Dr. Rhonda Patrick: Micronutrients for Health & Longevity | Huberman Lab Podcast #70

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.

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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

[macp]

When your two favorite health experts get together on a podcast you know it's going to be a good day

[sawwallace]

Thank you both for this Awesome episode. So much info but here were the notes I took away:
- Eat Broccoli sprouts (not just broccoli) and cook with ground mustard, this is amazing for sulfurafane
- Take Morenga supplement 1 tablespoon (Cooley Cooley brand?)
- Refrigerate fish oil supplements, the pills are highly susceptible to oxidation. Also she advises at least 2g of EPA
- Increase vitamin d3 intake - recommended to take about 4000-5000 IU
- Get blood work tested for d3 levels among others
- Eat more dark leafy greens like spinach and kale to increase magnesium. Magnesium is a co factor to dna repair enzymes
- Do more cold plunges (recommend 50 degrees F for 10-15min) One of the consequences of being more “cold adaptive” is increasing mitochondria population and creating mitochondria decoupling to create heat instead of shivering.
- Huberman recommends 1 HIIT exercise per week
- Memory retention increases while under the right amount of stress. Recommended to memorize information in the sauna this will help retain information. Re: McGaw curve
- Huberman recommends memory retention increases on inhales more so than on exhales.

[tgleds]

I love Rhonda Patrick. I agree that she is one of the paramount voices with healthy living. Very nice compliment to her in the beginning Andrew 🙏

[rickyfiting]

Dr. Rhonda Patrick is such a Badass. What a rare and unique example of living your science.

[imfannyrodriguez]

I’m just obsessed with how Dr. Rhonda remembers all of this information. Brilliant woman!

[rraju]

I’m an MD practicing functional medicine for over 10years and have listened to you since you were doing talks and before your own podcast. I love your content. I am commenting for the first time because you are bringing up a topic on this particular podcast that is very important and never discussed: sun screen. Please take a look at the facts: melanomas have been increasing since the increase use of sunscreens in the USA AND AUSTRALIA. squamous cell and basal cell do not kill people. Majority of melanomas are not on sun exposed areas ( between toes as in case of Bob Marley, buttock.. ect) I would love to have you discuss this topic in more depth for the general public to to exposed to this topic.

[nicksaladino]

I hope Rhonda becomes a regular on this podcast! The two of you are absolute masters in this space. So thankful for your endless contributions.

[timjohnson]

Thanks for this. After TBI/brain surgeries I was in the hospital/ rehab for months and had zero attention paid to general health and nutrition and the items you speak of. I was saturated with powerful pharmaceuticals and was strapped into a wheelchair with a patch over one eye for double vision. Told I would never walk or work again and to get on government handouts. Read up and weaned myself off the drugs and would sneak out to excercise. Took years but with healthy eating and excercise got back to decent (actually great) health and full employment despite the medical so-called professionals (although some were great). Love your message.
Push yourself, deep thought for your food, enjoy the sauna, keep active in mind and body.
Sorry, I love my motorcycle and riding. It's my zen outlet and very calming. Love my sardines and herring too.

[jp]

Anytime dr Rhonda Patrick talks; I listen.

[marzmontgomery]

MY FAVORITE PART 1:55 minutes in Dr. Patrick admits she knows the science behind cold exposure but has had difficulty implementing regular practice. I listen to all you experts, and sometimes feel like any thinking human should be able to do this, but I have yet to face down a cold plunge. I have chronic pain and cannot bring myself to inflict that much more pain on myself. So good to know even the experts struggle to implement ALL the health recommendations floating around even among the science community. Thanks Dr. Patrick 😊

[simpleman]

Damn, congrats on 1m. So well deserved.
But also I think props to audience as well, that means ppl are really want to change their life for the better and that podcast has helped me a lot btw

[paulallen]

Please do an episode on injury recovery and prevention. Thank you for what you do.

[jeffsilverberg]

Two terrific minds. The Country needs to implement this in its health policy.

[vince]

I have multiple sclerosis and depression and from your videos I am learning how much substances in the brain matter in terms of health and how they can help me improve my condition. Thank you!

[nsterling]

Guys made me tear up talking about TBI, I had a ABI so it was not from an external force, Had to learn how to walk, put my clothes on, you name in. Im doing very well now and even work part time. Achieving the best I can across Spirit, Body and Mind. Your podcasts have helped me greatly. Thank you!

[hunterb]

The long awaited collab! The amount of information you both provide is astounding We're so lucky to have both of you in this field of nutritional science

[Learna_Hydralis]

Man, this type of content make me so grateful for the internet 🥰. Following scientists is the real deal, authentic content that shoot the target, no missing around. I'm so grateful, thank you all!

[sarahwilkerson]

I’m not finished with this episode yet, but it is one of my favorites so far. The information is great, but also listening to two people so passionate about their work is exciting.

[alisakimi]

Great to see 2 people that are passionate about their profession and are eager to pass on their knowledge. I feel so grateful that you take time out of your busy days to do this.

[NofirstnameNolastname]

I swear every time I hear "Consult with your health care provider" I'm like... riiight he knows what sulphoraphane is and moringa and what it will do with my body and how to dose it and monitor it and do tests and how it interacts with my medication. I hear this sooo often and every time I just think, as if he's going to order tests worth 100's or 1000's of dollars so this dude can see what this obscure supplement does in his body.

I literally can't even get a freaking Vit D test without whining about it and making up a story about being concinved about decifiency for this and that reason.
I dunno what kind of magical physicians you guys have over there but here in The Netherlands consulting with them will be a fools errand and a waste of theirs and your time.

I know you basically HAVE to say this because it's the responsible thing to do, but come on we all know it's bullshit and that they will never run these tests or are able to assist you with any of it.
These guys don't know shit about the latest research into all this. And the minimum nmols for vitamins and minerals that they maintain are generally lower than current research recommends as well so even IF you can get the test done they will just tell you that you are within an acceptable range lol.

Or in cases of Vit D deficiency for example they'd give me 200 or 400 iu LOL and I'm like well I won't ever be sufficient like this. And they won't do a followup test either, they will just assume that it will be corrected with these doses.

There is sooo much ignorance or just plain lack of willingness in the medical world it drives me nuts.
And don't even get me started on the generic dieticians who will tell you to eat more bread if you are decifient in iodine lol. As if loading up on carbs just because of the idiozed salt is a good idea.

/end of rant.

If you want to help yourself and heal yourself then you gotta do it yourself and unfortunately that also means being your own guinnea pig.