Micronutrients for Health & Longevity | Dr. Rhonda Patrick

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: https://athleticgreens.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Rhonda
Patrick – Micronutrients, Cold & Heat Exposure  (00:03:12)
Sponsors: AG1, LMNT (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)
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