In the video I mentioned a "potential HEV". But, it's possible that calculation needs to account for body weight. If so, the equation would be: (442.5 * 0.004)/0.04 (aged mice weigh ~40g) = 44.3 mg SFN/kg BW Then, accounting for the body size conversion from mice to people, 44.3/12.3 = 3.6 mg SFN/kg BW in people. For my BW (64 kg), that = 230 mg of SFN/d, not 144 mg of SFN/day.
I was considering growing broccoli sprouts but based on the data shown here, I'm already getting around 144 mg of sulforaphane from broccoli florets, which I consume with most meals. When I don't have broccoli, I have kale instead, which is also high in sulforaphane. I wouldn't want to risk increasing that dose significantly by eating sprouts instead of florets as driving things to extremes usually has negative results. That's true of most foods and supplements. High Nfr2 activation, without a good level of autophagy, can cause heart problems. Safer to aim for a level suggested as beneficial by the data than go well beyond it. For anyone who wants to increase their intake of sulforaphane without going to trouble of constantly growing sprouts, broccoli, kale and brussels sprouts are all very high in it. If you want to increase the content in these when cooked, chop them at least 30 minutes before you cook them. Sulforaphane is produced when the plants are cut, resulting from the mixing of glucoraphanin with the enzyme myrosinase and myrosinase is destroyed by temperatures above 70C. Cutting these veggies then leaving them 30 minutes before cooking gives more time for this reaction. Edited to add: Sulforaphane is not affected by cooking, only the enzyme that produces it.
too much antioxidant activation of NRF2 can lead to cancer growth. it's a balancing act. oxidation/ antioxidation ie you need mostly antioxidants and also to diet chemo your body every now and then.
Without tests, we don't know what happens in humans. I am eager to see his results. I hope there is a test for NRF2. If not, I guess we will have to see if any of his blood markers, telomere or DNA methylation data improves. Oh, I guess exercise capacity could also be measured. Hang time on a bar?
freeze the sprouts, there was a study showing it increased sulforaphane in subjects 3 fold (iirc) cuz the freezing breaks many of the cells (which is required for the 2 substances that form sulforaphane to form) (and yes 1 of those 2 is heat sensitive)
The video fails to mention that you need Myrosinase for conversion of sulforaphane in the gut, which heat destroys. So if you go the broccoli route you need to eat raw or mix with mustard seed / extract. Also as Rhonda Patrick has pointed out you can double sulforaphane content in sprouts by supplementing woth calcium while growing and you can potentiate the Myrosinase by freezing the sprouts immediately after growing, massively increasing bioavailability.
@@conqueragingordietrying123 To be honest there is no clear information how to obtain 300mg of sulforaphane daily as easy as possible. You could be the first one to do this in transparent way.
I was surprised to see the reduction and then increase in sulfurophane in broccoli sprouts. Previous info that I had said it was highest shortly after they sprout
Try adding mustard powder to your sprouts as a method to reduce broccoli sprout amount requirement. Here is the study: Supplementation of the Diet by Exogenous Myrosinase via Mustard Seeds to Increase the Bioavailability of Sulforaphane in Healthy Human Subjects after the Consumption of Cooked Broccoli Olukayode Okunade et al.
Yep thanks @joevs-tb5iw, this is well known-I try to focus on less-talked about data on the channel. For ex., I'd yet to see the sulforaphane-lifespan data posted anywhere.
That doesn't apply to raw broccoli or broccoli sprouts. The reason it helps with cooked broccoli is that cooking destroys the myrosinase that is naturally present in broccoli. It works for that purpose but great care must be put into not overheating the mustard seeds when grinding them. One way to actually increase the broccoli sprout content of sulforaphane is heating them for a very short period at exactly 60ºC (70ºC would inactivate myrosinase) as that is enough to inactivate the epithiospecifier protein which makes the myrosinase turn about half of the glucoraphanin into sulphoraphane nitrile which is inactive instead of sulforaphane. Mustard seeds do have that same protein but some studies say that Arugula doesn't so it may be that cooked broccoli or broccoli sprouts + raw arrugula could indeed result in higher sulforaphane than raw broccoli/sprouts but as far as I know it hasn't been studied.
