Episode
#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
2:44:40
Published: Thu May 04 2017
Description
Rhonda Patrick, PhD, (@foundmyfitness) is an American biochemist and scientist. She first appeared on this podcast back in episode twelve, and whether you want to extend life, inexpensively buy a stem cell "insurance policy," or guard against cancer, Rhonda has valuable insights and recommendations. In this episode, Rhonda tackles some of your most requested topics, including: Best practices for fasting (and who struggles most with time-restricted feedings) What blood tests are most important to analyze for overall health The "minimum effective dose" for the benefits of sauna Heat vs. cold exposure, and how they should be used effectively Most effective smart drugs The latest fat loss research And much, much more Rhonda is known for her studies of the mechanistic link between vitamin D and serotonin production, research that may have important implications for the understanding of autism and other disorders, and for her popular podcast, Found My Fitness. Dr. Patrick also conducts clinical trials, performed aging research at Salk Institute for Biological Studies, and did graduate research at St. Jude Children's Research Hospital, where she focused on cancer, mitochondrial metabolism, and apoptosis. Enjoy! This podcast is sponsored by Alibaba and Gateway17. If you're an entrepreneur or business owner in the US, the stars don't always align -- but this might get close. Alibaba (if you're not familiar with it, imagine Amazon and Google having a baby in China) is hosting Gateway17, a conference designed to help US businesses tap into the five hundred million consumers of China's growing middle class. Gateway17 takes place June 20-21 in Detroit, Michigan, and it puts you in direct contact with experts who want to help you grow your business into the booming Chinese marketplace. Speakers include Alibaba founder Jack Ma (in his only speaking engagement of the year), UPS CEO David Abney, and master interviewer Charlie Rose. As a Tim Ferriss Show listener, Alibaba is offering you a ticket for $125 (they're usually $500) if you sign up at gateway17.com by May 25 and use the code Tim at checkout. This podcast is also brought to you by WordPress, my go-to platform for 24/7-supported, zero downtime blogging, writing online, creating websites, and basically everything online. I love it to bits, and the lead developer, Matt Mullenweg, has appeared on this podcast many times. Whether for personal use or business, you're in good company with WordPress being used by The New Yorker, Jay Z, FiveThirtyEight, TechCrunch, TED, CNN, and Time, just to name a few. A source at Google told me that WordPress offers "the best out-of-the-box SEO imaginable," which is probably why it runs nearly 30 percent of the Internet. Go to WordPress.com/Tim to get 15% off your website today! Show notes and links for this episode can be found at www.fourhourworkweek.com/podcast.***If you enjoy the podcast, would you please consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it really makes a difference in helping to convince hard-to-get guests. I also love reading the reviews!For show notes and past guests, please visit tim.blog/podcast.Sign up for Tim’s email newsletter (“5-Bullet Friday”) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Interested in sponsoring the podcast? Visit tim.blog/sponsor and fill out the form.Discover Tim’s books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissFacebook: facebook.com/timferriss YouTube: youtube.com/timferrissPast guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, and many more.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
Chapters
The Tim Ferriss Show sponsors a weekly email newsletter, Five Bullet Friday, containing five concise bullet points of interesting and entertaining information from around the world.
00:00 - 01:05 (01:05)
Summary
The Tim Ferriss Show sponsors a weekly email newsletter, Five Bullet Friday, containing five concise bullet points of interesting and entertaining information from around the world.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
Rhonda Patrick, an American biochemist and scientist, shares many valuable insights, experiences, and recommendations on topics such as best practices for fasting, the most effective smart drugs, the latest fat loss research, and much more.
01:05 - 07:17 (06:12)
Summary
Rhonda Patrick, an American biochemist and scientist, shares many valuable insights, experiences, and recommendations on topics such as best practices for fasting, the most effective smart drugs, the latest fat loss research, and much more.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
Dr. Rhonda Patrick discusses the benefits of sulfurophane, a compound found in broccoli sprouts that activates the nrf2 genetic pathway and promotes cellular resilience.
