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

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00:00:00 - 01:00:00

In this video, Dr. Rhonda Patrick discusses the importance of micronutrients for health and longevity. She notes that most of these benefits are conferred by consuming plants, which are not stressed by modern day living. Sulforaphane, a compound found in broccoli, has been shown to protect against ischemic stroke and hypoxia.

00:00:00 Dr. Rhonda Patrick is a renowned expert on micronutrients and brain and body health, and her podcast, FoundMyFitness, is one of the most popular in the world. In this episode, Andrew Huberman and Dr. Patrick discuss the major categories of micronutrients that are essential for optimal brain and body health. Dr. Patrick offers clear explanations of the biological mechanisms by which other micronutrients operate, as well as actionable tools for optimizing brain and body health. She also discusses behavioral protocols that can be used in conjunction with supplements and nutritional protocols. Finally, Andrew Huberman announces two upcoming live events with Dr. Patrick that will explore science-based tools for mental health, physical health, and performance.
00:05:00 In today's episode, Dr. Rhonda Patrick discusses the benefits of micronutrients for overall health and longevity. Athletic Greens, Thesis, and InsideTracker are all sponsors of the podcast. The podcast is separate from Rhonda's teaching and research roles at Stanford, but it is part of her desire and effort to bring zero cost to consumer information about science and science-related tools.
00:10:00 In this video, Rhonda Patrick discusses the benefits of both cold and heat stress on the body, and how they can both be beneficial in terms of stress response pathways and hormesis. She also mentions the importance of intermittent, challenging physical activity and dietary compounds like polyphenols and flavanols.
00:15:00 The talk begins with Dr. Rhonda Patrick discussing the role of heat shock proteins in the body, and how both cold and heat can activate these pathways. She then goes on to discuss how intermittent challenges, such as eating plants in small amounts, can be beneficial.
00:20:00 In this video, Dr. Rhonda Patrick discusses the benefits of carnivore diets and the possible health benefits of sulforaphane and moringa. She also recommends supplemental doses of sulforaphane and moringa to those who are not eating enough of these nutrients in their diet.
00:25:00 Dr. Rhonda Patrick discusses the benefits of micronutrients for health and longevity. She notes that most of these benefits are conferred by consuming plants, which are not stressed by modern day living. Sulforaphane, a compound found in broccoli, has been shown to protect against ischemic stroke and hypoxia.
00:30:00 This video discusses how sulforaphane, a compound found in cruciferous vegetables, can improve outcomes after a stroke. It also mentions that sulforaphane has been shown to help treat autism and other neurodegenerative diseases.
00:35:00 Rhonda Patrick discusses the top three micronutrients for health and longevity - omega-3 fatty acids, marine omega-3s, and krill oil - and discusses the differences between fish oil supplements in triglyceride and ethyl ester form.
00:40:00 This video discusses the benefits of omega-3s, including the prescription drugs Lovaza and Vascepa. Dr. Rhonda Patrick recommends taking four grams of EPA and DHA per day, which can be obtained from a physician. She also discusses the importance of splitting these supplements so that they are taken at different times to avoid overload. Dr. Patrick notes that if it were up to her, intermittent fasting would mean eating 14 hours per day.
00:45:00 Dr. Rhonda Patrick discusses the importance of micronutrients, such as omega-3 fatty acids, in maintaining health and preventing disease. She recommends taking over-the-counter supplements such as Lovaza, which contains two grams of omega-3 fatty acids per serving, or higher, to achieve the benefits. Studies have shown that people who take these supplements in sufficient doses are able to get by with lower dosages of selective serotonin reuptake inhibitors (SSRIs) for depression relief or avoid going on antidepressants altogether.
00:50:00 In this video, Dr. Rhonda Patrick discusses how inflammation is a major cause of depression, and how dietary omega-3s, specifically DHA, can help to alleviate symptoms. Krill oil is less effective than fish oil in terms of getting into the brain, and krill oil supplements are notoriously rancid. However, taking more triglyceride forms of omega-3s, such as fish oil, is more effective in terms of achieving benefits. Fish oil is also a powerful anti-inflammatory agent.
00:55:00 The Omega-3 Index is a long-term marker of omega-3 status that is different from 99.9% of any study you see or any lab that you go to to get your omega-3 levels tested. Standard American diet has an Omega-3 Index of 5%. Japan has an Omega-3 Index of around 10 to 11%. Smoking has a negative impact on life expectancy, but smokers that have a high Omega-3 Index have the same life expectancy as non-smokers with a low Omega-3 Index. It is hard to study people, marijuana use, or food sources for omega-3s unless you offer them marijuana, in which case they will do it.

