- 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.
Rhonda’s takes on the subjects is particularly useful because she stays up-to-date to maintain and extend her health span.
The most noteworthy and worrying thing about supplements is that a massive number of them don’t contain what they state on the label. This is why it is important to look for certifications when buying a supplement. For fish oils look for the International Fish Oil certification, and for others, the NSF certification.
How do you decide what supplements to take? She recommends doing testing for micronutrient deficiencies before you supplement or its just guessing and hoping for the best.
See my page on Rhonda Patrick’s supplement list for a breakdown of what she takes, how much, and how often.
THE KETOGENIC DIET
Unfortunately, she says “We don’t have any long-term data in humans to suggest it’s the best diet for longevity”. This echoes what Peter Attia says, both about the Ketogenic Diet and Intermittent Fasting.
Extrapolating from animal studies that show increases in health span, which is not just living longer, but doing so and maintaining your health and vitality, we surmise that lowering insulin will do the same for humans.
“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“
TIME RESTRICTED FEEDING
This involves eating only during a specific window and only consuming water outside of it. A subset of this, known as circadian rhythm fasting, where you eat after sunrise and before sunset can improve biomarkers such as cholesterol, triglycerides, and fatty acid metabolism. Rhonda also sees endurance improvements when she does a 16:8 fast.
WHAT IS THE BEST DIET?
There is no one-size fits all diet, but she thinks everyone should to some form of time-restricted feeding. She also states that:
- Vegans or anyone thinking of going Vegan should make sure that they get all their micronutrients.
- Paleo is great for those who are physically active.
- Watch your biomarkers if you are getting on a Ketogenic diet.