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Dr. Rhonda Patrick Goes In Depth on the Benefits of Vitamin D


The Vitamin D Sweet Spot and Its Relationship To Aging

This video is about how vitamin D regulates the aging process. In this video, you will learn important factors that affect vitamin production from your skin, what the optimal levels of serum vitamin D are, and how appropriate vitamin D levels (the sweet spot) prevents telomeres from shortening.


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About FoundMyFitness: Rhonda Patrick has a Ph.D. in biomedical science from the University of Tennessee Health Science Center, and St. Jude Children’s Research Hospital. She also has a Bachelor’s of Science degree in biochemistry/chemistry from the University of California, San Diego. She has done extensive research on aging, cancer, and nutrition.

It is Dr. Patrick’s goal to challenge the status quo and encourage the wider public to think about health and longevity using a proactive, preventative approach.

Learn more about Dr. Rhonda Patrick and her mission for FoundMyFitness at

#vitaminD #aging #telomeres

Is there an optimal daily dose of vitamin D for immune function? | Roger Seheult

Vitamin D's recommended daily allowance was established based on its role in bone metabolism. It remains unknown whether these levels are sufficient for optimal immunological functioning. A large meta-analysis of 32 studies, spanning nearly 50 years, suggests that 25-hydroxyvitamin D levels below 30 ng/mL are associated with a higher risk of death from all causes. In the context of COVID-19, a large associative study suggested that lower 25-hydroxyvitamin D are strongly associated with higher SARS-CoV-2 test positivity rates. In this clip, Dr. Roger Seheult and Dr. Rhonda Patrick discuss how to assess vitamin D requirements and its toxicity potential.

This clip was taken from the FoundMyFitness interview with Roger Seheult found at

Original episode published on March 3, 2021
???? #COVID19 #immunity #vitaminD #sleep ????

COVID Vaccine Myths, Questions, and Rumors with Rhonda Patrick and Roger Seheult

Dr. Patrick joins MedCram to discuss COVID 19 vaccines, spike protein, ivermectin, VAERS, breakthrough Infections, antibody dependent enhancement, fertility, delta variant, myocarditis, fluvoxamine, optimizing immunity, and more.

Dr. Rhonda Patrick is a cell biologist with a Ph.D. in biomedical science from the University of Tennessee Health Science Center and St. Jude Children's Research Hospital. Dr. Patrick is the Co-Founder of Subscribe to Dr. Patrick's YouTube channel here:

Roger Seheult, MD is the co-founder and lead professor at
He is an Associate Professor at the University of California, Riverside School of Medicine and Assistant Professor at Loma Linda University School of Medicine.
Dr. Seheult is Quadruple Board Certified: Internal Medicine, Pulmonary Disease, Critical Care, and Sleep Medicine.

Interviewer: Kyle Allred, Physician Assistant, Producer, and Co-Founder of

This conversation was recorded September 9, 2021

Topics covered:
00:00:00 - Introducing Dr. Rhonda Patrick and Dr. Seheult
00:01:20 - Should young and healthy get vaccinated?
00:06:47 - Risk of myocarditis
00:10:40 - Long-haul COVID
00:19:58 - Is spike protein from vaccines dangerous?
00:35:39 - COVID-19 Vaccine Adverse Event Reporting System (VAERS)
01:01:17 - Antibody dependent enhancement?
01:09:16 - Do COVID vaccines damage fertility?
01:14:13 - Will mRNA vaccines alter DNA?
01:22:32 - Are alternatives like ivermectin as effective as the vaccine?
01:42:02 - Do vaccines prevent Delta transmission?
01:56:04 - Will the virus become more deadly due to vaccines?
02:05:07 - T-cell immunity
02:08:34 - Long term side effects / were vaccines rushed?


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Media Contact:
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Interview Produced and Edited by Kyle Allred and Dan Patrick


All coronavirus updates are at (including more discussion on delta variant covid, delta plus variant COVID, COVID delta variant, moderna vaccine, and more).


MedCram medical videos are for medical education and exam preparation, and NOT intended to replace recommendations from your doctor.

