The Top Takeaways from the Past Year (ish) – Health

Over the past few months, we’ve been compiling the top takeaways from the podcast world and putting them into Twitter threads. We thought it’d be best if we put them into one place for our loving patrons…by topic, of course.

Let’s start with health.

Diet and Nutrition

  • Get a micronutrient panel. More likely than not, you’re low in MANY micronutrients. 
    • I’ve used SpectraCell Labs in the past. This is hands down the best money I’ve ever spent health wise. I thought I was eating healthy…boy was I wrong. I was low in just about every B vitamin, selenium, and more…and had no idea.
  • A good question to ask – “Is this what my ancestors would have eaten?” If the answer is no, then don’t eat it.
  • Being able to cook, makes the process of eating healthier SOOO much easier
  • Our ancestors never had the access to sugar that we do
  • It’s far better to skip a meal than compromise on your diet
  • By 2050, it’s estimated that 30% of Americans will be pre-diabetic
  • Eat beef liver – it’s very nutrient dense
    • Or supplement – I’ve taken this brand in the past. But try to eat the real thing if possible.
  • Over half the people in hospitals in the US are there for metabolic issues (caused by what they ate)
  • Aim to buy and eat more things that don’t have nutrition labels on them
  • The fiber in fruit slows the release of sugar into the blood stream
    • So no, eating a banana is not the same as eating a chocolate bar
  • If you can’t give up a certain type of food, you probably should
  • The average person isn’t eating for nutrition, they’re eating to cure their hunger
  • Almost 30% of people can’t digest spinach (so it’s actually harmful for them)
  • Organ meats are very high in B vitamins
  • 16 of the top 25 sources of selenium come from ocean fish – many people (like I was) are low in selenium. Brazil nuts are also high in selenium.
  • The highest nutrient dense foods in order – organ meat, shell fish (clams, oysters), fatty fish, lean fish, then vegetables
  • On average, Americans eat 800 more calories per day more than they did in 1970
  • The number 1 thing you can do to have the biggest impact on your health? – Cut out refined sugar
  • One of the best things you can do to increase your chances of living longer – don’t over eat
  • It’s a good idea to eat as many different colored vegetables as you can
  • Only ~5% of people are able to keep the weight they lost, off
  • The best diet is the one you can stick to and see yourself doing for life
  • The main benefits of bone broth, come from the collagen, which contains a whole slew of beneficial amino acids


  • Before supplementing,take the free miracle drugs of the world – exercise, sleep, light, sex, and water
  • For nerve pain, Vitamin B6 and B12 tend to be very effective
  • Two supplements that may increase longevity – NMN and Resveratrol 
  • Cordyceps mushrooms are good for increasing energy levels
  • Reishi mushrooms are very anti-inflammatory
  • When you supplement with turmeric/curcumin, you need to take it with black pepper if you want it get out of the gastrointestinal (GI) tract
  • In general, fish roe > fish > fish oil
    • About 1% of the omega-3 fatty acid DHA is in the phospholipid form in fish
    • In fish oil, usually none of the DHA is in the phospholipid form
    • But fish roe have between 38-70% of DHA in phospholipid form (Rhonda likes to consume salmon roe)


  • You lose about a pound of water over night, so drink as much water as you can early on in the day
  • Chlorine is typically added to tap water and acts like an antibiotic, basically killing everything. Consuming lots of chlorine has a detrimental effect on your microbiome.
  • A lot of the water we drink is distilled (so it’s without natural minerals). For this reason, spring water is better. If it’s not spring water, sprinkle some Himalayin Pink Sea Salt in, to help your body absorb it.

Cold/Heat Exposure

  • We wrote a TON about the many benefits of heat stress/using the sauna and cold exposure in our 2018 Dr. Rhonda Patrick Summary. Rather than repeat them here, we’ll refer you there.


  • If you wake up in the middle of the night, and can’t go back to sleep, try taking a very cold shower
  • Try using a foam roller before bed in order to activate the parasympathetic nervous system (this is what makes us relax)
  • Getting enough sleep is important for ApoE4 carriers, to lower their risk of Alzheimer’s Disease
  • Shift work is VERY unhealthy because it disrupts your circadian rhythm
  • You probably aren’t really a night owl. You just have too much caffeine late in the day, and expose yourself to too much blue light too close to bedtime.
  • A sleep deprived brain: Tricks us into thinking we’re hungrier than we actually are AND hinders our decision making ability when it comes to food (what to eat/when to stop eating/how much to eat)
  • To fall asleep quicker and get deeper sleep, wear a pair of blue light blocking glasses 1-2 hours before bed
    • It’s obvious, but also stay away from blue screens 1-2 hours before bed
  • We actually have photoreceptors on our skin (this is why you should still make the room you’re sleeping in fully dark, even if you’re wearing a sleep mask)
  • For more on sleep, check out our Patreon only post, The Sleep Elixir – REVAMPED


  • Exercise activates the glymphatic system (this is also active during sleep), as well as improves deep sleep (the stage of sleep in which the glymphatic system is active)
  • Training in the fasted state seems to be beneficial (unless you’re doing intense anaerobic exercise)
  • Again, for much more on the benefits of exercise, check out our 2018 Dr. Rhonda Patrick Summary


  • During long fasts, you undergo autophagy (autophagy is the process by which cells eat themselves, the dysfunctional cells (like cancer cells) tend to be “eaten” first)
  • It’s really important to lift weights while fasting, because it helps hold off muscle mass loss
  • When mTOR activity is turned down (through fasting or by taking rapamycin), the body is more likely to undergo autophagy
  • Black coffee does not appear to signal the start of the eating window (so it won’t break your intermittent fast)
    • That being said, the question remains – If you were not to consume it, would you have a more robust effect? The answer is…we don’t know.
  • The best way to break a fast – Eat some protein to raise your IGF-1 levels, as well as some carbs (carbs allow for IGF-1 to be more bioavailable)


  • People with an ApoE4 allele have an increased risk of Alzheimer’s Disease (you can use 23andMe to see your ApoE phenotype)
    • People with one allele have a 2-3 fold higher risk of Alzheimer’s Disease
    • People with two alelles have a 10-15 fold higher risk of Alzheimer’s Disease
  • X-rays damage the epigenome – avoid them if you can
  • If you’re having trouble getting pregnant, try tapering down caffeine consumption
  • The state of being “meditative” is what occurs when you remove everything that your mind is battling with. It’s not something that you seek directly.
  • “The skin is a mouth” – it readily absorbs what you put on it (not 100% true, as skin also keeps a lot out, but plenty does it through)