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

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.
#HubermanLab #Longevity
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Article Links
Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior: bit.ly/37XbqBF
Role of phosphatidylcholine-DHA in preventing APOE4-associated Alzheimer's disease: bit.ly/3wfwDPB
Skin exposure to UVB light induces a skin-brain-gonad axis and sexual behavior: bit.ly/3OP5Tha
Human physiological responses to immersion into water of different temperatures: bit.ly/3F1ZwCN
Sauna use as a lifestyle practice to extend healthspan: bit.ly/3OKdRbv
Other Links
NRF2 Pathway, Moringa & Sulforaphane Supplementation: • Jed Fahey, Sc.D. on Is...
International Fish Oil Standards: bit.ly/3vzqoXI
Timestamps
00:00:00 Dr. Rhonda Patrick - Micronutrients, Cold & Heat Exposure
00:03:12 Momentous Supplements
00:04:27 The Brain-Body Contract
00:05:30 AG1 (Athletic Greens), Thesis, InsideTracker
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, KZbin Feedback, Spotify & Apple Reviews, Sponsors, Patreon, Momentous Supplements, Huberman Lab on Instagram & Twitter
Disclaimer: hubermanlab.com/disclaimer
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com

[@sawwallace]

Thank you both for this Awesome episode. So much info but here were the notes I took away: - Eat Broccoli sprouts (not just broccoli) and cook with ground mustard, this is amazing for sulfurafane - Take Morenga supplement 1 tablespoon (Cooley Cooley brand?) - Refrigerate fish oil supplements, the pills are highly susceptible to oxidation. Also she advises at least 2g of EPA - Increase vitamin d3 intake - recommended to take about 4000-5000 IU - Get blood work tested for d3 levels among others - Eat more dark leafy greens like spinach and kale to increase magnesium. Magnesium is a co factor to dna repair enzymes - Do more cold plunges (recommend 50 degrees F for 10-15min) One of the consequences of being more “cold adaptive” is increasing mitochondria population and creating mitochondria decoupling to create heat instead of shivering. - Huberman recommends 1 HIIT exercise per week - Memory retention increases while under the right amount of stress. Recommended to memorize information in the sauna this will help retain information. Re: McGaw curve - Huberman recommends memory retention increases on inhales more so than on exhales.

[@illement7]

Awesome, thumbs up.

[@gilarenas619]

Good notes, but a couple of corrections... The brand of Moringa that she gets from Whole Foods is Kuli Kuli. Also she was saying to steam broccoli then add some ground mustard powder on top of it.

[@janetbyrne8197]

Thanks for the summary!

[@babyamom2004]

Can you explain what the moringa helps with?

[@atheresa72]

The people who recap are AWESOME! Thank you!

[@macp444]

When your two favorite health experts get together on a podcast you know it's going to be a good day

[@rhondapatrick4520]

That is a VERY flattering sentiment and I'm so appreciative. It was a privilege coming on to Andrew's show. I hope all of you have a great day! Lots of them!

[@radezzientertainment501]

literally head exploding worthy combo

[@ItchyOuch]

I’ve been looking forward to this duo podcasting. 😁

[@MultiWarbird]

Haha agreed! I've been waiting for this day for such a long time. Dr. Rhonda Patrick is someone I've been listening to for years, and someone I respect immensely.

[@michaelkartsonis6332]

This was exactly what I was thinking

[@rickyfiting1008]

Dr. Rhonda Patrick is such a Badass. What a rare and unique example of living your science.

[@jeffsilverberg5848]

Two terrific minds. The Country needs to implement this in its health policy.

[@jordanj.5681]

This is a good duo. Two young scientists not so removed from the real world into academia that people can actually relate to.

[@nathandutenhoffer]

Very true

[@Rob-J-BJJ]

Young ?

[@ernewmarket]

@@Rob-J-BJJ yes

[@AgendaInMind]

If she still believes in magical flying Boogey germs, nothing she says bares weight. Most of the more severe illnesses happen to people by having a traumatic event take them by surprise, unexpectantly, impacting first in the brain, then in the corresponding organ which that part of the brain controls. The end of WWI had absolutely everything to do with the Flu and lung TB outbreak that occurred killing millions. In nature, the biological conflict linked with a territorial fear (just what it means-a fear in your territory, your home, your community, etc.) is a widening of the bronchia (tissue loss). Your body attempts to widen your bronchia in order to allow more air into your lungs to give you more strength and energy to fight to keep your territory safe. Stay with me.......The biological conflict linked with a death fright impacts the lungs. The lungs attempt to grow larger in order to allow more air in because breath equals life, as we all know. No breath equals death. While you are in the fear or death fright conflict, you notice no symptoms of “disease”, except you have cold hands, cold feet, you can’t sleep, you awaken at 3 AM every night, you have little appetite. During the war, millions of people were in fear of the bombing of their homes and cities where the war was most active. Fearing for their lives, their loved ones in the war, their ability to survive. The food in the stores was sparse due to shortages. This lasted for 4 long years! The longer the conflict, the worse the healing phase. Within 2 weeks of the German Chancellor announcing the end of WWI, these millions of people ALL went into the healing phase all at the same time. It is during the healing phase that you experience symptoms of illness! What is the healing phase of the bronchia widening? Severe bronchitis, pneumonia. The body attempts to refill this lost tissue and you experience inflammation, fever, coughing, body aches, fatigue, etc. What is the healing phase of the extra lung tissue that grew? Decomposing of the tissue by TB bacteria and fungi. The symptoms of this healing phase are: severe coughing up of blood and tissue, fever, inflammation, severe mucous, body aches, fatigue. During this decomposing of the extra tissue (tumor), the body expels a lot of protein, and without replenishment, severe protein loss can result in death. Antibiotics did not exist yet. If TB bacteria does not exist in a person or they have been vaccinated against TB (big mistake), then the tumor will simply encapsulate and become dormant and not harm you. Who died during the Spanish Flu? Mainly the poor who could not afford to buy meat and proper nourishment, and the people who were directly impacted by the bombings and destruction of their homes. Millions of people suffered fear and death frights during the fighting of WWI, and millions of people all went into healing at the end of it. Not everyone was affected because not everyone suffered the same way. It’s not a “flu”, it’s not something you “catch”. It’s biological, meaningful, and unavoidable. One hundred years later, a Fear Campaign begins, using the media to spread it......

