The Ledger
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Patrick: Low Omega-3 levels have a comparable mortality impact to smoking
“When you look at smokers with a high omega-three index, they have the same life expectancy as non-smokers with a low omega-three index. In other words, smoking was like having low omega-three, or having a low omega-three index was like smoking.”
Smokers With High Omega-3 Match Life Expectancy of Low Omega-3 Non-Smokers
“Smokers with a high omega-three index, they have the same life expectancy as non-smokers with a low omega-three index.”
Patrick: Pesticides like paraquat induce Parkinson's symptoms by disrupting mitochondria
“And those are chemicals that actually cause, we use them. Scientists use them. I've used it myself in the lab to induce Parkinson-like symptoms in animals because it disrupts your mitochondria, which are the, they're little organelles inside of almost all of y…”
Folate Deficiency Causes More DNA Damage Than Consuming Pesticides
“So folate, again, we have to get from our diet, and if we don't get enough folate, it actually causes damage to our DNA much more than eating a pesticide would, because folate is required to make new DNA.”
Dr. Rhonda Patrick: Minimum protein needed to prevent muscle catabolism is 1.2g/kg
“It turns out using new techniques that are more sensitive that in order to just prevent your body from like pulling from, you know, your skeletal muscle to get amino acids, the minimum amount of protein needed to take in is actually 1.2”
Using a Sauna Four to Seven Times Weekly Cuts Mortality by 40%
“People that use the sauna, for example, two to three times a week have a 24% lower all cause mortality compared to people that only use it one time a week. But people that use it four to seven times a week have a 40% lower all cause mortality compared to peopl…”
Patrick: Running Matches Antidepressant Efficacy of SSRIs
“It's undeniable that doing aerobic exercise, like they've compared running to classical antidepressants like SSRI, so serotonin reuptake inhibitors, right? The, in terms of the antidepressant effects, it's like the same only the running has all the other benef…”
Three Minutes of Vigorous Exercise Thrice Weekly Cuts Mortality by 50%
“I mean, there's studies showing that people just doing one to three minutes of like getting their heart rate up to 80% max heart rate for like one to one to three minutes, you know, three times a week. Is associated with, like, a 50% reduction in all-cause mor…”
Patrick: High Omega-3 Index Correlates with Five-Year Longer Life Expectancy
“People that have a high omega-three index, and that would be eight percent or more, Have a five year increased life expectancy compared to people with a lower omega three index, which is more like four percent.”
High Omega-3 Index Correlates With 5-Year Life Expectancy Increase
“People that have a high omega-three index, and that would be eight percent or more, Have a five-year increased life expectancy compared to people with a lower omega-three index, which is more like four percent.”
Every 100mg of Daily Magnesium Cuts Pancreatic Cancer Risk by 20%
“For every 100, you know, milligram increase in magnesium intake, there's something like a 20% decrease in pancreatic cancer risk.”
Patrick: Magnesium absorption caps out around 120 to 150 milligrams per dose
“I mean, it's about a hundred, I would say anywhere between a 120 to a 150 milligrams per dose. Like once you get above that, you're not really absorbing more. You're just kind of causing more GI distress.”
Patrick: Inorganic magnesium supplements are much less bioavailable than organic forms
“So like magnesium oxide or magnesium sulfate, like they're just not very bioavailable. Like you're not going to absorb as much from those, but if you get like the organic form, so this would be something that has like an organic molecule. So magnesium citrate,…”
Dr. Rhonda Patrick: Omega-3 Trials Show 25% Drop in Cardiovascular Events
“Those are the forms that have been used in randomized controlled trials with supplementation that have decreased cardiovascular events by like, 25% compared to placebo.”
Dr. Rhonda Patrick: Two Grams of Daily Fish Oil Raises Omega-3 Index to 8%
“Fish oil supplements, generally speaking, if you're taking around two grams a day,
Of a fish oil supplement, that is enough to raise someone from a four percent omega-three index, which is the low end, to a eight percent omega-three index, which is the high en…”
Patrick: Folate deficiency causes DNA double-strand breaks identical to ionizing radiation
“And he had done these studies where it was like, he took animals, put them on a low folate diet, similar to what some people in the United States get, and then he took the other group of animals and he irradiated them with ionizing radiation, ok? This is like,…”
Patrick: Physically active individuals need 1.6g of protein per kg daily
“And they also did some studies looking at, well, what if you're physically active, right? You're causing damage to your muscle. You're using a lot of energy. I mean, lots of things going on. That number goes up to 1.6 grams of protein per kilogram body weight.”
Patrick: Animal meat is the best source of concentrated essential amino acids
“Meat is, animal meat is probably one of the best sources because essential amino acids are very highly concentrated in poultry and meat and fish. If you're a vegetarian or a vegan, you just have to really work really hard and supplement with protein powders an…”
High-Dose Omega-3 Supplements Cut Muscle Disuse Atrophy by 50%
“So there's some work from Chris McClory. He had basically done some research that have found omega, high dose omega-threes could prevent disuse atrophy. So like when people are older, they're not using their muscles a lot. And when you're not using your muscle…”
Adding Bananas to Smoothies Destroys Blueberry Polyphenol Absorption
“There was a very, very recent study in 2023 that came out, and this was a controlled trial where people were given a smoothie with blueberries, either with and without the banana. And then metabolites of polyphenols were measured in their urine and blood. And …”
Dr. Patrick: Replacing saturated fat with vegetable oil does not increase CVD risk
“When you look at the data, taking people That are eating like a high saturated fat diet, so they're eating more like butter you know, saturated fat like coconut oil, and substituting that with vegetable oil. There's no effect in their cardiovascular disease ri…”
Dr. Patrick: People are better off avoiding vegetable oil for high-heat cooking
“It's still better, you're still better off avoiding the vegetable oil, particularly for cooking, like, in anything that's with heat, you know.”
