Dr. Rhonda Patrick: Diet Essentials For Healthy Living
The Knowledge Project with Shane Parrish
Farnam Street
4.7 • 2.9K Ratings
🗓️ 2 April 2024
⏱️ 92 minutes
🧾️ Download transcript
Summary
Dr. Rhonda Patrick explores the intricate world of nutrition and health.
Dr. Patrick provides a deep dive into the role micronutrients play in our daily health, detailing how deficiencies and insufficiencies in vitamins, minerals, fatty acids, and amino acids can lead to serious health issues over time.
Shane and Dr. Patrick also discuss the science behind deliberate heat exposure. She outlines the optimal sauna conditions—temperature, duration, and frequency—necessary for these health benefits and explains the physiological mechanisms.
Rhonda Patrick has a Ph.D. in biomedical science and a Bachelor of Science in biochemistry/chemistry from the University of California, San Diego. She has done extensive research on aging, cancer, and nutrition.
(00:00) Intro
(04:40) A philosophy for nutrition
(15:36) Micronutrients through supplements vs. food
(25:43) Wild-caught vs. farm-raised fish
(28:44) Organic vs. non-organic vegetables
(36:14) On macronutrients
(40:20) How protein levels differ in different foods
(45:27) The best morning smoothie recipe
(54:48) Dr. Patrick grades Shane's "GOAT" smoothie recipe
(59:14) Grass-fed vs. non-grass fed
(01:04:40) On vitamin D (Is sunscreen killing us more than the sun?)
(01:19:48) Deliberate heat and cold exposure
(01:44:27) Top three behavioral and diet interventions for life and health improvements
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Transcript
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| 0:00.0 | I did my postdoc training in nutrition and specifically looking at micronutrients. |
| 0:05.6 | So these are about 40 or so essential vitamins and minerals. |
| 0:10.6 | And these micronutrients are running our metabolism. |
| 0:14.6 | They're running everything, our neurotransmitters that we're producing. |
| 0:17.9 | So our cognition, just absolutely everything that is going on in our |
| 0:22.6 | bodies. So when you think about the micronutrients that you need in your diet, it makes it a little |
| 0:28.6 | bit easier to think about what you should be eating. |
| 0:54.6 | Music Welcome to the Knowledge Project, a podcast about mastering the best of what other people have already figured out so you can apply their insights to your life. I'm your host, Shane Parrish. If you're listening to this, you're missing out. |
| 1:01.0 | If you'd like access to the podcast before everyone else, special episodes just for you, |
| 1:06.2 | hand-edited transcripts, or you just want to support the show you love, join at fs.blog slash membership. |
| 1:12.8 | Check out the show notes for a link. |
| 1:16.7 | Today my guest is Rhonda Patrick, a research scientist with expertise in the areas of aging, |
| 1:22.8 | cancer, and nutrition. |
| 1:24.6 | I first came across her work years ago and a friend of mine sent me this mammoth article |
| 1:28.9 | she posted online on the benefits of Asana. |
| 1:32.6 | In fact, this is the reason I started to sauna. |
| 1:36.0 | Our main focus in this conversation is lifestyle habits that reduce biological aging, improve |
| 1:41.5 | health span, and improve our cognition. We cover a framework for approaching |
| 1:46.0 | nutrition and decisions about food, as well as a deep dive into vitamin D, sun, sunscreen, and hot |
| 1:53.7 | exposure. It's time to listen and learn. |
| 2:06.2 | Today's episode is brought to you by 8Sleep. |
| 2:11.7 | EightSleep's pod cover is redefining sleep, leveraging both data and technology to improve health. |
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