[@numbzinger350]

@@Rob-J-BJJ Perspective. You do you.

[@tgleds]

I love Rhonda Patrick. I agree that she is one of the paramount voices with healthy living. Very nice compliment to her in the beginning Andrew 🙏

[@ryananderson6321]

@@treali exactly^

[@AgendaInMind]

Most of the more severe illnesses happen to people by having a traumatic event take them by surprise, unexpectantly, impacting first in the brain, then in the corresponding organ which that part of the brain controls. The end of WWI had absolutely everything to do with the Flu and lung TB outbreak that occurred killing millions. In nature, the biological conflict linked with a territorial fear (just what it means-a fear in your territory, your home, your community, etc.) is a widening of the bronchia (tissue loss). Your body attempts to widen your bronchia in order to allow more air into your lungs to give you more strength and energy to fight to keep your territory safe. Stay with me.......The biological conflict linked with a death fright impacts the lungs. The lungs attempt to grow larger in order to allow more air in because breath equals life, as we all know. No breath equals death. While you are in the fear or death fright conflict, you notice no symptoms of “disease”, except you have cold hands, cold feet, you can’t sleep, you awaken at 3 AM every night, you have little appetite. During the war, millions of people were in fear of the bombing of their homes and cities where the war was most active. Fearing for their lives, their loved ones in the war, their ability to survive. The food in the stores was sparse due to shortages. This lasted for 4 long years! The longer the conflict, the worse the healing phase. Within 2 weeks of the German Chancellor announcing the end of WWI, these millions of people ALL went into the healing phase all at the same time. It is during the healing phase that you experience symptoms of illness! What is the healing phase of the bronchia widening? Severe bronchitis, pneumonia. The body attempts to refill this lost tissue and you experience inflammation, fever, coughing, body aches, fatigue, etc. What is the healing phase of the extra lung tissue that grew? Decomposing of the tissue by TB bacteria and fungi. The symptoms of this healing phase are: severe coughing up of blood and tissue, fever, inflammation, severe mucous, body aches, fatigue. During this decomposing of the extra tissue (tumor), the body expels a lot of protein, and without replenishment, severe protein loss can result in death. Antibiotics did not exist yet. If TB bacteria does not exist in a person or they have been vaccinated against TB (big mistake), then the tumor will simply encapsulate and become dormant and not harm you. Who died during the Spanish Flu? Mainly the poor who could not afford to buy meat and proper nourishment, and the people who were directly impacted by the bombings and destruction of their homes. Millions of people suffered fear and death frights during the fighting of WWI, and millions of people all went into healing at the end of it. Not everyone was affected because not everyone suffered the same way. It’s not a “flu”, it’s not something you “catch”. It’s biological, meaningful, and unavoidable. One hundred years later, a Fear Campaign begins, using the media to spread it......

[@TheREDSKAL]

Shes the og biohacker since 09

[@ryananderson6321]

I still haven't heard a peep from Rhonda about oxalates

[@whiteman2371]

lol

[@jp7357]

Anytime dr Rhonda Patrick talks; I listen.

[@imfannyrodriguez]

I’m just obsessed with how Dr. Rhonda remembers all of this information. Brilliant woman!

[@rraju91771]

I’m an MD practicing functional medicine for over 10years and have listened to you since you were doing talks and before your own podcast. I love your content. I am commenting for the first time because you are bringing up a topic on this particular podcast that is very important and never discussed: sun screen. Please take a look at the facts: melanomas have been increasing since the increase use of sunscreens in the USA AND AUSTRALIA. squamous cell and basal cell do not kill people. Majority of melanomas are not on sun exposed areas ( between toes as in case of Bob Marley , buttock.. ect) I would love to have you discuss this topic in more depth for the general public to to exposed to this topic.

[@pauldarthurs]

I wish they would have expanded on the sunscreen topic. This is a very important point of discussion, but unfortunately it was probably the weakest topic highlighted in this episode. There were no detailed studies and explanations mentioned, rather some mixed confusing information that wasn't properly clarified. In addition to the point you brought up, it's also true that there are other factors that have been changing over the decades. For example, level of pollution, ozone layer depletion, chemicals, etc. It's difficult to narrow down the cause of skin cancer to one specific thing. But there is certainly a correlation between intense sun exposure and skin cancer.