#COVID19 #Deltavariant #Coronavirus

Dr. Rhonda Patrick on Vaccine Misinformation and Long-haul Covid

Taken from JRE #1701 w/Dr. Rhonda Patrick:

Vitamins D and K2

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Hard copy of the Pathophysiology text book,

Latest on Vitamin D

Basically, consider 400 units (10 mcg) per day

But, NHS mid Essex

Routine screening of vitamin D levels and prescribing of Vitamin D is not advisable.

Both clinical symptoms and risk factors must be present before measuring Vitamin D levels (25OHD).

As yet there is no clear evidence to prove the risks from non-symptomatic Vitamin D deficiency.


Vitamin D levels less than 30nmol/L (12ng / ml)

Oral capsules, 40,000 units (1,000 mcg or 1 mg) colecalciferol weekly for 7 weeks

(400 units per day = 2,800 units per week)

Vitamin D levels 30 – 50 nmol/L (12 – 20 ng / ml)

Buy your own, 400 units per day

Vitamin D levels more than 50 nmol/L (20 ng / ml)

Buy your own, consider, 400 units per day

Vitamin K1


Involved in blood coagulation (1929)

Found in plant foods like leafy greens

Vitamin K2


Mostly bacterial origin

Animal-based and fermented foods

Adult vitamin K Adequate Intakes, 90 -120 mcg

Fermented foods



High fat dairy from grass fed cows


Animal organs

Gut bacteria


Vitamin K might play a role, osteoporosis and coronary heart disease

Vitamin K-dependent proteins

Vitamin K2 supplements may improve bone and heart health, while vitamin K1 has no significant benefits

Promotes bone calcification

Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women

May prevent tissue calcification

Tissue-specific utilization of menaquinone-4 results in the prevention of arterial calcification in warfarin-treated rats

Vitamin K2 (MK-4) reduced blood vessel calcification whereas vitamin K1 did not

Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study

K2 may help with dental health

Especially with vitamin D

Links with liver cancer

Links with preventing advanced prostate cancer

Dietary intake of vitamin K and risk of prostate cancer in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition (EPIC-Heidelberg)

Synergistic effect with vitamin D

Vitamins D and K as pleiotropic nutrients: clinical importance to the skeletal and cardiovascular systems and preliminary evidence for synergy

Prevalence of hypercalcemia related to hypervitaminosis D in clinical practice

Determine the concentrations of 25-OH-vitamin D at which the risk of hypercalcemia

N = 25,567

Hypervitaminosis D was defined at serum 25-OH-vitamin D more than160 nmol/L (64 ng / ml)


382 samples were identified as the first record of hypervitaminosis D

39 presented hypercalcemia (10.2%)

Some had 25-OH-vitamin D levels between 161 and 375 nmol/L.

(most subjects presented hypercalcemia at serum concentrations of 25-OH-vitamin D less than 375 nmol/L, 150 ng / ml)

In 15 subjects, hypercalcemia could be directly attributed to vitamin D

In no case, serum calcium achieved concentrations considered as critical values (more than13 mg/dl).


Hypercalcemia due to vitamin D represented less than 4% of the total hypervitaminosis D detected

Less than 0.1% of the tests performed.


No strong evidence proves that moderate amounts of vitamin D are harmful without an adequate intake of vitamin K. However, research is ongoing, and the picture might become clearer in the near future.

Dr. Roger Seheult from MedCram on COVID-19 Vaccines, Vitamin D, and Heat Hydrotherapy

Physician and educator Dr. Roger Seheult (co-founder of MedCram Videos) shares his insights and experiences treating patients on the frontline of the COVID-19 pandemic. He describes the stages of the disease and how these stages not only correspond to the body's immune response but also dictate the type of treatment a patient requires. Dr. Seheult also discusses lessons learned from history about treating viral illness and how these lessons might help treat or even play a part in disease prevention.

