I first came across David Sinclair on the Joe Rogan Podcast. I listen to a lot of podcasts with an emphasis to episodes that cover health topics and this was the first time I had ever heard of him. I was not disappointed. The episode was a masterclass in anti-aging, the state of current research, and what you can take now for longevity.

Here is the breakdown of his current supplementation regime, mostly related to anti-aging.

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Here are the key takeaways, summary, and notes from the podcast between Joe Rogan and Dr. Rhonda Patrick. This primary focus of this episode is on the immune system and COVID19.

Key Takeaways

  • We should take more Vitamin D during these times when we are indoors more often, as it is a key driver of immunity.
  • Take intravenous Vitamin C if possible, as you will need a big dose when taking it orally.
  • Zinc and Quercetin is an effective combination for stimulating antiviral activity.
  • Get as much sleep as possible, as it is critical to our immune system.

For more details, see the post on Rhonda Patrick’s supplement list.

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KEY TAKEAWAYS

This is probably the best and most comprehensive book on Sleep I am yet to come across. The book will hopefully convince you of the importance of sleep, and if you are reading this, it means you believe there is room for improvement. As he says on the Joe Rogan podcast covering Why We Sleep,

“Sleep is the greatest legal performance enhancing drug that most people are probably neglecting”.

In the book you will learn how sleep (or lack thereof) affects you, both physically and mentally, and how you can improve your sleep.

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KEY TAKEAWAYS

  • Monitor blood biomarkers on a Ketogenic Diet – Because we all process nutrients differently: “If someone is going to experiment with a ketogenic diet, it’d be smart to measure a variety of blood biomarkers to make sure this diet isn’t totally wrecking their system”
  • Stop consuming drinks with artificial sweeteners – People who consume drinks with artificial sweeteners look five to ten years older biologically compared to those that don’t.
  • Be careful what you eat in the morning – We are more insulin sensitive in the morning, which is a good thing unless you eat too much of the wrong thing, and then it goes straight to fat storage.
  • If you consume animal protein, make sure you exercise frequently – Studies show that with unhealthily lifestyles, there was a higher cancer mortality rate for meat eaters.
  • Always look for NSF certification when buying supplements – Studies how that a large number of supplements don’t contain what it says on the label.
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Dr Rhonda Patrick follows a specific strategy for her diet. It covers what she eats, when she eats, and most importantly, why she eats it. All too often we get caught up with consuming something without enough thought to how it will fit in our overall strategy. Much like Rhonda’s supplement list, you can see how her logic and strategies might apply to your own life.

KEY TAKEAWAYS

  • Rhonda tries to limit eating in a 10 hour window, and only water during the fasting period.
  • Lunch is almost always a micronutrient rich green smoothie, and that is how she gets the majority of her greens.
  • She consumes Broccoli Sprouts or supplements Sulforaphane for its host of benefits.
  • She uses her DNA profile to identify genes like MTFHR, which is why she takes a methylated folate supplement.
  • Cuts out refined sugars and carbohydrates as much as possible.
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Intermittent fasting for fat loss

Intermittent fasting is an easy and convenient method of weight loss (or specifically fat loss, since we don’t want to lose muscle mass). However, it can be confusing and often seem overwhelming. If you want to try it out, this article will cover the easiest and safest way for you to start.

What is intermittent fasting?

Intermittent fasting is changing when you eat, and not what or how much you eat. Intermittent fasting is the act of reducing the hours of the day you can eat, and increasing the time you cannot. These are called the feeding window and fasting window respectively. There are several types of fasting, but for the purpose of fat loss, this article will only look at fasts less than a day. Fasting for more than one day is typically for longevity, and is something that you should only look at once you have a stable fasting regimen.

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These are some tips on improving your memory (both short term and long term) taken from The Joe Rogan Experience podcast 901 with Dr. Rhonda Patrick.

General

Writing the same things over and over again will help you remember things. One example she did use was for presentations without slides. The key factor here is physically writing it down, which has a different effect to typing it over and over again.

If you want to be a super-ager, you need to be fit, but also mentally sharp.

She also takes a product called Memory+ from CocoaVia which has shown to improve word recall versus placebo. Check out the page for the Dr. Rhonda Patrick supplements list.

Exercise

In general, exercise can improve clarity on hard (important) decisions and reduces stress levels.

Short term memory

If you want to improve short-term recall or need to remember something for a short period of time, run BEFORE you learn.

Long-term memory

The opposite of the above, which is run AFTER you learn something to improve long term recall.

Resistance training is also good for the brain and your general recall. However, if you want to increase serum BDNF, which grows new brail cells and heals others, you need 20 to 30 minutes of aerobic exercise.

The key is to push past your comfort zones, both mentally and physically. As the saying goes, No Pain No Gain.

Watching people discuss and argue about which supplement is better and why, and how much each person should take, is both frustrating and increasingly common thanks to the wealth of information online.

In light of not knowing who is right or who is wrong, something which gets more complicated the more you know, I tend to pick a set of influential figures in the space, and try to apply some of their logic and selection process to my own life wherever it may apply.

For me, one of those people is Rhonda Patrick. There is much to admire about her, but what I like is the reasoning behind the selections and also that they change with the times.

For example, just recently she increased her Vitamin D intake thanks to new research and the current COVID pandemic.

Rhonda’s supplement list is a fascinating look at what someone who has access to cutting-edge information and research takes on a regular basis.

For the record, I take very few supplements, but I use selections like these to figure out what I want to take, why, and how much. Since Rhonda and others like her provide additional information, I can also do a deep-dive if I need clarification.

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KEY TAKEAWAYS

  • Only take naps if you do not struggle with sleep at night.
  • Knowing your chronotype can help how you plan out your day and with diagnosis of possible sleep disorders.
  • Sleep hygiene is important and will help everyone except those with a diagnosed sleep disorder.
  • Covid-19 and working from home means people are sleep more, but not necessarily better due to stress and anxiety.
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