[@everettvitols905]

@@pauldarthurs I believe Doctor Huberman has mentioned they are doing an episode on sunscreen so I am looking forward to that.

[@bt9124]

Would love an episode on which chemicals cross the blood-brain barrier in all skin creams, incl. shampoo and liquid soap. Thank you in advance as I doubt you will leave everyone scared. Maybe start with a chat with the MD who raised this? Skin cancer is weird. But the chemicals in many topically applied products come without a warning which must be irresponsible? You are part of a growing trend that questions our passivity. To many here in Blighty, such wanton passivity feels outdated - as we saw in Brexit. Thank you so much. Knowledge gives people choices.

[@borisleoro8943]

Quantum biology. The sun does NOT cause cancer.

[@reinerschafer1708]

I find it extremely interesting that anecdotally, people who stop consuming seed oils report being able to stay in the sun 2.5 to 3 times longer before having the same burning effect. What effect is seed oils having on our skin that this happens?

[@timjohnson1199]

Thanks for this. After TBI/brain surgeries I was in the hospital/ rehab for months and had zero attention paid to general health and nutrition and the items you speak of. I was saturated with powerful pharmaceuticals and was strapped into a wheelchair with a patch over one eye for double vision. Told I would never walk or work again and to get on government handouts. Read up and weaned myself off the drugs and would sneak out to excercise. Took years but with healthy eating and excercise got back to decent (actually great) health and full employment despite the medical so-called professionals (although some were great). Love your message. Push yourself, deep thought for your food, enjoy the sauna, keep active in mind and body. Sorry, I love my motorcycle and riding. It's my zen outlet and very calming. Love my sardines and herring too.

[@mm1234bb]

Wow that’s amazing

[@fitness3447]

Hey man. Idk why I'm reaching out, but I guess just to idk... Share my story? I too, had a motorcycle accident. Head on. Legitimately almost died. Car that hit me was written off as well, which to me is crazy. Anyway, this happened on September 2, 2021 - so relatively recently. I too am ok. I too, was in a wheelchair for weeks, because I had my femur surgically repaired (giant metal rod inserted). I was in an induced coma for weeks (22 days) and my parents were told "if he wakes up again, he may be a vegetable". Wtf. Not when, but IF. And vegetable? I am not. I'm at university today and an working to become a registered dietitian. Anyway, thanks for sharing. Again, I'm not why I shared my story too lol. God has blessed both of us to survive, and to live productive and "full" lives. All the best to you in every way, mate.

[@timjohnson1199]

@@fitness3447 Hey there! Glad to hear you're doing okay! You know, a lot of our condition, health and well being is up to us. For all the exorbitant fees, lofty talk, fancy treatment and complex equipment medicine is not an exact science. There's a big human factor involved with plenty of pride, greed, laziness and some ignorance too and it starts at the top. That said, there's plenty of great practitioners out there too. Just keep at it and keep the rubber side down!

[@TheArelis56]

My congratulations to you, for taking charge of your health, and seeking out this high quality program! I just retired from a rehabilitation company specialist in TBI , even though I was not going formally educated, my 30 plus years of experience, gave me more knowledge then a lot of the professional, especially the new one. I fought ( and was seen as an outcast) for pushing my clients to recover what was said they would never regain .TBI patient are not advocated for as they should from the professional. I did finally win the employee of the year… lol because My clients were my mission! Thank you for sharing that, it made my heart happy!

[@vanjam412]

Sneaking off to excersize... Welcome to America.

[@NofirstnameNolastname]

I swear every time I hear "Consult with your health care provider" I'm like... riiight he knows what sulphoraphane is and moringa and what it will do with my body and how to dose it and monitor it and do tests and how it interacts with my medication. I hear this sooo often and every time I just think, as if he's going to order tests worth 100's or 1000's of dollars so this dude can see what this obscure supplement does in his body. I literally can't even get a freaking Vit D test without whining about it and making up a story about being concinved about decifiency for this and that reason. I dunno what kind of magical physicians you guys have over there but here in The Netherlands consulting with them will be a fools errand and a waste of theirs and your time. I know you basically HAVE to say this because it's the responsible thing to do, but come on we all know it's bullshit and that they will never run these tests or are able to assist you with any of it. These guys don't know shit about the latest research into all this. And the minimum nmols for vitamins and minerals that they maintain are generally lower than current research recommends as well so even IF you can get the test done they will just tell you that you are within an acceptable range lol. Or in cases of Vit D deficiency for example they'd give me 200 or 400 iu LOL and I'm like well I won't ever be sufficient like this. And they won't do a followup test either, they will just assume that it will be corrected with these doses. There is sooo much ignorance or just plain lack of willingness in the medical world it drives me nuts. And don't even get me started on the generic dieticians who will tell you to eat more bread if you are decifient in iodine lol. As if loading up on carbs just because of the idiozed salt is a good idea. /end of rant. If you want to help yourself and heal yourself then you gotta do it yourself and unfortunately that also means being your own guinnea pig.

[@OP-lk4tw]

couldn't agree more, most medical professionals are a bunch of clowns which go around with the mentality of "i sacrificed years of my life to get my degree so now i want to get paid with minimal effort"

[@vanjam412]

I live in America. I'm too nervous to even ask about a vitamin d test because of my experience with doctors.

[@NM-qc2dh]

Well said! It’s the same in the UK maybe even worse and I’m a Doctor Lol

[@lucylou8907]

Truth!

