Dr. Rhonda Patrick
Appearances
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Not like a CrossFit style.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Not like a full on, like the hardest thing that you usually do when you're on your game, but like 10 minutes, right? Go on 10 minutes, get on a Peloton or a bike or whatever. And you do a 10 minute, whatever your program is. And it will, I do it all the time.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I do it all the time. Because you're sleep deprived all the time.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Well, like if I'm like going to Florida, I live in California and I have to give a talk at like eight in the morning, which is like five in the morning my time. And I'm already sleep deprived from the travel, right? I will absolutely get up and do a hit first thing in the morning before the talk, even though it's already pretty darn early for me. And you're tired. And I'm tired.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And that's the last thing I want to do. But like I'm like 10 minutes. Really? Like I'll sit and drink coffee for 10 minutes. What's going to be better? Right?
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It probably depends on a lot of factors, other factors too. I will say this, you mentioned doing the HIIT like the day before you're gonna go, you know you're gonna be sleep deprived, right?
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
But you know what, in a way, so I'm talking about like, I talked about doing it right before whatever your meeting or your podcast or whatever it is, you have to be on point, right? Mostly because like that's when you really like, you do, it's like the peak.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
But I will say this, yes, if you do it before, you still get brain benefits because, again, coming back to lactate, so lactate, it all comes down to, in order to make lactate, you have to work hard. You have to be going 85% of your max heart rate and doing that 10, 20, 30 minutes, right? The more you do it, it's a dose-dependent effect. That lactate goes into the brain.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
In fact, the brain is one of the biggest consumers of it. And it increases something in the brain called brain-derived neurotrophic factor, BDNF. And this is something that will help you. It's something that increases the growth of new neurons in the hippocampus. It increases the connections between neurons, right?
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So you're actually going to help with memory, long-term memory, short-term memory as well. And it also improves something called neuroplasticity. So that is the ability of your brain to adapt to a changing environment, right? And that's very important. As we age, our brain becomes, quote unquote, less plastic, less adaptable. We're not able to change. You can't teach an old dog new tricks, right?
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
You've heard that. It's kind of like that. Like your brain is less adaptable. Well, neuroplasticity is something that you want to maintain it with age. And brain-derived neurotrophic factor regulates that. So because you're getting that brain-derived neurotrophic factor, and there have been a variety of studies that have really shown that you do increase it from a particularly vigorous exercise.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Again, the lactate's key. So going back to your question, I do want to sort of caveat what I originally said with, yes, it is going to improve brain function doing it before as well. But if you're wanting that like... immediate blood flow effect where you just, you feel it, like really doing it right before is- Is better. Yeah, kind of better.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Right, yeah. See what I'm saying?
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
No, I don't, not for the brain. For the glucose stuff, it lasts.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
The body, but not the brain.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Not the brain. No. Yeah. It does. You do need at least like you're going to start to feel tired.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Right. And you might actually need like a little nap or something. A little nap.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So I talked to Dr. Sachin Panda about, he's talked about naps a lot and he's a circadian biologist and really an expert. And he really does think that naps are useful, particularly when you are sleep deprived. And so if you can nap, Great. I'm not really a napper. Like it's hard for me to nap. Like even when I'm tired, I'm not sure why, but it's just who I am.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And so I'm not saying I never do nap, but it is kind of, I think, especially if I'm like amped up on, I know I have to do something like, you know, then I'm like, it's hard to shut down.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So I always go to the exercise. Like I'll, I will just go to the gym, even though I'm tired. I go to the gym, not for long. Sometimes it's like 15 minutes. You know, and it does, it helps me. It really helps a lot.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Try to go to bed earlier, exactly. That's exactly what I, if you can't, like if you're like a conference thing where it's like multiple nights where you're staying up late, you go, you know, leave as early as you can. But again, that's where the exercise comes in. Like it really does. Like even just doing it in your hotel, like I have this go-to routine I'll do in my hotel room.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It's kind of like a version of what CrossFitters call the Cindy workout. So I'll do 10 push-ups and then I do 10 V-ups, which are kind of like a version of a sit-up. And then I do like 15 bodyweight squats. And I do it over and over and over for like 10, 15 minutes.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
No rest.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I do it 10 minutes.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, I go from one to the next to the next. I mean, I'll catch my breath for a minute, but the recovery is very short, maybe 20 seconds. So you're keeping your heart rate up the whole time. I keep my heart rate up the whole time, and usually, in many cases, I only do 10 minutes. If it's a hotel room workout where I just need to do something quick and get it, but it really works.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
The Cindy workout, yeah.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, absolutely.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
You can measure it, but like heart rate is a good way. Like if you're getting up to like 85%, so I wear my Apple Watch, right? And if you're getting up to like, you know, 85% of your max heart rate, 80, 85%, you're most likely going to be making lactate.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
burns it burns does it burn like in the muscle group or more than the lungs i feel it in the muscle group when i'm doing when i'm doing things like body weight squats or biking or push-ups yeah i mean you feel it it feels heavy it feels like it hurts i mean even yeah you know doing body weight squats are great there's a study that came out i don't know it was like
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
six months ago or something that showed doing 10 body weight squats every 45 minutes throughout like an eight-hour-ish workday was better for glucose regulation, so this is your blood sugar regulation, than a 30-minute walk. And I timed myself, it took me 27 seconds to do 10 bodyweight squats. So these are like exercise snacks, right? These are things that you do.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It's a great way to break up your sedentary time. So when you're sitting in your office for hours at a time, you're sedentary. And it's interesting because There's been a lot of research that have come out over the past few years showing that being sedentary, I always used to think of being sedentary as like, you're not physically active. And sometimes I still use that word, you're sedentary.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It's true. When you're sedentary, you're not physically active. And that's typically when you're doing a study and you're categorizing someone in a group, right? But you can be sedentary and still be physically active. So like I do a lot of sitting when I'm at my computer, when I'm researching something, reading studies, you know, I'm at my computer or I'm doing a podcast, I'm sitting.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I sit for multiple hours, right? That is sedentary time and that has been shown to be an independent risk factor for certain cancers. Wow. Meaning independent of your physical activity even.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
which is interesting because it makes you think, wow, exercise, now getting up and doing a two minute, three minute, you do some high knees or you do some burpees or some squats or something where you're getting that physical activity, And you just do it for a couple of minutes and you break up your workday. What's really interesting is there's been studies showing that.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
There's exercise snacks in a structured way, like I just said, right? Where you're like, okay, I set a timer. Every 45 minutes, I'm going to get up and do 10 bodyweight squats. Okay, that's a structured exercise snack. Well, some people have unstructured exercise snacks. So let's say they work on the fourth floor of an office building. And they walk the stairs. They sprint the stairs. Ooh.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
They sprint the stairs. They get their heart rate up, right? Let's go. Yeah. So there's been large studies. Interesting.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah. Yeah.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
No. It's still good to walk the stairs too, right? Okay, let me define sprint because if we're talking about a coach sprint, no. They're not doing what a coach sprint would be. What I mean is they're going fast, okay? They're running. Yeah, right, right. They're going faster than just walking. They're not sprinting in the coach sense of the word.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Thank you for pointing that out because people might be like, Lana, you're crazy. They're not sprinting. No way. And you're right.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
As fast as they can up the stairs. And their heart rate's getting pretty high. And this has been measured because there's been large studies that have put accelerometers on people where they measure their heart rate. And they found that people that do anywhere from between two to six minutes of this sort of unstructured type of vigorous exercise, they have a 40% lower cancer-related mortality.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Come on. 40% were lower all-cause mortality, so dying from all causes. 50% lower cardiovascular-related mortality. This is incredible because this was even in people that identified themselves as non-exercisers. In other words, they don't go to the gym. They don't take that extra time. They just do this. This is how they exercise. They incorporate this, you know, lifestyle.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It's called vigorous intermittent lifestyle activity, physical activity, VILPA. Wow.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
That's right. Great to be here.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah. I think it's a good question and it comes down to, you know, like maybe it disrupts their flow too much. They're in the middle of something working and so you bring up a good point and that is you really do, you have to find something that you will do consistently. It's very, very important. And, you know, because Exercise is, it has to be part of your personal hygiene every day, right?
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Like brushing your teeth. It's not an add-on. You don't add it on. You do it. And I've sort of adopted this. I've recently really just focused a lot on resistance training, on doing a lot of high intensity interval training, also getting my aerobic exercise. And it's a priority for me.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Well, I've always been sort of an aerobic exercise, like a runner. So I've always had that aerobic exercise part of my life. I've always been physically active.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
But lifting. Lifting has been... I would say I started making it a priority... About a year and a half, maybe a year and a half ago, but maybe like a year ago. And then really about nine months ago, getting really serious about it. And that happened when I started getting a coach. That helped me personally.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Or like, you know, going to a gym, like a CrossFit gym, somewhere there's a community where you have this accountability as well.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So, I think what really motivated me to kind of prioritize it more was when I started to speak to some of these experts in muscle physiology, muscle protein synthesis, you know, in sarcopenia, which is age-related muscle loss. And knowing as I was getting into my 40s, you know, that like, it's getting real now, right?
