Transcript:
Hey guys, welcome back!
All of the references for this video are linked in the description box. They will not be shown in the video because, who among you is going to pause the video and type in the web address? Nope, didn’t think so. Your homework for today is to read any one of those journal articles. I don’t care if you pick the shortest one, just read through it so you see how it’s laid out and how people like me get our information. Studies are what empower you to make smart decisions. They’re also what make you able to call bullshit, and put you in better control of your wallet. If you have good information, you’re much harder to market to. Not all science is good science, and there are misleading or downright wrong research papers out there (researchers are a cross section of humanity, after all), and some studies show conflicting results even when the methods are well-planned and executed, which is what makes it difficult to make blanket recommendations. That’s why some people (WAVES HI!) want to give you the tools to make better decisions for yourself, and not just sell you some crap. I am planning on selling things later, but I promise you with every mitochondria in my body that I will over-deliver on value. And if you have specific requests, I’ll work on those first.
So, resveratrol!
I first learned about resveratrol more years ago than I can count with my fingers, and it was touted as a panacea from grape skins that, blessed be, remained in red wine through the fermentation process. The punchline is that the amount in wine is incredibly small, and likely has almost no health promoting effects aside from that nice warm feeling suffusing your body and, if you’re very lucky, a bit of a headache the next day.
It got brushed off for a while and came back into the spotlight thanks to Dr. David Sinclair of the Sinclair Lab at Harvard for showing some actually impressive results in promoting health and extending life.
Stop, do not immediately go to Amazon. Learn the science first and how to get something high quality if it’s something that you decide you want to add to your stack.
Resveratrol is a polyphenol, meaning that it’s comprised of two phenol rings linked by an ethylene bridge, and is found in over 70 species of plants, not just grapes. As an isolated compound, it’s a white powder, doesn’t dissolve well, and is poorly absorbed in the gut. To optimize absorption (and bring back more painful memories of ochem), trans-resveratrol is used. There is some debate about how to take supplemental resveratrol to get the best absorption, and since there is no definitive answer, I’ll defer to a habit of the aforementioned Dr. Sinclair, who takes his mixed in yogurt because his research indicates that taking it with some fat is advantageous in aiding absorption.
Lots of people take it for anti-aging or longevity benefits, but does it really help to keep you healthier for longer? Let’s find out!
What does resveratrol do?
Resveratrol is a highly protective compound and works through several metabolic pathways and cellular repair mechanisms.
It helps to reduce systemic inflammation, which you might be tempted to ignore, but is really a big deal. Our ancestors had far less inflammation than we do because they ate and lived in harmony with how their bodies worked. We, who are in an industrialized society, eat processed foods, restrict sunlight and fresh air, get limited nutrients from natural sources, drown in stress and skip out on sleep. That’s a recipe for rampant inflammation, which can cause all kinds of issues like accelerated aging, digestive problems, autoimmune events, pain, loss of mobility, brain fog, lack of energy, and all kinds of nasty stuff. Some scientists use the term inflammaging because of how pervasive the damage is when inflammation is left unchecked. While it would be ideal to be able to have the robust health of our ancestors and still have wifi, we do our best with what we have available, and choose smart supplements like resveratrol to tamp down excess inflammation.
I like to eat. I bet most of you like to eat too. Forms of fasting and caloric restriction trigger cellular repair and cleanup. Even in the absence of significant fasting or caloric restriction, resveratrol stimulates these pathways by activating SIRT1, the first of the 7 known human sirtuin genes which are instrumental in maintaining genetic integrity. It decreases the activity of mTOR and increases AMPK, the same combination of pathways activated in caloric restriction responsible for the breakdown of waste and worn out cell parts. Because of this, it’s known as a calorie restriction mimetic.
Here’s a word I love to hate, because I grew up in the 80s and 90s: antioxidant. For a while, people thought that antioxidants were the secret to health and longevity. I was a dumb kid back then, so I bought the hype, and all the blueberries I could find. Now I’m a slightly less dumb adult and know that the story is more complicated than that. Our bodies make a lot of antioxidants we need (but not all) when fed with actual food (like, not out of a box), but getting a boost from things like resveratrol certainly helps the balance. It works synergistically with metabolic pathways trigger sirtuin-mediated DNA repair, as well as improve glutathione production. Antioxidants, to simplify, neutralize oxidation by-products. We don’t want to neutralize ALL oxidation, because this process is necessary for signaling within and between cells.
Those three effects are at the root of why resveratrol can be a key part of your longevity stack. It is not a magic pill, but it IS great support. It has other benefits that stem from those, like improved cardiovascular health due to increases in nitric oxide, improved gut function, and improved blood glucose management, which are all part of feeling your best no matter how long you choose to live. There’s even mounting evidence that resveratrol can be effective against cancer, and in looking at its cellular repair potential, this shouldn’t come as a surprise.
Does resveratrol have side effects?
There was at least one trial done in cancer patients who took up to 5 GRAMS of resveratrol, MANY times what’s generally recommended to enjoy its benefits. Some patients experienced gastrointestinal upset, which resolved quickly when they reduced the dose. This is paralleled in the general population: some people get an upset stomach that resolves within a day. If this is you, you can try a lower dose, or maybe resveratrol isn’t for you. It also can slightly thin the blood, so use extra caution if that’s a concern.
How do I choose a high quality supplement?
Resveratrol is a fine, white powder that doesn’t dissolve in water, it sinks to the bottom. So, if you already have a resveratrol supplement, scoop a little of the powder or open the capsule into a small glass of water and see what happens. Stir it up! Almost all of it should sink down to the bottom. If it isn’t white or doesn’t sink, throw that shit out because who knows what it actually is.
There are a number of reputable brands that produce high quality trans-resveratrol supplements, and some who produce a form of micronized resveratrol that might be absorbed even more effectively. Aim for 500-1000mg per day. Check the dosage on your chosen brand to see how much is in each capsule or scoop of powder. You can check LabDoor for quality and purity reports. I like and trust brands like Jarrow, Thorne, Pure Encapsulations, Life Extension, and Bulk Supplements. Yes, they will be more expensive. Yes, you are paying for quality. Yes, you’re putting this stuff into your body so why would you choose something from a questionable source? I once had a guy tell me he pays $20 for a 6 month supply of fish oil and I was like, uh, somebody is wringing out week old salmon like a dish rag in their basement and that’s what you’re taking. Taking nothing is better than taking something that’s low quality and low purity. It’s your body and your temple, treat it as such.
That’s it for today! Like, subscribe, and share, and leave me comments and questions below!
Disclaimer: I am not a doctor. All information presented is based on research.
References:
(I have no idea what happens if you search for paywalled articles using sci-hub *shrug*)
Alarcón de la Lastra, C., & Villegas, I. (2005). Resveratrol as an anti-inflammatory and anti-aging agent: Mechanisms and clinical implications. Molecular Nutrition & Food Research, 49(5), 405–430. https://doi.org/10.1002/mnfr.200500022
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Bastianetto, S., Ménard, C., & Quirion, R. (2015). Neuroprotective action of resveratrol. Biochimica et Biophysica Acta (BBA) – Molecular Basis of Disease, 1852(6), 1195–1201. https://doi.org/10.1016/j.bbadis.2014.09.011
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