Subscribe to MedCram Videos for medical lectures from Dr. Roger Seheult:

You can access the show's notes, timeline, and transcript here:

00:00:00 - Intro
00:03:33 - Dr. Seheult
00:06:20 - MedCram & COVID-19
00:09:37 - Science during a pandemic
00:12:46 - Early vs late COVID illness.
00:18:13 - Ventilation decreases transmission
00:20:28 - Masks
00:21:32 - Vitamin D and COVID-19
00:47:06 - Vitamin D synthesis in skin
00:53:43 - Vitamin D dosage
01:06:15 - Healthy circadian rhythm
01:07:38 - Sleep improves immunity
01:19:18 - Heat therapy boosts interferon
01:31:58 - On-going research
01:43:27 - COVID-19 Vaccines
01:54:25 - Long-hauler syndrome

Watch this episode to learn...
00:06:04 - How to compensate, as a clinician, for a loss of the usual hierarchy of evidence available when treating a new disease.
00:09:13 - Crucial differences in treating early vs. late-stage COVID-19 illness.
00:18:49 - How vitamin D drives broad gene regulatory effects mediated by a specialized vitamin D receptor element.
00:19:51 - How RDAs for vitamin D may be too low due to being established solely on calcium homeostasis.
00:32:07 - How vitamin D's ACE2/renin-angiontensin-promoting effects may drive the beneficial effects of the vitamin in COVID-19.
01:04:05 - How sleep deprivation is implicated in profound and immediate impairment of viral immunity.
01:19:03 - How genetic and antibody-induced failures of the interferon system underpin severe cases of COVID-19 and why interferon is so vitally important for viral response.
01:31:00 - How a safe protocol for hot hydrotherapy that anyone can use may boost the interferon response crucial to the early phase of viral response.
01:43:27 - How the mRNA vaccines from Moderna and Pfizer, the AstraZeneca vaccine, and the more traditional vaccines differ.
01:54:25 - How COVID-19 long-hauler syndrome promotes long-term side effects, including myocarditis and psychosis.

This episode is available as an audio podcast, just look up FoundMyFitness in any podcast player or visit the episode on Apple Podcasts here:

Get a free preview of our premium podcast, known as The Aliquot, by visiting the new Apple Podcasts preview version launched here:

This episode was fiscally sponsored through The Film Collaborative and a grant from a generous anonymous donor.

Dr. Mark Mattson on the Benefits of Stress, Metabolic Switching, Fasting, and Hormesis

In this episode, Dr. Mark Mattson discusses how stressing the body through exercise, fasting, and plant phytochemicals have beneficial effects on the brain and overall health.

Dr. Mark Mattson is an adjunct professor of neuroscience at the Johns Hopkins University School of Medicine and the former chief of the Neuroscience Research Laboratory at the National Institute on Aging. He is one of the most cited neuroscientists in the world, with more than 180,000 citations of his work noted in the scientific literature.

Dr. Mattson's rigorous work has advanced scientific understanding of brain aging and identified fundamental aspects of age-related neurodegenerative disorders, including Alzheimer’s disease and Parkinson’s disease. His most notable work has focused on how the brain responds to mild stressors, such as those associated with exercise and intermittent fasting.

You can access the show's notes, timeline, and transcript here:

Listen to this interview as an Apple Podcast:

Dr. Mattson's faculty bio page:

00:00:00 - Introduction
00:11:33 - Metabolic switch
00:16:14 - Different types of intermittent fasting
00:29:37 - Benefits from a ketogenic diet vs fasting
00:38:18 - Exercise and fasting
00:59:07 - Benefits of plant phytochemicals
01:25:18 - Safety considerations for fasting
01:34:43 - Fasting and women's hormones
02:03:42 - Fasting mimetics
02:18:51 - Ketone esters

DOCTOR REVEALS 4 Essential Foods YOU NEED To Eat To LIVE LONGER |Dr. Rhonda Patrick & Lewis Howes

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My guest today takes a more nuanced view of things, but she agrees that what you put into your body is foundational to your well-being, and there is no happiness without health.

Dr. Rhonda Patrick has a Ph.D. in biomedical science and has done extensive research on nutrition, aging, stress, and cancer. She trained as a postdoctoral fellow at Children’s Hospital Oakland Research Institute and has investigated the effects of micronutrient (vitamins and minerals) inadequacies on metabolism, inflammation, DNA damage, and aging and whether supplementation can reverse the damage. In addition, she also investigated the role of vitamin D in brain function, behavior, and other physiological functions.

