September 10, 2019 Dr. Rhonda Patrick | Is Your Diet Right for You? – TRAINED Key Takeaways When buying supplements, always look for an NSF certificationIf you’re going to eat animal meat, make sure you’re healthy and frequently exercise“If you’re going to eat animal meat, you need to get off your butt”People process micronutrients and macronutrients differently – how we metabolize fat is one of the biggest factors that varies from person to person“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”We’re much more insulin sensitive in the morning compared to the eveningHere’s what happens during a prolonged fast:Around day 3, autophagy starts occurringAutophagy is the process by which damaged cells are recycled Organs (including the brain) shrink as all these damaged cells are being killed off Stem cells (which are activated ~6 fold during a fast) then rebuild the organ with new/healthy cellsPeople who frequently consume artificially sweetened drinks biologically look 5-10 years older compared to those who don’t Intro Host – Ryan Flaherty (@FlahertySpeed)Dr. Rhonda Patrick (T: @foundmyfitness, IG: @foundmyfitness) is the host of the Found My Fitness podcast (check out the Podcast Notes) How does Rhonda stay up to speed with all the new health research? “A lot of what motivates me is selfish reasons. I’m actually very interested in my own health and trying to extend my healthspan.” Supplements Studies have shown a HUGE number of supplements don’t actually contain what they’re supposed to containUse reliable manufacturers and follow these guidelines:Look for an NSF certificationWith fish oil, look for a certification from the International Fish Oil AssociationWhat does Rhonda supplement with?No specific brands mentionedA multivitamin to fill in the gaps in her dietVitamin D Make sure to measure your levels before and after supplementing to make sure you’re nearing the optimal range (30-60 ng/mL)Fish oil (in these Podcast Notes, Rhonda recommended this brand)How do you know what supplements you need?Get a micronutrient panel or a blood test – otherwise, you’re just guessing Where did Rhonda’s interest in longevity come from? Right out of college, she began working at the Salk Institute for Biological StudiesRhonda recalls doing research on worms and discovering that altering their IGF-1 pathway doubled their lifespan (from 14 days to 30 days)“Seeing that and doing the experiments myself, something sort of clicked in my mind. I thought, ‘Holy crap! this is amazing!”Translating this to humans – our diet, lifestyle, and environment all affect our genes and the way we age Insulin-like Growth Factor-1 (IGF-1) What is it?It’s a powerful growth factor that encourages cells to growRhonda recalls a study that found people who eat meat have higher cancer-related mortality as well as all-cause mortalityBUT- The study also found that within meat consumers who didn’t have any other unhealthy lifestyle factors (i.e. being obese, smoking, being sedentary, or excessive alcohol consumption), that relationship was demolished Rhonda thinks exercise is the key factor here“If you’re someone that’s overweight and obese and not looking to work on that, you might be better off being a vegan” The Ketogenic Diet “We don’t have any long-term data in humans to suggest it’s the best diet for longevity”But, there’s some evidence in animals that shows it increases lifespan/healthspanThe diet lowers insulin signaling due to the low consumption of carbsPeople process micronutrients and macronutrients differentlyHow we metabolize fat is one of the biggest factors that varies from person to person“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 Eating Time-restricted eating involves constricts food consumption to a confined windowIf you’re new to fasting, start here (using a 12-hour eating window)Every cell in our body, in addition to our metabolic enzymes, has an internal clockStudies show that when giving men the exact same meal in the morning and evening, their insulin response is much better in the morningIn simple terms – we’re much more insulin sensitive in the morning...why?The first meal you eat starts the clock of your metabolism enzymesData has shown that eating within the body’s circadian rhythm (~7 AM – ~6 PM) improves a variety of biomarkers such as cholesterol, triglycerides, and fatty acid metabolismMany report time-restricting their eating lowers their fasting blood glucose levelsIf you’re eating a crappy diet and are reluctant to change, the BEST thing you can do for yourself is to at least reduce your eating windowRhonda has noticed that when she restricts her food consumption to an 8-hour window, her endurance performance is greatly enhanced Prolonged Fasting Intermittent fasting refers to a fast ranging from 12-48 hoursA prolonged fast is anything greaterA prolonged fast is a great way to reset your metabolism if you’re obeseHere’s what happens during a prolonged fast:Around day 3, autophagy starts occurringAutophagy is the process by which damaged cells are recycled Organs (including the brain) shrink as all these damaged cells are being killed off Stem cells (which are activated ~6 fold during a fast) then rebuild the organ with new/healthy cells“Prolonged fasting is one of the fields I’m most excited about for a variety of reasons” Avoid Refined Sugar It wreaks havoc on your health in a huge number of waysPeople who frequently consume artificially sweetened drinks biologically look 5-10 years older compared to those who don’tOne study found within an hour of consuming 25 grams of refined sugar, testosterone drops in men Which diet is best for me? The ketogenic diet is great for anyone interested in losing weight or looking for an increase in endurance performanceBUT – you HAVE to keep track of your biomarkers to make sure the excess fat isn’t affecting you negativelyPaleo is good for anyone physically active, or those trying not to lose weight“If you’re going to eat animal meat, you need to get off your butt”If you choose to go vegan, make sure you’re getting all your micronutrients (iron, omega-3 fatty acids, vitamin B12, vitamin d)As Rhonda mentioned above – vegan diets can potentiality lower risk for cancer if you’re obese or a smokerOn time-restricted eating – “I personally think everyone should do it” If you make $20/hr, reading these notes just saved you $25. Membership is only $7/month, JOIN TODAY! Bookmark Please login to bookmark Tags:diet, exercise, fasting, fitness, healthspan, intermittent fasting, ketogenic diet, micronutrients, nutrition, paleo, PodNotes Favorites, rhonda patrick, show notes, Time Restricted Eating, vegan, vegan diet About The Author MMiller Add a Comment Cancel reply Your email address will not be published. Required fields are marked *Comment:*Name:* Email Address:* Website: This site uses Akismet to reduce spam. Learn how your comment data is processed.