[@billionairegenius]

Same in Australia. Such a joke. But I will defend sort of dieticians. I'm one and I'm definitely not generic. And I would NEVER tell a patient to eat more bread for iodine. How stupid is that. I can't even. Why not just use iodized salt on veg etc and eat foods like seaweed which I find is very popular because nearly everyone enjoys sushi rolls. Anyway. I will say I get the frustration and I live frustrated too w the entire medical world. But what do we expect -many docs are just book smart. Wisdom and being intelligent are a different skill set that when you see it in a medical health professional u DEFINITELY notice it.

[@marzmontgomery]

MY FAVORITE PART 1:55 minutes in Dr. Patrick admits she knows the science behind cold exposure but has had difficulty implementing regular practice. I listen to all you experts, and sometimes feel like any thinking human should be able to do this, but I have yet to face down a cold plunge. I have chronic pain and cannot bring myself to inflict that much more pain on myself. So good to know even the experts struggle to implement ALL the health recommendations floating around even among the science community. Thanks Dr. Patrick 😊

[@paulallen6992]

Please do an episode on injury recovery and prevention. Thank you for what you do.

[@simpleman7203]

Damn, congrats on 1m. So well deserved. But also I think props to audience as well, that means ppl are really want to change their life for the better and that podcast has helped me a lot btw

[@SakuraWulf]

Didn't know you were a Lynyrd Skynyrd fan.

[@ethankolp6244]

Thanks, sometimes I forget about myself! Floating upon clouds

[@davebgallowaygm1566]

if there ain't no audience there ain't now show ( Chilliwack song).

[@TheArelis56]

Yes , it’s so good to know that so many people enjoy and want to learn Neuro subject. Then content and integrity of the show is what called intelligent and people that want to be informed, and to age well.

[@vince7528]

I have multiple sclerosis and depression and from your videos I am learning how much substances in the brain matter in terms of health and how they can help me improve my condition. Thank you!

[@christophersmith4850]

Dr Rhonda is such a gem of humanity

[@muskduh]

indeed

[@nicksaladino6386]

I hope Rhonda becomes a regular on this podcast! The two of you are absolute masters in this space. So thankful for your endless contributions.

[@ujjwalsingh8502]

Congratulations Andrew for Million 🌹 You are a catalyst for growth and wellbeing.

[@alisakimi1]

Great to see 2 people that are passionate about their profession and are eager to pass on their knowledge. I feel so grateful that you take time out of your busy days to do this.

[@user-wp9qi9xm1o]

Re-listening to the Huberman Lab from the beginning. So much knowledge!

[@GodfatherSnook]

G❤

[@Learna_Hydralis]

Man, this type of content make me so grateful for the internet 🥰. Following scientists is the real deal, authentic content that shoot the target, no missing around. I'm so grateful, thank you all!

[@MsJacob24]

Same!

[@catherinerossba-fineartma-6619]

Omg- I totally agree! This is a great contribution! Dr. Andrew and others are changing lives by giving so much value here as a low cost, highly accessible- public education. 😃

[@hunterb5040]

The long awaited collab! The amount of information you both provide is astounding We're so lucky to have both of you in this field of nutritional science

[@TheREDSKAL]

There is no luck

[@5MinRaw]

Agree !!!

[@n8sterling727]

Guys made me tear up talking about TBI, I had a ABI so it was not from an external force, Had to learn how to walk, put my clothes on, you name in. Im doing very well now and even work part time. Achieving the best I can across Spirit, Body and Mind. Your podcasts have helped me greatly. Thank you!

[@ubayyd]

More power to you man.

[@grumpysteelman]

We all have our own curveballs. I’m glad that you have managed to find acceptance and are obviously trying to make the best of a rough situation. As a TBI survivor, I know how simultaneously important and seemingly impossible “mind over matter” feels when your noggin has been rattled. Not everyone can understand, but some of us really do, and you’re not alone! Best wishes mate!

[@cain6981]

There has been a lot more research coming out lately about red light therapy and the 810 nm wavelength helping people recover from traumatic brain injuries, which andrew covers some in a different podcast about light therapy

[@tnn-cj3vy]

look at the clearance of her skin. i can't exactly tell whether she's wearing any make-up, but her arm is exposed. that is the softest, smoothest, most crystalline piece of epidermis i've ever seen, especially for a woman in her 40s. speaks volumes on how important getting more omega 3 and less omega 6 is for skin health. no keratosis pilaris, no wrinkles, not a single cyst, nothing. amazing.

[@10kCrows]

"softest smoothest most crystalline piece of epidermis I've ever seen" 😂

[@PsycHeal]

Yay so stoked to see Dr. Patrick on here!!! I’ve been eating broccoli sprouts for years thanks to her hahah

[@chrisreed5319]

Do you think they're giving you benefit in any way with your continuous use???

[@gertch100]

Consider Dr. Paul Saladino’s take on the whole broccoli sprout thing

[@glogren]

@@gertch100 What is his take on them?

[@theinfjgoyim5508]

Lol did you take her clotshot too? Haha broccoli is SOOO toxic just look up the video of the guy who tried to eat for 7 days in a row. Darwinism.

[@enriqueflorendo]

@@gertch100 Saldino suggests not eating seeds and since sprouts still have their seed, he’s most likely against it.