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, it seems like it's unfortunate, but there is, you know, I don't know that I was like, For me, it was kind of like, well, I do a lot of running and really covering that. Like, aerobic exercise is the most important because it's going to help with cardiovascular disease. Yeah, brain health and heart health and cancer. And, you know, and then part of me, it's like, oh, I don't want to bulk up.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
There's always this, like, background fear of, like, getting too bulky. Yeah, my shoulders are going to get big. Yeah, big biceps. And so, but of course, like, well, you just don't lift as hard or heavy or whatever. Like, there's, you know, there's weight.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Right. So, but getting into the science with the experts like Stu Phillips, Brad Schoenfeld, these are some of the leading experts in this field that really kind of brought it home for me, which is, you know, as you're aging, and I also just seen it, I've seen it with family members and I'm sure all of us have, where, you know, the family members that don't really focus on functional training or
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
or resistance training or, you know, maintaining building and maintaining muscle, you know, as they start to get older and they have a hospital event or a surgery. It's hard. And then, you know, they lose so much muscle mass the two to three weeks, four weeks, like month after the event. Shrink. Yes. And then it happens again, right? And they don't ever gain it back.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
You don't gain it back as well when you're older, right? And so... Just seeing that with family members and understanding the science behind it where it's like, wow, then you start to reach this what's called disability threshold where there's a point of no return and you really lose your physical independence. Your walking gait is so much slower. Everything is just harder, right? And so...
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I realized that I had to really focus on, like I had to catch up even, right? I had to catch up too. And so I got a coach. She's a great coach. I do a lot of CrossFit training, which I love.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I think CrossFit's a great, it's got a great mixture of resistance training, but also high intensity interval training, both things which I think are really important based on all the science that I've read and experts that I've interviewed in fields. And so I think that was the real thing that got me
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, you know, to a, so I'll give you, this is going to take us to another area a little bit. You know, I have, my core background research was really aging research. Yes. And, you know, 20 years ago, I was in an aging lab. And I remember 20 years ago, you know, at the time, you know, even at that time, you know,
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
amino acid restriction and protein restriction, like not consuming a lot of protein, was really starting to take off with that field in terms of improving longevity, right? And a lot of this was from animal studies. So you get these animal studies where you restrict dietary protein and they live longer.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, less protein.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yes.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Right, right.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And it only continued. It started 20 years ago. It was kind of like, you know, the start of it. And then it continued on throughout, you know, and it's still a thing in the aging. A lot of aging researchers think that. So there's a variety of lines of evidence that convinced, I think, I'd say these people that are in the longevity world that you should limit your protein intake to be healthier.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
One is a lot of animal studies where they've done these protein restrictions and their cardiovascular systems better. They don't get as much cancer. Their life expectancy is extended, right? And so there's a lot of reasons for these animal studies.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I'll say, though, then I had Dr. Stu Phillips on, and he really brought up a lot of good points with that research, which is you have these mice in a sterile environment. They're not getting influenza. They're not getting any respiratory illness.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
They're not in the wild. They're not in the wild. They're basically just eating all day. They're kind of sedentary, and they're eating... But they're not like... A little box. Yeah. They're not being exposed to these... They're not like hitting these catabolic crises that humans do that we just talked about, right?
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Where you're in the hospital and then you're not moving around because you've been sick for, you know, a couple of weeks or you have a surgery and that keeps happening and you lose all this muscle mass and you just... You really start to go down, right? Yeah. And it's a really good point because it's absolutely true. On top of that, you know, it's also these mice are not very physically active.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And so if you're eating protein and you are physically active, the protein is going to your muscle and it's building muscle, right? It's not activating all these pathways in the body that are known to help cancer cells grow like the IGF-1 or mTOR pathway. mTOR is getting activated, but it's doing it in the muscle where you want it. And so, you know, I was a little bit indoctrinated in that field.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Of like less protein.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Of like less protein, yeah.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Less muscle.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, I mean, it wasn't necessarily less muscle, but it kind of like the less protein, like the, you know, it was not as important. And then there's a lot of observational data. So this is data in humans where you look at a correlation between what they eat and what an outcome is. So people that are eating like 20% of their calories are coming from protein, particularly animal-based protein.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
You know, there was like one study that came out and it was like they have a, you know, they're fourfold higher cancer mortality. You know, there's 75% higher all-cause mortality compared to people eating a lower protein diet. But yet again, it's a correlation, not causation.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And in fact, some of the same authors of that study went on to publish another one finding a similar thing, but then they looked at healthy lifestyle and unhealthy lifestyle factors. And what was found was that actually,
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
people that were eating a lot of protein, animal-based protein, that had no unhealthy lifestyle factors, so they were physically active, they were not obese, they weren't smoking, consuming excess alcohol, they actually had the same life expectancy or the same all-cause mortality as people that were eating the lower protein or the plant-based protein.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So again, it comes down to, I think there's a lot of important factors involved in that protein story, why protein, restricting protein isn't necessarily what I think. I don't think it's the way to go.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So like maybe if you're a really obese person that's smoking and you're not going to be physically active, even then, I don't know that you want to go too far on protein restriction because protein is one of the major signals for building muscle, right? Protein synthesis in your muscle. The other one is physical activity and mechanical force. In fact, that's the major one.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
That's the one we should all be focusing on.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It's hard to repair that damage that you are causing. You're tearing your muscles. Right. So you do need, you have higher protein requirements. And I also just now think that a lot of that aging research is, I think it's all in the lens of, okay, are we talking about a very obese person that needs to lose weight?
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Well, they can do with less protein and less calories and less fat and less everything, right? you know, let's lose the weight. But like, are we talking about physically active people that are healthy? You know, the protein isn't, I don't think that restricting the protein is going to make them healthier. In fact, athletes, elite athletes are consuming way more protein than the majority of us.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And they actually have the longest life expectancy. these athletes are living like up to five years longer, elite athletes, like Olympians and stuff, Olympic athletes. They're living up to like five years longer than the average population, like the average person. Yeah, yeah, elite athletes, they have a much like up to like 40 to 50% lower cancer incidence. Like they're doing good.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And these are, again, at the elite level, you know, so.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
know it's like if you've been training so hard since you're like whatever 12 or 15 and you're going for 20 years for that elite level but i guess you're really optimizing your body too for performance your body is very adaptable and so the thing is i'm sure there's the outliers that that is true but if you again look at studies that are published looking at generally like you know average population of like there's a french
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Olympian athlete study. And then there's another Olympian athlete study that looks at multiple different Olympic athletes from around the world. And then just looking at some of the studies, looking at people that have an elite level of cardiorespiratory fitness, right? So that would be your ability to take in oxygen during maximal exercise is measured by VO2 max.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
There's studies showing that people that are in the elite level, so these are the elite athletes, like they're in like the top 2.3% of VO2 max, have an 80% reduction in all-cause mortality compared to people at the low end, like the people with low VO2 max, 80%. And what's even more mind-blowing is that First of all, the elite people, so people that are like, again, these are the athletes.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
If you compare them to people that are like me, like high, I have a high VO2 max for my age, I'm not elite. Like they still had a 20% lower all cause mortality than, so it seems like there's no limit, right? You keep going up. But the people with the low VO2 max, those people had a mortality that was comparable or worse to people that were smokers, had hypertension, diabetes. I know.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It's because being sedentary, like not being physically active is a disease. It is a disease. I think it should be talked about as being a disease because it has the same mortality risk as people that are not, I mean, people that have diseases. that we identify as disease, right? Like hypertension.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Good question. Typically, I mean, what I'm talking about is the context of studies. And so typically what would be defined as a sedentary lifestyle is someone that has no leisure time physical activity, so they don't play tennis or pickleball or soccer or basketball or baseball or any type of leisure type of hockey, whatever, fill in the blank. Kickball. Kickball, handball. Yeah, exactly. Yeah.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Or they don't go to the gym, they don't run, so they don't identify themselves as taking time to engage in some type of physical exercise.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
That's it. And that would be considered sedentary.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, I mean, it depends on if, you know, maybe they are walking. If they walk their dog more, they're getting more steps, you know. I mean, I think that's better than nothing.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
But most of the time, people walking their dogs are not doing brisk walks. Yeah, they're stopping. Yeah, yeah. So probably I would say that, I wonder if scientists actually ask them, do you walk your dog? I don't know. That might be considered sedentary. I would call it sedentary. Right.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Right. And I do think, I think that 10,000 steps should be replaced with like the 10 minute of like vigorous exercise, like more like a day. What do you need a day? 10 minutes of vigorous exercise. That's what I think.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
No, not 10,000 steps.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Really?
