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 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Rhonda Patrick – Micronutrients, Cold & Heat Exposure (00:03:12) Momentous Supplements (00:04:44) Sponsors: AG1, LMNT, Thesis, Momentous (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 Title Card Photo Credit: Mike Blabac Disclaimer
Dr. Rhonda Patrick, a cell biologist and host of Found My Fitness podcast, discusses the categories of micronutrients essential for brain and body health, including ones that are not commonly known.
The Huberman Lab Podcast has partnered with Momentus Supplements to provide listeners with access to high-quality supplements that are best supported by scientific research. In addition, InsideTracker gives specific recommendations for lifestyle, nutrition, and supplementation factors to optimize immediate and long-term health.
Challenging yourself can activate stress response pathways in a beneficial way and have a profound antioxidant, anti-inflammatory response. There is a small kit of neurochemicals in the nervous system that are generic pathways to different behaviors.
Compounds like sulforaphane found in broccoli and broccoli sprouts have been shown to activate the glutathione pathway in the brain, regulating genes related to glutathione production and detoxification of harmful compounds.
This podcast discusses the use of reparative pathways, including sulforaphane, in animal studies to explore the effects on traumatic brain injury and brain aging in humans.
The speaker compares fish oil supplements with krill oil for cost efficiency and compliance. Moreover, the importance of Glutathione to cross the blood barrier and its increase in the brain after taking Sulforaphane supplements is emphasized.
This podcast episode highlights that the threshold of four grams of EPA is not based on any scientific evidence, but rather on people's willingness to take it. It also discusses the benefits of taking fish oil supplements.
Fish oil, specifically DHA in phospholipid form, is a highly effective anti-inflammatory dietary supplement that can significantly impact cognitive function and aging. Studies suggest that DHA in phospholipid form is more bioavailable and can enter the brain via a different mechanism than DHA in triglyceride form.
A study showed that individuals with a low omega-3 index had a five-year decreased life expectancy. Omega-3s also play a crucial role in resolving inflammation and affect different parts of the inflammatory pathway, impacting brain health, mood, and joint health.
Supplementation is the easiest way to get a high dose of omega-3s, but it's important to wait 120 days between baseline testing and taking the second test to see the increase in red blood cells. Plasma omega-3 level measurements may also be a source of conflicting data.
The structure and function of cell membranes, particularly in neurons, are affected by the membrane fluidity which is influenced by molecules like DHA, an omega-3 fatty acid. Inflammation, which inhibits the release of serotonin, can be countered by the consumption of omega-3s, particularly EPA.
This podcast discusses the relationship between skin color and vitamin D, including the production of the vitamin in different skin types and how location affects vitamin D intake.
Dr. Rhonda Patrick sheds light on the major role of skin in vitamin D synthesis and how it affects different organs in our body. She also suggests getting one's D3 levels tested and starting with a range of 30 to 40 ng/ml.
The vitamin D receptor plays a crucial role in longevity, as seen in animal studies where animals lacking the receptor had a shorter lifespan. Vitamin D supplements have also been shown to reverse epigenetic aging in humans with deficiencies.
The speaker discusses the importance of understanding neurons and why certain compounds in sunscreen can be harmful because they cross the blood-brain barrier.
Malate, a short-chain fatty acid, is a major energy source for the mitochondria and gut epithelial cells. Its consumption after intense workouts aids in faster recovery and lowers the risk of post-workout soreness.
In this podcast, the speaker talks about the benefits of deliberate cold exposure and discusses various cold protocols that can lead to long-lasting increases in adrenaline and other neurochemicals. He also mentions the potential benefits of combining cold exposure with intermittent fasting, heat, exercise, and sleep deprivation.
A discussion about the effects of different dopamine boosters like Adderall and caffeine and how cold plunges can lead to a blood pressure change.
Exposing yourself to cold temperatures can lead to an increase in brown adipose tissue or beige activated adipose tissue, which can help regulate metabolism. Researchers are working to create a pill to replicate the benefits of being cold adapted.
The benefits of high-intensity interval training (HIIT) on mitochondrial biogenesis are enormous, even up to 50% in both young and old people. Continuously doing the same max heart rate exercise as you age can lead to mixing of old mitochondria and old contents together.
The sauna can have powerful effects on the body and mind, including the production of endogenous opioids such as dynorphin, which can help combat stress and anxiety. However, while saunas can be a useful tool for relaxation, caution should be used when using them in conjunction with certain medications or medical conditions.
Neuroscientist explains sauna use can lower the risk of dementia and Alzheimer's disease through improved blood flow to the brain and the stress response.
Research indicates that frequent use of the sauna (four to seven times per week) can lead to a 50% reduction in cardiovascular-related mortality. The dose-dependent and duration-specific nature of the findings provide strong evidence that saunas may have a causal relationship with cardiovascular health.
The local hyperthermia or heat treatment showed to prevent muscle atrophy from disuse by almost 40%, according to a research study. The treatment protects the muscles and helps them recover more efficiently.
The guest speaker provided insights on the importance of micronutrients and heat adaptation. They discussed underlying mechanisms and shared protocols for becoming heat adapted.
In this excerpt from the Huberman Lab Podcast, the host mentions Live Momentous supplements and their belief that they offer the highest quality supplements. He encourages listeners to visit the website to access science-based tools and subscribe to their newsletter and podcast.