Dr. Rhonda Patrick (@foundmyfitness) — what they write about and why it works

High-intensity exercise causes muscles to produce lactate which gets into the brain where it plays a direct role in the production of norepinephrine & serotonin. Analysis of 15 studies found aerobic exercise and particularly high-intensity exercise effectively treat anxiety.

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Dr. Rhonda Patrick@foundmyfitness

Enough is enough. It’s time for vitamin D, which is low risk, to be strongly considered as a crucial factor in COVID-19. “Vitamin D reduces COVID-19; infection; severity; ICU admission and mortality...” t.co

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Dr. Rhonda Patrick@foundmyfitness

Exercise causes muscles to act like a sponge and take up kynurenine, preventing its conversion to a neurotoxic agent implicated in depression. A meta-analysis of 25 randomized controlled trials found aerobic exercise reduced depressive symptoms in people with depression.

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Dr. Rhonda Patrick@foundmyfitness

More than 1,000 randomized controlled trials have provided evidence that people living with cancer and in cancer remission profoundly benefit from exercise. A new study found that high-intensity aerobic exercise reduced the risk of metastatic cancer by 73%.

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Dr. Rhonda Patrick@foundmyfitness

Belly fat is high in a type of adipose tissue called visceral fat, which secretes growth factors that promote cancer growth. People with more visceral fat have a ~44% increased likelihood of developing cancer and heart disease, even when adjusting for waist circumference.

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Dr. Rhonda Patrick@foundmyfitness

Men that used the sauna 2-3x per week were 27% less likely to get pneumonia and those that used it 4-7x per week had a 41% reduced risk compared to men that used the sauna 1x per week. Other studies have found sauna use decreases pulmonary congestion. t.co

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Dr. Rhonda Patrick@foundmyfitness

Two cannabis compounds commonly found in hemp were able to bind to the spike protein and prevent the SARS-CoV2 virus from entering cells and causing infection. The authors suggest that since hemp is safe it should be explored as a potential therapeutic. t.co

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Dr. Rhonda Patrick@foundmyfitness

It's time to get rid of nitrites in processed meats. Nitrites are preservatives that form nitrosamines - which are carcinogens. A new animal study found that mice fed processed meat containing nitrites developed 75% more tumors than those fed processed meat without nitrite.

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Dr. Rhonda Patrick@foundmyfitness

Critically ill patients given a high dose of vitamin D (300K IU injected in muscle) had ~58% lower mortality, ~28% reduced ICU stay, and it reduced days on a ventilator by ~31% compared to placebo (pilot randomized controlled trial). t.co

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Dr. Rhonda Patrick@foundmyfitness

1 in 5 boys will be diagnosed with ADHD by the time they make it to high school. To-date, only one significant study has looked at ADHD misdiagnosis and found 20-25% of boys were misdiagnosed and this was before ADHD was as common as it is now. t.co

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Dr. Rhonda Patrick@foundmyfitness

I'm obviously a big fan of supplements. But if I had to narrow down my list to just 5 that I think most people should be taking, they'd be: - Omega-3s - Magnesium - Vitamin D - Creatine - A high-quality multivitamin

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Dr. Rhonda Patrick@foundmyfitness

Individuals who drank green tea, oolong tea, or black tea 4x/week for 25 yrs had more efficient brain connections in certain brain regions. The same research group previously found that tea consumption was linked to a 50% reduction in cognitive decline. t.co

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Dr. Rhonda Patrick@foundmyfitness

One study showed that exercising twice per week on a treadmill at a high-intensity for no more than 23 minutes per session for 8 weeks was enough to produce gene changes in sperm DNA that may affect cognition. I dig in to the topic in this short video: t.co

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Dr. Rhonda Patrick@foundmyfitness

New 18-page article on sauna science is now live! This article goes deep on the effects of heat stress generated from different types of sauna use on cardiovascular health, mental health, delaying brain aging, muscle maintenance and so much more! t.co

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Dr. Rhonda Patrick@foundmyfitness

Exercise may mitigate some of the mortality risks linked to poor sleep. People who slept less than 6 hours a night had a decreased life expectancy compared to those that slept between 6-8 hours a night - but only in people that were NOT physically active.

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Dr. Rhonda Patrick@foundmyfitness

A single night of sleep deprivation increased anxiety levels by 30% in healthy young adults. New research by @sleepdiplomat has identified that deep sleep may inhibit anxiety by helping reorganize connections in the brain. t.co

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Dr. Rhonda Patrick@foundmyfitness

Could choices you make before having kids affect their DNA? Animal study suggests exercise changes sperm DNA and results in offspring that have stronger neuronal connections in hippocampus, and better learning/memory than those born to sedentary fathers. t.co

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Dr. Rhonda Patrick@foundmyfitness

New very in-depth video on exercise as an intervention for depression! Includes randomized controlled trials, mechanistic studies, and even ideal exercise parameters. An easy take home? Aerobic at 70-80% of max HR for 40+ mins may be key for boosting BDNF t.co

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Dr. Rhonda Patrick@foundmyfitness

Creatine is a supplement most women should be taking, especially post-menopause. 5 grams/day combined with resistance exercise increases lean mass and muscle strength but has inconsistent effects on bone mineral density. It makes productive training slightly more productive.

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Dr. Rhonda Patrick@foundmyfitness

A new article on time-restricted eating (TRE) is live! The article discusses the difference between TRE and intermittent fasting, the metabolic benefits, effects on muscle mass and exercise performance, longevity, how black coffee may affect TRE, & more. t.co

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Dr. Rhonda Patrick@foundmyfitness

Running vs. antidepressants: New study reveals both are effective in combating depression, but running offers bonus physical health improvements. With millions on medication, could moderate-to-vigorous exercise be a side-effect-free alternative?

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Dr. Rhonda Patrick@foundmyfitness

Vigorous exercise might be the perfect thing to start doing when taking a break from alcohol. A hormone that is released both by muscle and the liver during exercise is FGF21. Giving FGF21 — as a drug, reduced alcohol consumption by up to 50% in alcoholic mice & vervet monkeys.

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Dr. Rhonda Patrick@foundmyfitness

Very exciting and promising preliminary results here on the use of creatine supplementation for Alzheimer's disease. A dose of 20g/day for 8 weeks increased brain creatine levels by 11% and improved several measures of cognitive function.

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Dr. Rhonda Patrick@foundmyfitness

Aerobic exercise (half-hour workout 4-5x weekly) slowed the loss of brain volume in the hippocampus in elderly people with amyloid brain plaques and memory problems compared to those that did flexibility training only. t.co

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Dr. Rhonda Patrick@foundmyfitness

A modest proposal for the prospective new owner of Twitter should their bid go through: A smidge more algorithmic traction for tweets referencing peer-reviewed research. ❤️ Think you could get behind that, @elonmusk?

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Dr. Rhonda Patrick@foundmyfitness

Diluting blood in old mice by replacing half of the plasma with a saline and albumin mixture was able to reverse aging in the brain, liver, and muscle. This new study suggests there proteins in old blood that are responsible for accelerating aging. t.co

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Dr. Rhonda Patrick@foundmyfitness

Combining aerobic exercise and strength training may be the best strategy for improving healthspan. Combined aerobic exercise & strength training was associated with a 40% lower all-cause mortality including respiratory diseases, diabetes, & Alzheimer's. t.co

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Dr. Rhonda Patrick@foundmyfitness

A very large Israeli study found that people who were fully vaccinated with Pfizer/BioNTech were 6-13x more likely to be infected with the Delta variant compared to people that had natural immunity from a previous SARS-CoV2 infection. t.co

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Dr. Rhonda Patrick@foundmyfitness

Reducing cancer risk doesn't involve fancy protocols. Simple lifestyle habits are much more powerful. The most impactful ones are: 1. Tobacco 2. Body weight 3. Exercise 4. Diet 5. Alcohol 6. Sunscreen 7. Radon exposure 8. Stress 9. Sleep 10. Supplements (vit. D and magnesium)

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Dr. Rhonda Patrick@foundmyfitness

Large study including over 66,000 men and women found that for every 100 mg decrease in magnesium intake there was a 24% increase in pancreatic cancer independent of age, body mass, and gender. ~45% of the US population has insufficient magnesium intake. t.co

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Dr. Rhonda Patrick@foundmyfitness

A new blood biomarker may be able to identify Alzheimer's disease up to 20 years before cognitive impairment. Plasma levels of p-tau217 were able to distinguish between people with a high likelihood of Alzheimer's and those without it with 98% accuracy. t.co

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Dr. Rhonda Patrick@foundmyfitness

The sauna improved people’s vascular compliance which is blood vessels’ ability to expand and contract with changing pressure & decreased hypertension. New randomized, controlled trial by my friend @LaukkanenJari featured in @TIME! t.co