Dr. Patrick frequently engages the public on topics including the role micronutrient deficiencies play in diseases of aging and the benefits of exposing the body to hormetic stressors, such as through exercise, fasting, sauna use or heat stress, or various forms of cold exposure. It is Dr. Patrick’s goal to challenge the status quo and encourage the wider public to think about health and longevity using a proactive, preventative approach.

I had the pleasure of finally sitting down with Dr. Rhonda Patrick, and she’s honestly one of the smartest people I have ever interviewed. We covered so much ground in our conversation, and she finds a relatable way to explain important science that can change your life. Knowledge is power, and I now feel much more well-equipped to make choices about what I eat and how I live.

Join me on Episode 967 to learn how to live longer, be happier, and eat healthier with the incredible Dr. Rhonda Patrick

Vitamin D, Vitamin C, Zinc and COVID - Prevention of COVID

Vitamin D, Vitamin C, Zinc, and COVID - Prevention of COVID

Does colder temperature make you more prone to getting a cold Or COVID?
Most health experts agree that people spend more time indoors and close contact with other people when it's cold, which increases germs spread.
Also, experts believe that our immune system may be more active when our body is warmer, as in during the summer months.

⏩ Prevention of COVID Timestamps
00:00 - Start
00:38 - Do Colder Temperatures make you more prone to getting COVID?
02:52 - Why are COVID more likely to cause infections in winter?
03:20 - Vitamin D and COVID
07:20 - Vitamin C and COVID
09:47 - Zinc and COVID

Back in 2007, there was this study…

- In this particular study looking at the spread of the influenza virus, they put guinea pigs together in a chamber and carried out different environmental experiments on them. They found that low relative humidities of 20%–35% were most favorable for infection, while the transmission was blocked entirely at high humidity of 80%.
They also found that when guinea pigs were kept at 5 °C, transmission occurred with greater frequency than at 20 °C, while at 30 °C, no transmission was detected.
The authors concluded that low relative humidities produced by indoor heating and cold
temperatures favored the spread of the influenza virus.

I also want to add that cold weather, by itself, can cause a runny nose without necessarily
having a cold allows for the virus to be carried in those secretions, which probably facilitates transmission.

40% of common colds are caused by rhinoviruses. The second most common cause of cold is the coronavirus, the normal one, not this covid.
Its been shown that the rhinovirus reproduces more quickly at cooler temperatures means you might catch a cold more quickly if you're chilly.

And this probably applies to the coronavirus as well.

It's likely that with the combination of all of these 5 factors, meaning cooler temp, lower humidity, people staying indoors more often in winter months, cold weather causing runny noses, and our immune system is more active when it's warmer, these combinations of factors likely explain why colds, flu, and COVID are more likely to cause infections in the winter months.

But there is likely a 6th factor as well. And that is vitamin D. Our bodies don't usually make vitamin D unless we get sunlight. In the winter months, for most of us in this world, we don't get enough sunlight to make enough vitamin D. Unless you live warm, maybe you are the exception. So if you aren't getting enough sunlight in the winter months, that means you have to get enough vitamin D in your diet. And if you don't do that, you will have low vitamin D levels. Vitamin D helps regulate or Calcium levels and is essential for bone and muscle health. It also plays a role in regulating our immune system, but its exact role is not known.

Why is this important for the common cold, flu, and perhaps with this novel, the coronavirus that's causing COVID? Well, vitamin D doesn't affect these viruses themselves. Instead, it affects our immune systems.

So what is my recommendation for taking Vitamin D?
The best thing to do is check with your doctor to see if you might have low vitamin D, and if it is low, you'll def need to get more vitamin D, especially during the winter months.

Vitamin C is a water-soluble vitamin. It is vital to white blood cells that help to fight infections and overall immune system health. Vitamin C is also essential for iron absorption, and being deficient in iron can make you more vulnerable to infections in general.
The normal, recommended daily intake of vitamin C for adults from the diet and/or supplements is 75 to 120 mg. In addition, you can get about 80 to 90 mg from a cup of orange juice or sliced orange, or even more from kiwi fruit or a cup of sweet peppers.

