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Patrick is a huge fan of incorporating sulforaphane, a compound naturally occurring in cruciferous vegetables. For example, she adds broccoli to her smoothies 2–3 times per week. She opts to incorporate the compound due to its claimed antioxidant, anti-cancer, and anti-inflammatory effects. In terms of an estimate on dosage for the Lion’s Mane, Rhonda cites a study that showed significant improvements in cognitive function after 8 weeks of 3g per day vs placebo – for 50-80-year-olds with existing cognitive impairment. Reduced Cancer and Heart Disease Risk: Regular consumption of cruciferous vegetables, about 1-2 servings (1/2-1 cup) per day, is associated with a lower risk of various cancers and cardiovascular diseases, likely due to isothiocyanates, including sulforaphane. Cruciferous vegetable consumption associated with decreased cancer risk. In some folks with bladder cancer, they reduced mortality by 50%. Myrosinase is an enzyme that is activated when the cruciferous vegetables are crushed, chopped or chewed, but inactivated from sustained boiling or high heat. Fish Oil: Norwegian Pure-3 DHA (3 grams per day) Probiotics: Visbiome Probiotic (1 sachet per day) Vitamin D: Thorne – D3 1,000 IU (5 capsules per day, total of 6,000 IU of vitamin D daily, including 1,000 IU from Thorne Prenatal) PQQ (Pyrroloquinoline Quinone): Life Extension – PQQ 20 mg (1 capsule per day) Rhonda aims to eat salmon 2-3 times per week, which is what the American Heart Association recommends. Specifically, they suggest adults consume 500 mg per day of EPA and DHA. Which is ~2-3 servings of fatty fish per week (~8 oz). However, the average intake in Western society is only ~135 mg per day (which is about 2 servings of fish per month) Dr. Rhonda Patrick Diet: The Facts. Dr. Rhonda Patrick follows a micronutrient-dense Paleo diet to obtain at least 90% of her nutrients from food when it comes to diet. She eats mainly vegetables and fruits and sources all meat and fish from wild animals that feed on their natural diets in their natural habitats. Clinical studies point to 50-100 μmol sulforaphane per day; Sources of sulforaphane: broccoli, broccoli sprouts, brussel sprouts, cauliflower; Interestingly, broccoli rabe does not have a significant amount of glucoraphanin or sulforaphane; All cruciferous vegetables are isothiocyanates but not all contain sulforaphane Dr. Patrick regularly consumes sulforaphane, a compound derived from cruciferous vegetables like broccoli sprouts. She includes it in her smoothies 2-3 times a week. Sulforaphane activates a pathway called NRF2, which increases the expression of cell-protective genes and has potential health benefits. Dr. Rhonda Patrick is a fan favorite here at Eat.Move.Hack. We are bringing you some of Dr. Rhonda Patrick’s Diet Ideas so that you can follow more closely to her plan. First, a bit of background on Dr. Patrick. Dr. Patrick currently works with Dr. Bruce Ames as a postdoctorate fellow at Children’s Hospital Oakland Research Institute. But also it affects other. There's other studies showing in humans that healthy people that took about 14 grams of cruciferous vegetables per kilogram body weight per day, they decrease their circulating levels of IL6 by 20%. So again, it's that low grade, it's the bad IL6. In this clip, Dr. Rhonda Patrick describes the potential interaction between sulforaphane and iodine and stresses that iodine-deficient individuals or those with hypothyroidism should work with their physician to monitor thyroid hormone levels. Even the brief blanching that vegetables undergo prior to being commercially frozen reduces isothiocyanate availability. However, its possible to add active myrosinase from raw cruciferous vegetables or ground mustard seed to increase availability of isothiocyanates. Ghawi et al, 2013. Dr. Rhonda Patrick’s Recommended Supplements Overview Multivitamin - 1 daily - She switches between the below brands each month Pure Encapsulations ONE Thorne 2/Day Fish Oil - 4-6 grams of Omega 3’s daily - This is a high dose and 3 g’s daily is good starting place Rhonda uses Metagenics Other quality brands are: Nordic Naturals Patrick is a huge fan of incorporating sulforaphane, a compound naturally occurring in cruciferous vegetables. For example, she adds broccoli to her smoothies 2–3 times per week. She opts to incorporate the compound due to its claimed antioxidant, anti-cancer, and anti-inflammatory effects. The video discusses various effective strategies to reduce inflammation through diet and lifestyle changes. It emphasizes the importance of eliminating refined sugar from one's diet and highlights the significant impact of omega-3 fatty acids. Other recommendations include regular exercise, sauna usage, incorporating sulforaphane from cruciferous vegetables, and time-restricted eating Vitamin D – around 6,000 IU per day Purpose: Supports immune health, bone density, and mood regulation. Vitamin D is crucial for immune function, and many people are deficient. Rhonda’s high dose of 6,000 IU reflects the need to maintain adequate levels, particularly in those living in areas with limited sun exposure. Since mustard seeds also contain myrosinase, sprinkling mustard seed powder on cooked cruciferous vegetables can re-activate their ability to create sulforaphane. A 2013 scientific study confirmed that this process works! Bottom line: Whenever you cook cruciferous vegetables (from fresh or frozen), add a sprinkle of mustard seed powder. Clinical studies point to 50-100 μmol sulforaphane per day; Sources of sulforaphane: broccoli, broccoli sprouts, brussels sprouts, cauliflower; Interestingly, broccoli rabe does not have a significant amount of glucoraphanin or sulforaphane; All cruciferous vegetables are isothiocyanates but not all contain sulforaphane Brian Mackenzie & friends interview Dr. Rhonda Patrick about micronutrients, hyperthermic conditioning, & performance. Ben Coomber interviews Dr. Rhonda Patrick on micronutrients in health and disease. Rhonda makes a guest appearance on The Tim Ferriss Show podcast, Episode 12. Enjoy! [1hr 20mins]
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