The Most Important Daily Habits For Health & Longevity - Dr Rhonda Patrick (4K)
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- เผยแพร่เมื่อ 1 ส.ค. 2024
- Dr Rhonda Patrick is an biomedical scientist, researcher and a fitness podcaster.
Determining the best actions to take for enhancing our health and extending our lives has grown more challenging. There are an unlimited number of wellness approaches at our disposal, thankfully Dr Patrick has dedicated her professional life to identifying the most evidence-based strategies for improving our health and longevity.
Expect to learn if low omega 3s are worse for you than smoking cigarettes, what Rhonda's thoughts are on vaping and nicotine, the best foods to boost your metabolism, the once a week workout that can de-age your heart by 20 years, how to get the benefits of heat exposure if you don't have a sauna, the terrifying health risks of being too sedentary and much more...
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00:00 Are Low Omega-3s Worse Than Smoking?
07:31 How to Know What Omega-3 Supplements to Use
12:53 The UK Are Banning Disposable Vapes
20:19 Discussing Forms of Intermittent Fasting
27:24 How to Incorporate Time-Restricted Eating Into Daily Life
42:07 How Important Are Leafy Greens?
48:11 The Biggest Movers for Cognitive Function
1:00:27 What Actually is Brain Fog?
1:14:08 The Keys to Improving Your Mood
1:32:32 An Ideal Cold & Heat Exposure Routine
1:49:18 The Physiological Response to Cold Exposure
2:08:25 How to Design an Exercise Routine
2:23:22 The Protocols to Improve VO2 Max
2:30:55 The Risks of Staying Sedentary
2:34:29 Walking After a Meal
2:40:34 At What Age Do You Stop Gaining Muscle Mass?
2:51:09 Refining the Story You Tell Yourself
2:56:03 Where to Find Rhonda
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Hello you savages. Get a free list of my 100 favourite books - chriswillx.com/books/ Here’s the timestamps:
00:00 Are Low Omega-3s Worse Than Smoking?
07:31 How to Know What Omega-3 Supplements to Use
12:53 The UK Are Banning Disposable Vapes
20:19 Discussing Forms of Intermittent Fasting
27:24 How to Incorporate Time-Restricted Eating Into Daily Life
42:07 How Important Are Leafy Greens?
48:11 The Biggest Movers for Cognitive Function
1:00:27 What Actually is Brain Fog?
1:14:08 The Keys to Improving Your Mood
1:32:32 An Ideal Cold & Heat Exposure Routine
1:49:18 The Physiological Response to Cold Exposure
2:08:25 How to Design an Exercise Routine
2:23:22 The Protocols to Improve VO2 Max
2:30:55 The Risks of Staying Sedentary
2:34:29 Walking After a Meal
2:40:34 At What Age Do You Stop Gaining Muscle Mass?
2:51:09 Refining the Story You Tell Yourself
2:56:03 Where to Find Rhonda
Love the content! Do you think you could get Oli Sykes on the pod?
Grow your own broccoli sprouts at home
230 degree will melt your balls. Your balls are located outside your body, because your body temperature 98.6 is too hot for your balls. Use your brain if it’s not melt yet.
53:49 53:49
Hey Chris. No upper limit on protein absorption was just proven in new study. Good to know that is false for those doing restricted eating like OMAD and 2/day.
Don’t forget to live while you’re constantly thinking about living longer
😂😅😮
Amen lmao
I'll second that!
Profound
For real, a lot of these people are spending the whole day optimizing and not living
Grateful to be Alaskan - I've got freezers & can full of wild sockeye salmon, moose, caribou & wild blueberries & cloudberries. And fresh eggs from my hens.
Can you send me some salmon please?
Om jelous
And you don’t have a stupid kale 🤮 around! What you eat is 100% human food, I was out when she mentioned plants
Similar situation but it would be nice to have a bit more sun
Awesome, maybe send some to those in need.
The best thing about DRP is how she’s genuinely not trying to sell anything. It’s so refreshing to listen to someone so passionate about something that’s not trying to shove their courses and products down your throat.
That would be all well and good if she were more knowledgeable abt the peripheral topics she comments on but doesn't have the latest info, i.e. toxins, oxalates, kale, etc. Just bc she's not selling anything blatantly doesn't mean she's not selling anything -- be sure of that. I'd like to know how she funds her pod if she's not selling ads...
