A Scientific Guide to Living Longer, Feeling Happier, & Eating Healthier with Dr. Rhonda Patrick

Exercise is one of the best anti-inflammatory medicines you can get, and it also happens to be one of the best lifestyle remedies for depression.

There's no evidence that vitamin D helps prevent or treat COVID-19, but there's mounting evidence that with severe cases of COVID-19—people in ICUs and on ventilators—98% of people are vitamin D deficient.

Magnesium is found at the center of a chlorophyll molecule—chlorophyll is what gives plants their green color. Magnesium is very high in dark leafy greens. Almost half of the people in the United States don't get enough magnesium from their food.

Fat cells produce inflammatory cytokines ... Just having fat, particularly visceral fat, causes low-grade information. And you know what low-grade inflammation is? It means you're basically activating your immune cells a little bit all the time, and activated immune cells require a ton of energy, so you're taking energy away from your brain.

Salmon is one of the best sources of the marine omega-3 fatty acids EPA and DHA, which are extremely important for health— particularly brain health but also cardiovascular health.

Polyphenols, like blueberries, have been shown in multiple clinical studies to increase blood flow to the brain, improve cognitive function, and improve memory in young adolescents and older adults.

70% of the entire United States population has insufficient vitamin D levels.

There is a strong possibility—and this is a hypothesis—that vitamin D levels may play a role in the severity of COVID-19. It's not going to stop you from getting COVID-19, but it may play a role in how your body responds to it.

There's a low-hanging fruit to being happy, and that's making sure your body has the right micronutrients.

Rhonda takes a multivitamin every day to ensure she's meeting her micronutrient requirements.

Vegetarians have a lower all-cause mortality than non-vegetarians. All-cause mortality basically means dying from all types of diseases that are non-accidental.

If you don't have unhealthy lifestyle factors, then I think that eating meat is healthy.

There's an association with lower biological epigenetic age when you're eating fish or poultry.

Psychological stress has a pretty profound effect on the immune system. It's known to depress immune function on one hand but also to cause inflammation on the other hand.

Broccoli sprouts have 100x more sulforaphane than mature broccoli.

There have been studies showing that if you inject a person with an inflammatory cytokine, it causes depressive symptoms —compared to being injected with saline.

There have been studies showing that refined sugar acts on the reward pathway in the brain in a very similar manner to controlled substances like nicotine & methamphetamine—not to the same degree, but they're acting on the same systems.

Early-life exposure to dirt or even pet dander can help protect against asthma and other types of autoimmune diseases.