Patrick: Approximately 70% of US Population Is Vitamin D Insufficient
“And so something around 70% of the U.S. Population Is insufficient in vitamin D three. So that, that is defined as having blood levels of vitamin D less than 30 nanograms per milliliter.”
20 Minutes in a Sauna Matches Physiological Benefits of Moderate Cycling
“Being on a stationary cycle, doing, you know, not, not anything crazy, but like a 120 watts, and then comparing that to sitting in a sauna for 20 minutes, doing each of those for 20 minutes, and they were comparable in terms of heart rate elevation during the …”
Patrick: Local heat application reduces muscle disuse atrophy by up to 40%
“Studies have been done where if you apply even just local heat, that you can cut that disuse atrophy by as much as 40%.”
Single Hyperthermia Session Produces Six-Week Antidepressant Effect
“They induce this feverish response, one Oh, 1.3 Fahrenheit, just one time. In people with, like, major depressive disorder, and they, or they did a sham control where they made them feel like they were getting hot, but it, like, wasn't hot enough. And the peop…”
Exercise Outranks Sleep Because It Can Compensate for Sleep Deprivation
“And by the way, exercise can forgive a lot of sins, including lack of sleep. That's why I start with that. And I don't make the sleep the most important. I actually think it's exercise.”
Patrick: Every 100mg magnesium increase reduces pancreatic cancer risk by 20%
“For every 100, you know, milligram increase in magnesium intake, there's something like a 20% decrease in pancreatic cancer risk.”
Dr. Rhonda Patrick: Farmed Salmon Require Exogenous Astaxanthin for Pink Color
“If you were to look at the fish before in the factories, before they inject it with astaxanthin, they look albino because they're lack, because they don't eat all the right things. So they're not naturally pink. I said inject, but I'm not sure. Maybe they actu…”
Patrick: Thin-skinned produce absorbs pesticides internally, requiring organic prioritization
“There are certain vegetables and fruits that are very thin skin that absorb it. So even if you wash the vegetable off, it's already been absorbed through the skin. And so, like, let's talk about an avocado versus a strawberry, right? Like, is it so important t…”
Patrick: Lutein and zeaxanthin improve crystallized intelligence in older adults
“There's been other studies in older adults where giving them lutein and zeaxanthin will improve crystallized intelligence.”
Adding Avocado Increases Carotenoid Bioavailability by Three to Six Times
“I also add an avocado and the avocado Also increases the bioavailability of those carotenoids, the lutein and zeaxanthin, by like up to six-fold. Anywhere between like three to six-fold.”
Patrick: Body Converts Plant ALA to EPA and DHA at Only ~5% Efficiency
“Your body does convert ALA from plant sources of omega-three into EPA and DHA, which is essentially what your, the final products that you need are, but everybody does it differently, and the conversion efficiency is about five percent.”
Dr. Patrick: Conventional beef has more omega-6 and less omega-3 than grass-fed
“If you're eating You know, for example, ground beef from a just conventional cow, then you're going to have a lot more of the omega six and less of the omega three.”
Patrick: Vitamin D Regulates Roughly 5% of Protein-Coding Human Genome
“So this hormone is, it's extremely important because it is regulating about five percent of the human genome, the protein encoding human genome.”
Magnesium Deficiency Prevents the Body From Utilizing Vitamin D
“It's actually a cofactor for both enzymes that convert vitamin D three into the circulating form of vitamin D that we go and we measure. It's called 25 hydroxy vitamin D and then eventually into the active steroid hormone. And so there's been studies showing t…”
Patrick: Heat Discomfort Triggers Upregulation of Endorphin Receptors
“When you release dynorphin, you have a response, a feedback loop in your brain where dynorphin causes your body to make more receptors to the feel good endorphin, and it sensitizes those receptors.”
Patrick: Nearly half of Americans have insufficient dietary magnesium intake
“Almost half of the US population is deficient in, or I would say they're, they get insufficient magnesium intake.”
Patrick: Nearly half of Americans have insufficient magnesium intake
“Almost half of the US population, they get insufficient magnesium intake.”
Patrick: Cooking vegetables increases bioavailability of magnesium and other minerals
“When you cook it does actually increase the bioavailability of not just magnesium, other minerals as well that are bound to that, that fiber matrix that which has phytate there.”
Patrick: About 96% of Americans do not consume enough potassium
“Something like 96% of the U.S. Population doesn't get enough potassium.”
Patrick: Cardiorespiratory Fitness in Children Correlates with Better Academic Test Scores
“Cardio respiratory fitness is another thing that's like, it correlates with academic performance. So like the better fit the child is, like they score better on a lot of academic tests as well.”
70-Year-Olds Produce 4x Less Vitamin D From Sun Than 20-Year-Olds
“So, for example, a 70 year old makes like four times less than their 20 year old former self.”
Patrick: Adequate Vitamin D Boosts Dietary Calcium Absorption by 40%
“So you absorb about 40% more calcium from your diet if you have adequate levels of vitamin D.”
Patrick: 30 minutes in 163°F sauna raises heat shock proteins by 50%
“Studies have been done looking at people that go into a relatively hot sauna, so this would be a 163 degree Fahrenheit sauna. If they stay in for 30 minutes, they can raise their heat shock proteins about 50% over their baseline levels.”