Yeeees! I love Rhonda❤ and Dr Campbell is another truly honest, intelligent, legit source of information. He is “a prominent health educator and a retired nurse lecturer from the United Kingdom. He gained widespread recognition for his informative and accessible TH-cam videos, where he discusses various health topics, particularly focusing on COVID-19 updates, public health advice, and medical research. Dr. Campbell became known for his calm and evidence-based approach to health education, garnering a large following on social media platforms. His videos have been instrumental in disseminating accurate information during the COVID-19 pandemic.” 🙂
@@violetszilvas9938she's a researcher. i know plenty of people that do similar work and they can definitely fund more than podcasts. they also do not give advice on topics they aren't experts in. unless it's general life advice, it's not their area of research and they have the humility to admit that. if someone claims to be the fountain of all knowledge, beware that person.
@@violetszilvas9938 I have never found anyone that knows everything about all of nutrition. They all fall off somewhere. When she's doing a multi-hour podcast on Magnesium she cites the papers - actual research, and then announces the sponsor. She has them - but you can totally ignore them once they're announced.
Yup, was sharing a sauna talk of her's, and the perrson was skeptical until realized there was no product
Between Rondha Patrick, Mike Israetel & Peter Attia all in 4K - Chris making sure we eatin good out here fam
Dr. Patricks wisdom brought me back from the brink of death in 2023. Her supplementation and exercise knowledge is sound. I went from 130 pounds and using a walker to 180 pounds of lean muscle in 1 year just by following her advice. So grateful that you had her on Chris. Shout out to both of you! 🙌
can you share her protocol or guide me to it
No you didn’t.
50 lbs of gain in a year? No effin way. I call b.s.
Don't know what to tell ya. Don't really care what you think either. I did it. It also included a 7000 cal/day diet. It can be done. @@juicebox86
@@juicebox86none of us will ever know so who gives a shit. Focus on your own self and let petty shit go.
2 eggs with grass fed ghee in them every morning, no snacking and eat a massive animal heavy lunch around 2:30/3. Not going else until the following morning bar water, herbal tea & electrolytes. Train in the morning, go for a walk after lunch. Go to bed at 9pm. Works like a dream.
2?
What are you 70 lb ?
As someone in a sedentary job the exercise snacks are a great idea. I have a timer running to get me up every hour to grab a dumbbell or something.
Yeah people forget to move and get blood clots and carpal tunnel and shit. Especially if you use stimulants while you work that really worsens the effects of sitting a lot. I try to get up every 30 minutes at least if I can.
The guests just keep getting better and better. Congrats Chris! Thank you and the team for all your hard work.
Am 60 and get gains. In keto, and started weight training at 42. All uphill from here. Great subject!!!
This is a life changing podcast and I'll go through it again with notes and pen in hand
I think we should just appreciate ppl like this that teach us so much ( if we want to learn)
I know I’m very grateful for Rhonda Patrick, loved her work on vitamin D, I now spread the word too on vitamin D
Thanks for being there for those of us that want to listen ❤
O gosh, Chris. Thank you so much for interviewing the original pioneer of making longevity science mainstream. Such an inspiring woman
This is an epic pod. I always want to listen to her talk about a large variety of stuff that I can apply everyday, and this is that pod! Not just focused on one aspect.
Rhonda is the GOAT
Not sure about that. Seems unwilling to have discussions with people that disagree with some of her positions. You learn more when 2 very smart people who may disagree discuss something.
@@trevorf2098do you mind elaborating? Would like to know where your position comes from, thanks!
She's a little obsessed with raw veggies, I used to make her green smoothies and felt horrible. I wish she would try carnivore
@@Ari.plxyzz There are many people in the nutrition space on TH-cam who disagree with some of her positions. Omega 3s or the benefits of sulforaphane for example. I have heard a handful of people say they’ve reached out for a interview or debate and she isn’t willing. Paul Saladino for example….but my larger point is that I find, especially in this space, when someone sounds very smart and very sure, people tend to just believe that they MUST be right. Speaking to myself here to, as I’ve done it a lot. But when to people who sound really smart debate an idea, I tend to learn more. I don’t see that very often or at all in Rhonda’s interviews. I also find it concerning that so many people seem to hear somebody smart or who sound smart say something and make big health decisions with none of there own research or even a counter point. These are often or always someone’s interpretation of imperfect studies……I’m also at my limit of the oversaturated self optimization circus so there’s that to.