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Dr. Rhonda Patrick@foundmyfitness

The SARS-CoV-2 virus was 3x more sensitive to the UV in sunlight than influenza A, with 90% of viral particles being inactivated after 30 minutes of exposure to sunlight equivalent to midday in the summer. t.co

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Dr. Rhonda Patrick@foundmyfitness

Soccer players that supplemented with 6,000 IU of vitamin D significantly improved their blood vitamin D levels, increased their free and total testosterone, and performed better on the 5 m sprint test compared to the placebo group. t.co

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Dr. Rhonda Patrick@foundmyfitness

Fathers passed on exercise-related traits to their offspring including improved cognition, increased neurogenesis, and enhanced mitochondrial activity. These changes were passed down because of specific gene changes in the fathers’ sperm (animal study). t.co

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Dr. Rhonda Patrick@foundmyfitness

Several studies have shown that people with major depressive disorder have very high levels of inflammation. Mounting evidence suggests that patients could be given higher doses of the omega-3s EPA and DHA to help decrease neuroinflammation and improve depressive symptoms. 🧵

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Dr. Rhonda Patrick@foundmyfitness

New research identifies a possible mechanism explaining how a positive mental state may help suppress tumor growth. Activation of the brain's reward center reduced tumor size by 40-50% by decreasing a type of immune cell that supports tumor growth (mice). t.co

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Dr. Rhonda Patrick@foundmyfitness

Here's a timeline with talking points and links to some of the studies or articles referenced during the discussion I had with @joerogan in JRE #1054! (Make sure to click "timeline" beneath the video on the page below.) t.co

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Dr. Rhonda Patrick@foundmyfitness

Another study has found that exposure to some common cold coronaviruses may offer some protection against COVID-19. Memory B cells formed following common cold exposure showed cross-reactivity to the S protein on the SARS-CoV-2 virus to elicit immunity. t.co

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Dr. Rhonda Patrick@foundmyfitness

Supplementing with 4,000 IU of vitamin D per day for 16 weeks reversed epigenetic aging by 1.85 years in African Americans that were low in vitamin D. In this clip, Dr. Horvath talks about vitamin D, omega-3, and epigenetic aging. t.co

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Dr. Rhonda Patrick@foundmyfitness

All types of exercise stave off muscle aging. Endurance exercise improves muscle insulin sensitivity and mitochondrial function, high-intensity exercise boosts mitochondrial biogenesis, and resistance exercise increases muscle mass, strength, and power. t.co

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Dr. Rhonda Patrick@foundmyfitness

NEW VITAMIN C ARTICLE! • 28-pages • 190 references I learned a tremendous amount about this micronutrient and was surprised so many times by some of the research. Huge thank you to the team! Podcast to follow. t.co

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Dr. Rhonda Patrick@foundmyfitness

A meta-analysis of 17 studies found that people who consumed 18 grams of mushrooms per day had a 45% reduced cancer risk compared to those who did not eat mushrooms. Mushrooms are high in ergothioneine which may blunt oxidative stress in damaged tissues. t.co

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Dr. Rhonda Patrick@foundmyfitness

Getting high-quality sleep protects the brain. A new study shows that getting fewer than 5 hours of sleep per night may double the risk of developing dementia. Sleep activates the glymphatic system which cleans the brain of toxic metabolites and debris. t.co

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Dr. Rhonda Patrick@foundmyfitness

Smokers die of cancer at 3x the rate of nonsmokers. However, smokers who quit by age 45 lowered their excess risk by 87%, and if they quit before age 35 they completely cut their excess risk of dying from cancer. t.co

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Dr. Rhonda Patrick@foundmyfitness

Believe it or not, the brain benefits are what initially drew me to high-intensity interval training. It immediately improves my mood and focus. And 10 minutes of vigorous exercise is all you need to increase neuronal connections, executive function, and impulse control.

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Dr. Rhonda Patrick@foundmyfitness

How can you stop thinking about something? A new study monitored brain activity and found that deliberately telling yourself to replace a negative thought with another thought works better than trying to suppress the thought. t.co

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Dr. Rhonda Patrick@foundmyfitness

Caffeine intake (3 mg/kg) 30 minutes before exercise increased fat oxidation by 11% in the morning and 13% in the afternoon. Maximal fat oxidation and VO2max were higher during afternoon exercise compared to morning exercise (placebo-controlled trial). t.co

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Dr. Rhonda Patrick@foundmyfitness

What can just 12 minutes of aerobic exercise do? A lot. Changes in >80% of circulating metabolites with broad relevance for a range of favorable health outcomes. Metabolites linked to heart disease, diabetes, and decreased longevity were reduced by 29% t.co

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Dr. Rhonda Patrick@foundmyfitness

A low-carb diet for 4 weeks reversed metabolic syndrome without weight loss in 50% of the study participants. The low-carb diet also decreased triglycerides and improved LDL cholesterol metabolism by decreasing small, dense LDL particles. t.co

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Dr. Rhonda Patrick@foundmyfitness

Psilocybin may have long-lasting antidepressant effects. A new study found two doses of psilocybin treatment administered two weeks apart produced large decreases in depression severity that remained low up to 1-year after treatment. t.co

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Dr. Rhonda Patrick@foundmyfitness

A new study found that some people that previously had mild COVID-19 illness develop antibody-producing cells in the bone marrow that can last a lifetime. Antibody-producing cells against SARS-CoV2 were also found in people 11 months after first symptoms. t.co

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Dr. Rhonda Patrick@foundmyfitness

What if exercise could slow aging itself? By one specific type of measure, it does! A randomized controlled trial found that aerobic exercise significantly lengthened telomeres in leukocytes after 24 weeks in previously inactive, highly stressed adults. t.co

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Dr. Rhonda Patrick@foundmyfitness

Vitamin D deficiency accelerates cognitive aging. An analysis of over 2,600 adults aged 50+ found that vitamin D deficiency (30 nmol/L or less) had a steeper drop in global cognition & executive function vs. vitamin D sufficiency (> 75 nmol/L) over 6 yrs follow-up.

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Dr. Rhonda Patrick@foundmyfitness

Exercise in old age prevents the immune system from declining. Older endurance cyclists in their 50s to 70s maintained muscle mass, had healthy cholesterol levels, low body fat, and their immune systems looked 30 or more years younger. t.co

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Dr. Rhonda Patrick@foundmyfitness

Aerobic exercise on a bike caused an increase in the hormone FGF21 3x higher than strength training with weights. FGF21 is a hormone that regulates addictive behavior. It may be a biological explanation why cardio exercise can treat addiction. t.co

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Dr. Rhonda Patrick@foundmyfitness

High-intensity exercise was able to completely halt disease progression over 6 months in patients with early Parkinson's disease. This is huge! No treatment has been shown to slow disease progression. Learn more in my interview w/ @gpetzinger t.co

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Dr. Rhonda Patrick@foundmyfitness

A new NIH phase 1 clinical trial of an investigational RNA vaccine for COVID-19 has begun. It is a new approach that uses messenger RNA to produce a disease-specific antigen in the body that is then recognized by the immune system. t.co

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Dr. Rhonda Patrick@foundmyfitness

A small study found hot yoga 3x/week for 3 months lowered blood pressure in people with high blood pressure. Larger studies need to confirm but these results are in line with several studies that have shown sauna use lowers blood pressure. t.co

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Dr. Rhonda Patrick@foundmyfitness

Vitamin D found to be the only dietary supplement that shows significant evidence of benefiting individuals with multiple sclerosis. Supplementation with 14,000 IU/d resulted in a 32% reduction in new brain lesions detected by MRI compared to placebo. t.co

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Dr. Rhonda Patrick@foundmyfitness

New video! Cold-water immersion produces beneficial brain & metabolic effects that converge on norepinephrine, a neuroendocrine hormone boosted from cold that increases mitochondrial biogenesis. Just 20 sec in cold water can boost it 2-fold! Watch now! t.co

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Dr. Rhonda Patrick@foundmyfitness

A high-protein breakfast may be better at increasing muscle mass and grip strength than a high-protein dinner (human & animal data). This may have to do with the day-night circadian variations in digestion and absorption as well as metabolism of amino acids in skeletal muscle.

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Dr. Rhonda Patrick@foundmyfitness

People who had <7 hours of sleep per night were ~3x more likely to develop a cold than those with ≥ 8 hours after administration with nasal drops containing rhinovirus. Those with <92% sleep efficiency were 5.5x more likely to develop a cold than those with ≥ 98% efficiency.

