Smoothie #2: Prebiotics, Phytochemicals, “Anti-Nutrients” & Hydrolyzed Collagen

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dr. Rhonda Patrick here many of you may
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have seen my first video on the
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micronutrients movie when it comes to
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things like salads and indeed smoothies
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diversity can be a good thing that’s why
00:10
I’m here to bring you another version of
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my smoothie recipe burying the sources
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from which you get your micronutrients
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plant hormetic compounds and prebiotics
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allowing you to provide balance and make
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sure that you’re getting just a little
00:24
bit of everything
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instead of way too much of one thing or
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another there are a few staples I
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returned to such as kale but enough of
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this tutor chatter its smoothie time
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we’re going to get this thing started
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with eight kale leaves next we’re going
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to add in two rainbow chard leaves 1
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tomato 1 large carrot two celery stalks
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eight pieces of parsley one Apple
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two cups of spinach 1 lemon 1 – 2 cups
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of blueberries 1 avocado
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a quarter cup of hydrolyzed collagen
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powder which I will explain a little bit
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more about in a minute two cups of water
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let that blender do what it does best
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okay so there you have it
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smoothie recipe number two I could
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totally do a deep dive on the
02:26
micronutrient train and tell you about
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how this smoothie is high in magnesium
02:29
and how magnesium is a cofactor for over
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300 different enzymes in the body and
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how magnesium is at the center of the
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chlorophyll molecule and how 45% of the
02:40
population in the United States does not
02:42
have an adequate intake of magnesium
02:44
which is quite literally a problem of
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not eating enough greens because
02:48
chlorophyll is what makes plants green I
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can also tell you about folate which is
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also rich in greens and how it’s
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absolutely required for the chemical
02:57
reactions that produce a nucleic acid
03:00
thymine and how in the absence of Folie
03:02
uracil gets substituted for thymine and
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how this causes strand breaks in our DNA
03:07
not too dissimilar from being irradiated
03:10
and how this smoothie likely prevents
03:13
you from having this particular
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deficiency the list goes on and on for
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vitamins k1 vitamin c vitamin e
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beta-carotene which gets converted into
03:22
vitamin A calcium potassium but since
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I’ve talked about many of these
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micronutrients in previous videos and
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podcasts instead I’m going to focus on
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some of the plant hormetic compounds
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which I have not talked about previously
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some useful prebiotics that are in this
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smoothie which help explain why I prefer
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to use a heavy-duty food processor or
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blender instead of a juicer and also a
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novel ingredient that I have not
03:46
discussed hydrolyzed collagen powder
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before we get to the hydrolyzed collagen
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powder let’s discuss these plant
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hormetic compounds there’s quite a long
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list what differentiates micronutrients
03:56
from plant hormone at compounds is plant
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romatic compounds are actually
04:00
biologically stressful in a cell and
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they trigger cellular stress response
04:05
pathways that are actually beneficial
04:07
because the cell over responds to the
04:10
otherwise slightly toxic insult this is
04:13
quite different from micronutrients
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which we must obtain for our diet in
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order to run the chemical metabolic
04:19
processes that are necessary to sustain
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life consuming a diverse array of
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vegetables and fruits to obtain a
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diverse amount of micronutrients is
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pretty intuitive what may not be is
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intuitive
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is that these vegetables and fruits also
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have a multitude of plant hormetic
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compounds which are slightly toxic to
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humans and therefore activate a variety
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of genetic pathways that help the body
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and the brain deal with stress better
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these plant compounds end up having
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really really beneficial effects both in
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the short term and the long term
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many of these plant hormetic compounds
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are often referred to as polyphenols or
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flavonols isothiocyanates are one class
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of plant hormetic compounds of special
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interests in this particular twist of my
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smoothie recipe and in my previous
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smoothie recipe the isothiocyanates were
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mainly from kale but isothiocyanates are
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also found in a wide variety of
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cruciferous vegetables broccoli sprouts
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are a very robust source of
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isothiocyanates isothiocyanates have
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been shown to have very potent
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anti-cancer properties specifically
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they’ve been shown to inhibit a class of
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enzymes known as phase one
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biotransformation enzymes which are
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responsible for converting a pro
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carcinogen into their active
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carcinogenic state additionally they’ve
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been shown to activate a class of
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enzymes known as phase 2 detoxification
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enzymes some of these enzymes include
05:40
enzymes such as glutathione reductase
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and are responsible for decreasing
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damage to DNA and and to cells in