Rhonder* not Rhonda.
You pronounced her name wrong
i normaly listen to yourself and joe rogan wheni take long drivers and i was so happy to come accross this podcast that i had to look it up on the tube and comment saying that this is the one podcast from them all i had to listen to that contained all my issues in one go . i have end stage kidney failuyre and go through stages of eating shit and good and could always see the changes but want to do it one more time and document it and this was everything i was thinking and more, love this
I work a 7/7 rotating from nights to days 12-hour shift work, when I added intermittent fasting (16/8) along with 20-40 minutes a day of exercise it was an absolute game changer, not eating after 2pm while on dayshift or 2am while on nights has improved my sleep quality substantially. I have gone from 397lbs down to 298 in the last 4 years which is amazing considering I sit in a chair for 12 hours a day or night, without the above-mentioned changes to my daily routine I would probably be dead by now. Next thing is to get an infrared sauna for the gym in the basement and a cold plunge tub.
Good job on the weight loss sir! Im also an intermittent faster 19:5
Nice work! Keep it off man. I’ve been close to 300 a big chunk of my life and my knees don’t like it much now in my 40’s.
Take care of yourself best you can. Wish you the best! 😊
Keep up the good work. Progress not perfection remember
Whoa, that is a brutal schedule. Good job! I used to do swing shift too, but I only worked 8hrs at a time, 4 days a week and even then I sometimes felt like I lived for the job. Very little time for hobbies. How do you do it?
I keep a tight schedule and prioritize what is best for me. Yes I do feel like I live 4 my job at times but thats the way it is. I still make time for fun once in a while but honestly I prefer feeling good and sticking to my routine. When I deviate from it I feel awful, so my routine brings me happiness and purpose.
One of the best advice ive received for living long is
1) lift weights
2) move alot
3) eat well
4) sleep well.
I dint think fitness shud b complicated......but kudos to Dr Rhonda Patrick......
It isnt complicated, the implementation is.
You forgot the most important item: Give m e a n i n g to your life !
We love her please have her back often and reoccurring!!!❤❤❤
I love listening to Rhonda.
Dr Patrick is the bomb. This is my favorite talk of hers yet. Very well done!
It’s important to remember to not just add years to your life, but life to your years too
❤
I think her point is to live longer but healthier so you can actually enjoy those latter years in life and not be a burden to your family. If you are healthy, you have energy, you actually change the chemistry of your brain, you avoid depression, you live a happier life.
Old Nietzsche quote
I thought all I need for my health is AG1 , LMNT and neutonic. Now you tell me I need all this "nutrition " and " exercise " BS.
😂😂
Top comment.
I like how he is all about healthy then he makes his drink neutonic with sucralose and Acesulfam k ... just pathetic .
I love how deep and detailed Dr Rhonda explanations are. I really appreciate it :)
I feel so good about myself eating my chips and dip at 8am listening to this podcast lol
Wow I do all these things. Learned from podcasts over the years. Crazy what you can learn for free from the internet.
I love when Dr. Rhonda Patrick comes on. She’s a well of knowledge and articulates scientific concepts in an easily digestible manner.
Good stuff. I love her views and the knowledge we all can gain from her.
Great episode - right on topic, and information that everybody should listen to; a conversation that we should all be happening. The world will turn itself around when we all begin to listen.
she just blows me away with her knowledge amazing!!!!!!!!!!!!!!!!!!!!!!!!!!!!
- - - > GENIUS !
When will video content hit Spotify??? Please make it happen! Huge fan and all love so happy for your growth!
Hint: farmed salmon has pretty much no Omega3 fats, as they are fed rubbish just like farmed chickens. Wild salmon is very expensive.
Eat sardines or mackerel, both are wild caught.
Theyre not being fed in rubbish, theyre being fed poisonous steroids. Then diseases ensue and its not possible to treat them. Never buy salmon from store, ever. Theres a good video from swedish researchers on youtube - must see eye opener.