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Dr. Rhonda Patrick@foundmyfitness

Addressing age-related mitochondrial decline. Humans given a high dose of urolithin A induced markers of mitophagy and mitochondrial biogenesis — the clearance of damaged mitochondria and growth of new mitochondria — in plasma and skeletal muscle. t.co

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Dr. Rhonda Patrick@foundmyfitness

Exercise slowed the growth of cancer and reduced cancer mortality by increasing plasma lactate which boosted the activity of cytotoxic T-cells in mice. Exercise had the same effect on lactate and cytotoxic T-cell activity in humans. t.co

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Dr. Rhonda Patrick@foundmyfitness

A meta-analysis of 5 randomized controlled trials found a 13% reduction in total cancer mortality with vitamin D. A new study suggests that vitamin D could prevent almost 30,000 cancer deaths/year in Germany alone with a net savings of €254 million. t.co

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Dr. Rhonda Patrick@foundmyfitness

Psilocybin as a psychedelic with therapeutic potential is a story decades old, but the science seems to be gaining steam. My latest video covers: • Scientific milestones • What a clinical protocol looks like • Recent research comparing to SSRIs t.co

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Dr. Rhonda Patrick@foundmyfitness

I recently joined @StevenBartlett to talk about how magnesium, HIIT workouts, creatine, and vitamin D can prevent disease, slow aging, and boost brain power (and much more.) This was such a fun conversation to have. Thanks Steven for inviting me on!

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Dr. Rhonda Patrick@foundmyfitness

A large meta-analysis of 32 studies suggests that vitamin D levels below 30 ng/mL are associated with a higher risk of death from all causes. In this clip, Dr. Roger Seheult discusses how to assess vitamin D requirements and its toxicity potential. t.co

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Dr. Rhonda Patrick@foundmyfitness

Sleep is key for associating an emotion such as fear with the actual event that caused the emotion. If sleep is disrupted after an event that caused fear then the fear may not be linked to the event but rather will manifest as general anxiety. t.co

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Dr. Rhonda Patrick@foundmyfitness

Resistance exercise results in high lactate which crosses the blood-brain barrier and induces BDNF to improve learning/memory. Endurance training leads to high succinate which boosts energy expenditure in fat. Fascinating work by @ClemmensenC! t.co

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Dr. Rhonda Patrick@foundmyfitness

Maintaining a healthy vitamin D status, an imminently solvable but often ignored problem, may turn out to be an important factor in protecting against susceptibility to lung injury in COVID-19. Explained in this clip from my recent Q&A: t.co

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Dr. Rhonda Patrick@foundmyfitness

Quinolinic acid - a neurotoxic agent implicated in depression - is formed from kynurenine, but exercise, particularly intense aerobic exercise, prevents this from happening. Likely one of many mechanisms explaining why exercise helps with depression. t.co

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Dr. Rhonda Patrick@foundmyfitness

How does red meat affect heart health? Meta-analysis of 24 randomized controlled trials finds that eating ≥0.5 servings of red meat per day has no negative effect on blood lipids, lipoproteins, and blood pressure over a short period of time (2–32 wk). t.co

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Dr. Rhonda Patrick@foundmyfitness

Seniors who consumed ~150g of a variety of cooked mushrooms weekly performed better on neuropsychological tests and had a 50% reduced risk of cognitive decline. Compounds in some mushrooms may promote the synthesis of nerve growth factors in the brain. t.co

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Dr. Rhonda Patrick@foundmyfitness

For those asking, I currently take the Pure Encapsulations O.N.E Multivitamin (no affiliation). But I should note that in the COSMOS studies I cite in this clip, they used Centrum Silver.

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Dr. Rhonda Patrick@foundmyfitness

Animal studies have found that exercise increases BDNF which then boosts the production of neural stem cells by 200% in middle-aged mice. Just 20 minutes of exercise increases serum BDNF levels by 32% in humans...and BDNF crosses the blood-brain barrier! t.co

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Dr. Rhonda Patrick@foundmyfitness

Omega-3 may reduce premature death risk by up to 17%, coinciding with recent research showing high omega-3 levels linked to a 5-year increase in life expectancy. Learn about the underlying mechanisms & multi-decade history of omega-3 heart research. t.co

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Dr. Rhonda Patrick@foundmyfitness

A population study and 7 clinical studies independently found that higher vitamin D levels were linked to lower COVID-19 mortality risk. The sweet spot? 50 ng/ml (Math regressions of data suggested this as theoretical point of close to zero mortality.) t.co

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Dr. Rhonda Patrick@foundmyfitness

Healthy mitochondria may help prevent autoimmunity. When mitochondria become "stressed" they can leak out fragments of DNA into a cell which promotes the production of cytokines that play a role in autoimmune diseases. t.co

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Dr. Rhonda Patrick@foundmyfitness

Anti-atrophy effects of sauna have been known for a while, but new research suggests it might actually promote muscle growth! Men that took 12 sauna sessions over 12 weeks increased muscle, bone mineral content, and bone mineral density (vs controls). t.co

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Dr. Rhonda Patrick@foundmyfitness

There seems to be a new health risk associated with "forever chemicals" (PFAS) every day. Now, levels of certain PFAS in the blood between birth and age 12 have been associated with lower bone mineral density in children. This isn't something we should be taking lightly.

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Dr. Rhonda Patrick@foundmyfitness

Body composition may be a good predictor of mortality risk. People with a lower fat-free mass (ie. more muscle) had a 30% decreased mortality risk and individuals with a higher fat mass had a 50% increased mortality risk (meta-analysis of 7 studies). t.co

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Dr. Rhonda Patrick@foundmyfitness

Almost 50% of the US has an inadequate intake of dietary magnesium. Supplementation with 800 mg/day of magnesium improved arterial compliance in patients with heart failure. Arterial compliance is ability of the heart to respond favorably under stress. t.co

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Dr. Rhonda Patrick@foundmyfitness

New articles uploaded! Learn (almost) everything you ever wanted to know on... • NAD+ • Nicotinamide riboside (NR) • Nicotinamide mononucleotide (NMN) It's almost like I'm getting ready to release some sort of highly related interview or something... t.co

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Dr. Rhonda Patrick@foundmyfitness

Grateful to be named on this list among some exceptional company! Our goal at FoundMyFitness is (and always will be) to shape the discourse around healthy aging and longevity with as much credibility as possible - and it seems like we're accomplishing that.

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Dr. Rhonda Patrick@foundmyfitness

Having a large waistline may also double the risk of dying prematurely, even if BMI is normal. In a study of over 350,000 people, each 5cm increase in waist circumference for a given BMI increased the mortality risk by 17% in men and 13% in women. t.co

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Dr. Rhonda Patrick@foundmyfitness

A small study found that consuming nuts strengthens brainwave frequencies associated with cognition, learning, memory, perception, healing, and more. Randomized controlled trials have found that nut consumption for 6 months improves cognition. t.co

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Dr. Rhonda Patrick@foundmyfitness

Intensive treadmill training three times a week can increase the expression of dopamine receptors in the basal ganglia brain region by 80-90% in Parkinson's disease patients. Learn more from @gpetzinger in this short clip... t.co

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Dr. Rhonda Patrick@foundmyfitness

The benefits of diet diversity! 300 g of lean red meat per day for 4 weeks increased levels of a biomarker that is linked to cancer development & progression but consuming 40 g of resistant starch along with red meat completely negated this increase. t.co

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Dr. Rhonda Patrick@foundmyfitness

Exercise training one arm may improve strength and decrease muscle loss in the other arm. Participants who performed eccentric exercise on one active arm also had an increase in strength and a decrease in muscle atrophy in their immobilized arm. t.co

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Dr. Rhonda Patrick@foundmyfitness

New 25-page article on zinc with 213 references! Learn about the important role zinc plays in immune function, DNA synthesis/repair, cognitive function & more. Also, learn about food and supplemental sources and populations at high risk for deficiency. t.co

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Dr. Rhonda Patrick@foundmyfitness

New article on hydrolyzed collagen! Clinical studies have found supplementing with hydrolyzed collagen may show promise for skin aging, decreasing joint pain due to arthritis or athletic injury, improving bone health, and more. t.co

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Dr. Rhonda Patrick@foundmyfitness

Indigenous people in the Amazon experience 70% slower brain atrophy than their Western counterparts. They are extremely physically active and consume a high-fiber diet that includes vegetables, fish, and lean meat. t.co

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Dr. Rhonda Patrick@foundmyfitness

New vitamin C podcast! The episode covers oral & intravenous bioavailability, common cold/viral infections, sepsis, pneumonia, inflammation, IVC and cancer, role in exercise, safety concerns, and so much more! Timeline and transcript on the episode page. t.co

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Dr. Rhonda Patrick@foundmyfitness

A new study found sulforaphane (found in broccoli sprouts) improved behavior & social responsiveness in children with autism (builds upon findings from a prior randomized, placebo-controlled trial). @jedosan New trial: t.co Prior RCT: t.co

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Dr. Rhonda Patrick@foundmyfitness

Unless your job is to handle receipts, avoid touching them. It's a completely avoidable exposure and a simple way to lower your contact with endocrine-disrupting chemicals. If it is your job, wear nitrile (not latex) gloves.