07:17 - 14:24 (07:06)
Summary
Dr. Rhonda Patrick discusses the benefits of sulfurophane, a compound found in broccoli sprouts that activates the nrf2 genetic pathway and promotes cellular resilience. She also explains the concept of time-restricted eating and its potential to improve metabolic health and reduce the risk of certain diseases.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
Time-restricted eating can lead to benefits such as increased endurance, weight loss, decreased inflammation, improved glucose tolerance and improved lipid profile.
14:24 - 22:52 (08:28)
Summary
Time-restricted eating can lead to benefits such as increased endurance, weight loss, decreased inflammation, improved glucose tolerance and improved lipid profile. Fasting can differentiate itself from a low-carb high-fat diet because it can increase autophagy, apoptosis, and stem cell production.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
Fasting counteracts the decline in the regenerative power of tissues and organs which occurs as we age, particularly by increasing stem cell numbers, and aiding mitochondria.
22:52 - 30:13 (07:20)
Summary
Fasting counteracts the decline in the regenerative power of tissues and organs which occurs as we age, particularly by increasing stem cell numbers, and aiding mitochondria.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
Sauna use has been linked to several positive health benefits, including a decrease in cardiovascular events and all-cause mortality.
30:13 - 36:14 (06:00)
Summary
Sauna use has been linked to several positive health benefits, including a decrease in cardiovascular events and all-cause mortality. The longevity effect of sauna use may be tied to heat shock proteins and increased endurance, with session time and frequency being important factors in achieving benefits.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
Sauna use is associated with reduced risk of cardiovascular disease, all-cause mortality, and Alzheimer's disease.
36:14 - 41:54 (05:40)
Summary
Sauna use is associated with reduced risk of cardiovascular disease, all-cause mortality, and Alzheimer's disease. Heat shock proteins and the FOXO3 pathway could explain the link. 20 minutes at 174 degrees Fahrenheit or 79 degrees Celsius, two to three times a week, is the minimum effective dose.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
The release of norepinephrine from the body when exposed to cold temperatures has been shown to have positive effects on the brain, mood, and attention, and can also trigger the browning of fat.
41:54 - 49:00 (07:05)
Summary
The release of norepinephrine from the body when exposed to cold temperatures has been shown to have positive effects on the brain, mood, and attention, and can also trigger the browning of fat. Combining heat and cold stress in rapid succession is not well researched, but both types of thermal stress are able to activate heat shock proteins which have positive effects on the body.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
Dr. Ron De Patrick explains how hyperthermic conditioning, such as using a sauna, can affect muscle hypertrophy by activating heat shock proteins and increasing growth hormone, ultimately increasing net protein synthesis.
49:00 - 55:01 (06:00)
Summary
Dr. Ron De Patrick explains how hyperthermic conditioning, such as using a sauna, can affect muscle hypertrophy by activating heat shock proteins and increasing growth hormone, ultimately increasing net protein synthesis. Inflammation also plays a role in muscle hypertrophy and benefits of training, and saunas are best used after a workout for practical reasons.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
Sauna use after exercise seems to be a good time to do it generally speaking, while cryotherapy or cold water immersion may be better to hold out on until at least an hour after training.
55:01 - 59:54 (04:53)
Summary
Sauna use after exercise seems to be a good time to do it generally speaking, while cryotherapy or cold water immersion may be better to hold out on until at least an hour after training. The appropriateness of cold-related activities on performance may be very dependent on the actual activity we are training for.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
Ben Greenfield discusses his personal experience with alpha GPC, CDP choline, and yamabushitake extract (lion's mane) as well as the research behind choline supplements' effect on brain function and the controversy surrounding nootropic inhibitor compounds.
