#052 New Omega-3, sulforaphane research, and more! [Kevin Rose Show]

1. Prioritize Exercise Over Metformin

Choose regular exercise over metformin for preventing type 2 diabetes and delaying aging, as exercise has been shown to be more effective and metformin may blunt many of exercise’s positive effects on cardiorespiratory fitness and muscle gains.

2. Frequent Sauna Bathing Protocol

Engage in sauna bathing 4-7 times per week for at least 20 minutes at around 175°F to significantly lower risks of fatal heart disease, stroke, sudden cardiac death, Alzheimer’s, and dementia, as it mimics the cardiovascular benefits of moderate intensity aerobic exercise.

3. Consume Phospholipid DHA

Prioritize dietary sources of DHA in phospholipid form, such as fish roe (38-75% phospholipid DHA) or krill oil (35% phospholipid DHA), because this form is more efficiently transported across the blood-brain barrier via an active transporter, which is crucial for brain health and may bypass age-related or APOE4-related blood-brain barrier defects.

4. Consume Sulforaphane Regularly

Regularly ingest sulforaphane, found richly in broccoli sprouts (up to 100x more precursor than mature broccoli) or validated supplements like Prostaphane or Avmacol, to increase glutathione levels in the brain and plasma (a major antioxidant), reduce oxidative DNA damage by 30%, and excrete harmful carcinogens like benzene and acrolein by up to 60%.

5. Prioritize Dietary Magnesium

Aim for 300-400 milligrams of magnesium daily, primarily from dark leafy greens and other magnesium-rich foods, as a majority of the population is deficient, and it’s critical for DNA repair, ATP production, and preventing insidious damage that accumulates over decades and contributes to diseases of aging.

6. Try Fasted Exercise for Glucose

Perform exercise in a fasted state to significantly improve both fasting and postprandial blood glucose regulation, as this practice has been shown to lead to better glucose levels.

7. Eat Protein Before Carbohydrates

Consume a high amount of protein before eating carbohydrates to help regulate and lower the postprandial glucose response, as this dietary sequencing has been shown to be effective in clinical trials.

8. Consider Prolonged Fasting

Explore prolonged fasting, starting with 48-hour fasts and potentially working up to 5-day fasts, as animal research suggests it can activate stem cells, kill off damaged white blood cells, and induce organ shrinking and regrowth, leading to significant longevity benefits.

9. Use Sauna Post-Workout

Incorporate sauna bathing after high-intensity training to reduce delayed onset muscle soreness, improve muscle strength, and prevent muscle atrophy by up to 40%, likely due to the activation of heat shock proteins and growth hormone.

10. Combine Sauna and Cold Exposure

Integrate cold showers or cold water immersion between sauna sessions, a common Finnish practice, as studies indicate this protocol still provides benefits for mitochondrial function and other health parameters.

11. Increase Overall Marine Omega-3s

Increase your overall intake of marine omega-3 fatty acids from sources like fish and fish oil supplements, as this can lead to the production of DHA lysophosphatidylcholine, a form of DHA that actively crosses the blood-brain barrier.

12. Use Genetic Reporting for Health

Utilize genetic reporting services, such as those offered by FoundMyFitness, by uploading your DNA data to gain personalized insights into gene-diet interactions and predispositions, which can help explain individual health responses and guide personalized medicine.

13. Check Fish Oil for Rancidity

Before consuming fish oil supplements, open a pill to smell or taste it, as rancidity can be masked by flavors like lemon or strawberry and indicates a lower quality product.

14. Mask Salmon Roe Taste

If you find salmon roe unpalatable, try mixing it with seaweed, avocado, lemon, ginger, or a creamy garlic herb cheese (like Bourshin) to mask its taste, making it easier to consume this beneficial source of phospholipid DHA.

15. Consider Sulforaphane Every Few Days

While daily intake is common, the NRF2 pathway activation from sulforaphane can last a couple of days in animals, suggesting that taking it every few days might still be effective.

16. Test Thyroid if Concerned

If you have hypothyroidism or iodine deficiency and are concerned about sulforaphane’s potential goitrogenic effects, perform a baseline thyroid test and retest after a month of consumption to monitor any changes, although scientific data suggests it’s generally not an issue for healthy individuals.

17. Try Pescatarian Diet with Blood Work

Experiment with a mostly pescatarian diet for a month and get your blood work checked before and after to observe its specific effects on your personal health markers.

18. Cut Out Alcohol Before Travel

Abstain from alcohol for a few weeks before a trip and get your blood tested to see the impact on your health markers, especially if you plan to consume alcohol during the trip.

19. Rhonda’s Fish Oil Recommendation

Consider N-Pure 3 (Nordic Pure 3) fish oil, a highly purified DHA supplement that Rhonda personally takes at a dose of three grams (six pills) daily, and which she finds to be of high quality and non-rancid.

20. Validated Sulforaphane Supplements

If not consuming broccoli sprouts, consider clinically validated sulforaphane supplements like Avmacol (approx. 3.5mg sulforaphane per tablet, 2 tablets recommended) or Prostaphane (approx. 10mg sulforaphane per tablet, available via online pharmacies from France), which Rhonda uses for convenience.

21. Apple Watch in Sauna Tip

To prevent your Apple Watch from overheating in the sauna, place your hand over the face of the watch; this keeps it cool enough to continue functioning and allows you to monitor your heart rate.