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yes, because it comes down to like, you can walk slow, right? And it also takes, you know how long it takes?
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It takes a long time. It takes like hours.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, like an hour and a half or something. Like it's not, you know, and I just told you that, you know, 10 bodyweight squats every 45 minutes for an eight-hour, you know, work week is better at glucose regulation than 30-minute walk, right? So I do think that the 10,000 steps a day should be replaced with 10 minutes of vigorous exercise. I personally feel that way.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
But like the sedentary aspect, you know, we're talking about being sedentary. There was a classic study that was Dr. Ben Levine. He was on my podcast. He's really the leader in how the heart adapts to stress, whether it's exercise or space or whatever. He's like a juggernaut in the exercise physiology world.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
His mentors had done a study when he was a young boy where they took these like 10 guys and measured their cardiorespiratory fitness and a variety of cardiovascular endpoints. And then they put them under bed rest for three weeks. So you're talking about what's being sedentary. At the extreme level of being sedentary, we're talking these guys were in bed for three weeks.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
They used a catheter to go to the bathroom. No way. That would drive me nuts. No, it totally would. But there are people that volunteered to do this.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I don't know. I agree with you.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Couldn't even get up to go to the bathroom. This is the extreme. They wanted to really understand what full sedentarism did. What happened? Oh, so their cardiorespiratory fitness was just, it went, it was just shot to the ground. I mean, it was terrible after three weeks. But here's the real kicker. So, Ben Levine was a young boy when this was done. This was done by his mentors, okay?
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Well, so the first question is, how much sleep do people need? And it's a little bit of... There's a general answer because, and I say this because, believe it or not, there are something called chronotypes where people actually, there's genes that affect how much sleep they actually need. And most people, okay, most people need seven to nine hours of sleep a night.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
You know, fast forward 30 years, okay? They found these same 10 guys. They found these same 10 guys, okay? Now, here's Ben. This is Ben's being involved in this study. They get these same guys, and they measure what 30 years, because they have all their data from before the bed rest, right? They measure what 30 years of aging does on their cardiovascular system.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And do you want to know what is insane? 30 years of aging was not worse than what three weeks of bed rest did.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It was not worse than three weeks of bed rest in terms of their cardiorespiratory fitness, which I personally think is one of the best markers for longevity that we can measure, VO2 max.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
How often do you test it? Good question. Okay. So embarrassingly, I do an estimator for it. So how do you measure VO2 max? Okay.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
You have to go into a lab. You have to really precisely measure it. You get a lab and you can Google whatever. But you're doing your Apple Watch. I do my Apple Watch, but also there's something called the 12-minute run test, which... is a good way to do it. It's actually a little better than the Apple Watch, I think.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So what you'd have to do is, because your Apple Watch is measuring, so I do a lot of running, but I do a lot of trail running. And trail running is like hills, okay? And you run slower when you're running on a hill, right? And so your true VO2 max, you want to have a flat surface where you're running. So you have to find like a track field and you want to run
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
as fast as you can maintain for that 12 minutes. So it has to be a sustainable 12 minute speed. You don't want to go too fast, but you don't want to go too slow. Right. So it has to be like a sustainable speed that you're really pushing hard, but you're able to sustain that for 12 minutes. And you do that 12 minute run test on a flat track.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So you can do it on a treadmill also, right? Yeah.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah. Yeah. You just have to have measure your distance. So measure your distance that you ran and the time. And then there's an equation you can plug it into. It's called the Cooper test. And that'll give you pretty much that's what your Apple Watch is doing. Yeah. Or your whatever device that's measuring VO2 max is doing something similar.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
But again, if you're just using like I use my Apple Watch and I look at it, I'm like, oh, but it's like I'm running all these hills. It's not really like true. Right. You need a flat. So it could be a flat treadmill or like a track.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
That's all you need. You need to know the distance and your time. And then I'll tell you. And then there's an equation.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah. There's like an equation. I don't remember.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
No. So it's not. No, it's not. No. Then you can like compare what your VO2 max is based on your height and your gender and your weight and all that. Okay. Age and all that stuff, yeah. Right. You'll know where you rank. The category, yeah. You'll know where you rank, right? Oh, like I'm supposed to be here, but I'm... Top 10%. Right. Yeah, exactly.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And one of the best ways to improve VO2 max is high intensity interval training. So there's been those studies done where even people that are doing... So what do we hear about physical activity requirements? We hear two and a half hours of moderate intensity exercise a week, right? That would be... you know, the kind of exercise where you can, the talk test.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So you can talk, you can have a, sort of have a conversation, but you're breathy. Yes. Right?
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Well, so this is where... Where you can't talk. Right. Well, so that... How many minutes a week? It all depends, right? So people that are doing two and a half hours of this moderate intensity, about 40% of those people still can't improve their VO2 max until they add in high intensity. Now, the question is, well, how much? How much do you want to improve? Right?
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
However, I will caveat that with that, you know, those outlier people that have certain genes that make them not require quite as much and they can actually function quite well with less than seven hours. That's the exception, not the rule.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I mean, obviously, you don't want to, like...
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
burn out like like all your exercises hit like it's a bit much right but um you know if you're doing some of the best ways to do it would be like a longer interval so like a one minute interval of like going harder or there's the norwegian four by four this is one of the best ways to improve your vo2 max and that is where you go four minutes at an intensity that's pretty high that you can maintain and sustain for that entire four minutes usually it's about 85 max heart rate
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So you're going pretty hard for the entire four minutes, as hard as you can maintain for the entire four minutes. And then you rest for three minutes. Rest as in low intensity, very low. You want your heart rate to come down. And then you do it, repeat four, so you do it four times. And that is one of the best ways to improve your cardiorespiratory fitness.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And in fact, that same guy, researcher, Dr. Ben Levine, that I talked about with the Dallas, it's called the Dallas Bedrest Study. It's just phenomenal.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Interesting.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Well, he, in my opinion, has done an even more interesting study where he took 50-year-olds, so he and his colleagues, his lab, They took 50-year-olds that were sedentary. So no, they weren't physically active. But they hadn't been identified with any other disease besides sedentarism, which I think is a disease. They hadn't been identified with type 2 diabetes or hypertension or anything else.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So they were quote unquote what they would call healthy, right? But they didn't work out. But they didn't work out, so I wouldn't call them healthy, but this is what you... They were disease-less. They were disease-free. Yeah. No, but they were sedentary, so I wouldn't even say that, right?
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So, but they took them, and they put them on a two-year, pretty intense exercise intervention protocol, okay?
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Okay. So they went from not exercising to five to six hours of physical activity a week. A large portion of that they were doing what's called maximal sustainable intensity. So you're doing, it's a lot of vigorous exercise. They're like 80% max heart rate, 75, 80% max heart rate. And then they were doing the Norwegian four by four once a week. Wow.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
and they didn't start them out with this right out the gate it was like the first six months was like progressive right and after the two years okay so as we age our hearts get smaller and stiffer okay smaller and stiffer as we age and that affects not only our exercise capacity but it affects our cardiovascular disease risk our heart attack risk hypertension risk right all of these things are connected so after those two years of you know five to six hours of physical pretty good physical exercise every single week
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Their hearts looked 20 years younger in terms of structure. Holy cow. Their structure. 20 years younger. So they were 50. And if you look just at the structure of the heart, their hearts look like 30-year-olds.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Wow.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
They're doing this at 50, so it's never too late. But also just look what exercise can do. Wow. Right? And that's like for me, I like to understand. I get this like dopamine. I'm like, oh, yes, like this is what I can do. I'm on it, you know? And it's like that's – it helps me understand. adopt a type of protocol where I'm doing my exercise and I'm motivated and that was definitely part of it too.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It's really interesting because it has to do with their circadian rhythm. So this 24-hour clock that our body is on, all of our cells are on, our metabolism, our neurotransmitter production, our hormone production. And when that circadian rhythm is disrupted, things kind of go haywire. And so their circadian rhythm, it's like a fundamental difference where it's just a little different.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Um, certainly I would say I'm stronger and my VO2 max has improved my running. I'm faster. And even the strength training has helped with that. And so there's been like, like I've definitely been like lifting a lot more and that's carried over to my cardiovascular performance as well. Why is that? I don't know. I think my legs are stronger. You know, I think it's a big part of it.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I also am using more upper body too when I run. Like I feel like, especially on like hills or something, it helps me like go up the hill. Also, I'm going to be honest. Lifting is hard. Like, you know, I'm doing, it's hard mentally.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And it's- And physically too. And physically too, but mentally, like I'm doing, I do a lot of barbell work. I'm doing front squats where I clean and- You know, it's scary. There's never a time when I'm not down there. And I always do progressive loading, right? So I actually have not injured myself when I work with a coach. But I'm scared. You have to focus.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
You have to really pay attention.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And I feel like the mental toughness I've gotten from weight training has carried over to other areas. Like when I'm running and it's like going fast is hard. And so...