59:55 - 1:07:11 (07:16)
Summary
Ben Greenfield discusses his personal experience with alpha GPC, CDP choline, and yamabushitake extract (lion's mane) as well as the research behind choline supplements' effect on brain function and the controversy surrounding nootropic inhibitor compounds.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
Sulforaphane, a compound found in broccoli sprouts, has been shown to affect the activities of the immune system and cross the blood-brain barrier in mice.
1:07:11 - 1:11:49 (04:38)
Summary
Sulforaphane, a compound found in broccoli sprouts, has been shown to affect the activities of the immune system and cross the blood-brain barrier in mice. It has also been shown in human trials to have effects on brain and behavior, specifically improving autistic behavior and social interaction, hinting that it might continue to show promise in other areas of cognition too.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
Sulforaphane, a compound found in cruciferous vegetables such as broccoli, has a variety of potential health benefits.
1:11:49 - 1:16:21 (04:31)
Summary
Sulforaphane, a compound found in cruciferous vegetables such as broccoli, has a variety of potential health benefits. It has been shown to improve cognitive function, alleviate depressive symptoms, and even potentially prevent cancer. It is available in supplement form, but can also be obtained by eating broccoli sprouts or juicing them via cold press.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
Chronic use of nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen may increase the risk of heart attack and stroke.
1:16:21 - 1:23:07 (06:46)
Summary
Chronic use of nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen may increase the risk of heart attack and stroke. Curcumin, specifically the mariva formulation, has been shown to exhibit pain relieving properties comparable to NSAIDs, with a surprisingly safe clinical dose. Hydrolyzed collagen powder may also provide relief for joint pain in animal models.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
The FDA does not require testing of dietary supplements before they are marketed, so it is important to find trustworthy brands.
1:23:07 - 1:28:08 (05:00)
Summary
The FDA does not require testing of dietary supplements before they are marketed, so it is important to find trustworthy brands. One way to do this is to look for products certified by NSF International or USP, although not being in these databases is not necessarily a deal breaker.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
The speaker discusses some of the nutrient-dense breakfast options he likes to consume, including scrambled eggs with sautéed kale and garlic, grapefruit, and a nut and berry cereal with hydrolyzed collagen powder and coconut milk.
1:28:08 - 1:36:59 (08:51)
Summary
The speaker discusses some of the nutrient-dense breakfast options he likes to consume, including scrambled eggs with sautéed kale and garlic, grapefruit, and a nut and berry cereal with hydrolyzed collagen powder and coconut milk. He also explains the importance of nutrient density and avoiding refined carbohydrates.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
Dr. Rhonda Patrick shares her dietary habits and her favorite micronutrient-dense foods like salmon, sauerkraut, and broccoli sprouts that supply essential nutrients like Omega-3, Folate, and Sulforaphane and how they can positively affect your health.
1:36:59 - 1:43:58 (06:59)
Summary
Dr. Rhonda Patrick shares her dietary habits and her favorite micronutrient-dense foods like salmon, sauerkraut, and broccoli sprouts that supply essential nutrients like Omega-3, Folate, and Sulforaphane and how they can positively affect your health.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
The speaker talks about different supplements that they take for longevity and health, including fish oil, probiotics, nicotinamide riboside, and sulforaphane, explaining the benefits of each supplement and why they take them.
1:43:58 - 1:51:12 (07:13)
Summary
The speaker talks about different supplements that they take for longevity and health, including fish oil, probiotics, nicotinamide riboside, and sulforaphane, explaining the benefits of each supplement and why they take them.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
Exercise, particularly high intensity training and aerobic exercise, has been shown to improve learning and memory, combat brain atrophy, and increase the growth of new neurons in the brain.
1:51:12 - 1:55:25 (04:13)
Summary
Exercise, particularly high intensity training and aerobic exercise, has been shown to improve learning and memory, combat brain atrophy, and increase the growth of new neurons in the brain. Maintaining muscle mass, particularly in the legs, has also been associated with increased brain volume and less brain aging.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
One of the easiest lifestyle changes to make with the biggest impact on health is to cut out refined sugar.