Zinc has become one of the most popular suggestions for reducing symptoms of COVID.
Some studies showed that zinc reduces the duration of a cold by half, while others showed no effect. Another study found that the type of zinc taken determined the result—zinc gluconate lozenges that provided 13.3 milligrams (mg) of zinc lessened the duration of colds, but zinc acetate lozenges that provided 5 mg or 11.5 mg of zinc did not.

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#vitamind #vitaminc #covid

Vitamin D3's role in immune function | Rhonda Patrick

Vitamin D is a steroid hormone that is a major regulator of immune function and plays a particularly important role in preventing respiratory tract infections. Vitamin D activates the innate immune system, which elicits an early antiviral response. The vitamin binds to receptors on neutrophils, macrophages, and natural killer cells and stimulates them to produce microbial peptides that have antiviral activity. Vitamin D also increases T-regulatory cells, which play a major role in keeping the immune system in check, particularly when it comes to autoimmune diseases. Vitamin D inhibits the production of proinflammatory cytokines, which can play a role in a cytokine storm. In this clip, Dr. Rhonda Patrick details the critical role that vitamin D plays in the immune response.


This was from a special-edition Q&A focused on COVID-19. Questions poured in from our email newsletter subscribers, and I tried to answer them. Never miss out again, get FoundMyFitness unfiltered and direct to your inbox at

Or, you can even do a little bit better, by getting in on our LIVE members-only Q&A every single month. Learn more about becoming a premium member at

About FoundMyFitness: Rhonda Patrick has a Ph.D. in biomedical science from the University of Tennessee Health Science Center, and St. Jude Children’s Research Hospital. She also has a Bachelor’s of Science degree in biochemistry/chemistry from the University of California. She has done extensive research on aging, cancer, and nutrition.

It is Dr. Patrick’s goal to challenge the status quo and encourage the wider public to think about health and longevity using a proactive, preventative approach.

Learn more about Dr. Rhonda Patrick and her mission for FoundMyFitness at

#VitaminD #COVID #immunefunction

DR. RHONDA PATRICK Discusses COVID-19 and VITAMIN-D Deficiencies Putting Us At Risk

Dr. Rhonda Patrick, PhD. breaks down the scientific data highlighting very real risks of Vitamin-D deficiencies for those with compromised immunity. This is information EVERYONE must know!
⬇️GET Your Vitamin-D Levels tested at: ⬇️
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Rhonda Patrick on Diet-Gene Interactions, Epigenetics, the Vitamin D-Serotonin Link and DNA Damage

Our genes influence the way we absorb and metabolize micronutrients. Nutrigenomics looks at the influence genetic variation has over micronutrient absorption/metabolism and the biological consequences of this dynamic relationship. Our diet also influences which of these genes are turned on or off! Emerging evidence in the field of epigenetics has demonstrated that not only can we change the expression of our own genes within our own lifetime; sometimes these changes are heritable and affect our children and grandchildren. In this talk we’ll be exploring the intersection between genetics, nutrition, and environment: how your diet, micronutrients, exercise, heat stress, and sleep can change the expression of your genes and how this has profound effects on the way your body functions and ages.

Rhonda Perciavalle Patrick, Ph.D. is an assistant scientist at Children’s Hospital Oakland Research Institute working with Dr. Bruce Ames. She investigates the effects of micronutrient (vitamins and minerals) deficiencies on metabolism, inflammation, DNA damage, and aging in people. She also researches the role of vitamin D in brain function and dysfunction.

In addition to Rhonda’s active role as a researcher, she also functions as a science communicator for a broad lay audience via her web and video presence found at She is passionate about disseminating health-related information in a way that the general public can easily understand. She is a frequent speaker and writer on topics ranging from general health and wellness, to diet and aging, to vitamins and their effects. It is Rhonda’s goal to challenge the status quo and encourage the wider public to think about health and longevity using a proactive, preventative approach.

Rhonda earned her Ph.D. in biomedical science from the University of Tennessee and performed her graduate research work at St. Jude Children’s Research Hospital. She also has a Bachelor’s of Science degree in biochemistry/chemistry from the University of California, San Diego. She has done extensive research on aging, cancer and nutrition, and metabolism.

