Latest news with #RhondaPatrick
Yahoo
20-05-2025
- Health
- Yahoo
Biochemist Rhonda Patrick Says Most Supplements Are Useless—These 5 Are the Exception
With aisles full of vitamins promising better sleep, sharper focus, and eternal youth, figuring out which supplements you actually need can feel like playing a game of roulette. But according to biochemist Rhonda Patrick, Ph.D., the solution is refreshingly simple: you only need five. Patrick—known for her deep dives into longevity, brain health, and performance—appeared on The Dr. Hyman Show to share her supplement insights. Instead of pushing trendy powders or obscure herbs, she focused on five supplements that support cellular health, reduce inflammation, and promote long-term vitality. Her science-backed picks aren't just for elite athletes or biohackers. They're for anyone who wants to feel sharper, age better, and maybe even fend off chronic disease. Vitamin D remains one of the most essential—and under-consumed—supplements. The starting dose Patrick recommends is 4,000 IUs daily, which is considered the upper safe limit according to the National Academy of Sciences. However, individual needs may vary, and a blood test is the only reliable way to know if you're hitting your target. Some people may need more to reach optimal levels, but this dose is a safe and effective baseline for most. When it comes to heart and brain health, omega-3s are a no-brainer. But the key is dosing, because not all fish oil capsules (the main supplement vehicle for omega-3 fatty acids) are created equal. Many fish oil supplements list total oil content—for example, 1,000 milligrams—but only contain 200 to 300 milligrams of actual EPA and DHA. Check your label carefully and adjust your dosage accordingly. A good target for most people is 1.5 to 2 grams per day of EPA and DHA combined. "There's so many different micronutrients—it really covers a lot of the bases," Patrick said about multivitamins. Supplementing with a high-quality multivitamin helps fill in nutritional gaps, especially for hard-to-get micronutrients like selenium, boron, and vitamin A. Choose one without artificial colors and unnecessary fillers. Stress, caffeine, alcohol, and sweating all deplete magnesium—and most people aren't getting enough of this supplement. It's essential for brain function, muscle recovery, and DNA repair. The ideal magnesium dose for most people is 250 to 300 milligrams per day. Look for organic salt forms, like magnesium citrate, which helps with constipation, or magnesium glycinate, which is gentle on the gut. Magnesium malate is another solid option, but Patrick advises against magnesium oxide for its poor absorption. Sulforaphane is a potent antioxidant compound found in cruciferous vegetables, like broccoli sprouts. This plant compound activates the NRF2 pathway, boosting glutathione—the body's master antioxidant and detoxifier.
Yahoo
20-05-2025
- Health
- Yahoo
New Study Finds This Common Supplement Cuts Dementia Risk by 40 Percent
New research offers promising hope in the battle against cognitive decline. Biochemist Rhonda Patrick shared a study published in Alzheimer's & Dementia: Diagnosis, Assessment & Disease Monitoring, which found a strong link between vitamin D supplementation and a lower risk of developing dementia. Researchers followed over 12,000 people for a decade and discovered that those who took vitamin D supplements were 40 percent less likely to develop dementia compared to non-users. Within the first five years alone, 84 percent of supplement users remained dementia-free, while only 68 percent of non-users did. The protective effects of vitamin D were especially strong in those with mild cognitive impairment or who carried the APOE4 gene, a well-known genetic risk factor for Alzheimer's. Carriers of this gene can have an increased Alzheimer's risk, but vitamin D supplementation still appeared to reduce dementia risk by about 33 percent in this group. Once processed by the body, vitamin D becomes a steroid hormone that influences over 1,000 genes, including many involved in brain health. It regulates nearly 5 percent of the human genome by entering cell nuclei and turning genes on or off, which plays a key role in everything from inflammation to neural communication. Vitamin D deficiency is shockingly common, with about 70 percent of Americans falling into the deficient or insufficient range. Fortunately, supplementation can easily correct this. Some small trials have also indicated that vitamin D supplementation may improve cognition in individuals with mild cognitive impairment or early Alzheimer's, though results in healthy adults are mixed. If you're not getting enough sun, are over 50, or carry extra body fat, a daily vitamin D supplement could help bridge the gap. As always, consult with a healthcare provider to check your levels and determine the right dosage.
