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Summary of Transcript:
The Huberman Lab Podcast features Dr. Rhonda Patrick, a renowned educator on mitochondria, metabolism, stress, and other aspects of brain and body health. In this episode, they discuss micronutrients essential for brain and body health, as well as behavioral protocols such as the use of sauna and heat/cold therapy. The podcast also announces partnerships with Momentous supplements and live events with information on science-based tools for mental health, physical health, and performance. The episode is sponsored by Athletic Greens and Thesis, who offer products for basic nutritional needs and targeted nootropics respectively.
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Summary of Description:
In this episode of the Huberman Lab Podcast, Dr. Andrew Huberman interviews Rhonda Patrick, Ph.D., a public health educator and expert on brain health, aging, cancer, and nutrition. They discuss micronutrients that regulate cellular and organ stress, antioxidants, inflammation, hormone regulation, immune systems, and longevity. They also explore protocols for deliberate cold and heat exposure to improve metabolic health, cardiorespiratory fitness, mental health, and lifespan. Dr. Patrick provides actionable steps for obtaining key micronutrients from food and supplements, including omega-3 fatty acids and vitamin D. They also discuss the benefits of sauna use and exercise for longevity and health.
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Dr. Rhonda Patrick Discusses Micronutrients, Cold and Heat Exposure for Longevity
Dr. Rhonda Patrick, a biomedical scientist and public health educator, joins Andrew Huberman in a discussion on the importance of micronutrients, and intentional exposure to cold and heat for longevity. In this article, we’ll delve into the different tools and protocols Dr. Patrick outlines in the conversation.
The Importance of Micronutrients
Dr. Patrick highlights the four major categories of micronutrients that regulate cellular and organ stress and antioxidants, inflammation, hormone regulation, immune system, and longevity. She suggests that consuming key micronutrients from food and/or supplement-based sources can lead to a healthier overall body and mind. These micronutrients include omega-3 fatty acids, vitamin D, magnesium, and sulforaphane.
Tools for Obtaining Micronutrients
Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and supplement-based sources. For example, sulforaphane can be obtained from broccoli sprouts, broccoli, and mustard seed. Moringa and Nrf2 antioxidant response can be found in supplements. Omega-3 fatty acids can be obtained from fish oil, and vitamin D can be obtained from sun exposure and supplements.
Cold and Heat Exposure for Longevity
Dr. Patrick also outlines protocols for deliberate cold and deliberate heat exposure to benefit metabolism, cardiorespiratory fitness, mental health, and lifespan. Deliberate cold exposure can lead to mood and anxiety benefits, fat browning, and muscle gain. Similarly, deliberate heat exposure, such as using a sauna, can lead to endorphin release, improved vasodilation, and reduced Alzheimer’s and dementia risk.
Supplements for Longevity
Momentous Supplements, one of the sponsors of the conversation, offers supplements that may help with longevity. For example, they offer omega-3 fatty acid supplements, which can help with depression and life expectancy.
Conclusion
Dr. Rhonda Patrick provides valuable insights into the world of micronutrients and intentional cold and heat exposure for longevity. By understanding and implementing the tools and protocols she outlines, individuals may be able to improve their overall health and lifespan. From consuming key nutrients to utilizing cold and heat exposure, there are many ways to make intentional decisions for longevity.
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Source 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.
#HubermanLab #Longevity
Thank you to our sponsors
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Thesis: https://takethesis.com/huberman
InsideTracker – https://insidetracker.com/huberman
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Dr. Rhonda Patrick Links
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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
Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com