01:00:00 - 02:00:00

In this video, Rhonda Patrick discusses the importance of micronutrients for health and longevity. She explains that omega-3 fatty acids are most efficiently converted when eaten with other plant-based sources, and that the conversion of ALA into EPA and DHA is inefficient and dependent on a variety of factors. Patrick also advises people who eat fish to eat the skin and wild Alaskan salmon over farm-raised salmon.

01:00:00 In this video, Rhonda Patrick explains that the omega-3 fatty acids found in meat are most efficiently converted when eaten with other plant-based sources, such as walnuts and flaxseeds. She also notes that the conversion of ALA into EPA and DHA is inefficient and dependent on a variety of factors, including genetics and estrogen. Finally, she advises people who eat fish to eat the skin and recommends wild Alaskan salmon over farm-raised salmon.
01:05:00 Dr. Rhonda Patrick discusses the importance of omega-3s and their role in health and longevity. She discusses how omega-3s are measured and how important it is to have a baseline test before supplementing. She also discusses the importance of collaboration in science, and how omega-3s are a good example of this.
01:10:00 This video discusses the benefits of omega-3 fatty acids and related lipids, including resolvins and serotonin receptors. Dr. Rhonda Patrick suggests that these molecules may be affecting mood, platelet aggregation, and neuroplasticity. She also mentions that food sources of DHA may be attractive to some people for their potency or taste.
01:15:00 Dr. Rhonda Patrick discusses the importance of micronutrients for health and longevity, and suggests that people with darker skin might benefit the most from supplementation. She recommends that people consume vitamin D, and recommends a range of levels between 40 to 60 nanograms per milliliter.
01:20:00 Dr. Rhonda Patrick discusses the importance of vitamin D in regulating the activity of many genes, including those involved in serotonin production. She also mentions that sun exposure can trigger the production of this hormone, which is important for maintaining healthy levels in both males and females.
01:25:00 In this video, Rhonda Patrick discusses the importance of micronutrients for health and longevity. She recommends supplementing with vitamin D3, as many Americans are deficient. She also discusses the importance of measuring one's vitamin D levels before and after supplementation in order to determine an appropriate starting range.
01:30:00 Micronutrients play an important role in health and longevity, and deficiencies in certain micronutrients can lead to health problems. Vitamin D is particularly important for overall health, as deficiency can lead to a number of problems, including an increased risk of developing multiple sclerosis, respiratory-related deaths, and cancer. It is important to be proactive about measuring and supplementing with micronutrients, as many people do not currently do so.
01:35:00 In this video, Dr. Rhonda Patrick explains how vitamin D and vitamin D receptors play a role in health and longevity. If you eliminate the receptor, you can see the effects on the mouse's lifespan. Sunscreen containing compounds that can cross the blood-brain barrier are worrisome to Patrick. She proposes a journal club to discuss sunscreens in more detail.
01:40:00 Magnesium is an essential mineral, involved in many aspects of body and brain health, and can be difficult to obtain from food alone. Some plant-based compounds, like omega-3s and D3, are also important for health and longevity, and may be best supplemented or eaten in conjunction with magnesium.
01:45:00 In this video, Rhonda Patrick discusses the benefits of magnesium, citrate, and malate for health and longevity. She recommends magnesium citrate as the best form to take due to its gut-friendly properties and lack of side effects. Rhonda also recommends supplementing with threonate and bisglycinate, which are both forms of magnesium that are less likely to cause drowsiness. She also recommends eating tart cherries and drinking lots of water before bed to maximise the beneficial effects of magnesium. Finally, Rhonda discusses the benefits of Magnesi-Om, a magnesium supplement that she likes, and shares her opinion that more human clinical data is needed to fully assess the potential benefits of magnesium threonate.
01:50:00 Rhonda Patrick discusses the benefits of cold exposure, including increased epinephrine and other neuromodulators, and brown fat stimulation. She recommends using cold exposure before public speaking or when anxious, and recommends a particular protocol of 20 seconds at 49 degrees Fahrenheit.
01:55:00 Dr. Rhonda Patrick discusses the importance of micronutrients for health and longevity, explaining that time and temperature do matter, but that even a short exposure to cold can have mood-boosting effects. She also discusses the impact of norepinephrine on brain and mood, and how being cold adapted can blunt some of the effects of this neurotransmitter.