@@rmdagothek8513 You mean adding them to a smoothie that has cooked broccoli? Or do you want to know if freezing destroys sulforaphane/myrosinase in some way? . I believe that freezing is fine (I vaguely remember reading some studies and they didn't lose much potency) and yes adding raw (or frozen, or even freeze dried) broccoli sprouts to cooked broccoli or cooked sprouts would in theory convert the glucoraphanin to sulforaphane like adding mustard seeds does.
Have you looked into moringa powder, Doctor? It said to boost NRF to even more significantly than sulfuraphane, and it’s readily available in powder form at most health food stores.
The study about the massive increase in muscle endurance for old mice is quite interesting to me. Back in 2019 I was extremely sick with what I now know to be mast cell activation syndrome. One of the symptoms was terrible endurance that paradoxically would improve a lot after 3 days or more of fasting and I also discovered that sulphoraphane produced the exact same improvement in me. The improvement was most noticeable in anaerobic exercise, the repetitions to failure on bicep curls jumped from 11 to 16 and did so consistently. My current thoughts on that was that the effect is mediated by lowering gut inflammation or directly calming mast cells and that having an effect on the autonomic nervous system and other stuff that goes wrong downstream like blood pressure and electrolyte concentration but maybe it has a more direct effect. Anyway sulforaphane is great and it is one of the few things that helped me.
is fasting then maybe better than sulphoraphane , sulphoraphane is a poison , that is why it activated defense mechanisms, so it is ilogical that at the end is better for us, maybe because it causes protection mechanisms to overshoot, to be activate way more than needed to stop the damage. We dont actualy know. Other question is why evolution then would not select for better protection in homeostatis, not with sulphoraphane. For now I stray away from sulphoraphane (leaky gut).
@@domagojJugovic I think that you are quite wrong in your assesment of sulphoraphane in general but way wrong in my case. Had I fasted more, I would have fasted right out of existance (200 days in a year, 2 15 days in a row, countless shorter ones, barelly able to eat on non fasting days, not out of choice), sulforaphane along many other things did decrease my mast cell related issues in a very measurable way while allowing me to eat a bit. Thankfully now I have a diagnostic and treatments more targetted and potent than sulforaphane but I went without one for years and sulforaphane may have been the difference between life and death for me.
Just started a Sulforaphane supplement by brocoelite its from the doctors who worked at Johns hopkins and it contains 5MG of Stabilized Sulforaphane and they suggest one or two a day so a max of 10 MG. Which is Much lower than the equivalent dose the Mice were on in the study. Also these are not CHEAP . I do NOT like the taste of Broccoli sprouts and have tried that in the past and did not find it sustainable to keep doing that every day, Would love to see you try the SEEDS which i would think would be the easiest and most sustainable way of getting this much sulforaphane in the diet. Just noticed that the broco elite also has 325MG of broccoli seed COMPlex per capsule so that is a max of 10MG of Sulforaphane plus 650 MG of Broccoli seed extract . would you consider doing a study on this new supplement? its unique in that it contains Stabilized sulforaphane
@@tommyortiz6623 i do not know, Maybe check out the David asprey video on sulfurophane the Johns hopkins researches (these are the people who discovered sulfurophane) go into details
You can increase the effect of the broccoli by cooking it for only 1 minute and eating is with mustard seeds to provide the myrosinase . Adding black pepper to supply piperidine also increases the effect. I tried producing broccoli sprouts but after batches produces fungii I gave up since I do not want Listeria in my food and getting seeds certified pure proved difficult - the ones I used were organic!
@@conqueragingordietrying123 Can't quote directly from my head but I'm sure I've seen them somewhere, they were definitely mentioned by Dr. Jed Fachey.
@@conqueragingordietrying123Can't quote directly from my head but I'm sure I've seen them somewhere, they were definitely mentioned by Dr. Jed Fachey.
There's a Brazilian study showing that moringa is a goitrogen in rats. I took it and suffered brittle nails for the first time in my life, which completely reversed as the nails grew out after cessation.
Thanks. I have a sprout kit too. Nrf2 - Other impacts: from my spreadsheet (PubMed based) i see that TRE and DR also raise Nrf2. Curcumin, ginger, and cocoa as well. Magnitude ? Other interventions? don't know but worth me rechecking. Important pathway. Point being that we don't need to rely totally on broc sprouts. I also rely on eating a lot of other cruciferous vegetables (Brussel sprouts, etc).