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
it's it's you know or doing work like work things that i'm procrastinating it comes it becomes a little easier it really does carry over really does carry over and so i think about that too now when i'm like gosh i like i don't want to do this like but i know it's going to make me stronger and it's going to help me in other areas right how has it helped you as a parent
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Well, the same goes for that as well. I mean, for one, I feel, you know, happier because exercise affects mood and that also helps, like with sleepless nights and stuff, it helps. There's a lot of struggles as being a parent, right? You're caring for this other person. You want the best for them. You don't want to intervene too much. You want them to learn.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I mean, there's like a million things that you're like the stress, right? The stress that ages us. I mean, I feel like I aged like 20 years after I became a mom. But it was like, oh, yeah. For sure. Not just the sleep, like not like the lack of sleep, but just the stress of like the worry, the worry of everything, you know, and stress is accelerates aging on like a molecular level.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Like, you know, there's lots of like, I could go into the details on it where it's just not good. But I do like the exercise is a big, it makes me mentally more happy, stronger. And yeah, I just think it's a big part of mental health.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
for sure and and buffering encountering those negative effects that stress does have because there's lots of things that are out of your control and You have to like you have to find a way to buffer that and exercise is one of those ways that does buffer it for sure something I wanted to talk about what you mentioned earlier from lack of sleep to also high intensity exercise or resistance training and
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, so it depends on, you know, what a person is referring to when, like an average person is saying glucose spike. Probably they're talking about postprandial, maybe like after a meal. And so when you are training, those spikes are not going to be as high. Because, again, it goes down to what I already talked about.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And so because of that, they can actually be healthier and healthy with less sleep. And I don't know so much about that exception, so I don't want to focus on that.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
As soon as you get glucose into your body, it's going...it's shuttled into your muscle because for 48 hours, those glucose transporters, they're called GLUT4 transporters, they are ready. They're like this...just like this big open like sink that's like taking it in, taking it in. And anyone can wear a continuous glucose monitor and see that, right? That happens.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I would say the bigger concern isn't necessarily the spikes if you clear it pretty quickly. The bigger concern is the long-term glucose where it's just constantly around because this goes back to the heart stiffening with age I talked about. So what happens is that when you have glucose, that's continually around, let's say you're sedentary, you just never exercise.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So, you know, your muscles aren't that responsive to the glucose. It might be taken up into your adipose tissue instead. Of course, you're going to gain more fat that way. But also, it might just sit around longer. And so, what happens when glucose sits around in your vascular system is it reacts with...it forms something called advanced glycation end products or AGES.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And they do age us, so it's easy to remember. And these react with DNA, proteins, collagen in our body. And what they do, the chemical reaction is called the Maillard reaction. And it cross-links collagen and stuff together. When it's collagen, collagen is there forever, right? So collagen is lining our blood vessels, it's lining our myocardium, our pericardium, right?
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And when that collagen gets cross-linked, it gets stiff. it gets stiff. When it gets cross-linked in our vascular system, it gets stiff. That causes hypertension. It causes what's called vascular compliance to go down. And so you're basically stiffening your heart through glucose.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I don't know what percent. It's not a lot, but it does exist. And I just want to acknowledge its existence because people will hear this seven to nine hours, and then there's that whatever, 1% to 3% of people that will yell and scream about how they don't need that.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, it's really, okay. Being sedentary is really what's facilitating it in people. So diabetics have the worst of the worst because they have a hard time regulating their blood sugar. So they have the most advanced glycation end products and the most problems with this issue, unfortunately.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
They're not disposing of the glucose correctly, right?
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Every day adds up. It's cumulative, right? Exactly. So when you have a person that, let's say, is very physically active and they go eat a Twinkie, they're gonna get a little bit of glucose spike. It's not gonna be like the sedentary person that eats the Twinkie, right? Because again, it's going right into their muscle. It's like this pipeline right to the muscle.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So exercise is really helping a lot with that. And it's not like, if you're getting the spike, everyone's kind of spikes after a meal, but if you do that, in fact, there's been studies showing that doing those exercise snacks we were talking about, if you time them around meals, most of the studies have been done with people that have metabolic syndrome or type 2 diabetes.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And they get these people to do like 30 minutes of exercise like before a meal, anywhere between like an hour or so before a meal or after a meal. And it really dramatically improves their glucose disposal. So they're not getting that big spike.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Before and after.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
You can do the exercise before or after, either, either or. It doesn't have to be both. But yeah, so timing it around a meal also really... And again, it's the vigorous exercise that's the best. You always hear about, oh, you should go for a walk after a meal.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Actually, the body weight squats or something that's really going to get like heart rate high, higher, it's the lactate you want to generate because that's what's causing the glucose transporters to basically become, you know, able to take the glucose in. So that's where the vigorous comes in.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
You could do it 30 minutes after. Like I was in, you know, I was in Mallorca, Spain this last summer.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And I don't know about you, but like anytime in Europe, like gelato is just like everywhere. And I've got like, yeah, I've got like a kid. It's like, yeah. I mean like, and how could I not? So, so I was absolutely on the street doing air squats. I was doing body weight squats.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
After the gelato. But like, yes, I do stuff like that where it's like, we were also walking a lot, but I did the body. Like if it was like, I'm going to eat something that I never eat, that's just really high in sugar. I'm going to get that. I'm going to do something.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Oh no. I mean, I mean, yeah, I was just doing like a couple of 20 air squats. Right. And then I was continuing walking. So I was still getting that. But you know, if, if, if, if it was someone that like, I wasn't like on a vacation, but like, yeah, if you want to stop and do like five minutes of like body weight squats, it's so it's hard. You, you do five. Yeah. It's nonstop.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah. I mean, you rest like for like 20 seconds, like it's still, but it's hard.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
That's a good question.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It's going to help a little, but that's a situation where you want to make sure you have gotten your, your, your 20 or 30 minute exercise in. Or even if you did it earlier in the day, right? Because, but, but add the extra five minutes on top of that.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It'll really help.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
it does meal timing like around the meal time a little extra helps but yeah that's the case where if you're already physically active and you're doing you do that actually i like to do mine in the morning um it's just how i like even though i perform better performance wise if i if i go for a run in the afternoon i'll be like faster um yeah i still like the the pump i get in the morning it's just good to get a complete also it does it feels good to get a complete tired or later in the day sometimes
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It does. Yeah. And then also I was talking about mental, that mental toughness. Like when I lift in the morning and I, and I, and I get, I do those like hard squats and stuff. Other things are easier. I can do anything today. Let's go. But it's true. I mean, I mean, it's not anything. Yeah. It's still hard, but like it is a little easier. It really is. Like I for sure know it. It's easier. Yeah.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Well, if you think about sleep, I mean, It's definitely a time of rejuvenation, of repair. So all of our repair processes are happening when we're sleeping, whether that's repairing damage to our DNA to prevent us from getting cancer-causing mutations, so they're oncogenic mutations,
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Well, I did my first aging experiments 20 years ago. That was when I was just, you know, starting my scientific career.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Well, the answer to that, my real answer to that is kind of like more hardcore science. And I don't know if you want that or not. But it actually has to do with like 20 years ago, I thought aging was caused by... an accumulation of damage that we're just getting over time.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So damage just in general to our DNA, to our proteins, to our mitochondria, you know, and you have these hallmarks of aging and you have to go and fix each hallmark, like a surgeon. And it's like, you have to fix your genomic instability and you have to fix your mitochondria and you have to fix everything, right? Now, I think aging is a program, password 20 years. I think aging is a program and it,
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It's something that is in our DNA at the level of our epigenome. So our epigenetics, these are things that are sort of kind of on top of our DNA that turn our genes on and activate them or turn them off and deactivate them. And it comes down to this concept of Dr. Steve Horvath's biological agent clocks. You've heard of these? The biological agent clocks.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Biological aging, right. How do you test that? There's a variety of tests for it.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Blood work, is that what it is?
