Morgan Housel, a finance expert, shares insights on the psychology of financial choices and the long-term strategies for wealth accumulation. Blake Eastman discusses mastering communication skills and the impact of storytelling in marketing. April Dunford highlights the importance of effective positioning for business success. Parenting expert Becky Kennedy emphasizes emotional regulation's role in child development. Rhonda Patrick delves into the significance of micronutrients for health, while Bryan Johnson shares his approach to longevity.

Dr. Rhonda Patrick discusses key daily habits for health & longevity, such as the importance of Omega-3s, benefits of sauna therapy, optimal protein intake for muscle preservation, and enhancing cognitive function through vigorous exercise. The podcast covers topics like grass-fed vs. conventional meat, cognitive nutrition, post-meal inflammatory responses, and maximizing health benefits through heat exposure.

Dr. Rhonda Patrick, a renowned biochemist specializing in nutrition, discusses micronutrient deficiencies, deliberate heat exposure benefits, and optimal sauna conditions with Shane Parrish. They cover the importance of omega-3, magnesium, protein sources, and organic vs inorganic produce. The conversation also touches on the impact of diet on academic performance, cardiovascular health, and the benefits of heat exposure on the body.

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 sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(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 & TwitterDisclaimer

Rhonda Patrick, Ph.D., discusses her latest insights on Alzheimer's disease, cancer, exercise, nutrition, and fasting. She covers topics such as the vascular hypothesis for Alzheimer's, the impact of exercise on cancer, and the connection between protein and aging. Rhonda also explores the breakdown of the blood-brain barrier, the role of omega-3 fatty acids in brain health, and the frustrating lack of progress in Alzheimer's research. Additionally, she highlights the benefits of exercise in reducing Alzheimer's risk and preventing cancer, and delves into the conflicting literature on protein intake and longevity.

Dr. Rhonda Patrick discusses the importance of vitamin D and magnesium supplementation, the role of omega-3 fatty acids in reducing inflammation and protecting against age-related diseases, the concept of hormesis and intermittent stress for healthy aging, and the benefits of physical activity and exercise intensity for longevity and overall health.

Dr. Rhonda Patrick discusses the benefits of vigorous exercise, including brain health, aging, and cancer prevention. Topics covered include VO2 max, zone 2 training, the Norwegian 4x4 protocol, reversing heart aging, HIIT and type 2 diabetes, lactate and mitochondrial biogenesis, and myokine release.

Dr. Rhonda Patrick, a researcher focused on microplastics and health, unveils the shocking reality of plastic pollution in our bodies. She reveals that the average person ingests the weight of a credit card in microplastics weekly. The discussion highlights how these particles infiltrate organs, including the brain, and can cross the blood-brain barrier. Rhonda shares insights on preventing microplastic exposure and the potential health implications tied to these ubiquitous chemicals, warning of their presence in breast milk and more.

Delve into the importance of magnesium for cognitive enhancement, brain health, and DNA repair. Discover why athletes need more magnesium, how to determine deficiency, and the impact of stress on magnesium balance. Explore magnesium supplements, Epsom salt baths, and the critical role of magnesium in various health aspects.

Dr. Rhonda Patrick dives deep into the science of alcohol, discussing metabolism, gut health, brain impact, anxiety, sleep, and risks of dementia. She explores strategies to mitigate alcohol's negative effects on health and offers insights on cognitive enhancement and longevity.