<p><a href="https://peterattiamd.com/rhondapatrick2/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=230501-pod-rhondapatrick2&utm_content=230501-pod-rhondapatrick2-podfeed"> View the Show Notes Page for This Episode</a></p> <p><a href="https://peterattiamd.com/subscribe/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=230501-pod-rhondapatrick2&utm_content=230501-pod-rhondapatrick2-podfeed"> Become a Member to Receive Exclusive Content</a></p> <p><a href="https://peterattiamd.com/newsletter/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=230501-pod-rhondapatrick2&utm_content=230501-pod-rhondapatrick2-podfeed"> Sign Up to Receive Peter's Weekly Newsletter</a></p> <p>Rhonda Patrick, Ph.D., is a scientist with expertise in the areas of aging, cancer, and nutrition who translates complex scientific topics into actionable insights on her podcast, Found My Fitness. In this episode, Rhonda provides her latest thinking as it relates to Alzheimer's disease including the possibility of a vascular hypothesis as well as the factors that can impact disease risk such as type 2 diabetes, blood pressure, omega supplementation, exercise, sauna, and more. She also touches on cancer risk including the relationship between cancer and exercise as well as the link between alcohol consumption and cancer. Additionally, Rhonda explains her new focus on exercise and protein consumption as well as how her perspective has shifted as it pertains to fasting and time-restricted feeding.</p> <p><strong>We discuss:</strong></p> <ul type="disc"> <li>Alzheimer's disease: Rhonda's evolved thinking on neurodegenerative diseases [2:30];</li> <li>The breakdown of the blood-brain barrier in neurodegenerative disease [8:45];</li> <li>An explanation for the observation that type 2 diabetes increases risk of Alzheimer's disease [15:45];</li> <li>The role of omega-3 fatty acids (EPA and DHA) in brain health and prevention of neurodegeneration [19:45];</li> <li>Comparing the preventable nature of type 2 diabetes, atherosclerosis, cancer, and dementia [32:15];</li> <li>Blood pressure: an important modifiable lifestyle factor that can affect Alzheimer's disease risk [35:15];</li> <li>Rhonda's outlook on "precision medicine" as it pertains to one's genetic predispositions [38:45];</li> <li>Possible mechanisms by which exercise reduces the risk of Alzheimer's disease [45:45];</li> <li>Building your aerobic pyramid: neurobiological effects of exercise, benefits of lactate peaks, and more [53:45];</li> <li>Maximizing mitochondrial biogenesis: alternative training approaches and strategies [58:45];</li> <li>Possible brain benefits of sauna, and Rhonda's personal protocol [1:09:30];</li> <li>The relationship between cardiorespiratory fitness and dementia risk [1:15:30];</li> <li>How exercise may reduce the risk of cancer [1:20:30];</li> <li>The overarching impact of exercise on health, and the importance of focusing the factors that matter most [1:33:15];</li> <li>Impact of alcohol consumption on breast cancer risk and overall health [1:37:15];</li> <li>Exercise as an intervention for poor sleep habits [1:42:30];</li> <li>The longevity benefits of consuming adequate protein and strength training to preserve muscle mass and strength [1:46:30];</li> <li>How to get enough of the right kind of protein in your diet [2:05:15];</li> <li>Fasting: weighing the risk vs. reward [2:12:15];</li> <li>How Rhonda's views have shifted on diet and exercise [2:15:30];</li> <li>How to follow Rhonda's work and more about the benefits of lactate for the brain [2:21:00]; and</li> <li>More.</li> </ul> <p>Connect With Peter on <a href="https://twitter.com/PeterAttiaMD">Twitter</a>, <a href="https://www.instagram.com/peterattiamd/">Instagram</a>, <a href="https://www.facebook.com/peterattiamd/">Facebook</a> and <a href="https://www.youtube.com/channel/UC8kGsMa0LygSX9nkBcBH1Sg">YouTube</a></p>
Actionable Insights
1. Comprehensive Exercise Regimen
Engage in a comprehensive exercise regimen that includes both high-intensity (e.g., Tabata, VO2 max intervals) and Zone 2 training, coupled with strength training, to maximize mitochondrial capacity, build muscle mass, and significantly reduce the risk of neurodegenerative diseases, cancer, cardiovascular disease, and type 2 diabetes.
2. Elevate Lactate for Brain Health
Incorporate exercise that elevates lactate levels (e.g., high-intensity intervals, blood flow restriction training) to stimulate vascular endothelial growth factor (VEGF) for blood vessel repair and brain-derived neurotrophic factor (BDNF) for neuroplasticity and memory.
3. Prioritize High Protein Intake with Age
Increase protein intake with age, aiming for 1.2-2.2 grams per kilogram body weight (or 1 gram per pound), and distribute it across multiple meals and snacks (e.g., four times a day) to counteract anabolic resistance and prevent sarcopenia, which is crucial for longevity and reducing mortality risk.
4. Prevent and Manage Type 2 Diabetes
Actively prevent or treat type 2 diabetes through diet and lifestyle, as it is a major amplifier of aging and significantly increases the risk of Alzheimer’s disease by disrupting the blood-brain barrier and glucose transport to the brain.
5. Increase Marine Omega-3 Intake
Ensure adequate intake of marine omega-3s (DHA and EPA) through fatty fish or supplementation to support blood-brain barrier integrity and reduce overall mortality risk, as low omega-3 status is a significant health concern.
6. Maintain Optimal Blood Pressure
Maintain systolic blood pressure below 130 mmHg (ideally 120 mmHg), especially in midlife, to prevent cumulative vascular damage that significantly increases the risk of dementia.
7. Regular Sauna and Hot Tub Use
Incorporate regular sauna sessions (20-30+ minutes at 175-180°F) and/or hot tub use, which can improve blood pressure, increase brain-derived neurotrophic factor (BDNF), and enhance sleep quality.
8. Minimize Alcohol Consumption
Minimize or avoid alcohol consumption, as there is no healthy dose; it can increase cancer risk, impair sleep, and disproportionately harm the brain, especially for ApoE4 carriers.
9. Align Eating with Circadian Rhythm
Avoid eating late at night, particularly within 2-3 hours of bedtime, to optimize insulin sensitivity, prevent elevated glucose levels, and improve sleep quality by aligning with your body’s natural circadian rhythm.
10. Exercise Mitigates Poor Sleep Effects
Engage in vigorous exercise, even when sleep-deprived, as it can significantly blunt the negative effects of sleep interruption on blood glucose regulation and overall metabolic health.
11. Strategic Protein on GLP-1 Agonists
If using GLP-1 agonists for weight loss, make a concerted effort to consume sufficient protein, as these drugs can severely suppress appetite and lead to muscle wasting if protein intake is not prioritized.
12. Study or Review in the Sauna
Consider reviewing or studying complex material while in the sauna, as the heat stress may induce growth factors that enhance memory retention and cognitive function.
13. Experiment with Nasal Breathing
Experiment with nasal breathing during aerobic or high-intensity workouts, potentially using mouth tape, as it may offer unexpected performance benefits and alter workout dynamics.