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Dr. Rhonda Patrick@foundmyfitness

A small study found that obese people had impaired neuroplasticity and a diminished ability to re-wire the brain. Neuroplasticity is critical during learning but also during periods of psychological stress and brain trauma. t.co

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Dr. Rhonda Patrick@foundmyfitness

Obesity, high alcohol intake, diabetes, and depression were all linked to accelerated metabolic age. Accelerated metabolic aging was associated with altered vitamin E, vitamin D3, lysine, urea cycle/amino group, tryptophan metabolism, & more. t.co

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Dr. Rhonda Patrick@foundmyfitness

While no data suggest that sauna use has a direct effect on acute COVID-19 infection, I think there's a convincing argument that sauna use promotes broader changes in immune function that may bolster defense in a contextually beneficial way. Learn more: t.co

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Dr. Rhonda Patrick@foundmyfitness

Another new study suggests that exposure to common cold coronavirus may lower severity of COVID-19. COVID-19 patients who previously tested positive for a common cold coronavirus had reduced ICU admittance and had a higher probability of survival. t.co

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Dr. Rhonda Patrick@foundmyfitness

Stress can accelerate the graying of hair which was reversible for some people if the stress was removed before reaching a threshold before it turns permanently gray. Stress-induced changes in mitochondria play a role in how stress turns hair gray. t.co

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Dr. Rhonda Patrick@foundmyfitness

Lack of sleep may increase the risk for Alzheimer's disease. Poor sleep boosted levels of amyloid beta (biomarker linked to Alzheimer's) by 25-30% in participants. Sleep is important to activate the glymphatic system which clears brain amyloid plaques. t.co

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Dr. Rhonda Patrick@foundmyfitness

Children up to 1 yrs old had ~53 minutes of screen time daily & more than 150 min at 3 yrs. Previous research has found that children who have more screen time have lower white matter integrity in parts of the brain that support language/literacy skills. t.co

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Dr. Rhonda Patrick@foundmyfitness

Plasma omega-3 levels may be a biomarker for brain health. Higher plasma omega-3 levels are associated with a 1.6-fold lower risk of dementia, less cognitive decline, and slower brain atrophy compared to individuals with the lowest plasma omega-3 levels. t.co

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Dr. Rhonda Patrick@foundmyfitness

Can probiotic treatment help depression via the gut-brain axis? A review of 7 clinical studies found certain bacterial strains resulted in improvement in anxiety symptoms and/or biochemical measures of depression. Larger studies are needed to confirm. t.co

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Dr. Rhonda Patrick@foundmyfitness

Are you interested in the potential longevity benefits of metformin but confused by the recent studies showing it blunts some of the positive effects of different types of exercise? Check out our new comprehensive article on metformin! t.co

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Dr. Rhonda Patrick@foundmyfitness

During the ketogenic diet and intermittent fasting, neurons switch from using glucose to ketones. This can increase brain growth factors and brain antioxidants. In this clip, Dr. Mark Mattson explains the differences between a ketogenic diet and fasting. t.co

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Dr. Rhonda Patrick@foundmyfitness

A study found that consumption of sugar-sweetened beverages while breastfeeding was associated with poorer cognitive development in children. Researchers hypothesize that added sugar may interfere with brain development. t.co

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Dr. Rhonda Patrick@foundmyfitness

A small study found that red light therapy (670 nm) improved eyesight in individuals over the age of 40 but had no effect on younger individuals. The ability to detect colors improved by up to 20% in some individuals. t.co

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Dr. Rhonda Patrick@foundmyfitness

A new study shows the "obesity paradox,” the idea that obese people live longer than those of normal weight, may be explained by muscle mass. After accounting for muscle mass, high BMI no longer associates with greater survival. t.co

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Dr. Rhonda Patrick@foundmyfitness

Being sedentary should be viewed as a disease. Nothing moves the needle more for longevity than improving cardiorespiratory fitness, and the best way to do that is simple: get more active (and make some of it vigorous).

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Dr. Rhonda Patrick@foundmyfitness

Higher blood levels of the omega-3 fatty acids DHA and EPA were associated with lower levels of DNA damage in children and adolescents. DNA damage is insidious damage that accumulates with age and plays a role in cancer and aging. t.co

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Dr. Rhonda Patrick@foundmyfitness

Interesting new study where people who were "fit" but overweight or obese didn't have a higher all-cause or CVD mortality risk vs. normal-weight fit people. Being unfit increased mortality risk regardless of BMI status (even among normal-weight people).

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Dr. Rhonda Patrick@foundmyfitness

CoQ10 supplementation for 2 yrs lowered the risk of a cardiovascular event by ~27% in patients with heart failure compared to those taking placebo. CoQ10 supplementation resulted in fewer cardiovascular-related deaths or other causes of premature death. t.co

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Dr. Rhonda Patrick@foundmyfitness

The reversal of aging in this study was similar to the effects seen by replacing old blood with young blood. But this new study suggests that young blood is not needed for rejuvenation. Old blood contains age-accelerating factors so dilution of it was enough to reverse aging.

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Dr. Rhonda Patrick@foundmyfitness

A new study finds inhaled toxic particles travel from lungs to brain. Up to 8x the number of fine particles may reach the brain by traveling through circulation from the lungs to the brain where they damage the blood-brain barrier. #AirPollution t.co

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Dr. Rhonda Patrick@foundmyfitness

Previous studies have also found that high-intensity exercise is best for BDNF production. BDNF is increased in the plasma and also in the brain. It can be transported to many tissues, including the muscle, where it plays a role in muscle repair. t.co

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Dr. Rhonda Patrick@foundmyfitness

A sort of *mind-blowing* quirk of viral biology... Being infected with rhinovirus, which causes the common cold, may protect against SARS-CoV-2 infection. It does this through viral interference - a virus blocks the replication of an unrelated virus. t.co

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Dr. Rhonda Patrick@foundmyfitness

A pilot study found that specially trained detection dogs can detect COVID-19-positive samples with 96% accuracy. The trained dogs were able to smell a unique odor associated with SARS-CoV-2 infection present in human urine as well as saliva. t.co

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Dr. Rhonda Patrick@foundmyfitness

I recently joined @tferriss to chat about fasting protocols, lowering dementia risk, reversing heart aging through exercise, using the sauna for longevity, and more. It was great to have a long overdue catch up with Tim and discuss the latest science. Thank you, Tim!

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Dr. Rhonda Patrick@foundmyfitness

Two tablespoons of medium-chain triglycerides (MCTs) daily for 3 months, improved or stabilized cognition in older adults with Alzheimer's disease (compared to placebo control). Exciting data but this was a small trial. Larger studies need to confirm. t.co

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Dr. Rhonda Patrick@foundmyfitness

Are humans more creative later in the day? A 2011 study gave 428 students tests for creative thinking skills during different times of the day and found that their creative performance peaked later in the day when they were more fatigued. t.co

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Dr. Rhonda Patrick@foundmyfitness

Is long-term immunity to COVID-19 regulated by T-cell responses rather than neutralizing antibodies? People who had been exposed to the original SARS virus 17 years ago still had T-cells that reacted to viral fragments even when they had no antibodies. t.co

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Dr. Rhonda Patrick@foundmyfitness

Eating out at restaurants and fast food chains may increase our exposure to phthalates, a chemical in plastics thought to disrupt hormones. Phthalates were 35% higher in participants who had eaten out the previous day compared with those who ate at home. t.co

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Dr. Rhonda Patrick@foundmyfitness

Removing the appendix early in life may reduce the risk of developing Parkinson's disease by 19-25%. The appendix plays a role in the immune system and the gut microbiome and now has been linked to the protein aggregates found in Parkinson's. t.co

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Dr. Rhonda Patrick@foundmyfitness

Evidence suggests that partial & chronic sleep deprivation has detrimental effects on immune function including shifting the balance of immune cells to a pattern that is less able to clear viral infections. To learn more check out this short FMF clip. t.co

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Dr. Rhonda Patrick@foundmyfitness

Increasing evidence suggests that the gut microbiome plays a key role in immunity via short-chain fatty acids which promote the expansion of T-regulatory cells, support immune cell populations, and more! To learn more check out this short FMF clip... t.co

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Dr. Rhonda Patrick@foundmyfitness

A new study from consumer reports found some carbonated water brands have levels of PFAS chemicals that some experts consider high. Exposure to these chemicals has been linked to low birth weight, effects on immune system, cancer & thyroid disruption. t.co

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Dr. Rhonda Patrick@foundmyfitness

Visceral fat (deep belly fat that surrounds organs) may increase cancer risk. Visceral fat causes non-cancerous cells to turn into cancerous ones by secreting a growth factor called FGF2 which encourages tumor growth. t.co

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Dr. Rhonda Patrick@foundmyfitness

Creatine supplementation may enhance resistance training adaptations. Resistance exercise + creatine supplementation improved lower/upper body strength and increased fat-free mass, muscular endurance, and bone mineral density (meta-analysis of 13 RCTs). t.co

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Dr. Rhonda Patrick@foundmyfitness

A new large multi-center cross-sectional study found treatment with high-dose vitamin D (either weekly or daily) was associated with reduced COVID-19 mortality. Multi-dose clinical trials need to be carried out to determine vitamin D efficacy. 1/7 t.co

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Dr. Rhonda Patrick@foundmyfitness

Just a reminder: Diet and lifestyle matter because chronic inflammation constantly drains your NAD reserves. Supplements alone won't effectively counteract this if the underlying inflammation isn’t addressed first.

