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Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick

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Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick

Huberman Lab

Jan 01
Huberman Lab

Huberman Lab

Jan 01
OverviewShownoteHighlightsTranscriptChaptersPins

Shownote

In this Huberman Lab Essentials episode, my guest is Dr. Rhonda Patrick, PhD, a biomedical scientist and a leading health educator focused on nutrition, aging and general health. We discuss four key micronutrients that influence cellular stress responses,...

Highlights

In this episode, Dr. Andrew Huberman sits down with biomedical scientist Dr. Rhonda Patrick to explore science-backed strategies for enhancing long-term health and resilience. The conversation centers on how specific nutrients and lifestyle interventions can activate the body’s innate stress response systems to promote cellular repair, reduce inflammation, and support brain and metabolic function as we age.
03:10
Heat shock proteins are robustly activated by heat, but can also be activated by sulforaphane in broccoli sprouts and cold
03:43
Sulforaphane is a powerful activator of the NRF2 pathway, supporting detoxification and glutathione production
07:54
Aim for a TOTOX number under 6 to ensure fish oil freshness and low oxidation
09:51
An Omega-3 Index below 4% correlates with a 5-year shorter life expectancy.
12:09
DHA is critical for fetal brain development and enhances brain uptake in phospholipid form
16:18
Vitamin D regulates over 5% of the human genome
21:32
4,000 IU/day vitamin D reversed epigenetic aging by three years in deficient African-Americans
22:13
40% of the U.S. population is deficient in magnesium, a crucial cofactor for DNA repair enzymes
26:07
The mood-enhancing effects are likely due to slowly elevated dopamine over hours.
29:33
Browning of fat through cold exposure or exercise increases mitochondrial density and improves metabolic efficiency
31:22
Using sauna heat to enhance memory through adrenaline's inverted U-shaped effect on learning
36:03
Heat shock proteins activated by sauna may protect against Alzheimer's and support longevity
38:54
A 104°F bath for 20 minutes boosts heat shock proteins and BDNF, similar to sauna benefits.

Chapters

Rhonda Patrick
00:00
Physical Challenges, Stress Response Pathways, Hormesis, Temperature
00:20
Tool: Sulforaphane & Detoxification, Cruciferous Vegetables, Moringa
03:43
Sponsor: LMNT
06:19
Tool: Marine Omega-3s Fatty Acids, Fish Oil Supplements
07:51
Benefits of Fish Oil Supplementation, Longevity, Tool: Omega-3 Index
09:48
Omega-3s & Inflammation
12:06
Sponsor: AGZ by AG1
14:46
Vitamin D; Health Benefits
16:16
Tool: Vitamin D Supplementation, Bloodwork
18:46
Tool: Magnesium, Dark Leafy Greens, Supplementation
22:11
Sponsor: Function
24:25
Deliberate Cold Exposure, Mood & Dopamine
26:05
Cold Exposure to Enhance Mitochondria, Shivering, Browning Effect
26:58
Tool: High-Intensity Interval Training, Tabata Workout, Sauna, Memory
31:22
Sauna, Cardiovascular & Cognitive Heath; Tool: Sauna Duration & Frequency
33:18
Tool: Hot Bath; Acknowledgements
38:52

Transcript

Andrew Huberman: Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance. I'm Andrew Huberman, and I'm a professor of neurobiology and oph...