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 sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps

Dr. Rhonda Patrick – Micronutrients, Cold & Heat Exposure

Sponsors: AG1, LMNT

Stress Response Pathways, Hormesis

Plants, Polyphenols, Sulforaphane

Tools 1: Sulforaphane - Broccoli Sprouts, Broccoli, Mustard Seed

Tool 2: Moringa & Nrf2 Antioxidant Response

Sulforaphane: Antioxidants (Glutathione) & Air Pollution (Benzene Elimination)

Plants & Stress Response Pathways, Intermittent Challenges

Traumatic Brain Injury, Sulforaphane, Nrf2

Tools 3: Omega-3 Fatty Acids (ALA, EPA & DHA), Fish Oil, Oxidation

EPA Omega-3s & Depression

Krill Oil vs. Fish Oil Supplements?

Benefits of Omega-3 Fatty Acids, Omega-3 Index & Life Expectancy

Tool 4: Food Sources of EPA Omega-3s

Omega-3 Supplementation, Omega-3 Index Testing

Benefits of Omega-3s

Tool 5: Food Sources of DHA Omega-3s

Vitamin D & Sun Skin Exposure

Role of Vitamin D, Gene Regulation

Tool 6: Vitamin D Testing & Vitamin D3 Supplementation

Tool 7: Skin Surface Area & Sun Exposure, Vitamin D

Vitamin D & Longevity

Sun Exposure & Sunscreen

Role of Magnesium, Magnesium Sources, Dark Leafy Green Vegetables

Tool 8: Magnesium Supplements: Citrate, Threonate, Malate, Bisglycinate

Tool 9: Deliberate Cold Exposure Protocol & Mood/Anxiety

Tool 10: Cold Exposure, Mitochondria UCP1 & Heat Generation

Tool 11: Cold & Fat ‘Browning’, PGC-1alpha, Metabolism

Cold Exposure & High-Intensity Interval Training (HIIT), PGC-1alpha, Muscle

Tools 12: Exercise, HIIT, Tabata & Sauna

Tool 13: Sauna, Endorphins/Dynorphins, Mood

Tool 14: Mild Stress, Adrenaline & Memory

Sauna, Vasodilation & Alzheimer’s and Dementia Risk

Sauna Benefits, Cardiorespiratory Fitness, Heat Shock Proteins (HSPs)

Insulin signaling, FOXO3 & Longevity

Tools 16: Sauna Protocols, Hot Baths & Fertility

Tool 17: Exercise & Longevity, Osteocalcin

Tools 18: Red Light Sauna? Infrared Sauna? Sauna & Sweating of Heavy Metals