[@marerobins]

I have a special Huberman Journal for notes from all his podcasts, but this episode has pages and pages. I’m forever sharing episodes I think might be useful to friends, like the surprising Gratitude episode with fellow Buddhists. One subject I’d like to see tackled is PCOS. It’s a leading cause of infertility among women and a significant cause of type 2 diabetes. And it’s a lot of women! Thank you Andrew - and your team!

[@sophiebrown9434]

would love to see something on PCOS too

[@justensantiago6077]

Good idea

[@andrewforster9665]

Dr Huberman and Dr Patrick, Thank you for your teachings. Because of them and others I have lost 80lbs in 9 months and I am forever grateful for your straight forward science based goods.

[@michaelkartsonis6332]

She change my life five years ago when I started intermittent fasting and using her protocols I’m so excited to listen to this podcast

[@shalomagape5457]

What was her protocol

[@dasuniversum5875]

@@shalomagape5457 eat less

[@1htmma]

I thought she was making a case for not having to do intermittent fasting 🤷🏻‍♀️

[@dulcemaria2526]

Dr. Rhonda Patrick is amazing, thank you for having her.

[@Cyb0rgd3ck3r]

Dr. Rhonda Patrick just became a Top Ten Role Model in the space of a quarter podcast. And then proceeded to impress further. I think National Treasure is fair.

[@luxeyfox]

Her episodes on Joe Rogan are really really good too, especially the first few.

[@superiormanx7649]

Yea she’s brilliant

[@joemack959]

Absolutely agree hands down. A gift to Humanity. Both of them..

[@AngeloVanTerra]

I loved every time Andrew made the science equivalent of a dad joke and Rhonda took it seriously, got excited, and responds with legitimate research lol. This is high level wholesome content 🙏🏾 In all seriousness, I really hope these two do more podcast together. They're both really gifted at breaking down information and making it digestible to the listeners

[@penmaenmawrdefiant1146]

The chemistry between these guys is palpable. What an honour it is to listen and learn.

[@SpaceGeekSheri]

100%

[@nady_in_rome8086]

Congratulations on the 1M followers! I'm glad that such an amazing Podcast is getting noticed. Thanks for all the wonderful work you are doing!!

[@victoriakunetsky]

I am really interested in more explanation about sunscreens ! Would be great to watch an episode about it. And thank you a lot about this episode, so much useful information 🙌

[@leonbutler303]

I’m addicted to health optimization because of this presentation. Thanks Leon Butler 70 y/o and getting younger.

[@seyloris]

They were just talking about chemical sunscreens right?

[@jrfdc]

not worth knowing - he claims triclosans cross the blood brain barrier and hang out for 10 years. This study is no where to be found + triclosans are not even in sunscreens...

[@QAhri]

@@jrfdc he mentioned triclosans in facewash, shampoo too

[@JuanBeck]

Excellent podcast! Moving my PLUNGE to 49 degrees, I had it at 50.

[@dozerdynasty9287]

Rhonda Patrick is an O.G in this space. I've consumed her content for years. It's also in a space where health tips advice are trendy, she's stayed consistent. She's talked about the need to sulfurafane for years. I forgot about it, I will be getting broccoli sprouts back in rotation. Stoked on this interview! Thank you!

[@RobertSmith-xl2lc]

But she spoke absolute baloney on the "vaccine" on Joe Rogan.

[@Grace-fb7jk]

@@RobertSmith-xl2lc I trust her more than other opinionated people without much education.

[@sarahwilkerson6838]

I’m not finished with this episode yet, but it is one of my favorites so far. The information is great, but also listening to two people so passionate about their work is exciting.

[@georgeelgin3903]

yes i use the transcript to read while listening to the `fire hose ` of knowlege

[@CreativityWithStamps]

My brother recommended this podcast and I thoroughly enjoyed it. I have been on a path of obtaining knowledge for improving myself and listening to this podcast made me think of a few things. One being on the subject of "absorption" and how Huberman was talking about a friend/relative member (can't remember which) had to take an exuberant amount of Vitamin D to get the body to show to a normal level of Vitamin D...so obviously every person has a different capacity of absorption for different supplements which brings me to the thought that it's vital to work on getting the body to have a really good absorption capacity so that it can take in all the minerals/vitamins from food and other sources so that it can utilize them to their intended capacity and also to work on the "elimination" process of the body so that whatever stuff is in the body that doesn't belong or taxing the body and obstructing the absorption part can be released properly...I personally feel that the absorption and elimination talk is equally important but then again this may be addressed in other podcasts. This is my first Huberman podcast.

[@king-yq5xj]

Thank you, Dr Rhonda Patrick and Dr Andrew Huberman for this wealth of information.

[@gkiourtis]

The two best health researchers on the Tube together. Thank you so much to both of you for everything you've done for all of us! Much love ❤️❤️❤️

[@5MinRaw]

Powerful information !!!

[@briangalloway3684]

As someone who had construction collapse on me (the grotto at u Mary in ND) I really appreciate every bit I can get to help my brain. My brain does some weird stuff on me now. Thanks, you two!

[@maxturner3344]

Drink raw milk it has every fat soluble vitamin and every form of fat, hundreds of different types since our brain is mostly fat

[@miklimecat9636]

@Brian Galloway you might also want to check into ketones and how they might help brain injuries. There’s also a channel, Dr. Boz, who’s a GP who has a focus on brain injuries (from various causes) and she’s found that ketones (either exogenous or from food) are brain protective.