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general by reducing the amount of
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inflammation and reactive oxygen species
05:51
additionally phase 2 detoxification
05:53
enzymes inactivate Pro carcinogens and
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prevent them from becoming carcinogens
05:58
generally speaking we want to have less
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of the phase 1 biotransformation enzymes
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and more of the phase 2 detoxification
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enzymes for this reason isothiocyanates
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have been shown to be very potent at
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preventing cancer initiation both in
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animal studies and in human studies the
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celery and parsley which were not
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included in my last smoothie recipe
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bring a couple of awesome plant hormetic
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compounds to the mix luolan and apigenin
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luteolin is that flavonoid that has been
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shown to decrease inflammation because
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it decreases the expression of genes
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that are involved in inflammation in a
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study involving 66 thousand nine hundred
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and forty women those women with the
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high
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luteolin intake had a 34% decrease in
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cancer incidence compared to those women
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with the lowest luteolin intake remember
06:50
inflammation can damage DNA by means of
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reactive nitrogen species and other
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reactive compounds that are produced by
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the immune system such as hypochlorite
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it’s important to keep inflammation at
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bay because damaging DNA serves as a
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very potent cancer initiator
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additionally luteolin has been shown to
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slow cognitive decline in older mice
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older mice that were fed a diet high in
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luteolin had brains that cognitively
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function much like their young
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counterparts the other plant hormetic
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compound present in parsley and in
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celery is apigenin and is also a
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flavonoid apigenin has been shown to
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cause neural stem cells to form new
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neurons and also strengthen the
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connection between neurons which is an
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important function for learning in
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memory well I’d settle for some of those
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positive brain benefits Epogen and has
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also been shown to kill cancer cells
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let’s talk about the blueberries well
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the parsley in the celery were not
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included in my last smoothie recipe the
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blueberries were included and
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blueberries are a cornucopia of plant
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hormone compounds most people think the
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antioxidants in the blueberries are
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responsible for a lot of the beneficial
07:54
effects I think there may be something
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more to the blueberries that are really
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important anthocyanins are very high in
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blueberries and are a very important
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plant rheumatic compound probably one of
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the studies that put blueberries on the
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map was the study where mice were
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genetically engineered to get
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alzheimer’s disease and were given
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blueberry extract the blueberry extract
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prevented these animals from getting the
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cognitive and behavioral deficits that
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normally occur in these mice that are
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genetically engineered to get
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Alzheimer’s disease the anthocyanins
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specifically recognized a little
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sequence of DNA known as an antioxidant
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response element this little telltale
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sequence of DNA is present in certain
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genes one particular gene nrf2
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is a master regulator of many genes
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involved in inflammation and also genes
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with antioxidant activity anthocyanins
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have been shown to potently activate
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nrf2 little berries contain another
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compound pterostilbene which is
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chemically
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– resveratrol and has been shown to
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activate the gene P P R alpha and has
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been shown to lower triglyceride and
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blood glucose level in mice toast album
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has also been shown to be more potent
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than than resveratrol in improving
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cognitive function in mice that have
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been genetically engineered to
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prematurely aged moving on down the list
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of my smoothie ingredients apples which
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were also in my last smoothie recipe
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contain a couple of pretty awesome plant
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hormetic compounds or solid acid and
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glue Kerik acid or salt like acid is a
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compound present in apple skin and has
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been shown to increase muscle mass by 10
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percent and muscle strength by 30
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percent in mice that were fed a diet
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containing 0.27% or Solek acid the
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mechanism by which Ursula Kassadin
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proves both muscle mass and strength is
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by inhibiting a gene called a TF for
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which normally prevents protein
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synthesis in muscle the second compound
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of interest in Apple’s is glue carrot
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acid Luke Eric acid has been shown to
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inhibit the activity of an enzyme that’s
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present in certain bacteria nor : that
