“We’re actually on the verge of serious antibiotic resistance cropping up, and that is scary. It’s absolutely terrifying.”
This episode is a geeky deep dive into the hardcore science behind everything from telomeres and the mechanisms behind aging and longevity to the primacy of maintaining microbiome health; oxidative stress and the relationship between inflammation and chronic disease; epigenetics and genetic disposition versus expression; and of course nutrition – divining truth from myth, the impact of micronutrient inadequacies, focused supplementation and the difference between eating for optimal wellness versus performance.
Today’s guide through this byzantine labyrinth of crucial biological processes is my brilliant friend Rhonda Patrick, Ph.D.
A Ph.D in biomedical sciences, Dr. Patrick is an expert in nutrition, metabolism and aging. She has done considerable research in all of these fields, including research on cancer and the effects of mineral and vitamin supplementation on metabolism, inflammation and aging. She did her graduate research at St. Jude’s Children’s Research Hospital, where she focused on cancer, mitochondrial metabolism and apoptosis. In addition, she conducts clinical trials and has performed extensive aging research at the Salk Institute for Biological Studies.
Beyond the fact that Rhonda is whip smart (and totally amazing), through her Found My Fitness blog, podcast and YouTube channel, she expertly translates the complexities of clinical research and physiological processes in understandable terms, adeptly communicates their implications and provides actionable real life practices and applications aimed at maximizing overall health and longevity.
It’s time to put on the propellor hat and get out your pen and paper, because you’re going to want to take notes for this one.
We cover a ton of material in this conversation. Specific topics include:
- identifying the biomarkers of aging
- the biological impact of oxidative stressors
- acute inflammation vs. chronic inflammation
- why we should forget about protein and focus on fiber
- the importance of cultivating a healthy microbiome
- the leading causes of chronic inflammation
- the benefits of exercise-induced inflammation
- the benefits of curcumin
- stress adaptation and immune system response
- why Omega-3 is important & how to get it
- circadian rhythm and bright light exposure
- stress reduction techniques
- the benefits of meditation
- DNA damage and telomerase
- the importance of Vitamin D
- Rhonda’s recommended supplements
- gene polymorphisms
- nutrition/lifestyle & athletic performance vs. long-term wellness/longevity
Rhonda fascinates me and this conversation is an absolute mind-blower. I sincerely hope you enjoy our exchange.
Peace + Plants,
Thanks to this week’s sponsor:
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Follow Rhonda & Found My Fitness:
Background, Context & Reference:
- Nature: Cellular senescence: when bad things happen to good cells by Judith Campisi & Fabrizio d’Adda di Fagagna
- NYMag: Cute Family. And You Should See Their Bacteria. by John Swansburg
- Book: The Good Gut* by Justin & Erica Sonnenburg
- Book: Wild Fermentation* by Sandor Katz and Sally Fallon
- Probiotic: VSL 3 High Potency Probiotic*
- BBC: Brain repair ‘may be boosted by curry spice’ by Smitha Mundasad
- NCBI: Acute Effects of Bright Light Exposure on Cortisol Levels (pdf)
- Headspace Meditation App: Website | iTunes | Google Play | Amazon
- St. Jude’s Children’s Research Hospital: stjude.org
- Salk Institute For Biological Studies: salk.edu
- 23AndMe Genetic Testing: 23andme.com
- Interpret gene polymorphisms at promethease.com
Dr. Rhonda Patrick Publications:
- NCBI: Opposing activities protect against age-onset proteotoxicity.
- NCBI: Ubiquitin-independent degradation of antiapoptotic MCL-1.
- NCBI: Anti-apoptotic MCL-1 localizes to the mitochondrial matrix and couples mitochondrial fusion to respiration.
- NCBI: Delving deeper: MCL-1’s contributions to normal and cancer biology.
- NCBI: Requirement for antiapoptotic MCL-1 in the survival of BCR-ABL B-lineage acute lymphoblastic leukemia.
- FASEBJournal: Vitamin D hormone regulates serotonin synthesis. Part 1: relevance for autism
- FASEBJournal: Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior.
Notable People Discussed in today’s podcast:
- Dr. Bruce Ames: American biochemist and senior scientist at Children’s Hospital Oakland Research Institute
- Justin Sonnenburg: Associate Professor of Microbiology at Stanford
- The Sonnenburg Lab: Dept of Microbiology & Immunology, Stanford University School of Medicine
- Elizabeth Blackburn: Australian-American Nobel laureate widely known for co-discovering telomerase
- Mariá Blasco Marhuenda: Spanish doctor and researcher best known for her work on telomeres
Related Podcasts You Might Enjoy:
- RRP #007: Michael Greger, MD on Omega-3’s Protein & Plantpowered Performance
- RRP #079: The China Study & Beyond With T. Colin Campbell
- RRP #139:Dan Buettner On How To Live To Be 100+ (And Why You Should Invest In Adventure)
- RRP #142:Andy Puddicombe: From Monk To Entrepreneur, How Andy Became The Modern Voice of Meditation & Mindfulness
- RRP #150: Garth Davis, MD On Our Obsession With Protein
- RRP #192: Robynne Chutkan, MD on Everything Microbiome
- RRP #199: Michael Greger, M.D. On How Not To Die
Production, music & sound design by Tyler Piatt. Additional production by Chris Swan. Graphic art by Shawn Patterson.
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