Dr. Rhonda Patrick: Micronutrients for Health & Longevity | Episode 70

Huberman Lab

Podcast Notes Key Takeaways Intermittent challenges or stressors to your system are good – humans are evolved for challenges, but today’s lifestyle has taken away most of the common struggles we experienced beforeThree key nutrients for the brain and body: (1) sulforaphane; (2) omega-3; (3) vitamin DFood sources of sulforaphane: broccoli (barely cooked), broccoli sprouts, moringa powder“I personally think [omega-3 fish oil] is one of the most powerful anti-inflammatory things, dietary lifestyle things we can get easily that is going to powerfully modulate the way you think, the way you feel, and the way you age.” – Dr. Rhonda PatrickVitamin D is not just a vitamin! 70% of the US population is deficient – it’s worth measuring & supplementing to optimal bone health, immunity, hormone conversion, and moreThere’s a strong dose-dependent nature of sauna use: people who use sauna 4-7x/week have a lower risk (60% reduction) of dementia and Alzheimer’s; people who use sauna 2-3x/week have a 20% reduction in riskHeat stress mimics moderate cardiovascular exercise effect – this could be a great onramp for people who are otherwise unable to exercise due to disability or whatever reasonThe cardiorespiratory system is improved in people who do both sauna and exercise compared to doing either aloneStress & memory: if you’re too relaxed you won’t remember things as well; at peak levels of stress, you remember things better until you reach too high a level of panic               

Read the full notes @ podcastnotes.org

My guest is Rhonda Patrick, Ph.D. She earned her doctoral degree in biomedical science from St. Jude Children’s Research Hospital at the University of Tennessee Health Science Center and has become one of the leading public health educators on the brain and general health, aging, cancer, and nutrition. We discuss the four major categories of micronutrients that regulate cellular and organ stress and antioxidants, inflammation, hormone regulation, immune system, and longevity. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. Additionally, Dr. Patrick outlines protocols for deliberate cold and deliberate heat exposure to benefit metabolism, cardiorespiratory fitness, mental health, and lifespan. 

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

Thesis: https://takethesis.com/huberman

InsideTracker: https://insidetracker.com/huberman

See Andrew Huberman Live: The Brain Body Contract

Tuesday, May 17th: Seattle, WA

Wednesday, May 18th: Portland, OR

https://hubermanlab.com/tour

Our Patreon page

https://www.patreon.com/andrewhuberman

Supplements from Momentous

https://www.livemomentous.com/huberman.

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Dr. Rhonda Patrick – Micronutrients, Cold & Heat Exposure 

(00:03:12) Momentous Supplements

(00:04:27) The Brain-Body Contract 

(00:05:30) AG1 (Athletic Greens), Thesis, InsideTracker

(00:09:42) Stress Response Pathways, Hormesis

(00:16:38) Plants, Polyphenols, Sulforaphane

(00:21:12) Tools 1: Sulforaphane - Broccoli Sprouts, Broccoli, Mustard Seed 

(00:23:50) Tool 2: Moringa & Nrf2 Antioxidant Response

(00:25:25) Sulforaphane: Antioxidants (Glutathione) & Air Pollution (Benzene Elimination) 

(00:27:10) Plants & Stress Response Pathways, Intermittent Challenges 

(00:29:35) Traumatic Brain Injury, Sulforaphane, Nrf2 

(00:35:08) Tools 3: Omega-3 Fatty Acids (ALA, EPA & DHA), Fish Oil, Oxidation 

(00:48:40) EPA Omega-3s & Depression 

(00:52:02) Krill Oil vs. Fish Oil Supplements? 

(00:54:23) Benefits of Omega-3 Fatty Acids, Omega-3 Index & Life Expectancy 

(00:59:24) Tool 4: Food Sources of EPA Omega-3s 

(01:06:07) Omega-3 Supplementation, Omega-3 Index Testing

(01:10:22) Benefits of Omega-3s 

(01:14:40) Tool 5: Food Sources of DHA Omega-3s

(01:17:07) Vitamin D & Sun Skin Exposure 

(01:22:18) Role of Vitamin D, Gene Regulation 

(01:25:30) Tool 6: Vitamin D Testing & Vitamin D3 Supplementation 

(01:33:15) Tool 7: Skin Surface Area & Sun Exposure, Vitamin D 

(01:34:23) Vitamin D & Longevity

(01:36:46) Sun Exposure & Sunscreen

(01:40:30) Role of Magnesium, Magnesium Sources, Dark Leafy Green Vegetables

(01:44:50) Tool 8: Magnesium Supplements: Citrate, Threonate, Malate, Bisglycinate 

(01:50:57) Tool 9: Deliberate Cold Exposure Protocol & Mood/Anxiety

(01:59:22) Tool 10: Cold Exposure, Mitochondria UCP1 & Heat Generation

(02:02:30) Tool 11: Cold & Fat ‘Browning’, PGC-1alpha, Metabolism

(02:05:08) Cold Exposure & High-Intensity Interval Training (HIIT), PGC-1alpha, Muscle 

(02:08:04) Tools 12: Exercise, HIIT, Tabata & Sauna 

(02:13:30) Tool 13: Sauna, Endorphins/Dynorphins, Mood 

(02:17:45) Tool 14: Mild Stress, Adrenaline & Memory

(02:19:53) Sauna, Vasodilation & Alzheimer’s and Dementia Risk 

(02:25:30) Sauna Benefits, Cardiorespiratory Fitness, Heat Shock Proteins (HSPs) 

(02:31:29) Insulin signaling, FOXO3 & Longevity 

(02:33:22) Tools 16: Sauna Protocols, Hot Baths & Fertility 

(02:37:41) Tool 17: Exercise & Longevity, Osteocalcin 

(02:41:37) Tools 18: Red Light Sauna? Infrared Sauna? Sauna & Sweating of Heavy Metals

(02:47:20) FoundMyFitness Podcast, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Patreon, Momentous Supplements, Huberman Lab on Instagram & Twitter

Title Card Photo Credit: Mike Blabac

Disclaimer