Hi peterz53, do you have Pubmed references? I could make a video comparing the different NRF2 activators, assuming there have been head-to-head comparisons.
@@conqueragingordietrying123 I will try to find. Did not do a good job of documenting, but only included if I found a study which seemed credible. but many of the good things we do, TRE, DR, cruciferous vegetables etc. do many positive things in tandem, including Nrf2 promotion.
@@conqueragingordietrying123 good question...I have more success sprouting radish seeds, and these are marketed as having similar benefits as broccoli seed sprouts...true or not who knows...lol
It's hard to measure the weight of home-grown sprouts unless you really dry them out. It will take a lot of sprouts to reach 100g. They have a sharp, bitter taste that you can quickly tire of, so best to disguise it in something with strong flavors, e.g., lemon, garlic, or tomato. Tastewise, it would almost be easier to eat ten times the weight in mature broccoli.
Hi @dove72, it's not hard to weigh 100g of fresh sprouts-I've done it for both alfalfa and broccoli sprouts. Also, their taste isn't bad in a cooked mix with other stuff (I add them after the cooked mix finishes cooking), and don't need any extra taste-covering agents. In contrast, fenugreek seeds were much harder to tolerate, despite cooking them with the same cooked mix.
One tip for drying the finished sprouts - use a salad spinner. Before discovering this I use to just let them lay and dry and then store in fridge in ziplocs. This never seemed to get them fully dry and they tended to go bad very quickly. Spinning gets them very dry and they last several days longer now.
I've been spouting these things thinking it made the sulforaphane bioavailable. But it's a hassle and now it looks like I should just try sprinkling the seeds into my salads. Would appreciate some clarity on whether sprouting is necessary at all. Might grinding suffice?
I was eating the seeds. I think there most be some toxin in there. It did not make e feel good. I suspect the sprouts are much better. Never got around to sprouting my seeds. I guess I should. Nervous about unintended bacterial growth.
One concern may be the amount of erucic acid in seeds, but I did the maths and it seems that the intake with 3g of seeds should be under the tolerable upper limit.
I did a bunch of broccoli sprouting a couple years ago. Didn't know about the 11 day thing, however, so might have to try again. But the flavor grows difficult to deal with pretty quickly, imho, and it turned out that the amount available varies widely across different batches of sprout, so I doubt this is a good candidate for the whole foods approach.
They seem to be tough to keep fresh-when I've sprouted them longer than 5d at room temp, they go rancid. I'm trying again with 2 new batches, though...
@@conqueragingordietrying123 What day do you consider day 1? The first day they are in the jar? Or the day they are finished sprouting and come out of the jar?
I used to buy broccoli sprouts, combined with radish sprout to multiply the sulforathane (a Rhonda Patrick trick, IIRC). But it's so expensive, and there's always a chance raw sprouts contain e-coli. I'm content to simply add mustard seed powder to my cooked cruciferous vegetable (Broccoli, brussell sprouts, red cabbage or cauliflower). I eat about 400-500 g of those, two meals per day.
@@conqueragingordietrying123 Are you disinfecting the seeds at the beginning of the sprouting process? I soak for 10 minutes with a mixture of vinegar/water/dish detergent, then rinse and leave in water overnight before beginning the process and have not been having any rancidity issues.
I would like to add that Nrf2 activation can contribute to tumor development and progression by promoting cell survival, proliferation, and resistance to chemotherapy and radiation therapy. For example, a study has shown that sulforaphane made colorectal cancer grow faster. NRF2 promotes the tumor's response against ROS and thus survival. So I am not sure how smart it is to activate it. There's quite a few chemotherapy trials using NRF2 inhibitors.
@@stanleyyu2079 Not necessarily. But cancer patients should take compounds that increase oxidative stress selectively in cancer cells, leading to tumor apoptosis. The combination of EGCG (green tea) and apigenin (from parsley), both available as supplements, lead to tumor apoptosis. There is lots of in vivo data on Pubmed showing their efficacy in several cancers. They also showed that colon cancer patients taking those remained tumor free after surgery compared to surgery patients who didn't receive the EGCG/apigenin treatment. Artemisin also leads to ferroptosis due to increased oxidative stress in tumor cells. It has been shown to prevent relapse in colon cancer patients following surgery. This was published in Lancet. If you have cancer, I would look into those.