02:00:00 - 02:45:00

In this podcast, Dr. Rhonda Patrick discusses how micronutrients can impact health and longevity. She explains how norepinephrine regulates mitochondrial biogenesis, and how this process can be stimulated by cold exposure. She also recommends weight training, high-intensity interval training, and sauna use to improve cognitive function.

02:00:00 The Huberman Lab studies how different micronutrients can impact thermogenesis, or the production of heat. In this podcast, Rhonda Patrick discusses how norepinephrine and noradrenaline regulate the activity of a gene called UCP1, which in turn activates a process called uncoupling, which allows the mitochondria to produce more heat. This process is important for the body's adaptation to cold, and can be enhanced by browning fat.
02:05:00 In this podcast, Dr. Rhonda Patrick explains how mitochondrial biogenesis is regulated by norepinephrine in adipose and muscle tissue, and how cold exposure stimulates this process. Weight training or high-intensity interval training can also stimulate mitochondrial biogenesis.
02:10:00 Dr. Rhonda Patrick discusses the benefits of micronutrients for healthy aging and longevity. She describes how Peloton, a stationary bike that is virtual and competitive, helps her stay motivated and productive. She also recommends daily sauna use to improve stress relief and brain health.
02:15:00 Dr. Rhonda Patrick discusses the effects of micronutrients on health and longevity, including the role of endorphins and dynorphin in the sauna and how this environment can improve cognitive function.
02:20:00 During inhales, people are better at learning information than during exhales. These studies were done with humans, and the effects likely carry over to other mammals as well. The benefits of using a sauna include a reduction in risk of dementia and Alzheimer's disease, a decrease in cardiovascular mortality, and a reduction in sudden cardiac death.
02:25:00 Dr. Rhonda Patrick discusses how sauna sessions may improve cardiorespiratory fitness and reduce the risk of Alzheimer's disease. Heat shock proteins are robustly activated in humans, and sauna sessions may keep them active for several hours.
02:30:00 Dr. Rhonda Patrick discusses how heat shock proteins (HSPs) play a role in the stress response pathway and how they can be activated by cold. She also mentions that sauna use is associated with increased growth hormone levels.
02:35:00 Dr. Rhonda Patrick discusses the benefits of micronutrients for health and longevity. She mentions that, for sperm health, men should avoid warm baths for at least six months and that long runs are also important for the brain.
02:40:00 Dr. Rhonda Patrick discusses the role of micronutrients in health and longevity, and discusses the benefits of infrared saunas.
02:45:00 Dr. Rhonda Patrick discusses the benefits and drawbacks of infrared saunas, as well as the importance of following a healthy diet and lifestyle to maintain a healthy lifestyle. She also recommendsMomentous supplements, which ship internationally.