VIDEO
HIGHLIGHT
Log InSign up
Micronutrients for Health & Longevity | Dr. Rhonda Patrick
SummaryTranscriptChat

Micronutrients for Health & Longevity | Dr. Rhonda Patrick

Introduction

In this section, Andrew Huberman introduces Dr. Rhonda Patrick and her expertise in mitochondria, metabolism, stress, and other aspects of brain and body health. He also mentions the focus of the episode on micronutrients that are essential for brain and body health.

Introducing Dr. Rhonda Patrick

  • Andrew Huberman introduces Dr. Rhonda Patrick as a podcaster and one of the premier educators in the landscape of mitochondria, metabolism, stress, and other aspects of brain and body health.
  • Dr. Patrick's podcast FoundMyFitness is one of the premier podcasts in the world for disseminating knowledge about how the brain and body work.
  • Dr. Patrick has published landmark review articles and primary research articles in some of the premier journals in the world.

Focus on Micronutrients

  • The episode focuses primarily on major categories of micronutrients that are essential for brain and body health.
  • Andrew Huberman confesses that he was only aware of one category before discussing with Dr. Patrick.
  • The discussion includes clear understanding of biological mechanisms by which other micronutrients operate along with actionable tools to optimize our brain and body health.

FoundMyFitness Podcast & Newsletter

In this section, Andrew Huberman talks about Dr. Rhonda Patrick's podcast FoundMyFitness.com along with her newsletter.

FoundMyFitness Podcast

  • The FoundMyFitness podcast is an excellent resource for disseminating knowledge about how the brain and body work.
  • The podcast is available on Apple, Spotify, and YouTube as FoundMyFitness.

FoundMyFitness Newsletter

  • Dr. Patrick has a terrific newsletter that includes research on fasting, micronutrients, sleep, depression, fitness, longevity and far more.
  • The newsletter also includes actionable protocols.

Momentous Supplements Partnership

In this section, Andrew Huberman talks about the partnership between the Huberman Lab Podcast and Momentous supplements.

Partnership with Momentous Supplements

  • The Huberman Lab Podcast is now partnered with Momentous supplements to provide people one location where they can go to access the highest quality supplements in the specific dosages that are best supported by scientific research.
  • Momentous ships not just within the United States but also internationally.

Conclusion

In conclusion, Dr. Rhonda Patrick's expertise in mitochondria, metabolism, stress and other aspects of brain and body health make her an excellent resource for disseminating knowledge about how the brain and body work. Her podcast FoundMyFitness.com along with her newsletter provides actionable tools to optimize our brain and body health. Additionally, partnering with Momentous supplements provides access to high-quality supplements supported by scientific research.

Introduction

In this section, the speaker introduces himself and his goals for the podcast. He also thanks the sponsors of the podcast.

Introduction to the Podcast

  • The speaker introduces himself and his goals for the podcast.
  • The speaker emphasizes that this podcast is separate from his teaching and research roles at Stanford.
  • The speaker aims to bring zero cost to consumer information about science and science-related tools to the general public.

Sponsors of Today's Podcast

  • Athletic Greens is an all-in-one, vitamin mineral probiotic drink that helps cover basic nutritional needs.
  • Thesis makes what are called nootropics, which means smart drugs. They create targeted nootropics for specific outcomes.
  • InsideTracker is a personalized nutrition platform.

Tour Dates

In this section, the speaker announces tour dates and provides information on how to access tickets.

Tour Dates

  • Seattle on May 17th
  • Portland on May 18th
  • Tickets can be accessed by going to hubermanlab.com/tour.

Athletic Greens Sponsorship

In this section, the speaker talks about Athletic Greens and its benefits.

Benefits of Athletic Greens

  • Athletic Greens helps cover all basic nutritional needs.
  • It has probiotics which are vital for microbiome health.
  • It provides vitamins, minerals, and probiotics to support microbiome health.

Vitamin D3 K2

In this section, the speaker talks about vitamin D3 K2 and its importance in regulating various aspects of brain and body health.

Importance of Vitamin D3 K2

  • There are a ton of data now showing that vitamin D is essential for various aspects of our brain and body health.
  • Even if we're getting a lot of sunshine, many of us are still deficient in vitamin D3.
  • K2 is also important because it regulates things like cardiovascular function, calcium in the body, and so on.

Thesis Sponsorship

In this section, the speaker talks about Thesis and its nootropics.