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are responsible for converting Pro
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carcinogens that were exposed to from a
10:00
variety of environmental and dietary
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factors into their active carcinogenic
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state so glue Kerik acid prevents this
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from happening okay let’s take a step
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back for a minute and talk about why I
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like to use a really high powered food
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processor such as a Blendtec or Vitamix
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instead of a juicer that reason is fiber
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when you use a juicer you remove the
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fiber fiber especially a diversity of
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fiber is highly beneficial in its own
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right and it’s something that modern
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diets lack in fact some estimates
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suggest that traditional hunter-gatherer
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societies got somewhere on the order of
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ten times as much fiber as we get today
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many types of fiber are fermentable by
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the microorganisms that make up the gut
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microbiome these fermentable fiber types
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are often called prebiotics because they
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feed the tiny little beneficial bacteria
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that reside in our gut the best way to
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increase the microbial diversity in the
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gut is by eating a wide variety of
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fermentable fiber types
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this can be accomplished by eating a
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diverse array of vegetables and fruits
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because they contain various different
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prebiotics that feed different types of
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microbial species and that’s precisely
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what we’re doing when we’re consuming
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the whole plant in this smoothie but
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let’s talk about a few specific examples
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because of the berries and the apple
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skin present in the smoothie we’re
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getting a nice dose of the prebiotic
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pectin also in the smoothie we’re
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getting the prebiotic soap aqua novos
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which is present in green leafy
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vegetables both pectin and sulfur Qin
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oboes feed various different types of
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beneficial bacteria in the gut and
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thereby protect the gut among other
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things the vegetables in this smoothie
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are also good sources of non fermentable
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types of fiber known as Lightning’s and
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cellulose which are present in all cell
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plant walls and while they don’t feed
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the gut bacteria they do serve a
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beneficial purpose of helping food and
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waste move through the gut the Mayo
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Clinic recommends men get at least 38
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grams of fiber per day and women get at
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least 25 grams of fiber per day which is
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quite a bit more than the 10 grams of
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fiber per day which is what Americans
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are estimated to get and is
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significantly less than what modern-day
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Tanzanian hunter-gatherer societies get
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which is around 100 to 150 grams of
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fiber per day okay moving on from the
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fiber let’s talk about something I
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started adding to my micronutrient
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smoothie that’s sort of interesting
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hydrolyzed collagen powder I do this not
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for the essential amino acids like
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leucine which is not very high in
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hydrolyzed collagen powder but for the
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non-essential amino acids like glycine
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and prolene
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which are necessary to make collagen
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around 35% of collagen is made up of
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glycine prolene together with
12:53
hydroxyproline makes up around 25% of
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collagen collagen makes up between 25
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and 35 percent of the total protein in
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the body is abundant in ligaments
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tendons cartilage skin and is also found
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in blood vessels muscle the gut and
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indenting in the teeth our bodies are
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continually manufacturing new collagen
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to repair connective tissue loss to
13:14
daily wear and tear the first question
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is what happens to the hydrolyzed
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collagen powder after it is ingested
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this is a very important question and
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one particular study that a colleague of
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mine introduced me to actually answers
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this question and is one reason why I
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started supplementing with hydrolyzed
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collagen powder the study used
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hydrolyzed collagen that was radio
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labeled and fed to mice in order to
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answer the question of whether or not
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the collagen is degraded into its
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individual amino acids or whether or not
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it’s actually absorbed intact the answer
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is a little bit of both
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the collagen was degraded into its
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individual amino acids and those were
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absorbed but additionally some of the
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collagen was absorbed fully intact and
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was shown to accumulate in cartilage
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over the long term which in my book
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seems pretty promising in addition to
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being used to make collagen prolene can
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also be used to make energy by the
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mitochondria prolene which is very
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abundant in hydrolyzed collagen can be