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Dr. Rhonda Patrick@foundmyfitness

I'm getting a lot of questions about stevia in the comments. Most research indicates that stevia doesn't acutely increase appetite and may even reduce it. This makes it a suitable sugar substitute for those concerned about appetite and energy intake.

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Dr. Rhonda Patrick@foundmyfitness

Reaching a threshold of intensity of 90% of VO2 max may be important for achieving substantial increases in testosterone from physical activity. Young men experienced a 31% increase in serum testosterone after 40 min of maximum intensity training. t.co

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Dr. Rhonda Patrick@foundmyfitness

Inflammation plays a causal role in dampening certain cognitive functions. Healthy men given a typhoid vaccine that caused a temporary inflammatory response had lower brain activity related to staying alert compared to when they got a placebo injection. t.co

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Dr. Rhonda Patrick@foundmyfitness

Supplementation with a combination of glycine and N-acetylcysteine improved glutathione levels, oxidative stress, mitochondrial function, muscle strength, cognition, and more in older individuals. This was a small trial, larger trials need to confirm. t.co

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Dr. Rhonda Patrick@foundmyfitness

Sulforaphane (compound high in broccoli sprouts) has antiviral activity against SARS-CoV2 including Omicron. Prophylactic sulforaphane treatment in animals reduced viral replication in the lungs by 1.5 orders of magnitude and decreased lung injury. t.co

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Dr. Rhonda Patrick@foundmyfitness

I'd encourage everyone to grab a copy of Dr. Arthur Brooks' new book 'The Meaning of Your Life' or gift it to someone who might enjoy it (I plan to buy a few copies myself!) He shares so much wisdom on how to live a happy, fulfilling life.

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Dr. Rhonda Patrick@foundmyfitness

Last week I posted a video about how cold may improve metabolism by increasing brown fat. A new study shows heat can do this too! This is pretty cool because it is one more piece of evidence suggesting heat & cold exposure have some overlapping benefits. t.co

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Dr. Rhonda Patrick@foundmyfitness

High levels of omega-3 in red blood cells are linked to a better heart rate recovery after exercise. A 2-percentage point higher Omega-3 Index was linked to a 0.35 bpm greater heart rate recovery in men and 0.69 bpm greater heart rate recovery in women. t.co

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Dr. Rhonda Patrick@foundmyfitness

Antihistamines may blunt some exercise-induced benefits. Men given an antihistamine before HIIT exercise for 6 wks did not have improvements in aerobic or mitochondrial capacity, glycemic control, or muscle blood vessel health compared to placebo group. t.co

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Dr. Rhonda Patrick@foundmyfitness

Can vitamin D help prevent a major side effect of immunotherapy drugs? Patients with melanoma who received immunotherapy drugs were 65% less likely to develop colitis if they also supplemented with vitamin D. t.co

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Dr. Rhonda Patrick@foundmyfitness

One serving (small handful) of walnuts per day lowered total LDL particle number by 4.3% and decreased small, dense LDL particle number by 6.1% (large intervention trial with over 700 participants). Small, dense LDL particles are the most atherogenic. t.co

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Dr. Rhonda Patrick@foundmyfitness

What are the benefits of a higher-protein diet? Does too much protein accelerate aging and cancer risk? We just posted a new article on the site about these protein controversies, based on my recent podcast discussion with @PeterAttiaMD. Read it here. t.co

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Dr. Rhonda Patrick@foundmyfitness

New instructional video on how to grow broccoli sprouts! Video includes: • How to sterilize your seeds to avoid bacterial contamination • Sprouting process, from start to finish • When to harvest your sprouts for the best quality • And more! t.co

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Dr. Rhonda Patrick@foundmyfitness

Omega-3 supplementation protected against loss of smell in patients with benign brain tumors (randomized controlled trial). A new clinical trial is now testing whether omega-3 can protect and even restore lost sense of smell in patients with COVID-19. t.co

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Dr. Rhonda Patrick@foundmyfitness

Does omega-3 reduce atrophy caused by muscle disuse? Losing muscle mass and strength in old age is a process culminating, often, in disastrous effects. Listen as @mackinprof explains how 5g/day of omega-3 during immobilization reduced atrophy and promoted passive recovery:

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Dr. Rhonda Patrick@foundmyfitness

Diet-induced thermogenesis was 2.5x higher after breakfast than after dinner. This was true after identical calorie consumption of high-calorie & low-calorie meals. Postprandial increases in blood glucose/insulin were smaller after breakfast (small study). t.co

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Dr. Rhonda Patrick@foundmyfitness

Poor-quality sleep can speed cancer growth, increase tumor aggressiveness and lower the immune system's ability to eradicate early tumors. Animals that had their sleep disrupted for 7 days formed tumors that were twice as large and aggressive. t.co

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Dr. Rhonda Patrick@foundmyfitness

A new study adds to the arsenal of evidence that vitamin D helps prevent multiple sclerosis. People who spent 30-60 minutes outside per day were 52% less likely to develop multiple sclerosis compared to those who spent fewer than 30 min. outside per day. t.co

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Dr. Rhonda Patrick@foundmyfitness

Why does exercise lower cancer risk? One reason may have to do with lactate - once thought to be a metabolic waste product generated from exercise - boosts anti-tumor activity in immune cells. t.co Hat tip to @humanOS_me for sharing this study!

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Dr. Rhonda Patrick@foundmyfitness

People eat terrible diets! % of US adults with inadequate micronutrient intake from food: ° 38% vitamin A ° 43% vitamin C ° 75% vitamin E ° 44% calcium ° 48% magnesium Whole foods are 💯 but a multivitamin is an easy insurance policy against some micronutrient insufficiencies.

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Dr. Rhonda Patrick@foundmyfitness

Many people experience a decline in their energy in the early afternoon. In this short clip, Dr. Satchin Panda explains how we can counteract afternoon sleepiness by modulating our food intake and light exposure. t.co

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Dr. Rhonda Patrick@foundmyfitness

New COVID-19 Q&A episode! This episode focuses on factors identified to regulate the immune response, including: • Genetics • Previous viral exposure • Sleep • Gut microbiome • Exercise • Micronutrient inadequacies • Biological age ...And more! t.co

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Dr. Rhonda Patrick@foundmyfitness

Combined exercise + sauna improve cardiovascular fitness. Exercise training for 8 wks increased cardiorespiratory fitness and reduced fat mass, but exercise + sauna further improved cardiorespiratory fitness and lowered blood pressure & total cholesterol. t.co

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Dr. Rhonda Patrick@foundmyfitness

A new study in mice demonstrates excess visceral fat, often referred to as abdominal obesity, may be a predictor of age-related cognitive decline via the release of inflammatory cytokines which then activate microglia, the brain’s resident immune cells. t.co

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Dr. Rhonda Patrick@foundmyfitness

New podcast! Is Resveratrol a Longevity Compound? I summarize the scientific evidence we have so far (animal & human), the mechanisms, and the bottom-line on resveratrol supplementation and safety. A great follow-up to my discussion w/ @davidasinclair. t.co

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Dr. Rhonda Patrick@foundmyfitness

Shorter sleep duration promotes the intake of added sugars and refined carbohydrates. Healthy adolescents that were only allowed to sleep 6.5 hours per night consumed more foods with refined sugars than those that were allowed to sleep 9.5 hours. t.co

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Dr. Rhonda Patrick@foundmyfitness

Resistance training prevented increases in a biomarker of inflammation (CRP) in breast cancer survivors. A one-unit increase in CRP levels is linked to a 21% increase all-cause mortality and an 18% increase in breast cancer-specific mortality. t.co

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Dr. Rhonda Patrick@foundmyfitness

Higher plasma levels of the omega-3 fatty acid DHA was associated with earlier sleep timing and longer weekend sleep duration in adolescents. This is in line with a randomized controlled trial that found DHA improved sleep quality in children. t.co

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Dr. Rhonda Patrick@foundmyfitness

Another unique benefit of omega-3: improved muscle and fitness parameters. Meta-analysis of 66 studies found lean body mass, skeletal muscle mass, and quadriceps MVC increased after supplementation with marine omega-3s DHA & EPA but not plant omega-3 ALA. t.co

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Dr. Rhonda Patrick@foundmyfitness

Preconception micronutrient supplementation may have long-term benefits for offspring cognition. Children of women given a supplement with 15 micronutrients had better intellectual functioning compared to children whose mothers were given folic acid only. t.co

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Dr. Rhonda Patrick@foundmyfitness

Most studies use body weight squats (my preference) or stair climbing. But anything works! Use what equipment you have available and get creative. Can include upper- and lower-body exercises too!

