Rhonda’s Ultimate Micronutrient Smoothie

 

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dr. Reiner Patrick here today I’m going
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to demonstrate and talk about my
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micronutrient smoothie that I drink
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every single morning the total volume is
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around 64 fluid ounces and I drink half
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of that and give the rest of my husband
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Dan here’s the ingredients eight kale
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leaves
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three cups of flax milk
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for rainbow chard leaves
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three cups of spinach
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a tomato
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two carats
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an apple
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and avocado
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a cup of blueberries
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one banana
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you
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you
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one shot glass of flaxseed
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one common factor to all the green leafy
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vegetables in my smoothie is that
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they’re high in magnesium magnesium is
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at the center of a chlorophyll molecule
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chlorophyll gives plants their green
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color so if you’re eating a lot of green
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plant you can be rest assured that
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you’re getting enough magnesium which is
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a good thing because around 45% of the
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u.s. population does not meet the
01:27
adequate intake for magnesium which is
01:30
currently set around 350 to 400
01:32
milligrams a day and athletes can
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require up to 10 and 15 percent even
01:36
more than that over 300 different
01:38
enzymes in the body require magnesium to
01:40
function properly including those
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enzymes that use and produce ATP
01:45
the energetic currency of the cell ATP
01:48
also must be bound to a magnesium ion in
01:50
order to be biologically active
01:51
producing energy and using energy is
01:54
needed to survive so any magnesium that
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the body gets is going to be allocated
01:59
to make sure that these enzymes that are
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you need magnesium to produce energy are
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going to get the magnesium but there’s
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also other enzymes that require
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magnesium to function DNA repair enzymes
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DNA repair enzymes repair any DNA damage
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that occurs DNA damage occurs from just
02:15
normal metabolism and also just normal
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immune function and DNA repair enzymes
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repair that damage to make sure that a
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mutation doesn’t occur in addition
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magnesium is required for DNA
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polymerases and DNA ligase which also
02:27
make sure that any sort of mutation that
02:30
possibly could occur during a cell
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replication doesn’t happen so magnesium
02:36
is very important to prevent cancer
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initiating factors such as DNA damage
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and also mutations from occurring and my
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micronutrient smoothie delivers around
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588 milligrams of magnesium which is
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above the recommended daily allowance
02:52
among the green leafy vegetables that I
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cram into my smoothie I probably put the
02:57
most kale in I put around 8 kale leaves
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aside from being high in magnesium kale
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is also a really good source of lutein
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and zeaxanthin which are 2 carotenoids
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that are highly concentrated in the
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retina of the eye
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these carotenoids serve two very
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important functions in the eye one is
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they filter out singlet oxygen which is
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produced by blue light from the Sun and
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is very
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damaging to the rods and cones in the
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eye the second is that lutein and
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zeaxanthin also have antioxidant
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activity this is how they’ve been shown
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to protect against several different
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types of age-related macular
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degeneration lutein and zeaxanthin also
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have been shown to slightly enhance
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visual performance kale is very high in
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lutein and zeaxanthin and my
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micronutrient smoothie provides around
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390 milligrams of both of them kale is a
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cruciferous vegetable which means it’s
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also high in sulfur containing compounds
03:52
known as sulfur fans when Kayla’s
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chopped or chewed there’s enzymes
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present in the kale called Myra cenizas
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which break the sulfur feints down into
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something called isothiocyanates and
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isothiocyanates are some really good
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stuff is one of the main reasons why I
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like to get some raw kale on my diet
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because the enzymes my resonances that
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convert the sulfur refrains into the
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Isis thiocyanate are very are heat
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sensitive so when you heat them they
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become inactive and so you don’t
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actually get as many of the
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isothiocyanates when you have cooked
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kale that doesn’t mean cooked kale isn’t
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good you also can get more of magnesium
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and calcium and things like that when
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you cook the kale so it’s good to get
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both raw and cooked vegetables in the
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diet but back to the isothiocyanates
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isothiocyanates are able to
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epigenetically turn genes on and turn
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genes off they turn off bad genes beat
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genes that are called phase one
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biotransformation enzymes these enzymes
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are responsible for taking a pro
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carcinogen and converting it into a
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full-blown carcinogen in the body so
