Dr. Rhonda Patrick: Micronutrients for Health & Longevity

Huberman Lab

Do You Know How to Measure Your Omega Three Index?

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If one doesn't see themselves regularly consuming these fish, these fish sources of omega threes, it seems to me that the only way to really get them is from supplementation. There was a a couple of studies that that basically, you know, there's some way, they showed that people that are in the four % omega three index range, in order to get to the eight % right? The year increased life expectancy for comparing the two groups, was to supplement with at least two grams per day. And i think it was a little bit less if its trid glasteried form, but i think two grams is a good, safe number.

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.

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Timestamps

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

(00:03:12) Sponsors: AG1, LMNT

(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, Momentous Supplements, Huberman Lab on Instagram & Twitter

Title Card Photo Credit: Mike Blabac

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