I stumbled across Dr Rhonda Patrick when I read an article by Tim Ferriss called…
Dr Rhonda Patrick is a biochemist and a scientist.
Dr Rhonda is the founder of FoundMyFitness and in a nutshell she…
- Has a Phd in Biochemical Science
- Has a Bachelor’s of Science degree in biochemistry/chemistry
- Had her dissertation published in a 2012 issue of Nature Cell Biology
- She investigated the effects of micronutrient (vitamins and minerals) inadequacies on metabolism, inflammation, DNA damage, and ageing and whether supplementation can reverse the damage.
- She investigated the role of vitamin D in brain function, behaviour, and other physiological functions.
- She investigated what role insulin signaling played in protein misfolding, which is commonly found in neurodegenerative diseases.
- She knows a sh#t ton about the role micronutrient deficiencies play in diseases of ageing
Do you want to live a long, disease free life?
Maybe Sulforaphane is the answer…
Dr Rhonda Patrick talks about the benefits of sulforaphane. It is a compound derived from cruciferous vegetables – richly found in broccoli sprouts.
Sulforaphane activates a special genetic pathway in our cells known as NrF2. In simple terms, the NrF2 is a master gene regulator – its in charge of approx 200 other genes. A few of which are our anti-inflammatory processes and antioxidant processes.
Sulforaphane promotes detoxification and prevents and combats cancer (what’s not to love?)
- 3-5 servings per week are sufficient (you can have more) to decrease the risk of cancer by 30% – 40%
- Eating glucoraphanin-rich broccoli significantly reduces your LDL cholesterol
- In mice with western diet-induced obesity, three weeks of sulforaphane supplementation reduced weight gain, leptin and insulin levels, and improved insulin resistance, glucose tolerance, and cholesterol
- Inflammation has been recognised as one of the causes of depression. By reducing inflammation, sulforaphane can help combat depression.
There’s a long list of reasons why you’d want to increase your intake of Sulforaphane – Joseph Cohen, the CEO of Self-Hacked has done some great research and he goes into further detail on his post called 39 Proven Health Benefits of Broccoli Sprouts and Sulforaphane
Dr Rhonda Patrick goes into significant detail about sulforaphane in her YouTube video below – be warned – its a long video!
To get started you need to buy some germinated organic broccoli seeds
See the YouTube video below for more detail on sprouting your own broccoli seeds.
Dr Rhonda Patrick on Fasting.
Have you ever heard of the circadian rhythm? Well I had never heard of it but this is basically your internal 24 hour body clock. Your brain will go through a sleep/wake cycle throughout the day and the official name for this is the circadian rhythm.
External light will effect your circadian rhythm but this isn’t the only thing effecting your circadian rhythm. Food is an influence, more importantly, it’s the timing of food intake that effects your circadian rhythm.
Fasting means nothing passing your mouth except water – no tea, no coffee, no alcohol!
“Even the bacteria that we harbour in our guts have a circadian rhythm with the species of bacteria changing according to the time of day.
Some bacteria dominate during the morning and others during the evening. Unfortunately, with the invention of artificial lighting and varying work schedules it has extended people’s eating times to occur much later in the evening and this can have very negative consequences.
Eating late at night also may “reset” peripheral clocks and result in misalignment of metabolism, which means when you wake up your metabolism is already at end of its cycle. So that’s the logic behind the circadian aspect which gets left out of some of the intermittent fasting philosophies that are popular and explains why time-restricted eating emphasises an earlier eating window and includes non-caloric xenobiotics as a breaking of the fast, something I’ve learned is a specific point of contention for people.”
Dr Rhonda Patrick
In short, our circadian rhythm effects our metabolism.
To aid weight loss try eating within an 9-12 hour window during the day.
Studies report that…
- Eating within an 11-hour window was associated with a decreased breast cancer risk and reduction in recurrence by as much as 36%.
- Earlier meal timing associates with improved effectiveness of weight-loss therapy in overweight and obese patients.
- Eating within a 12-hour window improved sleep and increased weight loss in normal weight people.
If you get up at 7.30am and have your morning tea or coffee at 7.45am then you can eat during the day up until 5.45pm. This gives you a 10 hour eating window and a 14 hour fasting window.
Give it a go and see how you feel. Maybe it will help with weight loss and improve your sleep patterns.
To read more about what Dr Rhonda Patrick had to say you can listen to the full podcast by Tim Ferriss.
Kindest Regards, Livvy
PS – Let me know how you get on.