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Some notes from her podcasts on the JRE. Rhonda is keenly aware of the importance of a healthy gut microbiome, and probiotics play a role in that. She was previously taking the Thorne version Curcumin Phytosome but later (February 2021) mentioned taking the Pure Encapsulations CurcumaSorb. I want to see these guys stuffed to the gills with Dr Hubermans supplement stack, Joe's nootropics, Rhonda Patrick's diet regime. He notes in their FAQs that excessive sunlight or heat after harvest will rapidly degrade some of the phytochemicals and vitamins of interest in the leaves so its worth caution when sourcing. | 2022 | Nutrients15Lutein and Zeaxanthin Supplementation and Association With Visual Function in Age-Related Macular Degeneration Liu et al. Visbiome comes in sachet and pill form. So far weve covered supplements that Rhonda has said she takes on a daily basis. Dr. Rhonda recommends vegetable smoothies as the best option. It comes from Dr. Rhonda Patrick. Rhonda takes an additional 3 grams of fish oil in the evening, for a total of 6 grams. Of course, more isnt always better. Luteolin is a type of flavonoid found in small quantities in fruits and vegetables. Dr. Rhonda Patrick recommends getting a blood test to determine your baseline concentration of Vitamin D and then supplement with Vitamin D3 to achieve a blood concentration of 40 to 60ng/ml. Whilst Rhondas goal is to get her micronutrients from her diet, taking a multivitamin avoids risk of a short fall if her diet doesnt provide 100% of needs. It also includes a section for brands specific to UK & Canada. When that task is satisfied, then the level of K1 increases in the blood, and helps to transport calcium for use around the body. Especially when compared to the stringent regulations that are imposed on the pharmaceutical industry. Of course, its worth noting that the amount of cocoa in regular chocolate is low so you want to be consuming high cacao content products to receive these benefits. As an expert in vitamin D, Rhonda Partick has revealed her most current research regarding the effect of vitamin D including: The aging process Autoimmunity Mood Autism. So where does the vitamin K2 supplementation come in? Since that podcast, Rhonda has posted a literary review of Resveratrol on her site. This paper suggests there is strong evidence that up to 20 mg / day of Lutein is safe16Dietary guidance for lutein: consideration for intake recommendations is scientifically supported Ranard et al. For fat sources, Rhonda adds avocado to her smoothies that have turmeric (see her Instagram post on this). Vitamin K is an essential micronutrient, thats plays a crucial role in the ability to form blood clots, and to transport calcium around the body. . See the above section for more details on Rhondas fish oil supplementation (no point duplicating it). Presumably she then tops up using vitamin D capsules. With a PhD in biomedical science and a Bachelor's of Science degree in biochemistry/chemistry she is an expert and vocal spokesperson for health research. Vitamin D3 - Thorne Research: Two capsules daily (.) The goal of this blog is to share information around health and longevity, with the hope that others find it useful. However whilst pregnant, Rhonda stopped taking any non-essential supplements (including Nicotinamide Riboside) that could pose even the slightest risk to her child. In a Tim Ferriss interview Rhonda recommended that you check if the supplement brand youre looking to buy is certified by the NSF (National Sanitary Foundation). Micronutrients, a subset of which are referred to as vitamins and minerals, are regarded as essential if experiments show that humans get sick in their absence. She consumes it by adding it to her smoothies, coffee and sometimes tea. Thorne Research D (Vitamin D3) Dr. Rhonda is also a huge advocate for vitamin D namely vitamin D3, the same kind one gets from the sun. Dr. Rhonda also supplements vitamin D (because she does not get enough sunlight), fish oil, magnesium, potassium, calcium, zinc, iodine, curcumin (a natural anti-inflammatory), and the . Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. It may have seemed unusual for him to speak of sensory deprivation tanks in such a way, but it was no the last word - he semiregularly . You can measure your vitamin D levels via a blood draw, or by using an at home finger-prick blood test. As of Rhondas January 2023 Q&A she is still takin CocoaVia. Note that if youre interested in taking the prescription drug metformin for off-label use, you should consult with a doctor on the subject. However, she was asked by a subscriber of hers what she thinks of it. Combien gagne t il d argent ? Namely: So when it comes to healthy individuals who exercise, she doesnt see any synergy with the use of metformin for improving healthspan and lifespan. Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. Dr. Rhonda Patrick is a well-known scientist and researcher featured on the Joe Rogan Experience, TED Talks, The Tim Ferris Show, and other podcasts. It comes in 2 versions; high DHA and high EPA. Avoid taking on an empty stomach. Most recently Rhonda is taking a supplement called called, Previously she had supplemented it individually, via, Improvements to skin (decreased wrinkles and increased skin elasticity), Dark chocolate (85% cocoa), but not milk chocolate (35% cocoa), improved walking ability in elderly patients with peripheral artery disease, Increased endurance performance in young male cyclists who consumed dark chocolate showing a performance increase of 17% vs consuming white chocolate, Cocoa consumption decreased blood pressure in healthy individuals, in a dose dependent manner, Increased cognition in young adults, measured via a cognitively demanding test, Protection from cognitive decline in the elderly, Adding moringa powder to room temperature water at ratio of 1:100 powder to water, Leaving to stand for at least 10 minutes prior to drinking, The reason for avoiding hot water is because the myrocinase enzyme in moringa is sensitive to heat, and its crucial to preserve it, Promote autophagy, which is the cleaning up of cellular junk, Ground Turmeric as a Source of Lead Exposure in the United States , Lead chromate pigments added to turmeric threaten public health across Bangladesh . The studies above specifically reference the cocoa flavanol content as a quantitative marker, and CocoaVia contains 500mg of cocoa flavanols per serving. Each time Dr. Rhonda Patrick is on, she is promoting this stuff! This can be made by: In terms of which Moringa to use, Jeds studies used Kuli Kuli Moringa. Posted by. It is noticeably expensive, even for ubiquinol. | 2017 | European Journal of Nutrition. To her knowledge the subscriber didnt receive a reply containing data to allay this potential concern. 23andMes more expensive health package should include ApeE4 testing as standard. For those looking for the benefits of the original VSL# 3 formula, this continues to exist under the Visbiome brand. Research in cell lines (in-vitro) and animal models suggests it may: Rhonda is currently using a product called Autophagy Renew by Life Extension, which provides 165mg of Luteolin per capsule. For example, as an Amazon Associate, I earn from qualifying purchases. It contains an isothiocynate with very similar properties to sulforaphane, called Moringin. In Rhondas June 2021 Q&A she mentions using collagen powder daily to benefit her skin, hair and joints. Vitamin D is known to reduce . Between 2016 and 2019, VSL Inc. claimed that the beneficial effects of the formula remained the same. ---Medical DisclaimerAffiliate DisclosurePrivacy Policy. Rhondas current hypothesis for why is that at lower doses resveratrol may act as a mild antioxidant, which then blunts the positive effects of exercise (similar to high dose Vitamin E). . Rhonda currently gets her omega-3 phospholipids from wild salmon roe caviar. Glucosamine and Chondroitin - 365's Glucosamine Chondroitin & MSM. However in a federal lawsuit that concluded in 2019, VSL Inc. were found liable for false advertising related to the composition and clinical history of the new VSL #3 formula. Dr. Rhonda Patrick's diet recommends substituting one meal with a healthy, vitamin-rich smoothie. Rhonda opts for the sachets which contain 4x as many live bacteria. If you value the research and content that Rhonda is putting out, consider signing up become a premium member on her site. Specifically their Cardio Health version, which she takes in the morning due to it containing a small amount of caffeine (for 20% off, you can use this coupon code). In this post well look at the supplements Rhonda takes currently. In this next section well cover supplements Rhonda takes intermittently. Written By. Its perhaps worth noting that CocoaVia also have a product called Memory+ (in a blue bottle). She expressed her concern at lead chromate being added to turmeric during processing to enhance the yellow color. "This episode of the podcast is [] In terms of supplementing K2 (menaquinone), there are two key forms; MK4 & MK7. | 2021 | Nature Communications. Thorne contains magnesium, copper, calcium and gamma tocopherol, whilst ONE does not. Rhondas Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. However, when Di Simone parted ways with VSL Inc. in 2016, manufacturing was switched from USA to Italy and the formulation was changed. She bulk buys her caviar from Vital Choice, who offer it in 2.2lbs packages that can be frozen, and then defrosted one quarter at a time. . However, when asked on Joe Rogans podcast how vegetarians can supplement EPA & DHA, she believed algae oil is the optimal source. Joe Rogan's Daily Vitamin & Minerals: Omega-3 Fish Oil - Carlson Omega-3 Fish Oil. Rhondas a big proponent of the benefits of sulforpahane and has talked about it a lot. For many of the vitamins and minerals they both contain, such as all the B vitamins, Thornes supplement contains higher daily doses. If you would prefer a capsule form of vitamin K2 and vitamin k we suggest . For extensive details, see this separate post where we look at what sulforaphane is, why its important, and the various forms Rhonda consumes it in, including self-grown broccoli sprouts. Fortunately it doesnt require much blood, just single drop onto a piece of card, which you then post back. Rhonda was invited on the Joe Rogan Experience (JRE) podcast a number of