Btw, I assume that most sulphuraphane supplements out there are just seeds - or maybe seeds extracts (=seeds with some extra content). I have tested some of them Just by comparing their taste with Broccoli seeds
One thing though, because you have hypothyroidism, is to closely monitor thyroid hormones because of potential disruption due to its action as a goitrogen and competing with iodine uptake.
I've been diagnosed via blood test of low TSH values associated with suspicious thyroid nodules, when asked about my diet, where I eat a lot of broccoli and spinach, advised to stop eating both for the time being, it's sent me down some rabbit holes that are a little too deep, so I'm interested in your advice and videos about Sulforaphane.
I think something is wrong with the calculation. Brocolli average is 93mg/100g Brocolli Sprout is 115.3 mg/100g Why don't we just take brocolli, is not that much of different, certainly not 12x more.. Please correct me if i am wrong.
I just wish I could stomach the taste of broc sprouts. I am falling back on the rest of my diet that is about 85% calories from whole plants and hoping that perfecting it or not won't make that much of a difference for overall health and lifespan. I tried a few times with the broccoli sprouts and I couldn't find a way to mask the flavor. Even a little in a smoothie, like an ounce, was enough to pour that out and start over without any sprouts.
One thing that works for me is eating them in a salad, seems to mask the taste pretty well. Personally I don't hate the taste, they just have no flavor so eating them alone is not great.
Recently a new subscriber and appreciate the data you provide/insight!!! What are your thoughts on taking Broccoli seeds and sprinkling them in yogurt or salads...as they have about 2.5x the sulforaphane per the data? Still get the benefits via seeds? Thanks for everything you share!
Hi @jimtraister2587, welcome, and thanks! I'm thinking about doing that, too, as I've had some issues with rancidity while sprouting the seeds (no issues with alfalfa, though). I haven't come across any toxicity studies for broccoli seeds, though.
Why not just grind broccoli seeds into a powder and toss it into a smoothie since 1) don't have to go to the trouble to sprout them and 2) the amount of sulphorphane is way higher in the seeds before they're sprouted?
That's a definite possibility-a couple of drawbacks could be calorie density, relative to the sprouts, and toxicity, as I haven't found an y published studies on broccoli seeds.
As others have said, just use the ground up broccoli seeds, as I do. I take about 3g/day in a smoothie. If using sprouts there's a trick to prevent the formation of inactive sulforaphane nitrile, by putting the sprouts in water at 80 degrees C for a couple of minutes (thanks to Rhonda Patrick). One possible consideration is I've seen it said that sulforaphane reduces androgen receptor activity, but I don't know if that's true.
@chrisgiles5653 Is there any other things to take into consideration when grounding seeds for a smoothie or do they just provide the sulforaphane without any strange side effects that would otherwise be removed by soaking or sprouting them?
@@LCASKE I can't think of anything else. I grind the seeds and then put them in water at 80 degrees C hoping to prevent formation of the nitrile form of sulforaphane without destroying the myrosinase.
Take a look at the 2022 "Broccoli Sprouts Promote Sex-Dependent Cardiometabolic Health and Longevity in Long-Evans Rats" which used broccoli sprout powder. I interpret their human equivalent dose as (.162 x 300 mg/kg) x 70 kg = 3.4 grams dry weight three times a week.
what is 100g of broccoli in terms of cups? I tried growing sprouts, but insect larvae seem to be easily deposited in the broccoli sprout compartments, must be mosquito larvaes, as the compartments only have very small holes to get in. In supermarket about 2 cups of sprouts cost 2$
I love Broccoli etc. However according to my man Dr Robert Morse you don’t want to much sulfur in your diet from foods or supplements. It invites yeast into your digestive tract. In Iridology that would represent as an orange ring around your pupil, which is the stomach area. Most people have an orange ring from sulfur foods, supplements like MSM , glucosamine etc, also wine, and poison anti biotics. Health Guru.