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
There's a blood work test, and they test. They're called methyl groups. Essentially, they're just carbon with three hydrogens, and there's a pattern of them on our DNA. There's a pattern of them, and this pattern... I think is the aging program.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I'm following the leading scientists, but now this is, this is now my belief 20 years later that there is a program of aging and it's these patterns of these methyl groups on our DNA that change with time that makes us age.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And the reason I think that is because if you think about reproduction, so if you think about like a sperm and an egg, I mean, these aren't young cells and the, in the best case scenario, I mean, you got like a 20 year old, but like, yeah, You know, a lot of people are reproducing at 30 and 40, right? So these are older cells. I mean, they're still older, even at 20. They're older.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
They come together. They recombine. Their epigenome completely resets, and they make a young organism with no sign of aging.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Isn't that interesting?
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
No sign of aging.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
How's that possible?
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
The epigenome resets, completely resets. and there's no sign of aging.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It's very fascinating.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Whether we're repairing our brain, so we're cleaning out a lot of gunk that builds up in our brain throughout the day. These are things that are like little pieces of protein fragments and aggregates. And so when we sleep, it's like we clean that all out.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
That's the question. And so now, there have been over the last, I would say, oh gosh, Five to seven years. There's been... So, okay, let me take it even a step further back. Okay. Back in 2006, Shinya Yamanaka, a Japanese scientist, won the Nobel Prize for discovering four different genes that are very specific type of genes.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
They're called transcription factors because they can regulate a lot of different genes in our body.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
he discovered that if he took four of these transcription factors and took any cell from the body, any old cell from an 80-year-old woman, skin cell, and he put these four transcription factor genes on them, on that old 80-year-old cell, he could revert it into an embryonic stem cell with no sign of aging, right? It's an embryonic stem cell that now can form any cell in the body.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
This is a it's called induced pluripotent stem cell. So it resets the epigenome completely. The cell loses its identity. It doesn't know it's a skin cell anymore. It's an embryonic stem cell, but it can now form any type of cell. Right. And so
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
That is also evidence that resetting the epigenome, at least to the very extreme case, right, all the way to the embryonic stem cell state, is a way of reprogramming the cell into a very youthful state. And there's some more lines of evidence. Cloning is another one.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So you take a nucleus from like an old cell, put it in a young cytoplasm of an egg, and the epigenome is reset and you have a young organism, right? So there's other lines of evidence of this.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
But in the last five-ish years, there's been some research that have been done by a variety of scientists where they've taken those Yamanaka factors, they're called, the four transcription factors, and they've given them to mice, older mice. And they don't want to make all the mice cells become stem cells, right? Like, they don't want the cell to lose its identity.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
They'll just be like a blob, right? Right. It's just, you know. almost like a big tumor cell or something. What they want is to reset that epigenome in a way to make it, to return it to a more youthful state. And so they've been able to sort of pulse it on. You just kind of like, you got to find the right timing, the right timing. And so they're making progress with this.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And there's been some studies that have shown It's called partial cellular reprogramming, so they're not doing the full-on reprogram, but they're partially doing it. And it does rejuvenate a lot of aspects of aging in these rodents. There's a lot of hurdles to overcome. And I know that this was the answer you were looking for, but I'm super excited about it. It's very interesting. I think that...
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
There's a process called the glymphatic system that gets activated and it literally squirts this lymphatic fluid throughout our brain kind of like a wash, like a cleansing. And it physically forces it out through the lymphatic system. And it's very important for preventing the buildup of protein aggregates like amyloid beta, which is involved in Alzheimer's disease.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
we are very likely going to... I think there's this process of epigenetic reprogramming and Altos Labs, they're doing phenomenal research. They have a lot of the top scientists, Dr. Steve Horvath, Dr. Morgan Levine. I've had both of them on my podcast. They're both really good.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I mean, Dr. Steve Horvath is the one who... He's the pioneer of the Horvath clocks, the epigenetic clocks that can identify this biological age, this molecular age that really identifies like how old you are versus your chronological age. But I do think that if they can figure out some of these hurdles that we might have a tune up where we go and get
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Right. Exactly. Or more.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I don't, you know, I don't, I could say a couple decades I could see for sure. Like, because things are really growing. Things are growing. And then gene engineering, you know, there's a lot of exponential growth in some of this synthetic biology world where they're, you know, doing all this gene engineering. And it's like, they're just really kind of, like, it's kind of,
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I am very cautious when it comes to some of that stuff. So, but it's not that I don't think some of it works. Also, I just, you know, I'm a little bit of a scaredy cat, but I stick with the exercise. I'm just researching.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Food, exercise, sleep.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, and so those are the big things. And to kind of maybe go back to your question, I would say that I used to think that limiting protein was probably like, oh, you're better off being more plant-based. Now, I think exercise is the king. I think exercise is the longevity drug that if you could pill it up, we'd all be taking it. We all should be taking it.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And I think that the protein is important for fueling our muscles, for improving muscle mass, and for repair as well. And so that would be a bigger thing. And also, like, You know, intermittent fasting as well. I still try and I still think that it's important to do a type of it, time-restricted eating.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, I don't know. I don't know exactly what endpoints that he was talking about. But I think... The way I sort of think about it is you want to have a fasting period while you're sleeping because the repair processes that we were talking about to kind of go back to the start of this podcast is that we were talking about your DNA is repaired when you're sleeping.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
You're cleaning out stuff inside of your cells, pieces of DNA from cells dividing that have just kind of... fragmented off or gunk, you know, just pieces of the cell, like there's all this gunk in our cells. And that process is cleared out.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
When you sleep. However, if you just ate a meal before you hit the pillow, your digestion, all that stuff, that goes on for like five hours. There's a lot of stuff happening that shunts energy away from, the energy ships from repair, it's still in digestive mode. So repair mode needs to be fasted.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And it's why sleep is so inherently connected to neurodegenerative disease because it is a repair time, right? Lots of things are going on with the brain. but also your metabolism and blood pressure. Your blood pressure resets. Everything's resetting during sleep. Digestion shuts down so that you can do all this repair stuff. So if you think about your body as kind of like a phone.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I think typically it's like three hours are what a lot of the experts like Dr. Satch and Panda have sort of come to the conclusion. Because if you think about... If you finished eating three hours before you go to sleep, then for the first two hours, you're going to be finishing up the digestion process, right? And then the rest of the time, it's repair mode, right? Wow. It's repair mode.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So you want to give your body repair mode. And that's where I...
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
is that no no like treats not even a little snack a couple of nuts i mean that's not going to be as big as a meal right like let's be real yeah so i'm some people really take it seriously like they don't want to take a vitamin or anything like like don't worry about you drink water or whatever i take my vitamins like close to bed you know so but but yeah you don't want a full-on meal yeah i mean now of course there's there's times that i've been so obsessive about it where i then i go to bed hungry and i'm cold because
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
My metabolism is down. You don't sleep well. And then I don't sleep well. Exactly. I wake up cold all night and I'm like, well, maybe I should have had a little something to eat because that.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It's a different kind of cold.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It's your bones cold. Yeah. It's not like you can put the blanket on and feel. It's eternal cold. It's like, yeah, it's like that cold that you can't, you just can't fit.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So, yeah, I will say that I've decided I'm not going to be so obsessive about it. But like with the fasting thing too, what's interesting is I do think that a lot, you know, the problem that people could come across is where they're skipping so many meals that they're not getting enough protein. Right.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And then are they working out to make sure they're at least getting that aspect of increasing, you know, getting that muscle protein synthesis? Because so if you are going to be doing some intermittent fasting and there's an argument to be made to kind of like do a little once in a while sort of just clean out, right, where you kind of stress your body a little bit and do that. But
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I feel like, I mean, that's what exercise does. And in fact, exercise activates, vigorous exercise activates a lot of those same repair processes, like autophagy. That's one of the things that's happening when you're not eating. It also happens when you're sleeping and not eating. So again, it comes back to exercise forgives a lot of sins. Not all of them, but I mean, it really does.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So there's a lot, there's been some studies and this isn't, you know, I don't remember the details like in great detail, basically. There have been studies that have looked at like, if you eat a high carbohydrate meal for dinner versus a high fat meal versus high protein. And I don't remember all the details. All I remember is that one would improve deep sleep, but the other would improve REM.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And so it was with this kind of mixed bag where it's like, okay, well, if I am gonna do the higher carbohydrate meal, then at least I'm gonna get one of those other ones. I don't know, I forgot which one it is.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Been a few years since I read those studies, but like if you're looking at like the macronutrient level I would say that that It seems as though different types of foods are affecting different stages of interesting It is interesting and it also is sorry to all the people out there that want to say it's the one or the other let's I'm just gonna tell you what the data says is that it's like I don't remember which one improved the deep sleep and which one because honestly, I don't know that you know, I yeah eating your meal right before bed also kind of
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
disrupts your sleep and i think that might be even more important than like what you're eating um as well as getting that physical activity earlier in the day makes a difference and then the other thing that i think is even more important than the food is heat stress it's like doing a hot tub or a sauna that if you do that pretty close to bedtime like not necessarily right before bed but like maybe a couple of hours before bed it really seems to improve sleep really yeah and there's a lot of
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So your body is a phone, and if you don't recharge your phone at night, It dies. It dies. It's not going to run properly. It's going to eventually die and you won't be able to use it. So it's kind of like the same thing. You have to recharge your battery when you're sleeping and that's kind of what you do. And that includes everything from brain function to immune cell function.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
potential reasons for that. But, you know, like growth hormone being one, you know, and also like it increases what are called somnogenic cytokines. So when you get in a hot tub or sauna, you're actually increasing some inflammatory markers that are also called somnogenic cytokines because they induce sleep. And so there's a reason. Now you want to be able to cool off.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
You're talking about being cool. You don't want to like get in the sauna then get right into bed and you're sweating in bed and you can't go to sleep. But usually if you take like a shower, a cooler shower after that, you know, or some people like to get in their cold plunge, but you don't have a cold plunge and just do a shower. Cold shower, yeah.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, and then it really does, in fact, my husband is religious about it every night. He has to do, he does the hot tub. And then cold? And then cold, cold plunge. And then... He sleeps like a baby? Sleeps like a baby, like, because I don't have as much trouble falling asleep. Like, I get, he's more of a night person. Like, I can go to bed at 9, I'll be asleep at 9.30, no problem. Wow.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
No, it doesn't. No, I know a lot of people use the cold to kind of get that like norepinephrine burst where you wake up in the morning and you get that hit and you feel good. No, I'm sure while he's in it, but it's like maybe the combination with the heat does something. Yeah, sure. Because he doesn't just do the cold.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, it's hot and cold. It's hot and cold.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
All right, I'm tired. But he does the hot for a while and then gets into the cold. Probably he doesn't want to be sweating too much.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Perfect for like being healthy.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
oxygen chamber all the time like anything you can do okay so what i would do is wake up when i would naturally wake up yeah i typically naturally wake up around seven a.m and no alarm though just wake up i don't yeah i mean the only time i use an alarm is if i have to wake up before seven like i'm doing a sunrise hike or something or i'm in another time zone or something and i have to use it but i would wake up naturally
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
which is usually around 7 a.m. I personally like to have coffee, so I have my coffee, and then sometimes I'll do a little bit of maybe a protein shake, or I'll have...