Yahoo
12-05-2025
- Health
- Yahoo
Biochemist Shares Why Walking 10,000 Steps a Day Is a Waste of Time
Walking 10,000 steps a day has become a popular fitness goal—but according to biochemist Rhonda Patrick, it's not the best use of your time. Patrick appeared on Lewis Howes' School of Greatness Podcast, sharing her controversial take: "I think that 10,000 steps should be replaced with 10 minutes of vigorous exercise a day." "It comes down to [the fact that] you can walk slow, right?" she elaborated. "Also, do you know how long it takes? It takes a long time—like an hour and a half." By comparison, 10 minutes of vigorous exercise—like sprints or cycling intervals—can be more effective for improving glucose regulation and cardiovascular health To back this up, Patrick pointed to a study which found that performing 10 bodyweight squats every 45 minutes over an eight-hour work week is better at glucose regulation than 30-minute walk. Walking is better than nothing—but a slow, casual stroll won't drastically improve your VO2 max, which is a key measure of how well your body uses oxygen during intense exercise. People in the top 2.3 percent for VO2 max have an 80 percent lower risk of death from all causes compared to those at the bottom. On the other hand, people with low VO2 max had a mortality rate that was comparable—or even worse—than people who smoked, had hypertension, or diabetes, Patrick shared. Users in the comment section weren't necessarily fond of her advice about ditching the 10,000 steps a day protocol. "That hour and a half outside getting fresh air, sun in the face enjoying nature is priceless and does a lot more to the overall health and well-being than a 10 minute work out," one YouTube user commented. "Walking is the foundation of the pyramid, even for active people," another user added. "It can't be replaced by vigorous exercise. You need to be able to walk before you run." The real enemy is a sedentary lifestyle of inactivity. Getting your steps in can still support overall health, but pairing that movement with even a few minutes of vigorous exercise may offer greater benefits for your heart, metabolism, and longevity.
Time of India
09-05-2025
- Health
- Time of India
Walking 10,000 steps or 10 minutes of intense exercise: Which is better? Biochemist answers
Walking 10,000 steps is all the rage, but could just 10 minutes of rigorous exercise actually be more effective? Biochemist Rhonda Patrick says intensity wins over length when it comes to taking care of heart or efficient blood sugar regulation. Sharing her views on Lewis Howes' School of Greatness Podcast, Patrick says people should opt for 10 minutes of gruelling workout than 10,000 steps of leisurely walk if they want to make better utilization of their time, and improve glucose regulation and cardiovascular health. "I think that 10,000 steps should be replaced with 10 minutes of vigorous exercise a day," she said in the interview. People may feel long-duration walks could be better for fitness, but the biochemist says slow walking may bring limited benefits compared to intense exercise. Operation Sindoor 'Did not want to...': Pak def min gives absurd excuse for army's failure to withstand Op Sindoor Blackouts, sirens & Pak's failed attacks: 10 things that happened in the last 36 hrs '1971 war was not remotely as terrifying': Residents of border areas shell-shocked "It comes down to [the fact that] you can walk slow, right?" she told Howes. "Also, do you know how long it takes? It takes a long time—like an hour and a half," she added. On the other hand, 10 minutes of vigorous exercise, like sprints or cycling intervals, can help boost blood glucose regulation and heart health. Benefits of exercise snacks Quoting a study , Patrick said that 10 bodyweight squats every 45 minutes during an 8.5-hour period of sitting improves blood sugar regulation better than a single 30-minute walk. Talking about 'exercise snacks' or brief, intense bursts of activity is an effective way to avoid health risks linked with our inactive lifestyles. The study examined how different patterns of muscle activity while interrupting prolonged sitting affect blood sugar control in overweight and obese men. Compared to 8.5 hours of uninterrupted sitting, all active interruptions, one continuous 30-minute walk, or 3-minute walks or squats every 45 minutes led to better post-meal glucose control. Frequent walking or squatting was significantly more effective than a single 30-minute walk. The improvements were linked to increased muscle activity, especially in the quadriceps and glutes. In short, frequent, short bursts of movement, even as brief as 3 minutes, help regulate blood sugar more effectively than one long session of walking. Intense exercise vs slow walking: What improves VO2 max VO2 max, or maximal oxygen consumption, is a measure of how much oxygen your body can use during exercise. Slow or casual walking doesn't have a major impact on VO2 max. Vigorous exercise on the other hand could drastically improve this measure which can improve your cardiovascular health. Having a good VO2 max reduces your risk of death from all causes to a significant extent. People with low VO2 max could have a mortality rate lower than those who smoked, had blood pressure, or diabetes, according to Patrick. Unique benefits of walking Many, however, would still say that walking is the best exercise as it supports joint mobility and strengthens muscles without the strain of high-impact exercise, which makes it ideal for people of all ages. Regular walking also improves digestion, boosts immune function, aids in maintaining a healthy weight, and enhances sleep quality. Mentally, walking, especially in nature, can reduce stress, elevate mood, improve creativity, and even lower the risk of anxiety and depression. Indoor walking workout: Complete 1000 steps in 10 mins Masterclass for Students. Upskill Young Ones Today!– Join Now