[@simpleman7203]

@@miklimecat9636 yeah, UFC fighters use ketones too. You probably is up to something

[@briangalloway3684]

@@miklimecat9636 very interesting, thanks for that tidbit I'll look into it.

[@numbzinger350]

Cannabis is good protection for the brain. Research NFL players or returning vets with brain injuries. Many documentaries suggest the football players light up before each game to protect their brains from the hard hits they are forced to endure.

[@HavarNamar]

Greetings from Mongolia! One of the best episodes so far. Truly enjoy listening to Huberman regularly when walking home after work. I only wish if you could include metrics that can be understood by other parts of the world. For instance, it is super challenging to understand Fahrenheit instead of Celsius or ounce for litre etc. when truly immersed in the talk while strolling. Anyhow, your contribution to Humanity is immense! Thanks so much for the awesome podcast!

[@Atlas_21]

'other parts of the world' >> just about everybody except the US :D

[@WideAwakeHuman]

Yeah Americans like our own weird units of measurement so you’ll just have to learn imperial measurements like I had to learn metric when watching other channels lol

[@ULTRAVISTA.]

I'm glad I found you, Andrew. These sessions are a blessing to the public. Hopefully it's eyeopening and people change their ways.

[@danimyfriend2622]

Whoa!! Finally the two best podcasters together! PURE GOLD!

[@lolaperez6350]

CONGRATULATIONS ON YOUR ONE MILLION SUBSCRIBERS, DR. ANDREW!!!

[@Macabre.Marionette]

One of the best episodes yet ☺️ thanks so much to the both of you. You both have had a huge impact on my life

[@sergedenovo2389]

Never knew about her, but A.H. Is a gem. I think every episode of his is priceless. I’ve watched some over 5 times.

[@mmxiv1077]

From this insightful discussion, I've recognized the need for several supplements, including Vitamin D3 (5000 IU) and Vitamin K2 (200 mcg, as recommended by Dr. Pradip). I also intend to introduce moringa and fish oil into my daily routine. To improve my overall well-being, I plan to incorporate intermittent fasting, increase my consumption of vegetables and protein while reducing processed foods and sugar. I'll also embrace Dr. Huberman's morning routine and engage in physical activities like squats and skipping. Furthermore, I'm considering the inclusion of sauna sessions or cold plunges. Thank you for sharing this valuable information, and I wish everyone continued good health and wellness.

[@NghiaLe-zd2ff]

I watch Dr. Huberman since the video “Hack Your Brain” when he didnt create this channel yet, now he has 1 mil i’m not suprised because of its content! Congrats Dr. Huberman!!

[@joas162]

I literally had tears of joy in my eyes when I saw that my two favourite podcasters teamed up. Didn't know I could get this reaction from a podcast 😅

[@kaine3805]

You should get a life

[@rhondapatrick4520]

Happy tears are the best! I don't usually get them from podcasts, but one person's podcast duo is another person's Disney movie... and who am I to judge? Thank you so much for listening! I am so very happy when anyone can take something useful for these conversations and also very appreciative to Dr. Huberman for having me on!

[@Rotalus]

re-align your priorities.

[@willow05]

I also did the internal happy dance when this came up! So much information so well presented.., I hope there is a “Part2” eventually?

[@erikplaczek6665]

Two of my favorite health scientists, happy day! Thank you both for providing so much content and valuable information. I have learned so much 🙏

[@jarriola626]

Thanks! This was an incredible podcast and so much good information to apply practically! The two of you are great in conversation.

[@gitanjalinandan]

I like that Andrew keeps the listener in mind and tries to make it as easy as possible.

[@Bankai90]

Oh Rhonda on a almost 3h podcast? Hell yeaaaaaah

[@nancychick8148]

Wow! What a podcast with Dr Rhonda! I’m a 73 year old woman that had polio in 1953 in Boston,Massachusetts. I’m a health nut that believes food is medicine so I practice WFPB salt, sugar and oil free eating. I use red light therapy everyday to help with everything from aging skin to pain management. I like to make my own health decisions and today I plan to start taking Lovasa 4 grams. It is hard to travel with a bottle of fish oil, so fingers crossed my Dr will approve my request! And I love steamed broccoli and I never knew a little powdered mustard seeds would provide nutrients that cooking broccoli destroys! How easy is that to sprinkle on you broccoli! Thank you for having Dr Rhoda!!

[@harunrabbani]

Two of my superheroes in science. Thank you for this incredible discussion. Totally mind blowing

[@luwmen3284]

I think Rhonda is great and I’ve learned a lot from her work, but I think Dr. Michael Greger is the OG of sharing nutrition facts online.

[@jenniferfrederick2915]

Thank you for another outstanding podcast! My teenage son and I both listen to all Huberman Lab episodes and we frequently quote Andrew Huberman to each other. You have changed our lives for the better! We're hoping for an east coast tour someday.

[@katiesmile11]

I love everything about this interview! Such a wealth of information and practical applications that we can all try out! I also just love Andrew's style of interviewing. He always lets his guests speak, asks questions that we would want to know, and ones we couldn't think of on our own. Additionally, Andrew always gives credit and homage to his guests, as well as other scientists and their labs and studies.

[@chamangus]

This is one of those casts that you can't just watch, but must re-watch. And re-watch.