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
some like egg or something like very light that's protein and then i'll go outside because i want that early morning light exposure to reset my circadian rhythm so that i again fall asleep at the right time and it's really that light exposure early in the morning is very important for that resetting of the circadian rhythm i go outside and i work out i work out outside
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Your immune system is also replenished to metabolism. And this is something that I don't think a lot of people think of. Most people, when they think of being sleep deprived, they think of brain fog. I'm like, I'm not functioning properly. I'm not thinking like, you know, my sharpest. But I don't know that most people are thinking of type 2 diabetes, metabolic syndrome.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Actually, almost all the time. Really? I work out outside. I do my lifting outside. So I would go out and I would do my sort of CrossFit training protocol, which I love. And so this is like an hour-long workout. And I do some resistance training depending on the day. Maybe I'll do some squats and deadlifts, mix it in with a workout, maybe some rowing in there, burpees, a little push-ups.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
You know, I'm getting the best of both worlds. resistance training I do that for an hour and then I would probably have the sauna already on and it would be about 175 I don't like to go too high these days like about 175 especially after a workout and I go in the sauna and I would either
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
listen to some music or maybe a podcast that I'm interested in listening to or maybe read a book or read a science study. And so I'd be in there for about 20 to 30 minutes depending on how I'm feeling. And sometimes I'll put some water on the rocks to get steam. I like the steam as well. So I do that. Then I'll get out and then I'll have my bigger protein meal.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I like a little bit because especially if you're going a little bit harder and you're doing some high intensity, I find that it helps me not get so dizzy.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah. Gives you more energy too.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah. So I mentioned like I'll have like a protein shake. Sometimes I'll also have like a half an apple. Like I'll cut half an apple for myself.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Something, yeah.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Something. Like I like a little bit of something. And then after that I'll have my meal. Like I'll have a frittata. Egg frittata that has broccoli in it. I'll have a big serving of it. And then I'll have some, I like my Yerba Mate tea. So I don't drink too much coffee. I certainly don't, I usually only have one cup in the morning. Sometimes I'll have two.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
But most of the time I go to the Yerba Mate hot tea, loose leaf tea. And I'll make that after I have my meal. And then I like to... sit down and do some science, read some science, like what's the latest. I get into all that. You know, cognitive stimulation is very important, right? It's very important to keep the mind sharp.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And cognitive stimulation is also very important for brain-derived neurotrophic factor. We were talking about exercise increasing. Well, cognitive stimulation does as well. Novelty, learning something new, all those things are important. So having a podcast like the School of Greatness where you're constantly, you know, learning new things, it's very good for the brain. It's good for the brain.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So I like to do that while I'm drinking my yerba mate tea. And then the afternoon, I will get hungry again and I will have two homemade turkey burgers. I'm really getting big on the protein. But then I also have some kale and blueberries in a shake together. And that also really kind of gives me a...
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
brain boost i don't know what it is i think it's the polyphenols and the blueberries but i'm not alone in that like other people sure talk about it where it's like instead of having the caffeine that mid-afternoon i get the blueberries and there's studies showing that it improves cognition and memory across the lifespan young young children adolescents older age boom so i do that and what's the next best thing besides blueberries that will give you that
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Cocovia has been shown that. So it's a type of cacao powder that has very similar polyphenols.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Cocovia?
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah. That's the brand name I use. And because their powder has been shown in clinical studies to improve blood flow to the brain, to improve cognition and memory in older adults. And also blood pressure. It's been shown to improve blood pressure. In fact, I've gotten my mom and people in my family to use it and have improvements in their blood pressure as well.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And this is something I know I certainly wasn't thinking about it until I became a new mother and was wearing a continuous glucose monitor. So that's something that you can attach to either your arm or I put it on my abdomen area and it continually measures your blood glucose levels. And of course, when you become a new parent, you're sleep deprived. You're not sleeping.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Really? Yeah. So it's like a cocoa powder.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It's a cocoa powder that's unflavored. You can put it, I usually, I don't usually put it in my smoothie. You could. I usually put it in, I usually drink like a, especially in the wintertime, I do like a cocoa. So I'll put cocoa via with some water and then I'll mix in a little bit of like monk fruit or stevia and I'll just drink that.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
yeah you don't want to put milk or dairy in there because it blunts the polyphenol it binds up the polyphenols and then you're not going to get the same effect so if you're going to if you like milk or no almond milk's fine if you like creaminess almond milk would work but you don't want like dairy interesting okay but so that would so that forgive you okay so you're telling me that i'm telling you like my perfect day that i you know can do right um so turkey burgers and then um you know
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Then I would say on the ideal day, then I like to go out and do just a couple mile run. This is about, I would say, 3 o'clock in the afternoon. Usually I do it when my son's at soccer. It's like, what else am I going to do? Just jog around? I jog around the trail. And this is like, I love it.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I feel when I get that second exercise thing in, and it's not like a long, you know, it's 20 minutes or whatever. I'm doing like a 5K. It's not like a long... And I'm not going hard.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, it's like a zone two type of, I can have a breathy conversation. I'll do some intervals. I'll run a little faster. So I will kind of do a little bit of intervals in there sometimes. But I like to get that, like those are the best days when I get that second hit of exercise in. That's cool. About three o'clock. And then it's time to,
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
see did i do any supplements in the morning no i usually do my supplements sometimes i'll take an omega-3 in the morning as well these days i've been only doing it at night so then i get to dinner time and dinner i like to have some nice protein and then i like to have either roasted vegetables or a salad so i'd like to get some more vegetables in there and salad also sometimes i'll have you know
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
an orange or an apple or something for dessert. And I know people are going to say, I think fruit's great. I just don't eat nonstop fruit. So I'll have that as well. And then I'll get my, this is when I get my supplements. So I do a lot of, I do a lot of vitamins. So I do about two grams of omega-3. Usually it's about two to one ratio EPA, DHA. And, um,
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Then I do, let's see, so the omega-3, then I do vitamin D. So I take around, I total around 4,000 IUs of vitamin D a day. So I get like 2,000 in a vitamin D supplement plus 2,000 in my multivitamin, so I take a multivitamin as well. And then I take magnesium. And then I take another product called Magnesium, which is like a powder I put in my water that I take all my vitamins with.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And it's got like a mixture of some other magnesium, organic magnesium salts as well. And then I take alpha lipoic acid. Are you wanting all the perfect supplements? Yeah. Alpha lipoic acid, which has been shown to blunt the advanced glycation end products. So it's been trying to lower those in clinical studies. In fact, people with type 2 diabetes, it's been shown to improve their ages.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So I take that. And then I take benfotiamine, another vitamin that's been shown to help with advanced glycation end products. That's an important aspect that I'm focused on. And that's just a fat-soluble vitamin B1. Take that. And then I take lutein, zeaxanthin for my eyes. I take CoQ10. And then I take... I'm probably going to miss something. I take sulforaphane.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, especially a mother when you're waking up nursing your child three times a night. I mean, you're getting very fragmented sleep. And I was wearing a continuous glucose monitor and it was very eye-opening what was happening to my blood glucose regulation. I mean, it was completely shot.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Sulforaphane helps detoxify a lot of terrible things that we're exposed to, like plastic chemicals like BPA, but also air pollution factors as well. It activates a very powerful detoxification system in our body. So I take that. And then...