1:55:25 - 2:00:29 (05:04)
Summary
One of the easiest lifestyle changes to make with the biggest impact on health is to cut out refined sugar.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
The three key lifestyle changes that can promote better health and longevity include eliminating refined sugar, practicing time-restricted eating and tripling vegetable consumption to make a micronutrient smoothie.
2:00:29 - 2:06:51 (06:22)
Summary
The three key lifestyle changes that can promote better health and longevity include eliminating refined sugar, practicing time-restricted eating and tripling vegetable consumption to make a micronutrient smoothie. Taking vitamin D supplements can also help regulate five percent of the human genome and reduce all-cause mortality.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
Dr. Rhonda Patrick discusses five lifestyle strategies for improved health, including the elimination of refined sugar from the diet, time-restricted eating, maximized vegetable intake, regular cardiovascular exercise, and the importance of vitamin D. Additionally, Dr. Patrick discusses the correlation between higher meat consumption and a significantly higher risk of cancer and cancer mortality, as well as the link between protein and IGF1 in meat and cancer growth.
2:06:51 - 2:12:43 (05:51)
Summary
Dr. Rhonda Patrick discusses five lifestyle strategies for improved health, including the elimination of refined sugar from the diet, time-restricted eating, maximized vegetable intake, regular cardiovascular exercise, and the importance of vitamin D. Additionally, Dr. Patrick discusses the correlation between higher meat consumption and a significantly higher risk of cancer and cancer mortality, as well as the link between protein and IGF1 in meat and cancer growth.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
The paleo and ketogenic diets have overlapping aims of cutting out refined carbs and sugar to lower inflammation, cancer, cardiovascular disease, dementia risk and delay aging; however, deficiencies in micronutrients and fiber may occur in the ketogenic diet.
2:12:43 - 2:22:12 (09:29)
Summary
The paleo and ketogenic diets have overlapping aims of cutting out refined carbs and sugar to lower inflammation, cancer, cardiovascular disease, dementia risk and delay aging; however, deficiencies in micronutrients and fiber may occur in the ketogenic diet. Vegetarian diets lack meat, which reduces the risk of cancer due to lower levels of circulating igf1, but efforts are required to acquire essential vitamins and minerals from other sources.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
Vegetarians may need to work a little harder to get all of their micronutrients.
2:22:12 - 2:29:26 (07:13)
Summary
Vegetarians may need to work a little harder to get all of their micronutrients.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
In this podcast transcript, the host discusses the effects of probiotics, artificial sweeteners, and metformin on gut health and overall health.
2:29:26 - 2:37:14 (07:48)
Summary
In this podcast transcript, the host discusses the effects of probiotics, artificial sweeteners, and metformin on gut health and overall health. While probiotics can have positive effects, strains may have unexpected changes and artificial sweeteners have been linked to metabolic syndrome and cardiovascular disease. Metformin has a long reassuring track record, but it inhibits the mitochondria which may affect energy production.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
This podcast includes advertisements for WordPress and Alibaba's Gateway 17 event.
2:37:14 - 2:42:29 (05:14)
Summary
This podcast includes advertisements for WordPress and Alibaba's Gateway 17 event. WordPress is described as an easy-to-use platform with helpful support, while Gateway 17 is described as a great opportunity for entrepreneurs and business owners to connect with the Chinese market.
Episode#237: Exploring Smart Drugs, Fasting, and Fat Loss -- Dr. Rhonda Patrick
PodcastThe Tim Ferriss Show
Alibaba's Gateway 17 Event will teach US-based businesses how to access the massive market in China by offering education and matchmaking opportunities.
2:42:29 - 2:44:33 (02:04)
Summary
Alibaba's Gateway 17 Event will teach US-based businesses how to access the massive market in China by offering education and matchmaking opportunities. The event features speakers like Jack Ma, founder of Alibaba, and offers a discount to listeners by entering the code TIM at checkout.