[@aapopulim]

Love this woman. Thank you for bringing her in…always learn so much

[@tekski9081]

dr Patrick is such a legend. i love how it took exactly 3min 10s for her to mention broccoli sprouts. made it sound like a casual mention but we all know she waited days to drop them in. ❤❤❤

[@anthonymoore1464]

Can i just say how fantastic this girls hair is. It must be fed by that fantastic brain. Thank you for answering so many questions i previously had, rewatching to take notes.

[@sujithkalathil8760]

Love this conversation. WAS WAITING FOR him to bring her on his talk show love it 👍🏻🙏🏽thanks

[@w.w.w.w.w]

Happy Monday ☕ thank you Dr. Huberman again for all the 70 EPs of in-depth knowledge!!

[@bryceherring946]

Rhonda deserves a ton of credit and is one of the original old Gs who were way way ahead of the curve when it came to sauna and hot cold therapy, I first started getting into the sauna many years ago after first hearing her speak about sauna use on a podcast and the topic and subject matter has exploded in popularity, great interview!

[@Dedicated_.1]

How is she ahead of the curve when people around the world have been using hot and cold therapy for centuries? Indus, Africa, ME etc

[@ryananderson6321]

I find it odd she still doesn't seem to be talking about oxalates

[@Dedicated_.1]

@Ham Burger .. and Iceland can do this all day

[@particleconfig.8935]

@@Dedicated_.1 Ehm, Bryce meant popularizing it I think. Educating The People. (don't assume this from your government ;)

[@Q_QQ_Q]

@@particleconfig.8935 they were already popular .

[@paulx7620]

Thank you both 👍

[@chrisd6982]

A superb exchange.

[@musicsdarkangel]

Dr. Huberman, you are incredible. I listen to your podcast on the way to teaching and impart some of your knowledge to my students. Thank you so much.

[@C3KNG]

I take full credit for making this happen because I suggested Dr. Rhonda Patrick as a guest on Twitter ☺️

[@mildmanneredmercifulmouse1839]

Thank you Dr Rhonda and Pr Andrew, you light up my day, my mind and my future.

[@lindablankenship3856]

So love and trust Rhonda! Been sprouting broccoli seeds for ages because of her and now planning to add moringa. Thank you for exposing more people to this brilliant woman!

[@HH-gv8mx]

How are you sprouting broccoli seeds? Do you grow your broccoli sprouts indoors? I have only found one store near me that sells broccoli sprouts and they’re very expensive. One of the reasons why my boyfriend of four years left me. Because the grocery bill was too much. I need to grow my own sprouts.

[@UNGETABLE7]

I swear dr. Patrick looks like she hasn’t aged a day. Amazing episode as always dr. Huberman! Thank you.

[@barryminor616]

Shareable Secrets Good better BEST Choices

[@simpleman7203]

She kinda looks even better now

[@tnt01]

I know right. So youthful and amazing hair.

[@eugeniebreida1583]

In this video she appears younger than any I have seen prior - whatever she is eating/doing/reading/thinking - it is certainly more than working. (Have been following her for about ? five years - or about as long as she's been Tubing, I should think. She is pure inspiration, from stem to stern.

[@AboodCohen]

Congratulations on 1 million subs! glad to see the channel grow ❤️

[@barryminor616]

More Win win Wins working TOGETHER

[@bobdec6665]

My brain hurts listening to these two. They are so smart and explain everything so well but I still miss so much because it goes right over my head.

[@glennmoulin6216]

Thank you both so much for a very informative podcast. You two together works great.

[@sams6l87]

You two are improving a lot in the art of podcasting, thank you very much for translating so much information into a watchable format, not an easy task.

[@bilalali7336]

“Folks, don’t play this game with hemlock” 😂 I appreciate the humour, and once again Huberman with another fantastic guest!

[@numbstuffpeoplesay9309]

Dont eat fishing bait ,😏

[@malikfarhan7303]

Thank you Andrew for yet another help to humanity. There is something I want to let you know and might need another podcast from you to get help on. Since the time I have started listening to you, I have many additional things added to my already hectic usual days, though the tools are helpful, but more often than not they occupy space for something equally important. So, to help with this, can you do another podcast on time management considering you must already be practicing that handling teaching, research and creating such amazing content.

[@ritael-helou5871]

This was such a great discussion, particularly around training protocols. Thank you so much for the valuable information.

[@gngn2973]

Thank you for your podcast! It has literally changed my life. This episode was so densely packed with information.

[@WeeTheSheeple]

I can't wait to see you in Seattle! What a human among other special humans. Thank you for providing quality information free to the public's avail.

[@catherinerossba-fineartma-6619]

Amen!!!

[@aarondavis8671]

This was a great episode and thank you Dr. Patrick for coming on his show. I am extremely interested in the topic of sunscreen and would love for you to expand on that as soon as you are able. I'm interested to know which sunscreen ingredients are likely the least harmful to our health and should be used as well as the health effects of sun exposure to skin without any sunscreen if you're not getting burned. Also, what the effects are for different races and skin complexions. I greatly appreciate all the work you do Dr. Huberman for getting this information to us!

[@kindedge]

As always… in awe … sooooooo much love for these passionate brains. ❤️🙏🏻❤️

[@AboodCohen]

3 hours of Dr Andrew!! Let's go!