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isothiocyanates turn those off i’ve said
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thiocyanate Sall so turn on good genes
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they turn on genes that are called Phase
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two detoxification enzymes these are a
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whole host of enzymes that are
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antioxidant enzymes and
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anti-inflammatory related genes and so
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isothiocyanates turn these on and this
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is one of the ways in which
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isothiocyanates are also known to kill
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cancer cells because they prevent DNA
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damage and they also activate tumor
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suppressor genes which kill cancer cells
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kale is really high in isothiocyanates
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next up is rainbow chard I put around
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four rainbow chard leaves and stems into
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my micronutrient smoothie chard is a
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great source of vitamin k1 around 65
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percent of the u.s. population does not
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meet the adequate intake for vitamin k1
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which is set at around 90 to 120
05:39
micrograms a day there are two
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biologically active forms of vitamin K
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vitamin k1 and vitamin k2 I’ll talk
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about the similarities and differences
05:48
of these two different vitamin K forms
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in another video
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both vitamin k1 and vitamin k2 are
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required as cofactors to activate
05:57
proteins in the body that serve three
06:00
important functions first function is
06:02
coagulation which is the clotting of
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blood the second function is to remove
06:07
calcium out of the bloodstream to
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prevent calcification of the blood
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vessels and arteries and take it to the
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bones which is the third function
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maintaining bone homeostasis my
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micronutrients smoothie has around 5,000
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micrograms of vitamin k1 the third green
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leafy vegetable I add to my smoothie is
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spinach I add around 3 cups or 1.5 2
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chopped spinach is high in folate Foley
06:32
is an essential for the incorporation of
06:35
thymine a DNA nucleotide into DNA
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when folate levels are low DNA miss
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incorporates uracil which is part of RNA
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into the DNA and this causes a type of
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DNA damage that is similar to being
06:50
irradiated so not having enough folate
06:52
is like being irradiated also full it’s
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very important in regulating epigenetics
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Foley is an important precursor to
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methyl groups and methyl groups are a
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very essential part of epigenetic
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regulation and this is why folate is
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important for regulating epigenetics my
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micronutrient smoothie has around 480
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micrograms of folate I put around 2
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medium sized carrots in my micronutrient
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smoothie carrots are a great source of
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beta carotene which is another
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carotenoid that in addition to having
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antioxidant activity is also a pro
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vitamin A because it can be converted
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into retinol which is vitamin A
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approximately 34% of the u.s. population
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does not have adequate intake for
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vitamin A vitamin A is very important
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for normal immune system function as
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well as vision the body can take beta
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carotene and converted into vitamin A
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and when the body has enough vitamin A
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the beta carotene
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is no longer converted into vitamin a
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but instead is used as an antioxidant my
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micronutrient smoothie has around 54
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milligrams of beta-carotene I use
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varying sizes of tomatoes from small
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medium or large depending on what’s
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available tomatoes are great source of
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lycopene lycopene is another type of
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carotenoid that has antioxidant activity
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it accumulates in most tissues in the
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body and is very potent at inhibiting
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angiogenesis which is the growth of new
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blood vessels and is a mechanism by
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which cancer cells metastasize to other
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tissues my smoothie has around 2,500
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micrograms of lycopene I also add one
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large avocado avocados are a great
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source of potassium one large one has
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around a thousand milligrams the
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adequate intake for potassium is set at
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around four thousand seven hundred
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milligrams a day which is really hard to
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get and is why 97% of Americans don’t
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meet that requirement the requirement is
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set on the amount of potassium that is
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needed to maintain normal blood pressure
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and also decrease the risk of kidney
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stones the smoothie has around five
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thousand eight hundred milligrams of
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potassium which meets the adequate
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intake requirement in addition avocados
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are a great source of the vitamin E
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family both a mix to confer all’s alpha
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and gamma and the others as well as the
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mix tocotrienols vitamin E is very
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important antioxidant that is especially
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for lipoproteins in the vascular system
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it prevents them from being oxidized
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which is a major contributing factor to
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atherosclerosis around 60% of the u.s.