Excellent deep dive thanks so much! They serve the bread first coz you eat and spend more!!!!!
Absolutely loved this episode
You can definitely add a good bit of muscle mass when you are older. I did a lot of bodybuilding in my 30s and 40s. I'm 63 now and have picked up lifting and cardio again. I started again a couple of months before a surgery for kidney cancer. I wanted to be in the best shape I could be in for the surgery recovery. I've been back at it for 9 months and have shed a lot of fat and added probably 15 pounds of lean mass. I've lost 2 inches off my waist and added 10 pounds to my weight. I run for 40 minutes and lift for 60 to 90 minutes every other day. All that said, it is somewhat difficult. I just don't recover from workouts like I did when I was 40.
The maximum muscle capacity certainly declines over time...but most people never get close to that at any point, so can almost always improve through their 70s and 80s
Instead of lifting every other day lift every 3 days. Keep going 🤙🏻
Amazing podcast! Found another great channel while searching for Rhonda!
Best practices are great to listen to when your health goes disarray.
I am about to turn 52. I lifted a lot during my 20s and into my 30s, but I injured myself in the gym (high weight low reps) and didn't do much until 45 when I discovered MSM and collagen. Then I broke my foot at 48 and my son was born at 49. I focused on him for almost 2 years. Now I have gotten back into my exercises for the last 6 months. I do something everyday (20-60 minutes). I love greasing the groove or what Rhonda calls snacks. I do these throughout the day, since I work primarily online and have hours of being sedentary. My HIIT routine incorporates squat jumps x10 and pike pushups x10. My goal is to get handstand push ups this year. I can already go from crow pose/frog stand to handstand. Before I injured myself, I did straddle push ups. While I am still young enough, I want to surpass some of the things that I did when I was younger. Have fun storming the castle!
What did you mean about MSM & Collagen?
@@unreadlibrarianMSM and collagen reduced my pain to almost 0. I still feel a sensation in the area, but I would not consider it pain. I went from not being able to put weight on my wrist to being able to do push ups and downward dog again. Before, if I did any push ups it triggered pain that got worse if I tried to do more the next day. Now I can do push ups every day if I wanted and have gained 15 lbs in muscle from being able to do exercise in general.
first time I look on video, it looks pretty good. I mean Ronda looks much better than on her own channel!
Thanks for this Chris, sure I remember you from crossing paths on the streets of Newcastle between Tup Tup palace and Maddam Koo
Add setting a routine bedtime/wake time to improve sleep hygiene and it's long term impacts on health. Great video!! Such amazing content
Great collaboration! ❤
Great talk! 🎉
I worked out a lot in my youth but ate too much sugar and junk food, so was always skinny and ripped.
At 30 I was working out like I had in my youth, but was eating a lot of meat and veggies, and the growth was substantial
Loving the podcast and this episode was great. I have a single criticism, when you say "I had them on my podcast last week" we the listeners will check your podcasts from last week and it is confusing when that is not the case.
Understanding that you are having a conversation with someone, but the episodes are for the listeners primarily (maybe not).
Very interesting, thanks for yours podcasts from France ;)
Dr. Patrick is a national treasure.
INTER-national please ! So be proud . . .
Great podcast ❤ she’s the 🐐
Hey Chris, can you develop a Notes And takeaways from each of your podcasts. This could help create definitive blueprints, play based off of what you’re discussing.
The time stamps are pinned on his main comment at the top.
Rhonda Patrick is my health guru crush 😍
I do a 15/16-hour fasting. I have breakfast at 10/11, lunch at 2/3pm and dinner at 6/7. I don’t skip any meals. I don’t get snacks either because usually I eat healthy food and I don’t cut down on calories so I don’t get hungry in that 4-hour window between meals. I usually work out at the gym before breakfast but I I play tennis I break my fasting with a protein shake before the training. Tennis is a more demanding exercise so I cannot do it when fasting. Fasting works perfect for me.
The insights on the health risks of being sedentary were eye-opening. For entrepreneurs, incorporating "movement breaks" into your schedule can significantly improve focus and productivity. Studies show that even short periods of activity, like a 5-minute walk every hour, can counteract the negative effects of sitting too long.