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Dr. Rhonda Patrick@foundmyfitness

A single cold exposure elevated energy expenditure by 15% for >2h in people with brown adipose tissue but not in people without it. The presence of brown adipose tissue in people was characterized by increased omega-3 fatty acid and eicosanoid levels. t.co

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Dr. Rhonda Patrick@foundmyfitness

An average daily vitamin C intake of 95 mg is required to prevent weak scar strength for 97.5% of the population. This is more than 2x the daily intake recommended by the WHO. It makes you wonder what other big ideas in medicine may yet be overturned or refined in years to come.

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Dr. Rhonda Patrick@foundmyfitness

FYI This year we released a "How to Train Guide" with expert-backed protocols on improving muscle performance, endurance, and cardiovascular health with exercise. You can find and download the zero-cost guide here: t.co

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Dr. Rhonda Patrick@foundmyfitness

A new study found that antibodies produced in response to SARS-CoV-1 bind to the RBD region on SARS-CoV-2 but did NOT neutralize the SARS-CoV-2 virus in cells in culture. This new data also raises the possibility of antibody-dependent enhancement. t.co

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Dr. Rhonda Patrick@foundmyfitness

A new study found that mitochondrial dysfunction may be the root cause of Parkinson's disease. Disruption of mitochondrial function in the substantia nigra brain region halted the production of dopamine and led to Parkinson's-like symptoms in mice. t.co

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Dr. Rhonda Patrick@foundmyfitness

A great summary by Dr. Stu Phillips on the updated resistance training recommendations. "The best resistance training program is probably not the most complicated one. It is the one you can do consistently, progress sensibly, and stick with over time."

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Dr. Rhonda Patrick@foundmyfitness

The mirror peptides have much greater specificity than small-molecule drugs, lowering the risk of side effects. They work similar to antibodies but are 100x cheaper to produce which makes them a great candidate for an antiviral therapeutic.

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Dr. Rhonda Patrick@foundmyfitness

While many may rush to the nearest physician to get on metformin, thanks to studies showing lifespan benefits in type 2 diabetics. However, it may also inhibit exercised-benefits such as cardiorespiratory and lean body mass gains. My thoughts here... t.co

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Dr. Rhonda Patrick@foundmyfitness

A decrease in two types of brain waves generated in the hippocampus during sleep was associated with higher brain levels of tau and amyloid-beta which are two key pathological features of Alzheimer's disease. A new study by @sleepdiplomat! t.co

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Dr. Rhonda Patrick@foundmyfitness

The betacoronaviruses can induce immune responses against one another, generating neutralizing antibodies and/or cross-reactive antibodies against each other. This could confound seroprevalence studies but might also open a possibility for cross-immunity. t.co

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Dr. Rhonda Patrick@foundmyfitness

Calcifediol is a rapidly absorbable prescription form of vitamin D. Calcifediol may improve vitamin D status faster than vitamin D — that takes time for the body to process. In this clip, Dr. Roger Seheult describes how it may be used in acute care. t.co

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Dr. Rhonda Patrick@foundmyfitness

I recently presented at the Vibrant Wellness Longevity Summit in Austin, Texas on strategies to extend lifespan, including vitamin D, omega-3, sulforaphane, and HIIT. You can find the full video here. t.co

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Dr. Rhonda Patrick@foundmyfitness

1/ Today we’re excited to announce the biggest ever update to the FMF Genetic Report! Rebuilt from the ground up, Version 8 is fully interactive, and we’ve also added MANY new SNPs. Aging, immunity, muscle, and more. Read on to learn more, or visit t.co

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Dr. Rhonda Patrick@foundmyfitness

Dosing creatine based on body weight (e.g., 0.1 g/kg) doesn't appear to be necessary for most people. Experts like Dr. Darren Candow (whom I just interviewed) note that a standard dose of 5-10 grams per day will effectively saturate muscle creatine stores in a few weeks.

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Dr. Rhonda Patrick@foundmyfitness

A new study claims that time-restricted eating has no added weight loss benefit compared to calorie restriction. Important: the calorie restriction group ate in a 10-hour time window. The time-restricted group ate within an 8-hour window.

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Dr. Rhonda Patrick@foundmyfitness

The good news is that healthy lifestyle factors like exercise increase neuroplasticity in people. To learn more about how exercise increases neuroplasticity via BDNF and what role this plays in depression check out this short video: t.co

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Dr. Rhonda Patrick@foundmyfitness

High doses of non-steroidal anti-inflammatory drugs (NSAID) like ibuprofen for 8 weeks inhibit muscle growth by 2-fold in young, healthy individuals. The high dose of NSAID used was 1,200 mg ibuprofen, which is a normal 24-hour dose for some people. t.co

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Dr. Rhonda Patrick@foundmyfitness

1/ Today we’re thrilled to announce a new podcast: The Aliquot! An aliquot is a commonly used term in laboratory settings, we can usefully define it as "a sample taken from a larger whole, which captures the essence of the entirety."

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Dr. Rhonda Patrick@foundmyfitness

A new study suggests children are less likely to get COVID-19 and are less likely to transmit it when infected. Mathematical modeling found that children are 43% as susceptible to COVID-19 as adults over 20 and have 63% of infectivity as adults. t.co

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Dr. Rhonda Patrick@foundmyfitness

Five servings of fruits and vegetables per day may not be enough for heart health benefits. Only 20% of people who meet these guidelines have an estimated flavanol intake of 500 mg/day, a level associated with lower cardiovascular disease risk in randomized controlled studies.

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Dr. Rhonda Patrick@foundmyfitness

Older people appear to have impaired mitochondria and energy production. Skin cells from young and old people were reprogrammed into stem cells that form neurons. The mitochondria in cells from old but not young people were dysfunctional. t.co

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Dr. Rhonda Patrick@foundmyfitness

Other studies have found that phthalates are excreted through sweat suggesting that forced perspiration such as from exercise and/or using a sauna or other types of heat stress may be a good way to eliminate these potentially harmful compounds. Study: t.co t.co

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Dr. Rhonda Patrick@foundmyfitness

The WHO may have dramatically underestimated the vitamin C intake required to prevent and treat collagen-related pathologies such as impaired wound healing. The lack of statistical analyses of a landmark trial in 1944 may have led to a misleading conclusion.

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Dr. Rhonda Patrick@foundmyfitness

While sleep is the most important factor for activating the glymphatic system, other lifestyle factors may benefit glymphatic function: Omega-3 fatty acids and exercise improve glymphatic clearance... an impressive feat! t.co

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Dr. Rhonda Patrick@foundmyfitness

The recent "Invisible Allies" episode by @Radiolab is a must listen! Enthralling investigative journalism-styled coverage. Vitamin D may have an extremely important relationship with COVID-19 severity. Great work @Si_Adler, @McEwenAnnie et al. t.co

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Dr. Rhonda Patrick@foundmyfitness

After the whole landing rockets thing and the TED talk interview with @elonmusk came out, I've spent the last few days reflecting on inevitability of robotic helpers: • Piggyback rides for grandma (long hikes) • Robo meal prep • Environmental remediation What am I missing?

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Dr. Rhonda Patrick@foundmyfitness

Thank you, @kevinrose, for having me back on The Kevin Rose show! Discussed... • metformin • omega-3 and importance of phospholipid DHA • Recent research on sauna + sulforaphane • goitrogenic activity of isothiocyanates • premium membership ❤️ t.co

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Dr. Rhonda Patrick@foundmyfitness

A new study found that supplemental omega-3 EPA or DHA improved depressive symptoms between 64% - 71% in people with major depressive disorder. The mechanism by which omega-3 improves depressive symptoms could be by lowering inflammation in the brain. t.co

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Dr. Rhonda Patrick@foundmyfitness

New podcast with Dr. Steve Horvath on epigenetic aging! The fastest epigenetic agers have a 158% higher risk of early death compared to the slowest agers. Learn what role heredity and lifestyle play in why some people biologically age faster than others. t.co

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Dr. Rhonda Patrick@foundmyfitness

Check out our in-depth video covering exercise and depression including randomized controlled trials, mechanistic studies, and even ideal exercise parameters. An easy take home...aerobic at 70-80% of max HR for 40+ mins may be key for boosting BDNF t.co

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Dr. Rhonda Patrick@foundmyfitness

The vitamin C article covers: • oral bioavailability • bioavailability of intravenous vitamin C • immune cells • common cold/viral infections • lung function • sepsis • inflammation • intravenous vitamin C & cancer • role in exercise • safety concerns • SO MUCH more!