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population doesn’t get enough vitamin E
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avocados are also a great source of
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monounsaturated fat which just so
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happens that fat increases the dietary
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absorption of all the carotenoids
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including lutein zeaxanthin
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beta-carotene and lycopene onto the
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fruit I add a whole apple with apple
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peel and about a cup of frozen or fresh
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blueberries depending on the season to
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the smoothie the apple peel and the
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blueberries are high in flavonoids which
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are compounds that are produced by most
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plans the apple peel has quercetin and
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epicatechin and blueberries are very
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high in anthocyanins
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these flavonoids are very potent at
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sequestering reactive oxygen species
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that are produced in the cell protecting
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the cell from DNA damage damage to
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lipids and damage to proteins all of
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these lead to diseases of Aging in
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addition these flavonoids also activate
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phase 2 detoxification enzymes the same
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enzymes that the isothiocyanates
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activated that’s I took that I talked
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about previously also they lower
10:25
inflammation by inhibiting genes that
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activate inflammation these are the
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general mechanisms by which these
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flavonoids are good at lowering
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oxidation and lowering inflammation in
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the body lastly I add a banana which is
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also a good source of potassium and also
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makes the smoothie have a good
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consistency along with the avocado it
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helps it from separating out into
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different fractions and it also makes it
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taste better I also add about one tall
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shot glass full of flaxseed which is a
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great source of soluble fiber once it
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grinds up and also is a good source of
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alpha linoleic acid the plant omega-3
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fatty acid and lastly I add around 3
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cups of unsweetened flaxseed milk
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recently I’ve been using a Blendtec
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blender to blend my smoothie for four
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years I used to buy tomates blender but
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really any blender with the powerful
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motor will work the entirety of this
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smoothie which is around 64 fluid ounces
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provides RDA for the following
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micronutrients vitamin A vitamin b5
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vitamin b6 vitamin C folate calcium
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magnesium iron manganese copper alpha
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linoleic acid and fiber the vitamins and
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minerals like our in my smoothie are
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really the nones
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but nutrition is a big wide world and
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what is not stated are the unknowns
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science is yet to map all the different
11:45
compounds that are present in plants and
11:47
how they may interact with human
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metabolism that may take many more years
11:51
to come
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I like to get a broad spectrum of fruits
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and vegetables in my smoothie not only
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to get the vitamins and minerals that I
11:57
discussed but also for the unknowns for
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the compounds that may be present in
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these plants that are possibly
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benefiting human metabolism I like to
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encourage you to mix the smoothie up and
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try exciting new things diversify it
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think about it in the same way
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that your financial adviser would tell
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you to diversify your stock portfolio
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I’m dr. Rhonda Patrick and I’ll catch
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you next time
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you
This video has an accompanying *epic* PDF report that covers everything in this video and MORE: http://www.foundmyfitness.com/?sendme… In this video Dr. Rhonda Patrick demonstrates how to make her micronutrient smoothie. She discusses some of the important micronutrients in the smoothie, what their function in the human body is, and how this delays aging. The total volume size is ~64 fluid ounces (1.9 liters) and the all organic ingredients include the following: 8 large kale leaves, 4-6 rainbow chard leaves with stems, 3 cups (~710 ml) of baby spinach, 2 medium to large carrots, 1 tomato, 1 large avocado, 1 banana, 1 apple, 1 cup (~710ml) of blueberries (fresh or frozen), 1 tall shot glass of flaxseed (optional), and 3 cups (~710 ml) of unsweetened flax milk. See the vitamin and mineral content below. Asterisk denotes that the 64 fluid ounces meets or beats the RDA. Note: in practice, I personally actually drink about half of this in a given serving. magnesium 588 mg* calcium mg 2,116 mg* potassium 5,883 mg* vitamin K 5,239 μg* vitamin C 630 mg* vitamin E 9 IU vitamin A 4,530 μg* vitamin D2 600 IU beta carotene 53.5 mg vitamin B6 3 mg* pantothenic acid 4.4 mg* vitamin B12 1.8 μg thiamin 0.6 mg riboflavin 0.9 mg niacin 10 mg folate 480 μg* manganese 9.6 mg* phosphorous 700 mg* zinc 4.5 mg copper 1.9 mg* selenium 10 μg iron 10.8 mg* sodium 985 mg lutein + zeaxanthin 390 mg ALA 4,684 mg* *⃟⃟⃟ fiber 49 g* *⃟⃟⃟

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