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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  • 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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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.


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.


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.


  • 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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This is a summary of the Tim Ferriss Show episode where Tim puts together some of the best tips for a good nights sleep from some of his guests.

Key Takeaways

All it takes is a small set of changes, a bedtime routine, and good sleep hygiene to vastly improve your sleep. As we saw from the Joe Rogan episode with Matthew Walker, the author of the book Why We Sleep, you can attribute of a lot of people’s issues to a lack of proper sleep.

Here is a list of tips from Tim and his guests and their methods of improving sleep.

Tim Ferriss
  • Use a white noise machine that is even part of some high-end hotel rooms.
  • Sleep in a room as cold as you can tolerate. Your ideal temperature will vary to others.
  • You can mitigate symptoms of manic depression by sleeping before 11pm. This also applies to anxiety and general stability.
  • Feels the best physically when he sleeps eight hours.
  • Feels the best mentally with seven and a half hours.

Charles Poliquin
  • Takes Magnesium L Threonate before bed. According to Charles, of all the different types of Magnesium, this is the best suited for sleep.
  • Takes 2g of L-Theanine.
  • Says you cannot prioritize between food, sleep, and exercise. You need all three.

Mike Birbiglia
  • Uses his Fitbit to track his sleep. Calls it his very own sleep study, since he suffers from REM sleep disorder.
  • Listens to the Sleep with Me podcast as part of his wind down routine.
  • Avoids social media at night.
  • Writes in his journal.