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
No, no. I mean, so look, I'll tell you, the omega-3 one's critical. So there's studies that have now shown that having a low omega-3 index is like smoking.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Come on, really? Wow.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It's like smoking. So omega-3 levels, as measured by the omega-3 index. So this is like measuring it in your red blood cells. It's a long-term marker of omega-3. It's a beautiful study that was done by Dr. Bill Harris. It was a Framingham cohort published a few years ago. And he looked at people's omega-3 levels, so high or low. High would be 8%, low would be 4%.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
He's the pioneer of the omega-3 index. And Basically, people that were non-smokers but had a low omega-3 index had the same life expectancy as smokers with a high omega-3 index. Wow. I mean, if you look at their life expectancy curve, they're overlaid. I mean, it's like, I wish I could pull up the figure. It's mind-blowing.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So, no. Yes. Seafood is the major. That's what's going to drive your omega-3 index. It needs to be EPA, DHA. That's from the marine sources. ALA, the plant source of omega-3, can be converted into those two other omega-3 fatty acids very, very inefficiently. And so really you need to get the marine source. For people that are vegetarians or vegans, microalgae is the source of microalgae oil.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
You have to take a lot of it. But studies have found that people with 4% omega-3 index, that's low. Actually, people in the U.S., the average omega-3 index is like 5%. If you take two grams of omega-3, so supplemental omega-3 per day for, was it like three months or so, then, or three or four months, then you can go from a 4% low omega-3 index to a 8% high omega-3 index.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And people that have an 8% omega-3 index have a five-year increased life expectancy compared to the people with low. Come on, really? If you think about Japan, Japan, they have a five-year increased life expectancy compared to the U.S. on average.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Their omega-3 index is 10%. Ours is 5%. So their average omega-3 index is 10%. Our average here in the U.S. is 5%.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It's connected to fish intake, right. Wow.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, I mean, it depends on the type of fish you're eating too, right? So the best types of fish to eat would be salmon, mackerel, sardines. These are high omega-3 but low mercury fish. Wow. And there's actually even studies showing that the omega-3 fatty acids protect against the mercury to some degree. You don't want to eat swordfish already. Swordfish is very high. That's a very real thing.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So my levels were looking like pre-diabetic. And this is like, I was still eating healthy, right? I was eating my healthy foods, my vegetables and my salmon and blueberries. Yeah, I wasn't as physically active as my usual because, you know, especially, you know, the first month after having a baby. But I'll get to some good news in a minute.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
If you can get really high mercury levels, then it can be bad. But if you're eating, like I eat salmon like three times a week. You know, I'm maybe four sometimes. I eat salmon a lot. But I also take my omega-3 supplements. So it came back to that question is, do you think you can get away from all the supplements? I mean, I do think that there's a few that are really important.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Omega-3 and vitamin D, you know, you can make it from the sun. It gets converted into a steroid hormone. Very, very important. Very important. It's a steroid hormone regulating, you know, 5% of the human genome. So without it, lots of stuff's going wrong. But, you know, there's a lot of things that regulate whether or not you can make vitamin D, right, where you live.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
How much melanin you have in your skin, that's a natural sunscreen. If you wear sunscreen or if you have a lot of protective clothing. As you get older, you're four times less efficient at making it. So lots of things, right? So that's where the supplement does help. So I don't, you know, I would say, no, I would want those couple of supplements.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I don't have a list on my site. I do talk about it on my membership. I have a lot of Q&As I do once a month. I'm thinking about something like having some kind of maybe list because other people have lists of the stuff I'm missing. Everyone's got a list, right? I'm not necessarily right.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah. But my list changes a lot.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It is. It changes a lot. Like sometimes I... You need a rolling list.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
What do I... Like, is this really... Like, I used to take NAD, like, you know, precursors.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I would take omega-3, vitamin D, and sulforaphane.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
But I would definitely make sure I'm getting my magnesium for my food because I left that one out.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I left that one. Well, if I only had three.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I would be getting my leafy greens and my nuts like almonds are very high in magnesium, right? Because I want to make sure I'm getting, you know, meeting the RCA.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Okay, omega-3, vitamin D, sulforaphane, magnesium, and the multivitamin.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
That's the top five. is sulforaphane yeah sulforaphane is it's a compound that is made from a precursor that is found in certain types of cruciferous vegetables so these are broccoli cauliflower brussels sprouts cabbage those types of vegetables um it's really the precursor is called glucoraphanin and when you
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
break the plant, like by chewing it, or you break the plant wall, the glucoraphanin comes in contact with an enzyme called myrosinase that breaks it down into a compound called sulforaphane. So sulforaphane is really high in broccoli sprouts. In fact, it's... 100 times higher than mature broccoli. Sprouting broccoli is another option.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
But that was, you know, to me it was just like it was so crazy to see like my fasting blood glucose levels so incredibly high without changing my diet, really. And, you know, I was still sort of physically active. I was going for walks, but I wasn't doing my usual like a run. I eventually started doing HIIT. So the point here is that actually even just...
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Broccoli sprouts is another option. I prefer to just take a supplement that, you have to find a good one. So there's a couple of good ones, Avmacol and Prostaphan.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Okay.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And Brock, they're all sort of, those are like the high quality supplements. But sulforaphane activates a pathway in your body called NRF2 that's a major, major activator of a lot of different genes in our body that get rid of toxic compounds like carcinogens. So like if you're eating, let's say you're eating bacon, you can be exposed to something called heterocyclic amines which can cause cancer.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Well, activating Nrf2 through sulforaphane can stop your body from getting those terrible heterocyclic amines, right? So it's very good at detoxifying carcinogens, but also other factors like air pollution, benzene that you breathe in. I'm concerned with plastic chemicals like BPA, BPS. I think it's very good at detoxifying that because it does the same.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It activates pathways that are able to take BPA make it water soluble because you excrete a lot of BPA through your urine. So that's why I think sulforaphane is very important.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, so I take my supplements, and then sometimes I also like to do a little hot tub at night as well. And so that would be, like the end of the day would be hot tub relaxing outside under the stars with some relaxing music, conversation with my husband, and then bedtime.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Sounds like a good day.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
yeah that's my idea like cold exposure wasn't in there i i mix it up sometimes in the summer i like to do it when it's really hot or like there's like a big event and it helps me with anxiety but but but my my major jam these days is just exercise like getting out there and like
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It is. Those are my best days. When I get two in. When I get two in. Yeah.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Well, you know, I like both. I think YouTube. Yeah, okay, cool.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, YouTube is.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Right. And that's kind of like the idea why, like my exercise journey where I've come up with this, with how to train guide, right? Yes. How to train, and it's like that's, From my journey of interviewing the experts and then saying, I got to put this together into a more protocols based guide. Right. And I've got a few of those where.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It's a free guide. Yeah. How to train.com.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Oh, sorry. How to train guide.com.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Right.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It's the omega-3 one too. I have an omega-3 guide. It's FMF omega-3 guide.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It's about how to find the best omega-3 supplement, like what matters. And then I have like, I list eight different brands that are quality based on low oxidation status is big. That's like a really important one. And concentration of actually, there's so many supplements that don't even have the concentration of what you think is in there, in there.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And so that's like a guide on like choosing the best omega-3 supplement.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
getting one to three hours less sleep per night for three nights in a row. I mean, think how common is it to get one hour less of sleep a night for three nights in a row? So common, so common. It happens to me all the time, all the time.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, it's the bdnfprotocols.com. That's the BDNF Protocols Guide. It talks about the easy-hit exercises that have been shown to increase BDNF, as well as other things like polyphenols and how much, and other dietary factors that have been shown to improve and increase BDNF. It's why I do the cocovia. It's why I do the blueberries.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Because those increase BDNF.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Try it. I try it out. Like I actually feel like you can feel a like a pick me up from it. Really? Oh, yeah, absolutely. Absolutely. I mean, there's a little bit of caffeine in cocoa, right? But I don't think that's it.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Because there's it's the blood flow. I'm almost certain it's like it increases blood flow to the brain.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
The amount is, it's a scoop. And I think it's in the protocols guide. But if you buy the Cocovia, by the way, I have no affiliation with them. You buy, I buy the powder. They have capsules as well. I buy the powder and I do a scoop of the powder. There's something about it being in hot liquid that kind of just goes to the brain. You know what I mean? Plus it has that like coffee.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It's like, oh, it feels like coffee effect. But I do one scoop. In hot water? In hot water. And I mix it up with the frother.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Okay, okay. And then... It's like a little hot chocolate.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It is, it is. You have to add a little stevia or something to it. To make it sweet and it's bitter. Otherwise, you're going to be chugging it because it doesn't taste good.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Very bitter.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