How Vitamin D Regulates Aging Part 1 - Dr. Rhonda Patrick

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We've learned that we can control the expression of our genes through epigenetic factors. Dr. Rhonda Patrick explores epigenetics and the particular importance of Vitamin D. Filmed live at Paleo f(x) Austin. Filmed live at Paleo f(x) Austin. (Re-upload)

Vitamin D may reduce susceptibility to COVID-19-associated lung injury | Rhonda Patrick

Vitamin D is a steroid hormone that participates in innumerable pathways in the human body involving electrolytes, mood, immunity, and much more. Vitamin D deficiency is more prevalent in older adults and those who live in northern latitudes, have dark skin pigmentation, or have obesity. Evidence suggests that vitamin D supplementation markedly reduces the risk of viral respiratory infection in those who have low vitamin D levels. This might be due to vitamin D's effects on ACE-2, an enzyme that protects against acute respiratory distress syndrome. Loss of ACE-2 due to infection from SARS-CoV-2 (the virus that causes COVID-19) could explain how the virus leads to acute respiratory distress syndrome. In this clip, Dr. Rhonda Patrick discusses the role of vitamin D in preventing and treating COVID-19 and concludes by sharing her thoughts on supplementing with vitamin D.

This clip was taken from the the FoundMyFitness COVID-19 Q&A #1 with Rhonda Patrick found at

About FoundMyFitness: Rhonda Patrick has a Ph.D. in biomedical science from the University of Tennessee Health Science Center, and St. Jude Children’s Research Hospital. She also has a Bachelor’s of Science degree in biochemistry/chemistry from the University of California. She has done extensive research on aging, cancer, and nutrition.

It is Dr. Patrick’s goal to challenge the status quo and encourage the wider public to think about health and longevity using a proactive, preventative approach.

Learn more about Dr. Rhonda Patrick and her mission for FoundMyFitness at
#vitaminD #Covid19 #lunginjury

How Vitamin D Regulates Aging Part 2 - Dr Rhonda Patrick

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Dr. Rhonda Patrick continues her talk on Vitamin D's role in the aging process. She explores the prevalence of Vitamin D deficiency and the factors that contribute to regulation of this all-important nutrient. Filmed live at Paleo f(x) Austin.

Bruce Ames on Triage Theory, Longevity Vitamins & Micronutrients

In this video Dr. Rhonda Patrick interviews Dr. Bruce Ames about his triage theory, which he proposes that the body has developed a rationing response to shortages of micronutrients (vitamins and minerals) throughout evolution. When cells run out of a vitamin or mineral, that scarce micronutrient is allotted to proteins (in the body) essential for short-term survival. Proteins needed for long-term health, including those that protect DNA, lose out and become disabled and lead to diseases of aging. In addition they discuss how RDAs are chosen and what Bruce calls “longevity vitamins” which he calls a class of nutrients that exist mostly to prevent degenerative diseases of aging in addition to essential vitamins and minerals.

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00:00:00 - Introduction
00:02:36 - Triage theory
00:15:21 - Vitamin K
00:21:07 - RDA vs RDI vs EAR
00:31:45 - Vitamin D
00:36:28 - Enough is enough
00:41:42 - Diet vs supplements

#Triagetheory #supplements #diet #longevity

Micronutrients for the Prevention of Age-Related Diseases and Brain Dysfunction


- Vitamin D controls over a thousand genes and ties into longer lifespans
- Depression correlates with inflammation and omega-3 fatty acids
- Internal gut environment affects mood and immune system
- Magnesium is essential in DNA repair
- Caloric restriction impedes cardiovascular disease, cancer, brain atrophy, and nerve degeneration
- Gene expression is influenced by food, stress, and exercise (epigenetics)

Dr. Rhonda Patrick’s research is in molecular mechanisms that interrelate aging, cancer, and nutrition. She shares insights from her academic studies and research on the best ways to increase healthspan using a proactive, preventive approach.

