structural aspects of the brain. For example, smokers tend to have less gray matter density and volume in the frontal, occipital, and temporal lobes – areas related to a wide range of brain function. Similarly, heavy alcohol use is associated with reduced gray and white matter volumes in the medial-prefrontal and orbitofrontal cortices.
The authors of the study assessed relative brain age, a comparative measure of brain aging between people of the same chronological age, to determine if a person’s brain is aging at a different rate relative to their peers. The study was based on analysis of brain-imaging data collected from more than 17,000 UK Biobank participants who were of European ancestry and were cognitively normal. After determining the participants' relative brain age, they studied the association of relative brain age with cigarette smoking, alcohol consumption, and genetic variants.
They found that regular (daily or nearly daily) cigarette smoking or alcohol consumption increased relative brain aging. Every gram of alcohol (~20 grams in 1 fluid ounce) consumed per day was linked to one week of accelerated brain aging and each year spent smoking one pack of cigarettes per day was linked to 11 days of accelerated brain aging.
These increases in brain aging were associated with poor cognitive function and declines in fluid intelligence, the ability to creatively solve problems without prior knowledge or learning. They also identified two single nucleotide polymorphisms associated with accelerated brain aging.
While it is important to note that the effect of alcohol on brain aging was only seen in daily or almost daily drinkers, these findings provide useful insights into how cigarette smoking and alcohol consumption influence brain aging and highlight the need for future research to fully elucidate the factors associated with how the brain ages.
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When oxytocin was administered as a nasal spray it led to a decrease in repetitive behaviors and other improvements in men with autism. nieuws.kuleuven.be
Autism is a developmental disorder characterized by impaired social interaction, behavioral problems, and poor communication. Autism typically manifests in early childhood and is slightly more common among boys than girls. Findings from a new study indicate that oxytocin may improve social interactions among men with autism.
Oxytocin is a hormone produced in the hypothalamus and released by the posterior pituitary gland of the brain. It is an important chemical messenger that influences certain human behaviors as well as social interaction. Previous research has shown that an oxytocin nasal spray can improve some autistic behaviors in people with autism.
This double-blind, randomized, placebo-controlled clinical trial involved 40 adult men with autism who took 24 IU of intranasal oxytocin or a placebo once daily for four weeks. The participants (or their caregivers) completed questionnaires about their autistic behaviors at the beginning and end of the treatment and at four weeks and one year post-treatment.
Participants who took the oxytocin reported decreased repetitive behaviors and feelings of avoidance toward others, even at four weeks and one year post-treatment. Those who took the oxytocin also reported feeling more energetic, active, or lively than those who took the placebo.
Other studies have shown that levels of oxytocin vary significantly in children with and without autism and that children with low oxytocin levels have difficulties functioning socially. Children with the lowest levels of oxytocin at baseline were found to benefit the most from the treatment.
This was a pilot study, so more research is needed to determine the safety and therapeutic value of oxytocin administered via nasal spray for people with autism.
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Fish oil supplementation provides protection against fine particulate air pollution www.onlinejacc.org
An estimated 4.2 million deaths each year, many of which are cardiovascular disease-related, are associated with exposure to air pollution. The mechanisms that drive this association include systemic inflammation, endothelial dysfunction, oxidative stress, hypertension, and metabolic dysfunction. Findings from a recent study suggest that supplemental omega-3 fatty acids may reduce the risk of cardiovascular disease-related death associated with exposure to particulate air pollutants.
Particulate matter in air pollution is a mixture of solid particles and liquid droplets. It is present in fine inhalable particles, with diameters that are generally 2.5 micrograms (PM2.5) or less. The daily standard for PM2.5 in the United States is 35 micrograms per cubic millimeter per day, as long as the average annual exposure is less than 12 micrograms per cubic millimeter daily.
Omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are derived from marine sources, elicit a wide array of health benefits. The American Heart Association recommends that people who have coronary heart disease consume approximately 1 gram of DHA and EPA daily in foods or supplemental form.
