My MB Alex breakdown is supported by Helix sleep. Bring is in the air and so are all of the allergens that come with it. Spring allergens means you need more sleep, but there are a ton of factors that can prevent us from getting a good night's rest. Night sweats, back pain, feeling the person next to you when they roll over a million times. We were so excited to hear that Helix wanted to partner with us. I've had my Helix mattress for about five years now and I have been sleeping so much better. Jonathan and also our kids love their Helix mattresses and all of those issues, night sweats, back pain, motion transfer, those things are significantly better with a Helix mattress. Helix delivers your mattress right to your door, which is so much fun with free shipping in the US. They have a 120 night sleep trial and limited lifetime warranty plus they're happy with Helix guarantee. Rest easy with seamless returns and exchanges. The happy with Helix guarantee offers a risk-free customer first experience designed to ensure that you're completely satisfied with your new mattress. Go to helixleap.com slash break down for 27% off site wide. That's helixleap.com slash break breakdown for 27% off site wide. helixleap.com slash breakdown. There are simple solutions out there that will improve the way you feel right now and the way you feel 10 years later, 20 years later. It's not just about living forever. It's about feeling good. It's about being independent. The cure for what ails us is a lot more in our control

than we've been taught to believe.

Instead of what should I avoid,

they should be thinking about what do I need.

Multivitamins and supplementation are the low-hanging fruit.

Doing two minutes of vigorous intensity exercise,

studies have found that you have like a 50% lower

cardiovascular-related mortality,

a 50% lower cancer-related mortality, a 50% lower cancer-related mortality, that's really significant. Nutrition also plays a role in our mental health as well. Many doctors would see that and be like, take an SSRI and you'll feel better. I think first and foremost, it's important to establish the role that chronic inflammation plays in depression, chronic depressive symptoms, anxiety. There are actually things going on chemically in your body that we have control over that can change the degree to which those depressive symptoms impact or damage your functioning. If you're feeding your body and your brain, all those things do get easier and the stress is less and then you're happier and like who doesn't want that? Shhh. Bhh. Hi, I'm Iambialic. I'm Jonathan Cohen. Welcome to our breakdown. This is a really important episode. Before we tell you more about this episode, we want to make sure that everyone is following us over on Substack. Myambialics breakdown is on Substack with never before seen content, never before heard content behind the scene scene stuff, are writing. So go over to My Reel X Breakdown on Substack. And now we're going to talk about this very important episode. What if there were things that were controlling your health, having huge implications on your physical well being, your emotional well being, but most people between 80 and 90% of people across the world were actually deficient in these key ingredients that could promote their well-being. I think for me this episode really brings to light the possibility that so much of your health is actually something you do have control over. And in many cases, you may be misdiagnosed with something or sent down an entire medical

journey that could be solved with some very, very simple changes in your diet or your supplements. And many people kind of roll their eyes when we talk about supplements, but we're gonna be speaking to Dr. Ronda Patrick. She's a scientist and a health educator, and she specializes in nutrition, aging, and disease prevention. And she's gonna tell us all of the things that so many of us could be doing that can change not only our physical health, but our mental health as well, before we get to the point where we feel like we have no other options. We have a lot of options. The steps that she's suggesting can increase our life expectancy, can reduce our risk of cancer and dementia and disease, all cause mortality. There are so many things that we can be doing, and specifically women. One of the things we cover, women are eight times more likely to have this negative effect, but this can be changed through the simple steps that she recommends. Dr. Patrick earned her PhD in biomedical science, did her graduate research at St. Jude's research hospital, where she investigated mitochondrial metabolism, apoptosis, and cancer. And her broader research has been published in literally all the big journals. And she specializes in many different aspects of nutrition, such as omega-3 fatty acids. She's a board member of the fatty acid research institute. Didn't even know that was a thing. And her goal is to challenge the status quo and encourage the wider public to think differently about health and longevity. We have such a fantastic time with her. I can't wait to share with you all of the wisdom that she has gathered. Dr. Rhonda Patrick, welcome to the breakdown in person. Break it down. Thank you. We're excited to talk to you about all of the things. There's so much health information. There's so much health misinformation out there. I wonder if you can tell us as we get started, what's your particular mission? Like why do you do what you do and what is it? So my mission is to age the best way that I can, basically delay aging as much as possible, delay age related disease, as much as possible and using science to understand how to do that, evidence-based research, and to share that with people that I love, my family, my friends, and the world, because I mean, why wouldn't I want everyone to age better and be happier and healthier? And so my mission is kind of twofold, right? Personal, I want to age better, but I also want people to understand how they can age better. What do you think people are getting wrong about our understanding of the aging process? I think understanding that the way we age isn't just about genetics. I think a lot of people think that genetics play a big role and genetics does play somewhat of a role, but it's a small role. I mean, it plays a more of a role in whether or not you're going to live to be 115. And when I say age better, I don't mean I want to live to be 100. Well, I'd be cool. But what I mean is I want to be healthy and active when I'm 70, 80, 85, maybe 90 years old. So genetics doesn't play as big of a role in the way you're aging with respect to your health span and your disease risk as much. It does play somewhat of a role. But your diet and your lifestyle play are really big role in that. And I think something that people aren't really understanding is it's not just about macro nutrients, our fat intake and our carbohydrate intake and our protein intake. Right? We're so focused on that, right? It's a big focus on nutrition. It's also about the things that are called micronutrients that we're not getting from our diet. And that, I think, is a big for me. I think people are just ignoring that and overlooking it, and it's so, so important. I think a lot of people sort of go through life like, I'm gonna eat the things that my parents feed me. Then I'm going to eat the things that I find at college and like maybe I'll be someone who works out but maybe I won't be. And then at some point you try to look your best for your wedding and you have children and then at some point your skin starts sagging, your hearing goes and your vision goes and then you get sick and die. I think for a lot of people,

