Huberman Lab Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick
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Jan 1, 2026 
Dr. Rhonda Patrick, a renowned biomedical scientist specializing in nutrition and aging, dives into the impact of micronutrients on health. She explains the benefits of sulforaphane from cruciferous vegetables for detoxification and cancer risk. The conversation covers the importance of omega-3 fatty acids for inflammation reduction and cognitive health. Rhonda also highlights vitamin D's role as a hormone and magnesium's critical functions. Plus, learn how deliberate cold exposure can enhance mood and mitochondrial health.
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Hormesis From Diverse Intermittent Stressors
- Intermittent stressors like exercise, fasting, heat, cold, and certain plant compounds activate overlapping genetic stress-response pathways.
- This hormesis strengthens repair, detoxification, and resilience against aging and disease.
Boost Detox With Sulforaphane
- Eat cruciferous vegetables or take sulforaphane supplements to activate NRF2 and detox pathways.
- Add 1 gram ground mustard seed to cooked broccoli to increase sulforaphane availability fourfold.
Target 2 g Daily Omega‑3s
- Supplement with 2 grams/day of marine omega-3s (EPA+DHA) as a practical target for many people.
- Store fish oil refrigerated and choose products with low TOTOX and third-party testing.