Related Episodes for Creatine and Cardioprotection

Dr. Rhonda Patrick reviews the evidence for nattokinase, how oat beta-glucans may aid with PFAS excretion, and HRT for APOE4 carriers.

Dr. Rhonda Patrick discusses organic produce, fasting-mimicking diets, sleep, sauna, sunscreens, red light therapy, reverse osmosis water, and fiber.

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

“Resveratrol is a "dirty molecule," however, known for its multiple cellular targets, so teasing out all the ramifications of its use has proven problematic. Furthermore, it is relatively unstable and demonstrates poor bioavailability in humans.”

“Compared with one sauna session per week, four to seven weekly sessions were associated with 66% lower dementia hazard and 65% lower Alzheimer's disease hazard, showing a strong dose-related pattern in this population. A second Finnish cohort followed 13,994 men and women.”

“People that used the sauna 2-3 times per week had a 20% lower risk of Alzheimer’s disease, and those that used the sauna 4-7 times per week had a 60% lower risk of Alzheimer's disease, compared to men that used the sauna 1 time per week.”

“In this Knowledge Project excerpt, Dr. Rhonda Patrick distinguishes Finnish sauna protocols near 174–175°F from lower-temperature infrared sauna, which may require longer exposure. Dose depends on temperature, humidity, duration, acclimation, hydration, and health.”

“The comparison depends on what a dietary fat replaces. Randomized trials show that replacing palmitic acid, a common saturated fat, with unsaturated fats lowers LDL cholesterol and apolipoprotein B without a consistent effect on glucose, insulin, or C-reactive protein.”

“Prolonged endurance exercise, heavy sweating, sauna use, and a minimally processed diet can also increase the practical need to replace electrolytes, which is different from routinely adding large doses for a sedentary person eating processed foods.”

“Dr. Patrick builds the strength sessions around compound movements such as squats, deadlifts, and overhead presses, then adds circuit-style exercises. She uses progressive loading, usually stops heavy lifts short of failure, and lets lighter movements move closer to failure when technique remains controlled.”