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.
- 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.
Strengthening the immune system
As we get older, our immune system begins to decline. The decline varies from person to person and lifestyle plays a big part.
It also means that we can take action proactively to strengthen our immune system. We have several areas, like exercise, sleep, supplements, nutrition, and gut health where we can make a measurable difference.
The importance of sleep
Poor sleep plays a huge role in both of our immune system and on glucose and insulin spikes. Rhonda follows her circadian rhythm and uses bright light exposure in the morning, like sunlight, and darkens the house in the evening.
As Dr. Matthew walker said in his podcast with Joe Rogan, sleep is the number of performance enhancer that nobody is talking about. Dr. Walker also stated that as you get older, your Melatonin release drops, and that is another supplement that Rhonda takes, 10mg/day.
The importance of Vitamin D
Vitamin D is a crucial hormone for both respiratory function. The most available source for Vitamin D is morning sunlight. Unfortunately, some 70% of the US population is low and 28% are entirely deficient. Elderly and obese are also more likely to need additional Vitamin D.
The tolerable upper limit is 4000IU/day according to Rhonda, but she does recommend testing and establishing your levels first before supplementation.
There are studies that show a more severe reaction to COVID19 when the patient is deficient in Vitamin D. That inverse relationship is all the more pronounced in places like Indonesia, where almost all patients who died were Vitamin D deficient.
When certain parts of the population are more deficient than others, like African American, because Melanin blocks the production of Vitamin D, those populations are at more risk of severe respiratory infection. There are also genetic polymorphisms that can cause deficiencies.