Plus SFN intake from 2 weeks before to 4 days after the exercise increases NQO1, a target gene of Nrf2, and suppresses DOMS after 2 days of eccentric exercise. And, aerobic-resistance training and SFN supplementation reduces cardiometabolic risk factors. SFN improves insulin resistance, is antioxidative and anti-inflammatory.
Yep, that's been frequently asked-there aren't any published papers on that, so I'm not sure. Also, 100g of sprouts are less calorie dense than 100g seeds.
Michael, have you ever toyed with the idea of using some of the longevity peptides like Thymalin and Epithalamin ? The published paper is "Geroprotective effect of thymalin and epithalamin."
@@conqueragingordietrying123 Forgive me for parroting. I only have access to the summary. It reads, "We registered a 4.1-fold mortality decrease in this group as compared to the control level", Uspekhi Gerontologii, 01 Jan 2002. This whole topic of peptides has really sparked my interest since I used some BPC-157 and TB-500 and got remarkable (subjective) results in healing my back and knee joints. So now I have an interest in the full range of peptides, but I do not have to background to really evaluate the efficacy of them. I can only go by RU-vid videos of people claiming to be expert MDs. I don't mean to waste your time. But this whole topic looks promising from my ignorant, but hopeful, perspective.
@@conqueragingordietrying123 I only have access to the abstract, "We registered a 4.1-fold mortality decrease in this group as compared to the control level." This study was done with 266 people in Russia. I do not see any reference to biomarkers. This is far outside of my expertise, anyway. But I have had some really good results lately with a couple of other popular peptides (RU-vid deletes my comment when I mention them). So I am on the lookout for good info beyond what RU-vid MDs are saying.
@@conqueragingordietrying123 My response keeps getting deleted for reasons unknown. But here: "We registered a 4.1-fold mortality decrease in this group as compared to the control level."
@@conqueragingordietrying123 I only have access to abstracts and did not see biomarker measurements - only a test on 266 humans in Russia. I would not be the person to suggest which biomarkers to test.
unrelated to the video but: have u ever consider tracking/measuring gut barrier function? i dont remember it from any of ur videos but correct me if im wrong 🤔
So if broccoli florets have 10% sulphoraphane of seeds, but it is easy to eat 10x broccoli florets and you also get much more vitamins , minerals and even protein. Why bother ?
That's a good point. As far as I know the micronutrient content of fresh florets tends to decrease quite rapidly. Eating them is much nicer than eating seeds though. :) I'd rather eat as fresh as possible broccoli and get extra sulphoraphane from supplements. Anyways, I think that it's always best to rely on whole foods.
@@iriezyou can like I do... Use a Vitamix...mix the big load of Broccoli together with Red Onions.. Mustard....i use it with Garlic too. Perfect Dracula Defense System 😊
@@conqueragingordietrying123 really, so in theory the ones I tasted sprouted too long. Okay, I can test that gives me some hope. So is the taste that is so prominent is a product of myrosinase in the plant?
@@ZoomGadget yes lots of rinsing. But in fairness they shouldn't taste good anyway. You can also buy freeze dried broccoli sprout powder in some places.
@@jamesgilmore8192 I'm thinking about grinding them and cooking for ~10 minutes, which could help with taste. Probably lots of sulforaphane lost like that, though.
@conqueragingordietrying1797 Each plant phytochemical or antioxidant I have ever checked I found it activates nrf2 in some way, By the way, check out "glisodin", it's a strong activation of antioxidant anzymes and my favorite supplement .
@@conqueragingordietrying123 every plant antioxidant or phytochemical I have ever checked I found it activates the NRF2 in some way, by the way, check out Glosodin, it's a strong activator of the antioxidant enzymes and my favorite supplement
@@conqueragingordietrying123 every one i have checked it was an NRF2 activator in some way, by the way Check Glisodin, its a strong antioxidant enzyme activator
keep in mind to that most broccoli sprouts (plot twist) rnt broccoli sprouts "Brassica oleracea var. italica" is what u r looking for, if it doesnt say so - u can be sure its not this (because this one is more pricey/more sought after) 0% of the currently available broccoli sprouts on german amazon (that claim to be broccoli sprouts) r broccoli sprouts - they r all other brassicas with much lower sulforaphane have an open eye for this