Just get a desk with a treadmill and walk all day
So many differing opinions on fasting. It's dizzying. But fasting works for me. Don't care what the research says at this point. Finally found something that feels right for me.
Zynn and those thing have been used in Sweden for many, many years, there should be some studies that have been made that you could read
California has a similar ban. But, the ban is on buying storefront flavored nicotine vape only. So, one can buy tobacco flavored Juul. If you want flavor, you have to have it shipped.
Eh, the "ban" is loose. You can go into basically any smoke shop and just ask for flavored vapes.
Copenhagen
Love Minnesota. I simply walk outside for 5 months a year.
Nice lighting bro 👊
What speed are you plating the Video. I'd like to know. Good video, none the less
55:20 Two cups of blueberries is actually a lot when you're talking about eating them daily. Also gets very expensive.
Yeah I think they are also really really hard to digest if you look at ray peats work he thinks they are just not good because of the seeds. I think cantaloupe, watermelon, pineapple and oranges sometimes prunes way way easier to digest and better yet fresh juice.
Interesting to know that exercise blunts the inflammation of bad sleep.
I’ve been coaching High Intensity Metabolic Resistance Interval Strength training for 20 years. Clients from 15 to 75! Who knew?!
Don't forget that eating well, hydrating, building & maintaining great sleep hygiene and also sll the recommendations given here...will help make living well easier and easier day in day out.
She sure says the word “like” a lot. As far as the omega 3s go, I think it’s also worth looking into reducing omega 6, that’s probably far more important than the damage control provided by Omega 3. For the Omega 3 prescription products studies it’s worth looking at the placebo group, at least one trial used a mineral oil as a placebo which is toxic instead of something that is inert.
She also says the phrase "you know" a lot. It annoys me.
Listening to Rhonda Patrick, Andrew Huberman, Bryan Johnson, Dr Berg, Dr Mandell and others is mentally exhausting! So many conflicting arguments!
In what sense??
I listen to Huberman and Attila. They both seem to agree almost completely with her.
Not really
Really? I listened to most of them and they all preach pretty much the same (in different manners and giving different range of date to back up their claims, BUT the takeaway from them is 95% the same.
Is it right to think that living longer presupposes living healthier? Otherwise , why live longer? To keep doctors living happier?
Omega 3 in triglyceride form (like whole fish), not ethyl-ester form. If so, take it with a "fatty meal". 2g per day omega 3 is good. 2g EPA might be better as a standard. Low levels of oxidation and contaminants. Use consumer lab to find a good product.
New study showed there is no upper limit to protein absorbtion fyi I know you and Rhonda have both seen the study by now but good to acknowledge for those on OMAD or two meals a day
Or you could take flush niacin to increase bdnf, not everyone can do regular vigorous exercise particularly elderly -
In the present study, Niacin treatment of stroke significantly increases BDNF/TrkB expression both in the ischemic brain and in PCN cultures. HDL also significantly increases the expression in BDNF/TrkB and neurite outgrowth in PCN cultures.
Great content Chris but too many ads.
She took a cold shower to deal with potential anxiety before speaking to Chris! Seriously, however, fascinating interview. Tons of information. She is a marvel of knowledge on this material.
My favorite female doctor 🥰
Beautiful lighting! Great job. Or, is it AI?
I just had umbilical hernia surgery today, how long before I should get back in the sauna? How about cold showers/plunge? I’m starting to walk tomorrow for my 10k steps, any opinion on lifting again? 4-6 weeks seems to be the conservative estimate of wait time for lifting so that’s what I plan to wait; one month anyways.
Ty i love life extension
I’ll listen to her and Huberman for general wellness (Mood, Sauna, etc), but all things fitness related (Hypertrophy, Nutrition, Periodization) I’ll listen to actual PhDs in their respective field like Mike Israetel, Eric Trexler, Eric helms.
Are you saying her PHD in cell biology and micronutrients is not nutrition related?
@@roysabo5319 I don’t think she specializes in physique optimization. No
I'd like to hear Dr. Patrick talk about Brain Fog while eating vegetarian, no matter what vegetarian proteins I eat, over time I am just overwhelmed by brain fog, this is brain fog that lasts 24/7, not just after a meal... until I start eating meat again.
