Huberman Lab

Dr. Rhonda Patrick: Micronutrients for Health & Longevity

May 2, 2022

In this discussion with Dr. Rhonda Patrick, a leading public health educator specializing in nutrition and brain health, listeners learn about the critical role of micronutrients in longevity. Dr. Patrick shares insights on how deliberate cold and heat exposure can enhance metabolism and mental health. She emphasizes the benefits of sulforaphane from broccoli sprouts and highlights the importance of omega-3 fatty acids for cognitive function. Tune in for actionable advice on optimizing health through diet and smart temperature practices!

02:46:29

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Episode guests

Rhonda Patrick

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Quick takeaways

Omega-3 fatty acids are essential for brain and body health and can be obtained from fatty fish and high-quality supplements.

Choosing fish oil supplements with the phospholipid form of DHA can improve brain health and cognition.

Monitoring and maintaining a higher Omega-3 Index level can reduce mortality risk and lower the incidence of cardiovascular disease.

Plant sources like walnuts and flax seeds, as well as microalgae oil, can provide omega-3 for vegans and vegetarians.

Vitamin D3 from natural sources like fortified foods and dark leafy greens is important for mood, brain, and bone health.

Cold and heat exposure, through methods like cold showers and sauna use, can offer numerous physical and mental benefits including improved focus, reduced anxiety, and enhanced cardiovascular health.

Deep dives

Omega-3 Fatty Acids for Brain and Body Health

Omega-3 fatty acids, specifically the marine omega-3s EPA and DHA, are important for brain and body health. They are found in fatty fish like sardines and provide numerous benefits such as reducing inflammation, improving mood, supporting joint health, and potentially lowering the risk of depression and other mental health conditions. The recommended dosage for omega-3s is about 2-4 grams per day, with a focus on EPA and DHA. It is important to choose high-quality supplements that provide an adequate concentration of omega-3s, such as those verified by third-party testing organizations like International Fish Oil Standards. Although other sources like krill oil are available, they often contain lower doses and may have issues with rancidity. Overall, omega-3 fatty acids play a vital role in maintaining optimal brain and body health.

Activation of NRF2 Pathway through Moringa Supplementation

04:22

The Effect of Omega-3s on Mortality Risk

01:28

I've been Taking Magnesium for a Long Time.

00:59

The Pros and Cons of Omega-3 Supplements

01:14

Intro

4min

The Power of Micronutrients and Nootropics

6min

Harnessing Temperature and Nutrition for Health

13min

The Role of Moringa and Sulforaphane in Health

3min

The Power of Plants and Resilience

6min

Micronutrients and Omega-3s: A Deep Dive

23min

The Omega-3 Index: A Key to Longevity

12min

Understanding the Omega-3 Index and Its Measurement

2min

The Power of Omega-3s for Brain Health

8min

10.

The Vital Role of Vitamin D

22min

11.

Micronutrients and Magnesium: A Deep Dive

8min

12.

Exploring the Benefits of Magnesium and Malate Supplements

2min

13.

Exploring Health Choices and Cold Exposure

4min

14.

Exploring Cold Exposure Benefits for Anxiety and Focus

2min

15.

The Power of Temperature: Mood and Metabolism

13min

16.

Embracing High-Intensity Interval Training: The Peloton Experience

3min

17.

Harnessing Health: The Synergy of Sauna and Sweat

21min

18.

Sauna Secrets: Heat for Health

9min

19.

Harnessing Heat and Light for Health

7min

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.

For the full show notes, visit hubermanlab.com.

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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

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Huberman Lab

Dr. Rhonda Patrick: Micronutrients for Health & Longevity

Episode guests

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Omega-3 Fatty Acids for Brain and Body Health

The Importance of Phospholipid Form DHA

The Role of Omega-3 Index in Health

Omega-3 Index and Life Expectancy

Plant-Based Sources of Omega-3

The Importance of Vitamin D3

Magnesium and its Role in Health

Heat stress as a tool for health

Cold exposure for health and mental well-being

The potential of red light therapy

Personal protocols and experiences

Activation of NRF2 Pathway through Moringa Supplementation

The Effect of Omega-3s on Mortality Risk

I've been Taking Magnesium for a Long Time.

The Pros and Cons of Omega-3 Supplements

Thank you to our sponsors

Timestamps

Remember Everything You Learn from Podcasts