The randomized, double-blind study involved 65 healthy students attending Fudan University in Shanghai, China. Participants received either a 2.5-gram EPA- and DHA-rich fish oil supplement or a placebo daily for a period of four months. The authors of the study measured PM2.5 levels throughout the study. They also collected blood samples from the participants to assess levels of 18 cardiovascular disease-related biomarkers.
The average PM2.5 level during the study period was 38 micrograms per cubic millimeter. Whereas the participants who took the fish oil supplement had biomarker profiles that were cardioprotective, the participants who took the placebo had biomarker profiles associated with inflammation and cardiovascular disease. In particular, taking the fish oil supplement was associated with having higher levels of glutathione peroxidase (an enzyme that protects against oxidative stress) but the supplement was associated with having higher levels of C-reactive protein (a driver of inflammation).
These findings suggest that the intake of fish oil supplements rich in EPA and DHA may provide cardiovascular protection to people living in areas of high air pollution.
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Fish oil supplementation may improve night vision medicalxpress.com
The eyes' ability to adjust to changes in illumination, referred to as light and dark adaptation, varies between individuals. Dark adaptation, in particular, is critical to survival in low light and is responsible for what is commonly referred to as “night vision.” A recent study indicates that supplementation with omega-3 fatty acid-rich fish oil may improve night vision in humans.
Omega-3 fatty acids are polyunsaturated fats that are essential for human health. They include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood. The human body can convert some ALA into EPA and then to DHA, but the process is very inefficient. Omega-3 fatty acids accumulate in the human retina and play instrumental roles in vision.
The study involved 20 adults who took four omega-3 fatty acid-rich fish oil supplements three times daily, providing approximately 3 grams of EPA and 1 gram of DHA, for four weeks. Six weeks after the last supplementation, the participants' blood concentrations of omega-3 fatty acids were measured and their ability to adjust to low light was assessed.
Participants who took EPA/DHA-rich fish oil supplements for four weeks demonstrated a 25 percent improvement in their ability to identify numbers in low light, compared to those who took a placebo. These changes in visual acuity were attributed to increased levels of omega-3 fatty acids in the participants' blood.
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Supplementation with Akkermansia muciniphila improves metabolic parameters in overweight and obese people. www.nature.com
The worldwide prevalence of cardiometabolic disorders is increasing with the global obesity epidemic. Evidence from a new study suggests that supplementation with Akkermansia muciniphila (A. muciniphila) may reduce the risk of developing several aspects of cardiometabolic disorders in overweight and obese people.
A. muciniphila is one of the most abundant microbial species in the human gut, comprising as much as 5 percent of the total bacteria. Its presence in the human gut is associated with reduced risk of obesity, cardiometabolic disorders, and chronic, low-grade inflammation.
The randomized, double-blind, placebo-controlled pilot study involved 32 overweight or obese adults who were insulin-resistant, a risk factor for type 2 diabetes. The participants were randomized to receive either live A. muciniphila (1010 bacteria per day), pasteurized A. muciniphila (1010 bacteria per day), or a placebo daily for three months.
At the end of the study period, participants who took pasteurized A. muciniphila experienced improved insulin sensitivity and reduced insulinemia, total cholesterol, and body weight compared to their baseline assessments and the placebo group. The findings from this pilot study demonstrate that A. muciniphila improves metabolic parameters in overweight or obese people and may have promise as a preventive therapy for various cardiometabolic disorders.
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Time-restricted eating may help reduce weight and prevent diabetes and heart disease in people with metabolic syndrome. www.sciencedaily.com
More than a third of adults living in the United States have metabolic syndrome, a constellation of conditions that includes abdominal (central) obesity, high blood pressure, high fasting plasma glucose, high serum triglycerides, and low high-density lipoprotein levels. People who have metabolic syndrome are at increased risk of developing diabetes and heart disease. A new study suggests that time-restricted eating may reduce this risk.
Time-restricted eating is a form of daily fasting that aligns eating and fasting cycles to the body’s innate 24-hour circadian system. People who practice time-restricted eating typically eat during an 8- to 12-hour daytime window and fast during the remaining 12 to 16 hours.
