Dr. Rhonda Patrick - New Omega3, sulforaphane research, and more!

I think exercise is better than metformin for preventing type 2 diabetes, treating type 2 diabetes, and I also think it’s better than metformin at delaying aging… You’re better off exercising than taking a metformin pill.

Sulforaphane increases the excretion of harmful carcinogens like benzyne and acrolein, both of which are found in cigarette smoke and air pollution, by up to 60%.

The sauna has been shown to mimic some of the effects of moderate-intensity aerobic exercise. A 25-minute sauna session was comparable to 25 minutes doing ~100 Watts on a stationary bike... During the activity, heart rate and blood pressure increased in both instances, but then immediately after, heart rate and blood pressure dropped below baseline levels.

The other thing that DHA does is it's really important for transporting glucose across the blood-brain barrier, and this is a major hallmark of Alzheimer's disease, not getting glucose into the brain... DHA is important for increasing levels of the transporters that transport glucose across the blood-brain barrier.

I also wear a continuous glucose monitor, and one of the things I’ve noticed is that I absolutely need exercise in order to have good glucose regulation… If I don’t exercise for 3 days, I’ll wake up with significantly higher fasting blood glucose levels.

There are tons and tons of studies that have been published showing that taking either broccoli sprout extract, broccoli sprout powder, or even sulforaphane increases the levels of glutathione in the plasma and brain.

I absolutely think magnesium is really, really important.... At least back back in 2014, 45% of the U.S. population was not getting adequate amounts of it.

People with one ApoE4 allele have a 2-fold higher risk of Alzheimer’s disease, while those with two alleles have a 10-15x higher risk.

Taking metformin in the context of either aerobic exercise or strength training seems to blunt many of the positive effects of exercise.

The phospholipid form of DHA is the preferred form of DHA taken up into the developing brain; it’s taken up ~10x better than DHA found in the free fatty acid form.

Because magnesium is stored in muscle tissue and in bones, your body, any time it's low, pulls it out of those. So your plasma levels, unless you're severely deficient, aren't going to really indicate much of a deficiency. So the way that inadequacy or deficiency is measured is from dietary intake.

I’m not convinced that taking metformin in addition to exercise is good. In fact, I think it’s actually not beneficial for people who are exercising.

Sitting in a 163 °F sauna for 30 minutes increases heat shock protein levels by ~50%