#907 - Dr Rhonda Patrick - How Microplastics Are Ruining Your Health

Rhonda Patrick discloses the disconcerting reality of microplastics’ penetration into our bodies and the consequent health concerns.

Microplastics: Tiny Particles From Degrading Plastics Accumulating In the Environment

These minuscule particles shed into the environment as plastics break down, infiltrating food, beverages, and everyday items. Rhonda Patrick warns of the pervasiveness of microplastics — particles ranging from five micrometers to a barely discernible 100 nanometers — that enter the body primarily through ingestion and inhalation.

Microplastics Enter the Body Through Ingestion and Inhalation; They're Pervasive in Air, Water, Soil, and Food, Making Them Hard to Avoid

Patrick notes that microplastics are also as pervasive in air, water, and soil, due to activities like wearing polyester and nylon clothing, which sheds these particles. They sneak into what we ingest — from tap water traveling through PVC pipes to bottled water and are present in the vegetables we eat. Even the air we breathe is laced with microplastics from disintegrated shoe soles and tire wear. Inside homes, items like dryers can vent microplastics indoors, heightening the risk of inhalation and recontamination of the outside environment.

Patrick emphasizes that complete avoidance of microplastics is nearly an impossibility, and the quantity we intake varies depending on our lifestyle, what we consume, and where we live. Particularly high levels of exposure can come from drinking plastic-bottled water and unfiltered tap water.

Microplastics have shown a propensity for accumulating in several human organs, and alarmingly, in experiments, they have been found to amass in the brain 10 to 20 times more than other organs. Their entry to the brain through inhalation is direct, bypassing the blood-brain barrier altogether.

Post-mortem examinations reveal that individuals with Alzheimer's disease have had tenfold amounts of microplastics in their brains compared to those without dementia, suggesting a link between microplastics presence and chronic inflammation, a condition influential in brain aging and Alzheimer’s.

Microplastics Carry Harmful Bisphenols and Phthalates, Endocrine Disruptors Impacting Health

Endocrine-disrupting chemicals such as BPA and phthalates that hitch a ride on microplastics intensify health worries.

Chemical Exposure Linked To [restricted term] and Development Issues

BPA, often used to make plastics more durable and flexible, as well as its substitute BPS, mimic estrogen in the body, disturbing the endocrine system. Worryingly, such chemicals have been connected to reduced [restricted term] levels and disruptions in sperm development.

Observations denote microplastics' pr ...

Experts Rhonda Patrick and Chris Williamson provide a multitude of strategies for reducing intake and mitigating the effects of microplastic exposure, emphasizing the role of heat in accelerating plastic degradation, the benefits of a high-fiber diet, and supplements that may aid in the elimination of harmful plastic chemicals.

Reducing Microplastic Intake By Choosing Glass or Stainless Steel Containers Over Plastic

To limit exposure to plastics and chemicals such as BPA, using alternatives to plastic containers, like glass or stainless steel, is recommended. Rhonda Patrick suggests not storing vegetables in plastic bags, instead opting for a paper towel, and selecting blueberries in plastic containers only for short-term storage. She also advises against using plastic for hot beverages and brings her own mug, like a Yeti, or suggests using stainless steel containers, such as those from Dutch Bros coffee, for iced drinks. Patrick warns against microwaving food in plastic, cooking with plastic utensils, and drinking from containers that would have hot beverages poured into them, which cause plastics to break down into smaller particles.

Heating Plastic Accelerates the Breakdown Into Microparticles

Patrick elaborates on how the breakdown of plastics into microplastics and their release into food are influenced by factors such as time, temperature, and oxygen exposure. She advises against using plastics that have been heated, including to-go coffee cups, Tupperware, and canned soup, due to the accelerated breakdown process. Patrick highlights the dangers of Teflon coatings and other pan materials breaking down, especially with scratches, and the chemicals lining microwave popcorn bags that can be released when heated.

High-Fiber Diet Aids in Microplastic Excretion Through Digestion

A diet high in fiber can help facilitate the excretion of microplastics through digestion. Patrick describes the benefits of fermentable and non-fermentable fibers, with fermentable fiber found in fruits and vegetables forming a viscous gel that can encapsulate microplastics, preventing their absorption. In contrast, non-fermentable fiber helps move material through the intestines. Patrick stresses the overall importance of daily fiber ...

Rhonda Patrick and her guests dive into the deleterious health effects of ultra-processed foods and added sugar, relating them to satiety, weight gain, hormonal balance, cognitive function, and overall brain health.

Ultra-Processed Foods Disrupt Satiety Hormones, Leading To Overconsumption and Weight Gain

Ultra-Processed Food Diet Adds 500 Calories per Meal

Participants in a study consumed an additional 500 calories per meal when eating ultra-processed foods, leading to weight gain of about two pounds every two weeks. Rhonda Patrick cites this NIH study's crossover trial design, which demonstrated that people tend to overeat ultra-processed foods because they disrupt satiety hormones like leptin, leading to higher calorie consumption and weight gain. These foods are lower in protein and less satiating, which may also cause people to eat more in an attempt to meet their protein needs.

High Sugar Intake Linked To Lower [restricted term], Cognitive Impairment, and Poor Brain Health

Added Sugars Trigger Inflammatory Response, Damaging Brain and Affecting Mood and Cognition

Rhonda Patrick mentions that added sugar impacts bodily functions, including hormone production and cognition. A study showed that consuming 75 grams of added sugar caused [restricted term] levels to decrease by 25% within a two-hour period. On average, people consume 13% of their daily calories from added sugars, which far exceeds recommendations of no more than 5%. These added sugars activate [restricted term] reward pathways, similar to addictive drugs but to a milder degree, which is more pronounced with sugar than with fat.

Furthermore, men who consume substantial amounts of sugar-sweetened beverages see a spike in inflammatory biomarkers by 100%, indicating that high sugar intake causes inflammation even in healthy individuals. This inflammation is associated with aging, cancer, and DNA damage. Obese people often have diets rich in added sugars and exhibit a lower density of [restricted term] two (D2) receptors, indicating tolerance from prolonged activation of [restricted term] reward pathways.

The conversation extrapolates on the addictive nature of added sugars due to their effect on the [restricted term] system. Added sugar consumption without a fiber matrix leads to intestinal permeability, allowing inflammatory molecules into the bloodstream. This drives inflammation that damages DNA and contributes to aging and cancer. Additionally, high blood glucose levels can lead to brain atrophy in the hippocampus and amygdala, affecting learning, memory, and emotional regulation.

Chronic high glucose levels also lead to the formation of advanced glycation end products, stiffening proteins a ...