[@samyinabenz9669]

Love Love Love her…. Been following her for many years now. Thank you for this 🙏🏼

[@pankamanka7291]

Just look at the amazing flawless skin Rhonda has!!!! That is enough reference for me to follow her advices.

[@alwayslearning4]

Another phenomenal (free) piece of information from two incredibly smart people. Thanks, as always, Andrew!

[@lynda.d]

Thank you for all your podcast - extremely helpful! I would be very interested in a session on migraines.

[@5MinRaw]

In many instances, its the chemicals in processed food that is contributing to the migraines .... Go organic!

[@emilypotter3117]

Thank you for this amazing episode. The first podcast I've ever listened to back to back. So much great information!

[@Dethikah]

Man I've heard you both on your podcasts and others as guests, but it still blows me away just how incredibly smart and knowledgeable you both are, and just the mountain of invaluable information that is packed into this episode. And for free. Thank you for sharing this treasure trove of research!!

[@motivationseeker60]

intermittent sleep deprivation has really caught my attention. I've pulled all nighters when travelling. I usually go about 40 hours without sleep. Then I will sleep about 9 hours and wake up feeling refreshed and a huge smile in my face. Massive increase in mood and clear thoughts just keep hitting the brain

[@motivationseeker60]

This can possibly reverse a depressive state or increase mood. As Andrew said, hopefully we get more studies on this

[@paulharrisonadventuregearm5457]

It's not sustainable. It does create a temporary change in mood, but the long-term effects are disastrous

[@deanj6722]

It's Eid today and I just got notification of this video ..my two favorite health experts together 😍😍..it's like a Eid gift from Allah..

[@dhvani4939]

Thank you Andrew from Australia 🇦🇺 Looking forward to this!

[@HAL9000_ICantDoThat]

Such a superb exchange of ideas. Two of my favourite people breaking down such important areas. Re Omega 3 - There seemed to be a lot of weight given to supplementation but I think it can be easily attained even outside of fish, which I do not eat much of. Chia seeds are definitely worth a mention. Combined with pasture raised/fed meat/eggs, walnuts, spinach, broccoli & of course just applying extra virgin olive oil to a decent salad? This should be ample. Re Vitamin D - I was surprised at the supplementation advised and that Andrew takes. It's probably the easiest to attain from exposure outside provided you are sensible about it. I'm glad the concerns of suncream was mentioned. There are a number of questionable ingredients in many sunbeams, which I will never generally use. Only if I'm at the beach or expecting prolonged exposure would I use sun cream & one that that has more natural ingredients.

[@nick.hysees]

The conversations with guests on this podcasts are excellent! The solo podcasts remind me of a professor just reading from a text book...

[@jhangirmirza]

The dynamic duo coming together and sharing their infinite knowledge and wisdom, thanks guys!

[@bryanchapmanmusic]

this is the perfect crossover podcast i've been waiting for. Amazing episode :) Andrew, is there potential for a small series on the different types of Insomnia in depth? Specifically non-restorative sleep insomnia? have listened to your sleep episodes and found them very useful but really struggling on how to help/remedy non-restorative sleep insomnia. Thanks for all your work, big fan :)

[@letsdomath1750]

Definitely check out yoga nidra, which Andrew already endorses. Two hours of yoga nidra done daily for 90 days will help you recover mentally and physically as it helps heal your insomnia if it is caused by stress, anxiety, depression, grief, PTSD, etc. That being said, sleep apnea, drug interactions and withdrawals, physical trauma, chronic pain, etc. need to be addressed separately if they are the cause of sleep disruptions.

[@karunasharma4046]

Try magnesium threonate, leveling up on Vit D, reducing screen exposure as much as possible and align your sleep cycle with natural rhythm. With me screen and late night sleep time are the culprits that lower my sleep quality a lot.

[@plutonium120]

man insomnia is a tough one. i've been fighting my whole life also. before i go off the deep end, if youd like to give me a brief run down of what youre doing i might be able to offer some tips that have helped me along the way.

[@masalachaimasta]

Two of my very favorite people. Yay.

[@acoupleofcakes]

I have to admit- usually I list out my thoughts after the interviews…less than halfway through- I’ve gotta start all over again- and start taking 📝

[@TheMrneilyoung]

Great episode, thanks for posting. I was interested in the discussion around how to supplement for improved EPA and DHA levels. Given all of the drawbacks with fish-based supplements; mercury levels, farmed fish feed, environmental concerns, rancid taste (!), could you have given a bit more detail on algae-based alternatives? You mentioned it, but only really in passing. Already looking forward to the next episode!

[@sonja4164]

Great question!

[@aprilhassell1747]

I take IWI

[@MikeyGrande]

+1

[@kamojet]

I was also really interested in this line of conversation as well. I was hoping for a vegetarian option. I thought it was strange that hemp hearts were not brought up as a possibility. So what is it about hemp hearts that make it not a good way to access omegas? The nutrition facts on my hemp hearts say that 15 grams (1.5 tbsp) contains 4 grams of Omega - 6 and 1.5 grams of Omega - 3. If I am wasting my time eating these hemp hearts I'd really like to know why?

[@Dust4Vomit]

@@kamojet I am not 100% certain, but quick Google check said the type of Omega-3 in hemp hearts was ALA (alpha linoleic acid), which Dr. Patrick explains in this podcast does not necessarily produce the same benefits of EPA and DHA omega 3.