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converted into glutamate and alpha
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ketoglutarate and thus can be used by
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the mitochondria to produce ATP
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the reason this pathway exists is
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because during catabolic conditions when
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glucose levels fall very low prolene is
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released from connective tissue and then
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is converted into alpha Q to glittery in
14:32
order to make energy prolene may also
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have a special place in wound healing as
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well ten days after a wound occurs
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prolene levels at the site of the wound
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rise 50% higher than plasma levels
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suggesting that prolene may be actively
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transported to the site of the wound
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where it plays a role in wound healing
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finally glycine which is also very
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abundant in hydrolyzed collagen powder
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also has some very interesting other
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aspects to it glycine has been shown to
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be an anti-inflammatory signaling
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molecule and also is found to be an
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inhibitory neurotransmitter in the brain
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now whether or not the glycine found in
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hydrolyzed collagen powder is doing any
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of these functions I don’t know but I
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sure hope that future studies will
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elucidate this okay besides talking
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about another span on my micronutrients
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smoothie
15:23
this video has Traverse near and far
15:25
about a variety of fun topics including
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plant hormetic compounds and how they
15:30
affect health in various ways we’ve
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talked about why fiber is beneficial
15:35
and why I don’t like to remove it by
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juicing in addition we’ve talked about
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hydrolyzed collagen powder which is a
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new addition to my smoothie which is
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also very interesting now I’d like to
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turn my attention and talk about one
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final topic that’s important to me and
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that is whether or not one need be
15:50
concerned about the suppose it
15:52
quote-unquote anti nutrients that are
15:54
present in raw vegetables such as kale
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it’s come to my attention that many
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people have undue anxiety about
16:00
consuming raw uncooked kale due to the
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supposed anti nutrient content one of
16:06
the anti nutrients that are present in
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kale that are often talked about our
16:10
isothiocyanates those beneficial plant
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hormetic compounds that I just talked
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about that have very potent anti-cancer
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properties
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in fact my smoothie recipe has been
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designed to maximize not minimize for
16:23
the isothiocyanate content
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isothiocyanates have been referred to as
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goitrogens because a small amount of
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them can compete for iodine transport
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into the thyroid gland high levels of
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isothiocyanates from exposure to large
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quantities of cruciferous vegetables
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have not been shown to increase
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hypothyroidism unless accompanied by
16:46
severe iodine deficiency which is
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actually not very common in fact
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countless animal studies have shown that
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feeding animals large quantities of
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isothiocyanates do not cause
17:00
hypothyroidism and in fact inhibit
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cancer formation and prevent cancer
17:05
initiation another one of the anti
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nutrients that is gained reputation is
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oxalate which is present in higher
17:11
quantities in spinach people on the anti
17:14
nutrient train have expressed a concern
17:16
over the fact that Excel 8 from spinach
17:19
may increase kidney stone risk unless
17:21
you boil the spinach to decrease the
17:23
oxalate content it’s true boiling does
17:26
reduce the amount of soluble oxalate
17:28
this is a type of oxalate that can be
17:31
absorbed by the human intestines and has
17:33
been associated with kidney stone
17:35
formation however it’s been shown that
17:37
both magnesium and calcium ions cause
17:41
oxalate to become insoluble which is not
17:44
able to be absorbed by the human
17:46
intestines
17:47
both magnesium and calcium ions have
17:49
been shown to dramatically decrease the
17:51
amount of oxalate absorption in healthy
17:53
human volunteers down to less than 5%
17:56
it’s one of the main reasons why I still
17:58
consume raw spinach it’s very high in
18:01
magnesium and also has some calcium the
18:03
smoothie itself is very high in
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magnesium and calcium which
18:07
substantially reduces the amount of
18:09
soluble oxalate that’s present okay with
18:12
that said after drinking this
18:14
micronutrient smoothie or a similar
18:16
version of it several days a week for
18:18
the past five or so years there’s been
18:20
no kidney or thyroid irregularities that
18:23
have shown up in any of my blood work
18:24
obviously this is anecdotal but coupled
18:27
with the compelling animal studies I
18:29
feel relatively confident that the
18:31
benefits of getting isothiocyanates far
18:34
outweigh any of the potential
18:36
theoretical risks that have not really
18:38
been backed up by the literature that’s
18:41
my take your mileage may vary dr. Rhonda
18:44
Patrick over and out I’ll catch you next
18:45
time
18:54
you
This video is a sequel to Rhonda’s popular micronutrient smoothie recipe. You can watch the original here: https://www.youtube.com/watch?v=Ys86Z… While Dr. Rhonda Patrick’s first video focused primarily on the micronutrients found in the various fruits and vegetables she put in her smoothie, this one, in addition to offering some modest changes on the recipe, instead focuses on the beneficial “hormetic” compounds that are NOT micronutrients. These compounds are known as polyphenols, flavonols, and phytochemicals. She also talks about fermentable fiber and other prebiotics that feed beneficial bacteria in the gut that are present in the vegetables and fruits. Additionally, she explains why she adds hydrolyzed collagen powder to her smoothie. She also sheds some light on whether “anti-nutrients” need be of concern. Ingredients: Kale (8 leaves) Chard (two rainbow chard leaves and stems) Spinach (2 cups) Celery (2) Parsley (8 pieces) Carrot (1 large) Tomato (1) Apple (1) Lemon (1) Frozen organic blueberries (1-2 cups) Avocado (1) Hydrolyzed collagen powder (1/4 cup) Water (2 cups of water) ▶︎ Subscribe on YouTube: http://youtube.com/user/FoundMyFitnes… ▶︎ Join my weekly email newsletter: http://www.foundmyfitness.com/?sendme… ▶︎ Crowdfund more videos: http://www.patreon.com/foundmyfitness ▶︎ Subscribe to the podcast: http://itunes.apple.com/us/podcast/fo… ▶︎ Twitter: http://twitter.com/foundmyfitness ▶︎ Facebook: http://www.facebook.com/foundmyfitness ▶︎ Instagram: http://www.instagram.com/foundmyfitness Want notifications when a new podcast comes out? Download one of the FoundMyFitness mobile apps! ▶︎ iPhone App: https://itunes.apple.com/us/app/found… ▶︎ Android App: https://play.google.com/store/apps/de…

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