that feels like the trajectory. Where am I getting it wrong? Because that's what it feels like to me. Well, you're right. It's basically like, I think people aren't thinking about, when they think about disease risk, they think about like, what's happening right now, right? So I talked about micronutrients, And these are 30 to 40 essential vitamins and minerals

that we have to get from our diet.

We can't make them.

We need to get them.

And we. right? So I talked about micronutrients and these are you know 30 to 40 essential vitamins and minerals that we have to get from our diet. We can't make them. We need to get them. And when you think about a deficiency in one of them, for example, you know, vitamin C comes to mind because this is one people think about scurvy, right? We you don't look in the mirror and say well I don't have scurvy. Therefore I'm getting enough vitamin C. Exactly what I do. Right? I mean, every morning I'm like, scurvy?

No. Good. But what you don't realize is, is that, well, there's subclinical deficiencies. In fact, like 40% of people aren't getting enough vitamin C, believe it or not. And the requirements aren't even that high. And so what happens is wound healing is not as well. So you're not going to like your wounds aren't going to heal as good.

Your immune system isn't going to be quite up to snuff.

So you're going to be getting sick more.

So things like that collagen production. is wound healing is not as well. So you're not going to like your wounds aren't going to heal as good. Your immune system isn't going to be quite up to stuff. So you're going to be getting sick

more. You know, so things like that collagen production is going to affect your blood vessels. They're going to be stiffer and weaker. And that sort of insidious type of damage accumulates with age and leads to age-related diseases. So you're exactly right. And I gave vitamin C, but that's not the best example because there's another one.

Yeah, there's examples where people are not,

I mean, 90% of people aren't getting enough colon from their diet. What's colon? Colin is a really important nutrient that is abundant in egg yolk. It's abundant in egg yolk. It's also in vegetables. You have to eat, you need soybeans or chickpeas as well, but you have to eat a lot of them or you have to supplement. And colon, the reason it's so important, and I said 90% of the population is not getting an adequate intake of it. The reason for that is because they're not really eating enough eggs or, you know, the vegetables that have colon in it. And colon is, first of all, it's a precursor for acetylcholine, which is an important neurotransmitter. It's also important to make phosphatital colon, which is important for all ourselves, including neurons and neurotransmission. But maybe even more important, it plays a very important role in what's called this methyl metabolism in our body. And methylation, you hear a lot about that. Well, I'll just save going into the weeds for another episode. But essentially what happens is something called homocysteine in our body doesn't get reconverted into methionine. And so we end up having high homocysteine. You may have heard of this. High homocysteine dramatically increases atherosclerosis risk, cardiovascular disease risk, also dementia and Alzheimer's disease. And that's just if you have a little bit less colon than you're supposed to have. This isn't like a clinical deficiency. When you start to have a clinical deficiency, you start to get fatty liver, non-alcoholic fatty liver. So 90% of people are walking around and they probably have high homocysteine and it's not something that's routinely measured. You go to your physician and you get like a standard test. You're not measuring for hom not measuring for home assisting usually. You have to like ask for it or you have to have a really good doctor. That's looking into that. And it's really important because it does biomark your cardiovascular disease risk and your Alzheimer's disease risk. And there's a simple solution. You can, you know, eat your eggs. About three eggs a day is enough to get women, women to their colon. There's a shortage in eggs. Or you can supplement is the other option as well. So phosphatidelecoline from lethicin is another option. So colon is very important also for, you know, the way our brain is functioning and brain development even. In fact, there's been studies showing that pregnant women, there was a randomized controlled trial showing pregnant women, even those meaning the RDA, which is around five, they were giving a little over that. So about 500 milligrams a day. They, their children did good, but when they doubled that to about 900 a day, those women had children that had dramatically better IQ tests, they scored better on cognitive function. So calling it plays a very important role

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