This study involved 19 adults (average age, 59 years) who had metabolic syndrome. Most of the participants were obese, took a statin or antihypertensive drug, and had poor blood glucose control. They followed a time-restricted eating pattern that allowed them to eat during a 10-hour daytime window with a 14-hour overnight fast for 12 weeks. No overt attempt to change physical activity or diet quality or quantity was required.
At the end of the study, participants exhibited reduced waist circumference and body fat, lowered blood pressure, and improvements in lipid profiles and blood glucose control. These findings suggest that time-restricted eating may have potential as an adjunct to current therapies to treat metabolic syndrome.
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Bisphenol A (BPA) is a chemical used during the production of polycarbonate plastics and epoxy resins. BPA is classified as an endocrine disruptor because it can mimic naturally-occurring hormones in the body such as estrogens, androgens, and thyroid hormones, potentially altering normal hormonal signals. Several chronic diseases are associated with BPA exposure, including hypertension, central obesity, hyperlipidemia, and cancer. Findings from a new study indicate that the FDA’s current methods for gauging BPA exposure levels in humans may be inadequate.
Following oral ingestion of BPA, the body breaks down the chemical into several metabolites, which are then excreted in the urine. Current methods for measuring urinary BPA, which rely on indirect measures, may not accurately estimate human exposure, however. The authors of this study developed a technique that relied on direct measures of BPA and its metabolites in human urine. They found that the indirect assay grossly underestimated actual human levels of BPA exposure. In pregnant women, in particular, urinary BPA levels were 44 times higher than indirect measures reflected.
BPA exposure is widespread due to extensive use of plastics and other BPA-containing products, with an estimated 9 million tons of the chemical produced every year. Food and water, which are commonly packaged in plastic, are common vehicles for BPA exposure. Previous research suggests that the tolerable daily intake of BPA established by the FDA is as much as 20,000 times higher than the levels at which adverse effects have been observed. The findings from this study highlight the need for more accurate measures of human BPA exposure and more research to determine safe levels of exposure.
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Diets high in ultra-processed food linked to poor cardiovascular health. www.sciencedaily.com
The average American gets more than half of their daily calories from ultra-processed foods such as soft drinks, chips, cookies, processed meats, and other convenience food items. These types of foods are often high in unhealthy fats and refined sugars and low in beneficial fiber. Findings presented recently at the American Heart Association’s Scientific Sessions 2019 suggest that high intake of ultra-processed food is associated with poor cardiovascular health.
The findings were based on data from more than 13,000 adults living in the United States who provided information about their dietary intake and cardiovascular health, gauged by several measures of cardiovascular function, such as blood pressure, as well as lifestyle choices, such as physical activity and tobacco avoidance.
The data indicated that for every 5 percent increase in calories that a person obtained from ultra-processed foods, their cardiovascular health declined in a reciprocal fashion. For example, if a person obtained 70 percent of their daily calories from ultra-processed foods, they were half as likely to have good cardiovascular health compared to someone who ate 40 percent or less of their calories from ultra-processed foods.
Cardiovascular disease is the number one killer of people living in the United States. Dietary interventions that include fewer ultra-processed foods could reduce cardiovascular disease-related deaths.
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Time-restricted eating may be linked to greater motivation to engage in voluntary exercise. www.sciencedaily.com
Limiting food intake and engaging in exercise are highly effective strategies for weight loss. People who are obese are often sedentary, however, due to physical limitations and a lack of motivation to exercise. Compelling findings from a new study in mice suggest that ghrelin, a hormone linked to appetite, may increase motivation to engage in exercise.
Ghrelin, which is produced primarily in the stomach, stimulates appetite, increases food intake, and promotes fat storage in mice and humans. It is often referred to as the “hunger hormone” and is linked to reward-driven behavior. Previous studies have shown that ghrelin administration increases activity in mice in anticipation of food.
The current study involved mice that were fed on a time-restricted eating schedule (twice daily) versus mice that were allowed to eat freely throughout the day. Both groups of mice ate roughly the same amount of food each day. The mice that were fed on the time-restricted schedule were more motivated to engage in voluntary exercise and ran on an exercise wheel for longer periods. The increase in the animals' activity corresponded to increases in ghrelin levels. Conversely, inhibiting ghrelin attenuated the animals' motivation to exercise.
