Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For

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.  Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman Maui Nui: https://mauinuivenison.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes visit hubermanlab.com Timestamps (00:00:00) Dr. Rhonda Patrick – Micronutrients Cold & Heat Exposure  (00:03:12) Momentous Supplements (00:05:30) Sponsors (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

Dr. Rhonda Patrick: Micronutrients for Health & Longevity | Episode 70

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