I’m plant based. I know it’s the obvious but make sure you’re getting enough protein. You have to take multi vitamins to get vitamin B so take one a day. Take omega 3s.
Other tips in general
Take electrolytes daily
No caffeine after mid day
This is life telling you to eat other foods
Hi, such a great episode. Does anyone know if I can make a transcription of this episode?
Yes. Check below vid description
49:00 getting heart rate and blood flow up, make you smarter and feel better
Just started watching, gotta say this is the my favourite podcast setup room yet, extremely liminal spacey and has that spooky as fuck door into immediate darkness, really gives the feeling you're in a pocket dimension with just the talk to enjoy, like being in the woods with a book or something. Nice!
I hope you are not implying the "keys to improving your mood" is a treatment for major depressive disorder. I guess not, but you might want to be more explicit.
I have found that exercise, sauna, etc can add more stress making MDD worse especially through increasing fatigue which can be the most significant symptom of MDD. The only reason I eat a healthy whole food diet with absolutely no junk, plus lift weights, do cardio and sauna is to keep my baseline health to a maximum to combat the health destroying effects of MDD. MDD can be primarily physical that feels like death itself. It is possible that a majority of people on antidepressants may benefit from improved diet, exercise, etc and that might be because they may not even have MDD. Their mood and brain fog is simply a result of poor health (nutrition, exercise), just as poor sleep could cause that.
Agreed. Patrick's so annoying thinking exercise can heal everything. She needs to get out of her bubble.
Just eat a sardine can per day canned fish do not loose any nutrients
I found eating a can per day a massive benefit for my mood .
I think I read somewhere that farmed Salmon like grain fed beef have much more omega 6 rather than omega 3. Go grass fed or wild caught in preference.
You should come to Finland and do some proper sauna. Heard some scary rumors on how you do it over in the states.
is it best to train before or after a meal?
I did keto for 7 yrs, fasting window of 14-16 non eating window.. I ate 3-4,000 calories a day and still lost 20lbs from autoimmune diseases. I still don't eat "b fast" early before 10 am. If I do I feel sluggish. I can eat up to 2,000 calories at a meal when I fast. I will eat 2 meals like that most days or a little less but something besides two big meals.
GREAT guest! Excited for this
Can someone kindly summarize the salient points here, for those of us who don’t have three hours to sit through a podcast?
When she says we think about nutrition wrong "We think about what to avoid, not what we NEED" I think another key part is left out. Some things interfere with other things. Eat X, Deplete/Block Y, Develop Z. I've fixed all my health problems including ones I didn't know I had by looking at what I ate a lot of, could block. My doctor was stumped and was no help.
Perfect gym time podcast.
29:04 So it's suggested that we stop eating 3 hours before sleeping. But would that protocol change if we could visit the gym only late in the evening? I'd like a meal post training and sleep right after if possible 😅
Then eat and sleep right after. It's not going to make that much of a difference.
What brands of Omega-3 supplements does Consumer Labs recommend?
I need some of that Omeega preshcription
One change I've made to up daily protein intake was to replace the liquid I had with a scoop of collagen powder for yogurt. Making yogurt at home is cheap and easy if you have something like an Instant Pot(get the bigger capacity model to be able to make 1 gallon of yogurt at a time). Tasty and more than doubles the amount of protein I was getting from the collagen drink(~40g compared to ~16g per serving, ~16oz). Savings from making yogurt at home more than pay for the collagen powder addition.
Great talk ruined by constant ads. Put em all at the beginning or the end. This is the most ad filled podcast ever couldn’t take it anymore and ended the vid.
Rhonda says AG1 is just a multivitamin. £79 a month for just a multivitamin, bro.
One of the benefits of being wealthy is that I can afford to have 2 Alaska Salmon Fiets for breakfast 3 times a week.
Please have Dr Gregor on, get a specialist & lifelong researcher…thank you
One correction, there is no limit on protein absoption per meal.
"There's always a trade off."
How about eating every 12hrs, so having breakfast and dinner. I've been practicing intermitant fasting, only eating in a 4/5hr window but after hearing of the potential risk of muscle atrophy due to skipping breakfast I'm thinking I could maybe eat only breakfast and dinner.