The Best Vitality & Health Protocols | Dr. Rhonda Patrick

Dr. Rhonda Patrick, PhD, is a biomedical scientist and public science educator. She shares the exercise, nutrition, supplementation and lifestyle practices linked to better health and lower disease risk including specific cardio and resistance training routines, when and why to do intermittent fasting, ways to lower visceral fat, omega-3 sourcing, creatine for brain and muscle and peptides such as BPC-157. It’s broad and thorough coverage of how to build a total health program tailored to your goals and individual biology.

Articles

• Executive-related oculomotor control is improved following a 10-min single-bout of aerobic exercise: Evidence from the antisaccade task (Neuropsychologia)
• The effects of different aerobic exercise intensities on serum serotonin concentrations and their association with Stroop task performance: a randomized controlled trial (European Journal of Applied Physiology)
• The tenacious brain: How the anterior mid-cingulate contributes to achieving goals (Cortex)
• The effect of expectancy versus actual gluten intake on gastrointestinal and extra-intestinal symptoms in non-coeliac gluten sensitivity: a randomised, double-blind, placebo-controlled, international, multicentre study (The Lancet Gastroenterology & Hepatology)
• Does glutamine have a role in reducing infections in athletes? (European Journal of Applied Physiology and Occupational Physiology)
• Attenuation of influenza-like symptomatology and improvement of cell-mediated immunity with long-term N-acetylcysteine treatment (European Respiratory Journal)
• Vitamin E and the Risk of Prostate Cancer: The Selenium and Vitamin E Cancer Prevention Trial (SELECT) (JAMA)
• Sleep-Aligned Extended Overnight Fasting Improves Nighttime and Daytime Cardiometabolic Function(Arteriosclerosis, Thrombosis, and Vascular Biology)
• High-glycemic-index carbohydrate meals shorten sleep onset (American Journal of Clinical Nutrition)
• Dietary restriction selectively decreases glucocorticoid receptor expression in the hippocampus and cerebral cortex of rats (Experimental Neurology)
• A short-term, high-caloric diet has prolonged effects on brain insulin action in men (Nature Metabolism)
• Rapid and reversible control of human metabolism by individual sleep states (Cell Reports)
• Effects of Experimental Sleep Restriction on Energy Intake, Energy Expenditure, and Visceral Obesity (Journal of the American College of Cardiology)
• Brain responses to intermittent fasting and the healthy living diet in older adults (Cell Metabolism)
• Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes (Cell Metabolism)
• Associations between aerobic and muscle-strengthening physical activity, sleep duration, and risk of all-cause mortality: A prospective cohort study of 282,473 U.S. adults (Journal of Sport and Health Science)
• Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality (Nature Medicine)
• Enhanced muscle activity during interrupted sitting improves glycemic control in overweight and obese men(Scandinavian Journal of Medicine & Science in Sports)
• Effects of Vitamin D3 Supplementation on Epigenetic Aging in Overweight and Obese African Americans With Suboptimal Vitamin D Status: A Randomized Clinical Trial (Journals of Gerontology: Series A)
• Individual and additive effects of vitamin D, omega-3 and exercise on DNA methylation clocks of biological aging in older adults from the DO-HEALTH trial (Nature Aging)
• Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation (Scientific Reports)
• Creatine monohydrate pilot in Alzheimer's: Feasibility, brain creatine, and cognition (Alzheimer's & Dementia: Translational Research & Clinical Interventions)
• Individual and additive effects of vitamin D, omega-3 and exercise on DNA methylation clocks of biological aging in older adults from the DO-HEALTH trial (Nature Aging)
• Combined Vitamin D, Omega-3 Fatty Acids, and a Simple Home Exercise Program May Reduce Cancer Risk Among Active Adults Aged 70 and Older: A Randomized Clinical Trial (Frontiers in Aging)
• Enhancement of Learning and Memory by Elevating Brain Magnesium (Neuron)
• Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial (Sleep Medicine X)
• Effect of multivitamin-mineral supplementation versus placebo on cognitive function: results from the clinic subcohort of the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) randomized clinical trial and meta-analysis of 3 cognitive studies within COSMOS (American Journal of Clinical Nutrition)
• Rapid and sustainable detoxication of airborne pollutants by broccoli sprout beverage: results of a randomized clinical trial in China (Cancer Prevention Research)
• A Phase 3 Randomized Trial of Nicotinamide for Skin-Cancer Chemoprevention (New England Journal of Medicine)
• Microplastic contaminations in a set of beverages sold in France (Journal of Food Composition and Analysis)
• Impact of polyphenol oxidase on the bioavailability of flavan-3-ols in fruit smoothies: a controlled, single blinded, cross-over study (Food & Function)

Other Resources

• Dr. Mark Mattson (Found My Fitness)
• Dr. Darren Candow (Found My Fitness)
• Lovaza
• Mitopure
• Avmacol Extra Strength
• Renue by Science
• Tru Niagen
• Juvenon

Huberman Lab Episodes Mentioned

• Roger Seheult: https://www.hubermanlab.com/episode/how-to-enhance-your-immune-system-dr-roger-seheult
• Stacy Sims: https://www.hubermanlab.com/episode/dr-stacy-sims-female-specific-exercise-nutrition-for-health-performance-longevity
• Lauren Colenso-Semple: https://www.hubermanlab.com/episode/the-most-effective-weight-training-cardio-and-nutrition-for-women-lauren-colenso-semple
• Alex Marson: https://www.hubermanlab.com/episode/avoiding-treating-and-curing-cancer-with-the-immune-system-alex-marson

People Mentioned

• David Weck: founder Weck Method, rope flow
• Benjamin Levine: professor of exercise sciences, UT Southwestern
• Bruce Ames: professor of biochemistry and molecular biology, University of California, Berkeley
• Mark Mattson: professor of neuroscience, Johns Hopkins University School of Medicine
• Satchin Panda: professor of regulatory biology, Salk Institute for Biological Studies
• William Harris: CEO, Omegaquant