- Ph.D. Biomedical Science, University of Tennessee Health Science Center; B.S. Biochemistry, University of California, San Diego
- Postdoctoral Fellow, Children’s Hospital Oakland Research Institute with Dr. Bruce Ames
- Research and publications in the links among mitochondrial metabolism, apoptosis, and cancer, in micronutrients, inflammation, and DNA damage, in Vitamin D, brain function, and behavior, and in insulin signaling, protein misfolding, and neurodegenerative diseases
- Co-Founder, “Found My Fitness” online platform promoting optimal health and performance through deeper understanding biology

Lecture organizer: BioBalance Institute

Rhonda Patrick at Orthomolecular Medicine Congress in Bussum, Netherlands (Keynote Oct. 3rd, 2015)

In this video recorded Oct. 3rd, 2015, Dr. Rhonda Patrick delivers the keynote lecture at the Orthomolecular Medicine Congress in Bussum, Netherlands (MBOG Congres 2015).

Discussion includes how micronutrient inadequacies are very prevalent, and how her mentor, Dr. Bruce Ames, found that the body does a strategic rationing so that those proteins and enzymes in the body which are essential for short-term survival get their share of vitamins and minerals at the expense of other proteins and enzymes that are essential for long-term survival. This results in insidious types of damage and may lead to diseases of aging such as cancer and neurodegenerative diseases.

She also discusses her ongoing clinical research on the role of DNA damage in cancer and aging and how her data shows that obese individuals have much more DNA damage than lean individuals, her recent research on how vitamin D is needed to produce serotonin in the brain and how this may be relevant for the prevention of autism because serotonin shapes the structure and wiring of the developing fetal brain. Finally, she talks about her research on how omega-3 fatty acids regulate serotonin release from neurons and receptor function and how vitamin D and omega-3 fatty acids are important to prevent brain dysfunction particularly in individuals that have gene polymorphisms in the serotonin pathway that predispose them to low serotonin.

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Dr Rhonda Patrick How Your Diet, Exercise, and Even Hyperthermic Conditioning Can Change the Expr

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Dr. Matthew Walker on Sleep for Enhancing Learning, Creativity, Immunity, and Glymphatic System

This episode features Matthew Walker, PhD, who is a professor of neuroscience and psychology at the University of California, Berkeley, and serves as the Director of the Center for Human Sleep Science. Formerly, Dr. Walker served as a professor of psychiatry at the Harvard Medical School.

Walker's research examines the impact of sleep on human health and disease. One area of interest focuses on identifying vulnerability windows during a person's life that make them more susceptible to amyloid-beta deposition and, subsequently, Alzheimer's disease later in life.

In this episode, we discuss how sleep plays a critical role in learning and memory, in the regulation of emotions including loneliness, in the function of the immune system, preventing the formation of amyloid beta plaques in the brain and Alzheimer's disease, glucose regulation and insulin sensitivity. We also discuss how certain dietary macronutrients affect sleep, the effect of sleeping pills and alcohol on sleep, the accuracy of sleep trackers, and so much more.

00:00:00 - Introduction
00:00:18 - Sleep during development
00:04:14 - Sleep boosts learning
00:13:05 - Learning in contexts
00:18:11 - REM enables creativity
00:23:17 - Dream recollection
00:26:27 - Loneliness
00:35:28 - Impulsiveness
00:38:20 - Psychiatric conditions
00:43:00 - Meditation for insomnia
00:44:09 - Light exposure
00:51:42 - How much sleep is enough?
00:56:08 - Temperature triggers sleep onset and depth
01:02:08 - Panacea
01:09:11 - Immunity & Cancer
01:16:26 - Hormonal imbalance
01:18:40 - Alzheimer's
01:27:59 - Sleep depth
01:30:47 - Sleep apnea
01:33:26 - Preventing dementia
01:36:15 - Sleep changes with age
01:40:34 - Sleep tracking technology
01:43:07 - Blood pressure
01:45:40 - Evolutionary drive
01:48:14 - 4 Pillars of Sleep
01:51:30 - Sleep chronotypes
01:57:50 - Blood sugar regulation
02:04:23 - Appetite & satiety
02:11:10 - Microbiome
02:15:19 - Tips for better sleep
02:20:36 - Alcohol and Caffeine
02:24:05 - Maijuana, CBD, THC
02:26:40 - Sleeping pills
02:31:19 - Cognitive-behavior-therapy for insomnia

▶︎ Get the episode's show notes and transcript.

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