Hunger-related behaviors such as increased activity are essential to animals in the wild or human hunter-gatherers because they must forage and seek out or hunt for food. Tapping into these ancient hormonally-driven behaviors may help resolve modern-day concerns of obesity and lack of exercise. However, a small study in humans demonstrated that time-restricted eating decreased morning levels of ghrelin (and subsequently appetite), so more studies on the effects of time-restricted eating and ghrelin in humans are needed.
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Metformin supplementation prevented gains in lean muscle mass in healthy people 65 years and older who engaged in resistance training. onlinelibrary.wiley.com
Age-related skeletal muscle mass and strength is a leading cause of the functional decline and loss of independence in older adults. Resistance training exercise is a highly effective strategy for maintaining or building muscle mass. A new study suggests that metformin, a drug commonly used to treat type 2 diabetes, blunts the effects of resistance training.
Metformin is in a class of drugs called biguanides, which act by decreasing liver gluconeogenesis (the production of glucose in the liver), decreasing glucose uptake in the gut, and increasing overall glucose utilization by improving insulin sensitivity in skeletal muscle and fat tissue. Scientific evidence suggests that metformin modulates aging processes to improve healthspan and extend lifespan in multiple organisms.
The present study involved 94 healthy men and women aged 65 years and older who were randomized to take either a 1,700-milligram dose of metformin daily (a typical dose prescribed for diabetes and prediabetes) or a placebo for 14 weeks. The participants also performed supervised resistance training for the duration of the study. At the end of the study, participants who took the placebo exhibited greater gains in lean body mass and thigh muscle mass than those who took metformin.
Although metformin is a safe and effective treatment for type 2 diabetes, these findings underscore concerns about the possible negative effects of metformin use in healthy older adults.
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My boyfriend and I met three years ago on herpes dating site so we discovered we are +ve from the beginning of our relationship, that we both had genital herpes. My first outbreak was the ABSOLUTE worst experience, I was so sick. We suffered for one year plus, had constant outbreaks and then finally we decided to both respectively take Dr Utu African Traditional Herbs as advised by friends. His herb is Not much bitter or sour taste. Dosage two times daily every day for four weeks, and honest to goodness it was a miraculous herbs. We were on it for not more than two weeks when we noticed total change. ‘couldn’t wait for four weeks. It was third week and five days we used the herbs. Then we went for test and was already hsv2 negative, the both of us. Neither of us have had any lesion, outbreak or symptoms till date. For traditional and permanent hsv cure, Dr Utu is the key. Contact him on [email protected] or direct WhatsApp or phone +2347032718477
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Daily heat treatments, applied during 10 days of immobilization, prevented the loss of mitochondrial function and prevented muscle atrophy. www.physiology.org
A new study found that daily heat treatments applied locally to muscle during 10 days of immobilization prevented the loss of mitochondrial function, increased heat shock protein levels, and attenuated skeletal muscle atrophy by 37% compared to sham control in a small trial in humans.
I am really glad to see this replicated now in humans. There’s were two similar studies that I covered in past videos, which showed that whole body heat treatment (similar to a sauna) prevented muscle atrophy and increased muscle regrowth after immobilization, however, these were done in mice. The difference is that this shows a pretty similar phenomenon in humans! This isn’t too surprising. The main reason for that is because the mechanism in animal research was already all worked out. The prevention of muscle atrophy and muscle regrowth in mice was shown to be dependent on the robust activation of heat shock proteins. These proteins are highly conserved in humans in function, playing an extremely apparent similar molecular role. More importantly, we already knew from prior research that heat shock proteins increase by ~50% after 30 minutes in a 163 ºF (73 ºC).
The results of this new study have important implications. While exercise interventions remain the most effective strategy to maintain or increase muscle mass and respiratory capacity, during periods of immobilization due to injury or for other reasons exercise can become more challenging. Heat therapy through modalities such as a sauna or even local heating (as is the case in this study) may ultimately serve as a very useful alternative or adjunct therapy to maintain skeletal muscle metabolic function and preserve muscle mass!
