Episode
Dr. Rhonda Patrick: Micronutrients for Health & Longevity
2:49:00
Published: Mon May 02 2022
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 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
Chapters
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.
00:00 - 02:47 (02:46)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
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.
02:47 - 09:48 (07:01)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
Challenging yourself can activate stress response pathways in a beneficial way and have a profound antioxidant, anti-inflammatory response.
09:48 - 18:17 (08:28)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
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.
18:17 - 26:42 (08:25)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
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.
26:42 - 33:25 (06:42)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
The speaker compares fish oil supplements with krill oil for cost efficiency and compliance.
33:25 - 42:49 (09:24)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
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.
42:49 - 49:39 (06:49)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
Fish oil, specifically DHA in phospholipid form, is a highly effective anti-inflammatory dietary supplement that can significantly impact cognitive function and aging.
49:39 - 54:40 (05:00)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
A study showed that individuals with a low omega-3 index had a five-year decreased life expectancy.
54:40 - 1:03:37 (08:56)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
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.
1:03:37 - 1:08:12 (04:34)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
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.
1:08:12 - 1:14:06 (05:54)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
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.
1:14:06 - 1:19:15 (05:08)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
Dr. Rhonda Patrick sheds light on the major role of skin in vitamin D synthesis and how it affects different organs in our body.
1:19:15 - 1:26:55 (07:40)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
The vitamin D receptor plays a crucial role in longevity, as seen in animal studies where animals lacking the receptor had a shorter lifespan.
1:26:55 - 1:35:52 (08:56)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
The speaker discusses the importance of understanding neurons and why certain compounds in sunscreen can be harmful because they cross the blood-brain barrier.
1:35:52 - 1:42:05 (06:13)
Summary
The speaker discusses the importance of understanding neurons and why certain compounds in sunscreen can be harmful because they cross the blood-brain barrier.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
Malate, a short-chain fatty acid, is a major energy source for the mitochondria and gut epithelial cells.
1:42:05 - 1:49:41 (07:35)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
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.
1:49:41 - 1:54:45 (05:04)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
A discussion about the effects of different dopamine boosters like Adderall and caffeine and how cold plunges can lead to a blood pressure change.
1:54:45 - 1:58:42 (03:56)
Summary
A discussion about the effects of different dopamine boosters like Adderall and caffeine and how cold plunges can lead to a blood pressure change.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
Exposing yourself to cold temperatures can lead to an increase in brown adipose tissue or beige activated adipose tissue, which can help regulate metabolism.
1:58:42 - 2:05:32 (06:50)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
The benefits of high-intensity interval training (HIIT) on mitochondrial biogenesis are enormous, even up to 50% in both young and old people.
2:05:32 - 2:11:43 (06:11)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
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.
2:11:43 - 2:16:12 (04:28)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
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.
2:16:12 - 2:21:31 (05:19)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
Research indicates that frequent use of the sauna (four to seven times per week) can lead to a 50% reduction in cardiovascular-related mortality.
2:21:31 - 2:32:03 (10:31)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
The local hyperthermia or heat treatment showed to prevent muscle atrophy from disuse by almost 40%, according to a research study.
2:32:03 - 2:40:37 (08:34)
Summary
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.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
The guest speaker provided insights on the importance of micronutrients and heat adaptation.
2:40:37 - 2:46:45 (06:07)
Summary
The guest speaker provided insights on the importance of micronutrients and heat adaptation. They discussed underlying mechanisms and shared protocols for becoming heat adapted.
EpisodeDr. Rhonda Patrick: Micronutrients for Health & Longevity
PodcastHuberman Lab
In this excerpt from the Huberman Lab Podcast, the host mentions Live Momentous supplements and their belief that they offer the highest quality supplements.
2:46:45 - 2:48:51 (02:05)
Summary
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.