All the guides aren't there. They're kind of like separate. Yeah, so like they're separate pages. We'll link them up.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, I'm on YouTube. I also have a clip channel where we do release something every day.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And there's been studies that have looked at, well, what does happen to normal, quote unquote, healthy people that haven't been diagnosed with any sort of metabolic disease? What happens is after three nights of getting one to three hours less sleep per night is that their body isn't disposing of glucose properly. So their blood glucose levels stay elevated.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
There you go.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
On YouTube. Definitely every week. Yeah, FoundMyFitness Clips. But the main channel is where we release our long interview expert series. And I'm on X, FoundMyFitness.com. Rhonda Patrick. And then I'm on Instagram also as Rhonda Patrick. I'm also on TikTok, although not as popular as we post, but not quite as popular on TikTok yet. There's a lot to compete with there.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Thank you so much, Lewis. Those are very, very kind words. I'm very appreciative to have the opportunity to come and chat with you. And I appreciate everything that you said. It's very nice. Of course. And yeah, I'd love to come back anytime and chat with you again, for sure.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
On top of that, insulin, they're not making enough insulin to lower the blood glucose levels. And so you get this double whammy, almost looking like insulin resistant or pre-diabetic if you were to just look at the hard numbers. And again, this is just from not getting enough sleep for three nights in a row.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
For all of my content, okay, not for like life.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I would say, exercise get out there and and and make it a part of your personal hygiene i think that exercise it not only makes us healthier and improves the way we age i think it makes us better humans i think it makes us kinder it makes us happier it makes us um you know just just better people and i think that affects the world yes um so i if we could get everyone to like do
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
you know five hours of exercise a week where they're doing like one hour a day during the work week i really think that people would be nicer to each other so that would be number one um i think number two would be social connections with the people that you love um and to foster them and cherish them.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
We didn't talk about that today and the role that plays in aging, which is something, it does play a big role in aging. In fact, all the super agers seem to have this, you know, social connections is a very big, you know, not being lonely, like losing all your friends and not having that social connection
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
is devastating on on the body and the brain and it does age you faster but also um again it comes down to that like connectedness like like connecting with people it's just it's it's so good yeah it's so i don't i don't I don't know that it's better than or worse than like vitamin D. Right. Like it's so important.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And I didn't talk about that in my perfect day, but it actually is a part of my big day. I have a family and I spend a lot of time with my family. So that would be number two. And I think number three would be that. I think. I think there's a lot of potential people are missing in terms of their optimizing their health, their own health and their own lifespan and life expectancy and health span.
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Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And it all comes down to Shifting a focus on what you need. What are the things that you need to run your body? We need essential vitamins and minerals. If you don't get vitamin C, eventually you could die. Magnesium. These are 30 to 40 essential minerals and vitamins. We need these fatty acids. We need amino acids.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And it's not even like full-on sleep restriction where you're taking away four or five hours of their sleep. It's just one to three hours less. And so it really has profound effects on metabolism and this sort of accumulates. So there's a cumulative effect. It's called sleep debt, right? So when you're getting less and less sleep each night, it's like you build up this sleep debt.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
shift your thinking to what you need to fuel your body and everything else will fall into place instead of focusing on what you need, avoiding refined carbohydrates. Well, if you think about what you need to eat, that's not gonna be in the equation, so it already goes away, right? And I think it's a simplified way of thinking about health, especially nutrition.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, the food and the vitamins that you need to run your body, right.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I know that's a hard one. So I think for me my definition of greatness is really trying to push past my mental barriers, things that hold me back, things I'm afraid of, my fears. to avoid thinking and seeing, to try to see less of the negative and more of the positive, seeing less of the problems and more of the solutions. I think that for me, greatness is really,
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
pushing past the fears and negativity, I think. If I get past that, things are really great. I think last time I talked about honesty as my greatness, and I think that's definitely still part of my greatness. Yeah, I think just getting past the hard, hard stuff is greatness.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So whether it's in my social relationships or being a parent, being a wife, being a daughter or being a podcaster or being a scientist, in every part of what makes me who I am, There are things that hold me back. There are things I'm scared of. And there are things that I can identify a lot of problems in without seeing the solutions. And I think that those are not greatness.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
I think that's holding me back from greatness.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Sure, sure. Ron, I appreciate it. Thank you for being here.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Thanks so much. Thank you so much.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
The good news is that, believe it or not, at least with respect to the metabolic effects and also the cognitive effects, is that exercise can help negate a lot of that. And that's what I also learned with my own personal experience.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So according to research, yes. And according to my own anecdotal data, yes. And there's reasons why. So when you're doing high intensity interval training, so this is where you're going, you know, you're doing intervals that are hard. So you're going above what you normally would do if you're just going for a jog. You're going like 80, 85% of your max heart rate.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
and you're doing it for a period of time that's an interval and then you kind of have a recovery period where you're going lighter, right? So you're doing a lot of vigorous intensity exercise where it's like during that interval, you can't talk because you're working out too hard. So that's the real test here. What happens when you're working out really hard like that is that you're pushing
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
your energy system to utilize glucose only. And what happens is you utilize glucose only and you make a metabolite called lactate. And everyone thought lactate, this metabolite you're making when you're going hard is this waste product, byproduct, it's not useful. Turns out very, very wrong. Lactate itself is not only used by other tissues.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So when you're making lactate, your muscles are making lactate because they're using glucose. The reason they're using glucose is because your body can't get oxygen to your muscle quick enough to use oxygen as energy basically and make it through something using the mitochondria. So, basically, you're making this lactate and using glucose instead, right?
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And the lactate then gets shuttled into the brain, it gets shuttled into the heart, into the liver. And it's not only used as a very energetically favorable source of energy, it's also what's called a signaling molecule. It's the way your muscle communicates with other parts of the body, including going back into the muscle.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And so what lactate does is it signals to the cells, hey, make more of this or make less of this. And what it does to the muscle is the muscle's going, I'm consuming a lot of glucose here because that's the only energy I can use. I need to make a way to get more of it. And so lactate actually signals to your muscle to make transporters for glucose more of them come up.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So transporters for glucose are kind of sitting below the surface of the muscle. They're not really letting glucose in all the time. But when lactate comes around, they wake up, they go to the surface of the muscle, and they just allow a lot more glucose to come in.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
well, the glucose is from your food or from gluconeogenesis, the process of making glucose from other materials like glycerol, for example, or amino acids.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Usually it's from the food or glycogen, stored as glycogen. But the point is that those glucose transporters that come up to the muscle stay there for like 48 hours. And so your body becomes very, all the glucose that you're eating for the next two days is getting taken up into your muscle very effectively and efficiently.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
And so the net effect is, you know, this high intensity interval training is getting that glucose out of your bloodstream and bringing it to your muscle where you want it. And so if you go back to the sleep story, you know, and there's multiple studies showing this, that people that even do high intensity interval training before they're sleep-deprived, or they do it after they're sleep-deprived.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
It doesn't matter. If you're doing it within a 48-hour window or so of getting less sleep, what's happening is your glucose regulation resets, right? Because you're causing that stress on your muscle to make more of those transporters, and so glucose gets taken in better. And then it also affects insulin signaling as well. So there's a lot of other ways that it's happening.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
So those studies have been done and with respect to the metabolism, yes, doing it before for sure it's going to affect. Now, if you're talking about cognition and brain function, I would say unfortunately you're going to want to do it the next day after you've been sleep deprived before your meeting.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Right then.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Yeah, right then.
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
You're like, where am I going?
The School of Greatness
Biochemist Reveals The Proven Habits To REVERSE Sleep Deprivation & Reduce Cancer Risk | Dr. Rhonda Patrick
Do you have 10 minutes? Because that's what's been shown. 10 minutes. of high intensity interval training can improve blood flow to the brain. It improves memory. It improves cognition. And it only took 10 minutes to do it. So maybe not the 30 minutes, but 10 minutes.