AI-powered
podcast player
Listen to all your favourite podcasts with AI-powered features
Huberman Lab
Dr. Rhonda Patrick: Micronutrients for Health & Longevity
May 2, 2022
02:46:29
Episode guests
AI Summary
Highlights
AI Chapters
Episode notes
Podcast summary created with Snipd AI
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.
The Importance of Phospholipid Form DHA
While both fish oil and krill oil contain omega-3 fatty acids, the phospholipid form of DHA found in fish oil has been linked to improved brain health. Omega-3 fatty acids in phospholipid form, like in fish oil, have a higher bioavailability and are more easily absorbed into the brain. This can have positive effects on mood, cognition, and aging-related processes. However, it is essential to choose high-quality fish oil supplements and ensure proper storage to avoid oxidation and maintain freshness.
The Role of Omega-3 Index in Health
The Omega-3 Index, a measure of omega-3 levels in red blood cells, is an important indicator of overall health. Studies have shown that higher Omega-3 Index levels are associated with reduced mortality risk and lower incidence of cardiovascular disease. Aiming for an Omega-3 Index of around 8-12% is a target for optimal health. Additionally, countries with higher fish consumption, like Japan, tend to have higher Omega-3 Index levels and longer life expectancy.
Omega-3 Index and Life Expectancy
Studies show that individuals with a higher omega-3 index have a longer life expectancy compared to those with a lower index. Smokers with high omega-3 levels had similar life expectancies to non-smokers with low omega-3 levels.
Plant-Based Sources of Omega-3
Plant sources of omega-3 include walnuts and flax seeds. Vegans and vegetarians can supplement with microalgae oil as a source of DHA. Eating fatty fish such as salmon and sardines can also increase omega-3 intake.
The Importance of Vitamin D3
Vitamin D3 is a crucial hormone that regulates various processes in the body and has positive effects on mood, brain health, and bone health. It is recommended to get vitamin D levels tested and supplement accordingly. Dark leafy greens and fortified foods are natural sources of vitamin D.
Magnesium and its Role in Health
Magnesium is an essential mineral involved in many bodily functions, including energy production and DNA repair. Dark leafy greens such as kale and spinach are great sources of magnesium. Supplementing with magnesium can also be beneficial, with forms like magnesium citrate and malate being popular choices.
Heat stress as a tool for health
Heat stress, such as using a sauna, has numerous health benefits including cardiovascular health, improved brain function, and longevity. Studies show that regular sauna use, at temperatures around 174 degrees Fahrenheit for 20 minutes, four times a week, can reduce cardiovascular disease, dementia, and overall mortality risk. Sauna use also activates heat shock proteins, which protect against protein aggregation and muscle atrophy. Heat stress can be achieved through hot baths as well, but caution is needed to avoid infertility or health risks associated with excessive heat exposure.
Cold exposure for health and mental well-being
Cold exposure, such as cold showers or ice baths, offers numerous benefits for physical and mental well-being. Cold exposure activates brown fat, which burns calories and generates heat. It can improve mood, reduce anxiety, and enhance focus. Cold exposure can also increase the release of dopamine and norepinephrine in the brain, leading to improved cognitive function. It is recommended to gradually increase the duration and intensity of cold exposure over time.
The potential of red light therapy
Red light therapy has shown promising effects in various areas of health. It can improve recovery, increase collagen production, reduce inflammation, and enhance mitochondrial function. While red light sauna panels are available, research on their benefits is limited. However, using red light therapy separately from sauna sessions can still offer many potential advantages, such as improved skin health and enhanced wound healing.
Personal protocols and experiences
Personal protocols can vary based on individual preferences and goals. Some individuals find a combination of sauna use, cold exposure, and exercise to be beneficial for their overall well-being. Different protocols, such as hot baths or infrared saunas, can be used as alternatives to traditional saunas. It is important to listen to your body, stay hydrated, and consult a healthcare professional before implementing any new routine.
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.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
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
Get the Snipd
podcast app
Unlock the knowledge in podcasts with the podcast player of the future.
AI-powered
Discover
highlights
Listen to the best highlights from the podcasts you love and dive into the full episode
Save any
moment
Hear something you like? Tap your headphones to save it with AI-generated key takeaways
Share
& Export
Send highlights to Twitter, WhatsApp or export them to Notion, Readwise & more
AI-powered
podcast player
Listen to all your favourite podcasts with AI-powered features
Discover
highlights
Listen to the best highlights from the podcasts you love and dive into the full episode