#819: Rhonda Patrick, Ph.D. — Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging, Using Sauna for Longevity (Hotter is Not Better), and a Few Supplements That Might Actually Matter

Overview

This episode dives deep into actionable strategies for improving healthspan, mitigating age-related diseases, and optimizing physical and cognitive performance. Rhonda Patrick, Ph.D., shares insights on fasting, exercise protocols, sauna use, supplementation, and environmental health risks like microplastics. The conversation is packed with practical advice backed by rigorous scientific research.

Notable Quotes

- Being sedentary is a disease, and we need to think about it as a disease. — Rhonda Patrick, on the importance of VO2 max and cardiorespiratory fitness.

- You can reverse the aging of your heart by twenty years if you really put in the effort. — Rhonda Patrick, on the transformative effects of exercise.

- Alcohol is fun, but it's not great for the brain. — Rhonda Patrick, on balancing enjoyment with health risks.

🧬 Aging Parents and Cognitive Health

- Rhonda shares how simple interventions like multivitamins and vitamin D supplementation have improved her aging parents' cognition.

- Multivitamins, particularly Centrum Silver, have been shown to reduce cognitive aging by two years and episodic memory aging by nearly five years in older adults.

- Omega-3s, especially DHA, are critical for brain health, particularly for individuals with APOE4 genetic variants linked to Alzheimer’s. Rhonda recommends high-DHA fish oil or phospholipid forms like salmon roe.

- Sulforaphane, found in broccoli sprouts, activates NRF2 pathways, boosting glutathione production and detoxifying harmful chemicals like BPA and benzene. Rhonda credits sulforaphane for reducing her mother’s tremors.

⏳ Fasting and Ketosis

- Intermittent fasting (e.g., 16:8) improves glucose regulation, reduces inflammation, and activates repair processes like autophagy.

- Extended fasting (48+ hours) robustly activates autophagy, clearing cellular damage and reducing risks of neurodegenerative diseases.

- Rhonda emphasizes the importance of refeeding with protein after prolonged fasts to rebuild muscle and organ tissue.

- Ketosis, whether achieved through fasting or exogenous ketones, provides clean energy for the brain, reduces inflammation, and spares glucose for antioxidant production.

🏋️‍♂️ VO2 Max and Exercise Protocols

- VO2 max is a powerful predictor of longevity, with low cardiorespiratory fitness linked to higher mortality rates than smoking or diabetes.

- High-intensity interval training (HIIT), such as the Norwegian 4x4 protocol (four minutes of intense effort followed by three minutes of recovery), is highly effective for improving VO2 max.

- Vigorous exercise also produces lactate, which acts as a signaling molecule to enhance brain health, increasing BDNF and supporting neurogenesis.

- Rhonda combines HIIT, CrossFit, and zone 2 training to optimize both heart and brain health.

🔥 Sauna Use for Longevity

- Regular sauna use (4–7 times per week) is associated with a 66% lower risk of dementia and Alzheimer’s, likely due to activation of heat shock proteins that repair damaged proteins and prevent aggregation.

- Rhonda warns against excessively high temperatures (above 190°F), which may increase health risks.

- Hot tubs and hot baths (104°F for 20 minutes) can provide similar cardiovascular and detoxification benefits.

🌍 Microplastics and Environmental Health

- Microplastics are pervasive, found in bottled water, tea bags, chewing gum, and even glass bottles due to paint on lids.

- Reverse osmosis water filters are the most effective at removing microplastics, including harmful nanoplastics.

- Sulforaphane may help detoxify BPA and other plastic-associated chemicals by activating phase 2 detoxification enzymes.

- Rhonda advises avoiding plastic-lined coffee cups and switching to loose-leaf tea to minimize exposure.

🍷 Alcohol and Cognitive Risks

- Alcohol is a known carcinogen and disrupts sleep architecture, increasing dementia and cancer risks.

- Moderate consumption may have protective effects in non-APOE4 carriers, but Rhonda recommends limiting intake to 1–2 drinks per week for minimal risk.

- Alcohol’s inflammatory effects and gut permeability contribute to its negative impact on brain and overall health.