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Dr. Rhonda Patrick@foundmyfitness

Two new studies suggest possible mechanisms why obesity increases severe COVID-19 risk. First, the majority of antibodies found in obese people infected with SARS-CoV2 were non-neutralizing autoimmune antibodies which could cause severe tissue damage. t.co

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Dr. Rhonda Patrick@foundmyfitness

Study concluded time-restricted eating is no more beneficial than calorie restriction. Calorie intake was similar but time-restricted eating group only stopped eating 2-3 hrs max before the calorie-restricted group. Weak conclusion. Need better data. t.co

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Dr. Rhonda Patrick@foundmyfitness

Losing visceral fat slowed brain atrophy and preserved cognitive function in adults more than a decade after a diet and exercise intervention. I wrote about this new study (plus how to lose visceral fat) in last week's newsletter. Read in our archive! t.co

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Dr. Rhonda Patrick@foundmyfitness

Bright light therapy helps people with bipolar depression. Randomized double-blind placebo-controlled trial finds 68% of patients using bright white light therapy achieved remission of depression compared to 22% of patients who received the placebo light. t.co

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Dr. Rhonda Patrick@foundmyfitness

My team and I put together an unbiased scientific review of the creatine literature covering everything from supplementation to muscle mass and muscle strength to brain effects and epigenetics. Read more here: t.co

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Dr. Rhonda Patrick@foundmyfitness

People who took antibiotics for over 6 months had a 17% greater risk of developing colon cancer within the next 5-10 years. The increased risk was in the ascending colon - the first part of the colon reached by food - but not the descending colon. t.co

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Dr. Rhonda Patrick@foundmyfitness

Gene-edited cells to treat cardiovascular disease? Specially engineered induced pluripotent stem cells were transplanted into mice where they mitigated peripheral artery disease and alleviated heart failure in mice after they had a heart attack. t.co

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Dr. Rhonda Patrick@foundmyfitness

Does growth hormone have a unique role in making muscles and tendons less prone to injury? Instead of being anabolic to contractile muscle, as conventionally thought, growth hormone increases collagen synthesis. Dr. Stuart Phillips (@mackinprof) corrects a common misconception:

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Dr. Rhonda Patrick@foundmyfitness

Are lab-generated red blood cells on the horizon? Type O red blood cells were produced from skin cells that were differentiated into induced pluripotent stem cells. These red blood cells had normal functions such as oxygen-carry capacity and more. t.co

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Dr. Rhonda Patrick@foundmyfitness

Amyloid-beta can travel, cancer-like, to the brain from other parts of body. Surgically attaching one mouse with Alzheimer's-like disease to another disease-free mouse so that they share blood circulation caused the normal mouse to contract Alzheimer's. t.co

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Dr. Rhonda Patrick@foundmyfitness

This clip from the recent interview with @dr_epel discusses supplements in the context of telomeric aging. One four-month double-blinded supplementation study showed that fish oil - generally a very safe supplement - could actually lengthen telomeres. t.co

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Dr. Rhonda Patrick@foundmyfitness

Could CRISPR gene editing be just the beginning? In my new interview with Dr. George Church (@geochurch), we talk about why synthetic biology is in an "exponential." • Writing a Y chromosome (from scratch) • Recoding organisms for perfect viral immunity t.co

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Dr. Rhonda Patrick@foundmyfitness

Melatonin exerts anti-inflammatory and antioxidative properties that protect against respiratory failure associated with other viral pathogens in animal studies and limited clinical studies. Learn more...(Note: link will take you to the melatonin section)t.co

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Dr. Rhonda Patrick@foundmyfitness

People with the highest quartile of blood glucose had significantly higher mortality compared with the lowest quartile. Glucose regulation becomes impaired with age and is an aging biomarker, but it's now known there are sex and species differences. t.co

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Dr. Rhonda Patrick@foundmyfitness

A new @NatureAging paper found that Viagra use was associated with a 69% reduced Alzheimer's disease risk. Spruious correlation or something else? It also increased neurite outgrowth and decreased phospho-tau, which leads to protein tangles in neurons. t.co

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Dr. Rhonda Patrick@foundmyfitness

Emerging evidence suggests the brain and the immune system are intricately connected. Inflammatory markers, such as cytokines, are not only elevated in people with depression but may also play a causal role. Watch this short FMF clip to learn more. t.co

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Dr. Rhonda Patrick@foundmyfitness

Environmental factors that cause mitochondrial dysfunction may play an equal and possibly even more important role than genetics in causing Parkinson's disease. Learn about environmental and genetic causes of Parkinson's in this clip with Dr. Petzinger. t.co

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Dr. Rhonda Patrick@foundmyfitness

This new deep dive on sauna with @MedCramVideos is one of the most comprehensive discussions I've had! Learn: • My personal protocol • Depression research • Heat shock proteins & muscle atrophy • Using sauna to extend workouts • Fitness/endurance t.co

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Dr. Rhonda Patrick@foundmyfitness

Incredibly interesting result here. Combining rapamycin with exercise didn't help and may have even impaired exercise adaptations in older adults! Reminds me of metformin (also once marketed as a "longevity drug"), which also blunts exercise adaptations in certain contexts.

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Dr. Rhonda Patrick@foundmyfitness

What if the very thing you needed most to prevent the build-up of amyloid-beta plaque - slow wave sleep - was itself actively impeded by the build-up of amyloid-beta? Read the breakdown on instagram: t.co Watch the episode highlight: t.co

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Dr. Rhonda Patrick@foundmyfitness

The Highest Omega-3 Dose Ever Studied (Probably?) 25 grams/day Fascinating data from research dating back to the 1980s. Dr. Harris highlights the relative safety of even high-dose omega-3, and why dose is crucial in designing successful trials. t.co

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Dr. Rhonda Patrick@foundmyfitness

For example, two enzymes important for the production of serotonin (TPH1 & TPH2) both contain this special sequence. This may be an important mechanism by which vitamin D affects brain function. My two papers on this subject: t.co t.co

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Dr. Rhonda Patrick@foundmyfitness

Neu5Gc, a sialic acid found in red meat, has been found to build up in atherosclerotic plaques and some cancer tissues, despite being immunologically & biosynthetically foreign to us. Here is our deep dive on the topic. t.co

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Dr. Rhonda Patrick@foundmyfitness

A study I tweeted in February on vitamin D improving VO2 max ended up being ultimately retracted by the journal. In retrospect, the effect probably was a bit too dramatic. Thank you, @NBTiller, for providing the careful and thoughtful analysis below:

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Dr. Rhonda Patrick@foundmyfitness

Berberine shares many features with metformin but also has some differences. Animal and limited human studies demonstrate that berberine may exert pharmacological effects against certain chronic health conditions. Learn more in our overview article. t.co

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Dr. Rhonda Patrick@foundmyfitness

This was a double-blind, randomized controlled trial on 128 critically ill COVID-19 patients. Omega-3 also improved markers of kidney function. The results need to be confirmed in larger studies perhaps with increasing doses of fish oil (dose-response).

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Dr. Rhonda Patrick@foundmyfitness

Our understanding of how exercise affects the brain and body by way of the immune system continually evolves! For example: The release of IL-6, conventionally thought a simple marker of inflammation, actually plays a crucial role in the insulin sensitizing effects of exercise.

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Dr. Rhonda Patrick@foundmyfitness

Vitamin D as a regulator of serotonin could implicate it in neurodevelopment and neuropsychiatric disorders beyond ADHD. In my 2015 follow-up, co-authored with Dr. Bruce Ames, we discuss relevance for ADHD, bipolar disorder, schizophrenia, and more. t.co

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Dr. Rhonda Patrick@foundmyfitness

Does this mean we should be supplementing with low-dose lithium to prevent dementia? It's probably not so simple. I'm sharing my thoughts on this in today's newsletter which goes out shortly. Sign up here - t.co

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Dr. Rhonda Patrick@foundmyfitness

What do we know about the metabolic fate of nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) in tissues like the brain, liver, and muscle? In this clip, I talk about the 2018 paper which used isotope tracers in animals to find out... t.co

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Dr. Rhonda Patrick@foundmyfitness

Viral infection from influenza or SARS-CoV2 may increase Parkinson's risk (2 new studies). The nucleocapsid protein produced by SARS-CoV2 causes a Parkinson's protein to aggregate at 10x the normal rate. The spike protein had no effect on aggregation. t.co

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Dr. Rhonda Patrick@foundmyfitness

New video featuring Dr. Bill Harris of @OmegaQuant and four-decade expert of omega-3 science. We cover so much, but the major takeaway is that most people vastly undershoot omega-3 intake which may culminate in earlier than necessary death. t.co

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Dr. Rhonda Patrick@foundmyfitness

P.S. I interviewed the author of this study, Dr. Roland Griffiths, a while back! See it here: t.co (also on iTunes, if you can find it). He talked about so much including how psilocybin affects the default mode network and how this relates to depression.