times where she has spoken about and debated a wide range of scientific topics with Rogan. Note: the easiest way to find this comment thread on her Instagram is to open the post via the Instagram mobile app where this is the top comment. She has been a regular on the Joe Rogan . Game Changing Impact of Saunas. Rhonda continues to take a curcumin phytosome supplement, sometimes known as Meriva, for its anti-inflammatory effects. You can test yourself for ApoE4 by using a test like 23andMe (their cheaper ancestry test is sufficient) and then exporting the raw data they provide into Rhondas genetic report or to Promethease. However, the omega-3s EPA & DHA are also important to humans, so relying on ALA solely has a few issues: The good news is that research shows algae based omega-3s will raise EPA & DHA levels in vegans, even at relatively low dose7Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement Sarter et al. - 1 capsule/day Vitamin D - Thorne Research D3 - 5,000 IU/day Magnesium - Pure Encapsulations Magnesium Glycinate - 120mg/day Fish Oil - N-PURE-3 - 4 grams/day (currently unavailable, alternative: Carlson Maximum Omega) Rhonda Patrick's Additional Regular Vitamins & Supplements: 1. Sweat contains metals from plasma and dermal layers, implying it is a mode of excretion for dietary and occupational exposures. In part, this is because fish dont actually produce omega-3s, instead they get them from the plankton and algae in their diet so by consuming algae youre going direct to the source3Omega-3: A Link between Global Climate Change and Human Health Jing X. Kang | 2011 | Biotechnology Advances. 1 cup of blueberries (fresh or frozen) 1 tall shot glass of flaxseed (optional) Note: Rhonda doesn't drink all the 64 fl oz of her ultimate micronutrient smoothie every morning but usually shares it with her husband. In essence, it measures the omega-3 fatty acids in your red blood cells, expressed as a percentage of the total fatty acids. But, Rhonda says, its also important for repairing damage to the body, because magnesium is very important for DNA repair enzymes. Rhondas multivitamins contain 2,000 IU per day. (2014), although more research needed. Her podcasts and other videos can be found at FoundMyFitness.com @FoundMyFitness. One study in the Philippines found that for every standard deviation increase in vitamin D levels, people were 8x less likely to have a severe form of COVID-19 and 20x less likely to have a critical form of COVID-19. Rhonda's Vitamin D Dosage . Moringa is derived from the leaves of the Drumstick Tree, which are harvested, dried and then powdered. Dr. Rhonda Patrick is a Ph.D in biomedical science and expert on nutritional health. Apparently it uses Kaneka brand ubiquinol, which is also used by NOW Ubiquinol 200 mg and Jarrow Ubiquinol 200 mg who charge less for it. Thats not something thats going to show up acutely like a muscle cramp. Rhonda currently supplements vitamin K on the basis that its an insurance policy, in case she doesnt get enough K from vegetables. 1 apple. She points to research that shows vitamin D may boost innate immunity, improve body composition, and reduce rates of heart disease. Rhonda Patrick's Core Daily Vitamin & Supplements: Multivitamin - Pure Encapsulations O.N.E. Rhondas paper proposes that consuming DHA in phospholipid form gets around impaired DHA transport. You can instead skip to the next section Rhondas Method for Choosing Supplement Brands. Many people avoid copper supplements as its already in our diet in small amounts (such as in water via copper pipes) and too much isnt good. This could lead to increased cardiovascular risk as a result12Circulating uncarboxylated matrix Gla protein, a marker of vitamin K status, as a risk factor of cardiovascular disease van den Heuvel et al. Vitamin D is one of those nutrients in which lots of people are deficient. In addition, the supplement also has 50 mg of quercetin and 100 mg of rutin both flavonoids with potential health benefits. Choline is an essential micronutrient that plays crucial roles in: Rhonda aims to get the majority of choline from her diet. For a bigger version of this table with more products and details, see this spreadsheet. In this next section well look at the supplements Rhonda takes in the evenings. Vitamin C is an essential micronutrient, well known for its antioxidant properties. Joe Rogan, with his go-to fermented and sweetened/flavored tea called kombucha by GT's Kombucha for total gut health on the road. - A study in Indonesia found that out of the patients that died from COVID-19, 98.9% of them were deficient in vitamin D, while only 4% of the . Fasting Mimicking Diet has been shown to improve symptoms of multiple sclerosis 3 cups of baby spinach. Joe Rogan has always been open about his supplementation and health regiment. The supplements that Joe Rogan takes include vitamins, fish oil, protein, pre-workout, nootropics, probiotics, and more. Her response in her May 2022 Q&A was that Athletic Greens contains a blue green micro algae called spirulina, which is a potential source of a liver toxin called microcistins. MK7 has a longer half-life, but MK4 is more studied. (2012). Her ONE multivitamin already contains 3 mg of Lutein and 