Nootropics by Thesis

  • Thesis creates targeted nootropics for specific outcomes.
  • They only use the highest quality ingredients.
  • You can try several different blends over the course of a month to discover which nootropics work best for your unique brain chemistry and genetics and goals.

InsideTracker Sponsorship

In this section, the speaker talks about InsideTracker and its personalized nutrition platform.

Personalized Nutrition Platform by InsideTracker

  • InsideTracker is a personalized nutrition platform.
  • It provides personalized recommendations based on blood analysis.
  • The speaker recommends using InsideTracker to optimize health.

InsideTracker and Intermittent Challenges

Dr. Rhonda Patrick discusses the unique features of InsideTracker, which provides clear directives for lifestyle, nutrition, and supplementation based on an individual's levels. She also emphasizes the importance of intermittent challenges to activate genetic pathways in our bodies.

The Importance of Intermittent Challenges

  • Humans evolved to intermittently challenge themselves through physical activity, caloric restriction or intermittent fasting, and exposure to temperature changes like heat or cold.
  • These stressors activate genetic pathways in our bodies referred to as stress response pathways.
  • Physical activity is strenuous while fasting and exposure to heat or cold are types of little intermittent challenges that activate these pathways.

Cold Exposure vs Heat Exposure

Dr. Rhonda Patrick discusses the benefits of both cold exposure and heat exposure and whether they might be anchoring to the same pathway.

Cold Exposure

  • Cold exposure stimulates increases in metabolism and brown fat.
  • Deliberate cold exposure can be uncomfortable but it is a type of intermittent challenge that activates genetic pathways in our bodies.

Heat Exposure

  • Heat can do a lot of the same things as cold such as stimulating metabolic changes.
  • It is unclear whether discomfort from deliberate heat exposure anchors to the same pathway as discomfort from deliberate cold exposure.

Thanking Dr. Rhonda Patrick for Public Education

Dr. Huberman thanks Dr. Rhonda Patrick for her contributions to public education on science topics.

Contributions to Public Education

  • Dr. Huberman thanks Dr. Rhonda Patrick for being a pioneer in breaking through from academic science to public education.
  • Dr. Rhonda Patrick was the first to have formal science training and do regular posting of content, which inspired others to follow in her footsteps.

Introduction and Gratitude

Dr. Huberman introduces Dr. Rhonda Patrick and expresses his gratitude for her contributions to science education.

Introduction

  • Dr. Huberman welcomes Dr. Rhonda Patrick as a guest on the podcast.

Gratitude

  • Dr. Huberman thanks Dr. Rhonda Patrick for being a pioneer in breaking through from academic science to public education.
  • He acknowledges that she was the first to have formal science training and do regular posting of content, which inspired others to follow in her footsteps.

[CUTOFF_LIMIT]

Video description

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, antioxidants, inflammation, hormone regulation, the 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 an up-to-date list of our current sponsors, please visit our website: https://www.hubermanlab.com/sponsors. Previous sponsors mentioned in this podcast episode may no longer be affiliated with us. Social & Website Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network Dr. Rhonda Patrick Links Instagram: https://www.instagram.com/foundmyfitness Facebook: https://www.facebook.com/foundmyfitness Twitter: https://twitter.com/foundmyfitness YouTube: https://www.youtube.com/user/FoundMyFitness Article Links Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior: https://bit.ly/37XbqBF Role of phosphatidylcholine-DHA in preventing APOE4-associated Alzheimer's disease: https://bit.ly/3wfwDPB Skin exposure to UVB light induces a skin-brain-gonad axis and sexual behavior: https://bit.ly/3OP5Tha Human physiological responses to immersion into water of different temperatures: https://bit.ly/3F1ZwCN Sauna use as a lifestyle practice to extend healthspan: https://bit.ly/3OKdRbv Other Links NRF2 Pathway, Moringa & Sulforaphane Supplementation: https://youtu.be/Q0lBVCpq8jc International Fish Oil Standards: https://bit.ly/3vzqoXI Timestamps 00:00:00 Dr. Rhonda Patrick – Micronutrients, Cold & Heat Exposure 00:03:12 Momentous Supplements 00:04:27 The Brain-Body Contract 00:05:30 AG1 (Athletic Greens), Thesis, InsideTracker 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, Patreon, Momentous Supplements, Huberman Lab on Instagram & Twitter Disclaimer: https://hubermanlab.com/disclaimer