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For the last year and a half, I have been on a ketogenic diet. Admittedly, it was heavy on saturated fat from dairy. Recently discovered that I have hypofunctioning PPAR-alpha genetics. Which now makes perfect sense because I could never get my ketones above 1 mmol, and my LDL skyrocketed (~190 on NMR, 86 when not in ketosis). Obviously, there were negatives to that dietary approach for me, but there were also a lot of positives. Not to mention, I would like to take advantage of the potential for longevity, decreasing cancer risk, etc that the ketogenic diet holds. Since learning this info (on top of the not so stellar labs), I have transitioned to a more Mediterranean diet with an emphasis on PUFA and MUFA. I’ve thought about doing periods of ketosis and fasting every now and then, while using PPAR-alpha agonists (like sesamin) to offset the genetic hypofunctioning. Would really like to get some insight on the safety, efficacy, etc of doing this.
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A randomized controlled trial finds that magnesium is important for modulating vitamin D levels by both increasing and lowering them. www.sciencedaily.com
Participants that were low in vitamin D at the start of the clinical trial were able to successfully raise the levels of the major form of circulating vitamin D (25-hydroxyvitamin D3) if they took a magnesium supplement along with their vitamin D supplement. Surprisingly, participants that had high 25-hydroxyvitamin D3 levels at the start of the trial actually lowered their levels to a more normal range after supplementing with magnesium and vitamin D.
Both in vitro and animal studies have indicated that magnesium deficiency affects enzymes which synthesize and metabolize vitamin D metabolites.
Based off of recent NHANES data ~45% of the US population does not meet the daily requirement for magnesium which is 310 mg/day for adult females and 400 mg/day for adult males.
Magnesium is found at the center of a chlorophyll molecule which is what is responsible for giving plants their green color. That should make it obvious that leafy greens are a great source of magnesium. One cup of cooked spinach contains 156 mg.
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I know it’s generally said to not take any supplements during fasting, especially prolonged fasting. But I have Lyme, West Nile, and also travel from USA to Germany every 2 months for work (7h time difference). I get sick every time! So my goals are to not get sick when travelling, conquer Lyme and West Nile, and not be dying for a nap at 8 in the morning. I’m fat adapted, do intermittent fasting easily, daily monitoring of blood glucose and ketones. I get into ketosis easily (4.5 on the morning after lots of veggies for dinner, and 85 glucose).
So for sure I will do prolonged fasting, but I’m nervous about not taking Lyme supplements. I’m doing the Buhner protocol, which involves mixing herbal powders like Japanese knotweed in water, and chugging. Some of this involves tinctures as well.
So my question is: would taking these powders disrupt the fast? (Yes, I know they would, but would they disrupt it enough to make it better to skip them altogether?)
My second question is: would tinctures be better? (yes, I know they would, but my question is really about whether even tinctures should be avoided? I know the “official” answer is “avoid them because we don’t know enough yet on how autophagy works,” but I’m curious to find out what anyone might know about this.
Thanks for any thoughts, Kelly
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Supplemental Vitamins and Minerals for CVD Prevention and Treatment - ScienceDirect www.sciencedirect.com
Hi Rhonda,
First off, I’m a big fan and I love your podcasts. The one thing I’m not such a fan of though, is the supplement craze.
Do you have any comments on this study? By the looks of it, the only supplement worth taking is folic acid and B-vitamins (which is something I am considering, since I rarely eat meat).
In my mind, if you predominantly eat plant-based wholefoods (vegetables, berries and fruits, legumes, grains, nuts and seeds in that order), molluscs every now and then (once a month-ish) (and I do eat a bit of egg and cheese on occasions), is supplementation really necessary or even desired?