0.5 mg of Zeaxanthin. As of yet, Rhonda hasnt come back to taking Nicotinamide Riboside, and has said she is waiting for more human research to be completed. She also has a Bachelor of Science degree in biochemistry/chemistry from the University of California, San Diego. One of her recent focuses is on the health impacts of saunas. Vitamin K1 is the most abundant in a western diet, primarily found in leafy green vegetables. Thorne Research (Vitamin D/K2) Another Thorne Research product that Dr. Rhonda Patrick includes in her daily supplements is the Thorne Research Vitamin D/K2. She mentioned this specifically on Joe Rogan podcast #1474, and then more recently in her July 2022 Q&A. Ie she takes one each day for a month, then switches to the other one for a month. Joe Rogan's ENTIRE episode with Dr. Rhonda Patrick broken into short audio clips for . Thank you Dr. Rhonda Patrick!you gave me exactly the answer I was looking for. ApoE4 increases Alzheimers risk between 2-3x if youve 1 allele and 15x with 2 alleles. Vitamin D is essential to the human body and has a direct effect on the expression of more than 1,000 genes in most of our cells10Vitamin D: A Micronutrient Regulating Genes Carsten Carlberg | 2019 | Current Pharmaceutical Design. Rhonda added Moringa powder to her diet after research from Jed Fahey at Johns Hopkins University. ). She opts for the salmon roe rather than supplements, as its a potent, fresh source of phospholipids (~438 mg of EPA and ~514 mg of DHA per ounce). When asked what type of resveratrol she would take, she said a micronized powder form, and that a company called RevGenetics make that (noting again that she has no connection with them or any other supplement company). Calcium is important, but is better sourced from the diet, as calcium supplements have been associated with cardiovascular disease, This aligns with research showing that vegetarians and vegans have lower levels of EPA & DHA compared to those who eat fish, Approximately 5,000 IU per day in winter, and 2,000 IU in summer, In addition to the 2,000 IU per day in her multivitamin. In 2014, she published a paper in the FASEB Journal on how vitamin D regulates serotonin synthesis & how it relates to autism. DNA damage is something youll never know about, so making sure you get enough magnesium is extremely important for the ageing process. By Saunas.org Team | May 27, 2020 | Infrared Sauna. Rosanoff et al. Rhondas alternative suggestion is to check the IFOS site (International Fish Oil Standards), and use their batch testing of oxidation and heavy metal levels to guide your product choice. Rhondas Method for Choosing Supplement Brands, Associations of dietary calcium intake and calcium supplementation with myocardial infarction and stroke risk and overall cardiovascular mortality in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition study (EPIC-Heidelberg), Calcium Intake From Diet and Supplements and the Risk of Coronary Artery Calcification and its Progression Among Older Adults: 10Year Followup of the MultiEthnic Study of Atherosclerosis (MESA), Omega-3: A Link between Global Climate Change and Human Health, Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement, Blood n-3 fatty acid levels and total and cause-specific mortality from 17 prospective studies, The Omega-3 Index: Clinical Utility for Therapeutic Intervention, Vitamin D: A Micronutrient Regulating Genes, Vegetables and Mixed Dishes Are Top Contributors to Phylloquinone Intake in US Adults: Data from the 2011-2012 NHANES, Circulating uncarboxylated matrix Gla protein, a marker of vitamin K status, as a risk factor of cardiovascular disease, The relationship between vitamin K and peripheral arterial disease, Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration, Lutein and Zeaxanthin Supplementation and Association With Visual Function in Age-Related Macular Degeneration, Dietary guidance for lutein: consideration for intake recommendations is scientifically supported, Zeaxanthin: Review of Toxicological Data and Acceptable Daily Intake, Increased Bioavailability of Ubiquinol Compared to Ubiquinone, Dark Chocolate Acutely Improves Walking Autonomy in Patients With Peripheral Artery Disease, Dark chocolate supplementation reduces the oxygen cost of moderate intensity cycling, Cocoa consumption dose-dependently improves flow-mediated dilation and arterial stiffness decreasing blood pressure in healthy individuals, The effect of flavanol-rich cocoa on the fMRI response to a cognitive task in healthy young people, Benefits in cognitive function, blood pressure, and insulin resistance through cocoa flavanol consumption in elderly subjects with mild cognitive impairment: the Cocoa, Cognition, and Aging (CoCoA) study, Cocoa Flavanol Supplementation Influences Skin Conditions of Photo-Aged Women: A 24-Week Double-Blind, Randomized, Controlled Trial, Cadmium and lead in cocoa powder and chocolate products in the US Market, Cocoa flavanol consumption improves cognitive function, blood pressure control, and metabolic profile in elderly subjects: the Cocoa, Cognition, and Aging (CoCoA) Studya randomized controlled trial, Enhancing dentate gyrus function with dietary flavanols improves cognition in older adults.