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Dr. Rhonda Patrick@foundmyfitness

This must be so incredibly difficult. Thank you to the frontline healthcare workers that continue to endure this trauma for our communities. Dr. Seheult is a quadruple board-certified pulmonologist, educator, and cofounder of @MedCramVideos. See @RogerSeheult thread below. 👇

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Dr. Rhonda Patrick@foundmyfitness

This podcast is definitely going to be part of my regular listening queue. Congrats on the launch @mackinprof and @gibalam! Both are previous guests on the FoundMyFitness pod. I've learned so much from both.

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Dr. Rhonda Patrick@foundmyfitness

Even an average daily vitamin C intake ∼50% higher than the WHO recommends still falls short. A critical new finding is that scar strengths—a marker for collagen-related pathologies—depend on long-term vitamin C intakes, not on short-term intakes. t.co

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Dr. Rhonda Patrick@foundmyfitness

There is a fundamental difference between pharma drugs, which are designed to treat or ameliorate disease, and vitamins/minerals which are required to prevent disease. When you design a trial with a drug, you are looking at the efficacy of the drug in treating a disease.

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Dr. Rhonda Patrick@foundmyfitness

Vitamin D dose & frequency have been shown to be important in randomized controlled trials showing vitamin D can protect against respiratory tract infections. Weekly & daily doses have been shown to be protective but not monthly doses (ie. a single dose). t.co

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Dr. Rhonda Patrick@foundmyfitness

Most people think about the role zinc plays in immune function but it is also is important for DNA repair. For example, a zinc-deficient diet in men causes DNA damage in blood cells that can be mitigated by adding back dietary and supplemental zinc. t.co

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Dr. Rhonda Patrick@foundmyfitness

In last week's newsletter, I talked about how resistance training can support cardiovascular health in postmenopausal women. It's not just aerobic exercise! You can now read the issue - and sign up for free - in our archive. We send it out every week. t.co

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Dr. Rhonda Patrick@foundmyfitness

Severe caloric restriction in combination with exercise can disrupt ovulation but what effect does intermittent fasting without restricting calories have? Dr. Mattson talks about the research investigating the effects of intermittent fasting on hormones. t.co

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Dr. Rhonda Patrick@foundmyfitness

A wearable device that plays specific sounds at timed intervals was able to promote deep sleep through auditory brain stimulation in some participants. Deep sleep is important for brain repair and also for memory. Small study by @karliwalti et al. t.co

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Dr. Rhonda Patrick@foundmyfitness

Learn... • Effects of ketogenic diet vs. fasting • Impact of metabolic switching on the brain • How time-restricted eating and 5:2 fasting compare • Dangers of excess caloric restriction on muscle mass • How fasting affects hormones Show notes: t.co

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Dr. Rhonda Patrick@foundmyfitness

I have a new youtube interview coming out soon. Anyone want to help me annotate it? I need help sourcing and formatting additional information to be added to the screen. Science background and voracious reading of peer-review appreciated. ---> videoscholars@foundmyfitness.com

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Dr. Rhonda Patrick@foundmyfitness

Microplastics with a size of about 10µm should be able to access all organs, cross cell membranes, cross the blood-brain barrier, and enter the placenta. This underscores the need for further research into the health effects of microplastic exposure. t.co

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Dr. Rhonda Patrick@foundmyfitness

NEW INTERVIEW!! My expert interview series is BACK with Dr. Giselle Petzinger (@gpetzinger). We discuss the huge therapeutic potential of EXERCISE in Parkinson's disease. • Environmental causes • Genetics of PD ... more! Even omega-3 gets a mention! t.co

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Dr. Rhonda Patrick@foundmyfitness

Just over a decade ago, the International Agency for Research on Cancer classified shift work as a probable human carcinogen. @SatchinPanda explains how time-restricted eating is emerging as a means to offset some of the deleterious effects of shift work. t.co

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Dr. Rhonda Patrick@foundmyfitness

In common parlance, intermittent fasting usually describes something like 16:8. But not necessarily. Worse still, the research world has historically used this term for intervals that are the metabolic equivalent to something closer to prolonged fasting (48+ hrs in humans).

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Dr. Rhonda Patrick@foundmyfitness

Over the last few days, I've been sharing a lot of amazing clips from my talk with scientist @dr_epel. Please take a moment to give her a follow! It is a great privilege to have the presence of scientists that do work like hers here on Twitter.

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Dr. Rhonda Patrick@foundmyfitness

Mice with colon cancer on a normal diet given beta-hydroxybutyrate also slowed tumor growth similar to the ketogenic diet. A clinical trial has been started with people at risk for colon cancer who will be given a beta-hydroxybutyrate drink for 1 month. t.co

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Dr. Rhonda Patrick@foundmyfitness

People who smoked tobacco cigarettes were 2x as likely to develop heart failure compared to those who never smoked. There may still be some lingering effects of tobacco smoking on heart failure that may last for a couple decades after quitting. t.co

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Dr. Rhonda Patrick@foundmyfitness

More importantly, in addition to the muscle, we know that mitochondrial biogenesis generally happens in the brain as a result of exercise, too. Remember, mitochondrial biogenesis is the production of new healthy and young mitochondria! t.co

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Dr. Rhonda Patrick@foundmyfitness

9/ Finally, I just made my 10th appearance on @joerogan's show! We discussed... • Ketogenic diets and the brain • Potential role of omega-3 in longevity • Sauna and healthspan • Cold exposure • Covid stuff In other words, quite a bit!

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Dr. Rhonda Patrick@foundmyfitness

Spermidine is often referred to as a "fasting mimetic" or a "caloric restriction mimetic" because it activates autophagy. Learn more about the role of spermidine in autophagy in this 9-minute clip from Dr. Guido Kroemer. t.co

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Dr. Rhonda Patrick@foundmyfitness

Dr. George Church (@geochurch) and his colleagues used a gene therapy to reduce hallmarks, biomarkers, and diseases of aging in mice and may release it as a vet product for dogs, soon. Selecting genes acting as soluble factors may be key, because they overcome delivery issues.

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Dr. Rhonda Patrick@foundmyfitness

Two separate studies show vitamin D provides benefits for people with MS. High-dose vitamin D supplementation resulted in a 32% reduction in new brain lesions compared to placebo and reduced inflammatory immune cells related to disease severity. t.co

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Dr. Rhonda Patrick@foundmyfitness

Non-human primates with a preference for alcohol consumption that were administered FGF21 had a 50% reduction in their alcohol consumption. FGF21 changes neural transmission in a brain region that’s known to play a role in reward functions and addiction. t.co

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Dr. Rhonda Patrick@foundmyfitness

Vitamin/mineral supplements had a profound effect on correcting micronutrient insufficiencies in the US. ° Calcium: 40.5% -> 18.8% ° Magnesium: 54.6% -> 19.3% ° Vitamin A: 47.8% -> 0.57% ° Vitamin C: 46.3% -> 0.83% ° Vitamin E: 86.9% -> 0.5%

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Dr. Rhonda Patrick@foundmyfitness

Common misconception about science: Animal vs. human evidence is not a difference in hierarchy (where one is always fully subordinate to the other). Instead, animal evidence elucidates details that may even be impossible to achieve with a human study.

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Dr. Rhonda Patrick@foundmyfitness

I'll be giving a keynote lecture on May 5th at the Metabolic Health Summit in Santa Barbara, CA. Big thanks to @DominicDAgosti2 and his colleagues for the invitation to what will, no doubt, be a very fun event!

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Dr. Rhonda Patrick@foundmyfitness

To add fuel to the fire... A large randomized controlled trial (19K people) found older adults taking 100 mg of daily aspirin were more likely to be diagnosed with advanced, metastatic cancers & more likely to die from cancer than those taking a placebo. t.co

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Dr. Rhonda Patrick@foundmyfitness

Congratulations to @LaukkanenJari and colleagues for demonstrating the unique benefits of sauna use in combination with exercise in this 8-week randomized trial. The research coming out of @LaukkanenJari's lab continues to deliver profound new insights on the benefits of sauna.

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Dr. Rhonda Patrick@foundmyfitness

While it is best to try and get most of our ~30 essential micronutrients from food - many Americans are not doing so. This data suggests that a vitamin/mineral supplement may be an easy way to correct some micronutrient insufficiencies in those not obtaining them from their food.

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