I’m a mid-twenties guy, who exercises a lot (stretching/yoga and running everyday, weights/calisthenics 3-6days/wk and intervals 2days/wk) and I strive to “optimize” my health and fitness (although I do feast on junk in social occasions every blue moon). I intermediate fast every day, every now and then I do a 2-4 day fast, and I meditate daily). Do you have any recommendations for other healthy habits I could implement? Sorry for the digression, I’d be happy with just an answer in regards to the study :)
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Pilot study finds supplementation with nicotinamide riboside improves blood pressure/arterial health particularly in individuals with hypertension. www.genengnews.com
A pilot study finds supplementation with nicotinamide riboside (500 mg, twice a day) improves blood pressure and arterial health particularly in individuals with mild hypertension (compared to placebo). The decrease in blood pressure could translate to a 25% reduction in heart attack risk.
The study also found that 1,000 mg daily of nicotinamide riboside boosted levels increased NAD+ by 60%.
Nicotinamide riboside is a form of vitamin B3 that is converted into NAD+. NAD+ is a cofactor for many metabolic enzymes and becomes depleted across various tissues as we age. This causes the mitochondria to suffer and mitochondrial decay is also thought to also be a key driver of aging.
To learn more about the role of nicotinamide riboside and NAD+ in aging…check out my conversation with Dr. Eric Verdin. Click on the timeline for the exact time point when we discuss nicotinamide riboside.
Dr. Eric Verdin Episode: https://www.foundmyfitness.com/episodes/eric-verdin
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Eating out at restaurants and fast food chains may increase our exposure to phthalates, a chemical in plastics thought to disrupt hormones. www.theguardian.com
Phthalates were 35% higher in participants who had eaten out the previous day compared with those who ate at home.
Phthalates are ubiquitous in plastic products yet I have not phthalates listed on consumer product labels. Unfortunately, I’m not sure if it is required to be listed.
In 2013, a randomized trial with five families that involved dietary replacement with organic foods that lacked plastic packaging found that phthalates increased 2000% during the trial because the chemical was found in organic imported spices and dairy products.
Other studies have found that phthalates are excreted through sweat suggesting that forced perspiration such as from exercise and/or using a sauna or other types of heat stress may be a good way to eliminate these potentially harmful compounds.
Link to 2013 phthalate trial: https://www.nature.com/articles/jes20139
One excretion study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3504417/
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A small randomized controlled trial shows curcumin improves memory in older people. www.sciencedaily.com
A small randomized controlled trial shows that a bioavailable form of curcumin improves memory in older people with mild memory complaints.
The curcumin group had a 28% improvement in their memory/attention abilities and fewer amyloid plaques and tau tangles in the brain via PET analysis while the placebo group showed no improvements.
The curcumin was a bioavailable form of curcumin called Theracurmin. Those in the curcumin group took 90 mg of curcumin twice daily for 18 months.
The mechanisms by which curcumin affect memory and plaque accumulation in humans are not known. However, animal studies have shown that curcumin prevents proteins from aggregating and amyloid plaque accumulation. Larger trials with the bioavailable form of curcumin need to be done before conclusions can be made particularly since clinical trials with non-bioavailable curcumin supplements have yielded mixed results.
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More than 1 serving of low-fat but not high-fat dairy per day linked to a 40% higher risk of developing Parkinson's. www.sciencedaily.com
Consuming more than one low-fat but not high-fat dairy product per day was associated with a 35-40% increased risk of developing Parkinson’s disease compared to those that had less than one serving of low-fat dairy.
The overall risk of developing Parkinson’s disease was still quite low. Out of the 5,830 trial participants that consumed low-fat dairy only 1% of developed Parkinson’s. The 77,864 people who consumed less than one serving of low-fat dairy per day only 0.6% developed Parkinson’s disease.
While this is an interesting observation (particularly since the finding was limited to low-fat dairy and not high fat), there is still much more to explore. Since this was not a controlled trial and the study did not control for other confounding factors (since it was looking at baseline characteristics) it is possible that other things associated with low-fat dairy consumption may increase Parkinson’s risk. For example, people that eat low-fat dairy products also may be more likely to consume other low-fat products, many which historically have had transfats in them. More research needs to be done before any conclusions can be made.
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Hi Rhonda, my wife takes pain medication pretty regularly (at least a 2 in a day a couple of times a week) for headaches and in Joe Rogan’s podcast i heard you mention the negative effects of ibuprofen… Strokes etc…
I was wondering what you would recommend as a substitute to this issue? I was figuring curcumin could be a possibility. Also, i had an thought about the regular use of pain medication for something like a headache and whether or not regular use could increase the likelihood of headaches. If there is any basis in fact for my thoughts i’d be interested to know as i haven’t really done any research on this.
Some things to note: She takes contraceptive pills and skips the sugar pills as to not get her period - I feel this is a terrible idea but she won’t listen to me. If you have insight on this, either relating to the original question or as a side note i’d be interested to know your take on it
Her nutrition is decent. She eats a lot of fruit, nuts, fish and vegetables and takes daily vitamin supplements (fish oil, D3, multi’s, glucosamine, and a few others).
Cheers Rhonda :)
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Daily tea consumption (green, black or oolong) was associated with a 50% reduced risk of cognitive decline. www.sciencedaily.com
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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Fasting-like diet kills autoimmune cells & replaced them with healthy cells & improved symptoms in MS patients. www.sciencedaily.com
This fasting-like diet also promotes regeneration of the myelin in mice with multiple sclerosis. In human patients with multiple sclerosis, the fasting-like diet led to improvements in symptoms if followed by a Mediterranean diet or a ketogenic diet.
Here is the fasting-like diet that humans were given: Day 1 – pre-fasting followed by Day 2-8 – very low calorie diet. Day 1-prefasting consists of an 800 kcal (about 40% of normal caloric intake similar to mouse Day1 FMD) monodiet (fruit, rice, or potatoes) by preference of individuals. On the following day patients were recommended to use an oral laxative, Natrium Sulfuricum (20-40 g). FMD consisted of 100 ml vegetable broth or vegetable juice with 1tablespoon of linseed oil 3 times daily, plus additional calorie-free liquids. The daily calorie intake was predefined with 200 – 350 kcal (10-18% of normal caloric intake similar to mouse Day 2-3 FMD). Patients were advised to drink 2-3 L of unsweetened fluids each day (water, and herbal teas) and to use an enema if tolerated. After the 7-day fasting period solid foods were stepwise reintroduced for three days, starting with a steamed apple at day 8. After the fasting and refeeding period a normocaloric, plant-based Mediterranean diet was maintained until study end.
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The anxiolytic effect of cannabidiol on chronically stressed mice depends on hippocampal neurogenesis: involvement of the endocannabinoid system journals.cambridge.org
Cannabidiol (CBD), the main non-psychotomimetic component of the plant Cannabis sativa, exerts therapeutically promising effects on human mental health such as inhibition of psychosis, anxiety and depression. However, the mechanistic bases of CBD action are unclear. Here we investigate the potential involvement of hippocampal neurogenesis in the anxiolytic effect of CBD in mice subjected to 14 d chronic unpredictable stress (CUS). Repeated administration of CBD (30 mg/kg i.p., 2 h after each daily stressor) increased hippocampal progenitor proliferation and neurogenesis in wild-type mice. Ganciclovir administration to GFAP-thymidine kinase (GFAP-TK) transgenic mice, which express thymidine kinase in adult neural progenitor cells, abrogated CBD-induced hippocampal neurogenesis. CBD administration prevented the anxiogenic effect of CUS in wild type but not in GFAP-TK mice as evidenced in the novelty suppressed feeding test and the elevated plus maze. This anxiolytic effect of CBD involved the participation of the CB1 cannabinoid receptor, as CBD administration increased hippocampal anandamide levels and administration of the CB1–selective antagonist AM251 prevented CBD actions. Studies conducted with hippocampal progenitor cells in culture showed that CBD promotes progenitor proliferation and cell cycle progression and mimics the proliferative effect of CB1 and CB2 cannabinoid receptor activation. Moreover, antagonists of these two receptors or endocannabinoid depletion by fatty acid amide hydrolase overexpression prevented CBD-induced cell proliferation. These findings support that the anxiolytic effect of chronic CBD administration in stressed mice depends on its proneurogenic action in the adult hippocampus by facilitating endocannabinoid-mediated signalling.
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[TIMELINE] Joe Rogan Experience #502 with Dr. Rhonda Patrick www.foundmyfitness.comOmega-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.