May 2, 2022 • 2hr 46min

Dr. Rhonda Patrick: Micronutrients for Health & Longevity

Huberman Lab

Dr. Rhonda Patrick is a cell biologist and leading public health educator on brain health, aging, cancer, and nutrition. In this episode, she discusses micronutrients that regulate cellular stress, antioxidants, inflammation, hormone regulation, immune function and longevity. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and supplements. Additionally, she outlines protocols for deliberate cold and heat exposure to benefit metabolism, fitness, mental health, and lifespan.

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Key Takeaways

Intermittent challenges like cold exposure, heat exposure, exercise, and certain plant compounds activate beneficial stress response pathways in the body
Plant compounds like sulforaphane from broccoli sprouts can activate antioxidant and detoxification pathways
Omega-3 fatty acids, especially EPA and DHA, have powerful anti-inflammatory effects and are linked to improved cardiovascular health, brain function, and longevity
Vitamin D acts as a hormone in the body and regulates over 5% of our genes. Most Americans are deficient and should consider supplementation
Magnesium is crucial for hundreds of biological processes. Dark leafy greens are a good dietary source
Cold exposure can increase metabolism, stimulate brown fat, and improve mood/focus
Sauna use mimics moderate exercise and is linked to reduced risk of cardiovascular disease, dementia, and all-cause mortality
Combining sauna use with exercise has synergistic benefits for cardiorespiratory fitness
20 minutes at 174°F (79°C), 4 times per week seems to be an effective sauna protocol based on research
Hot baths can provide similar benefits to saunas if done for 20 minutes at 104°F (40°C)

Introduction

Dr. Rhonda Patrick is a cell biologist and leading public health educator on brain health, aging, cancer, and nutrition. In this episode, she discusses micronutrients that regulate cellular stress, antioxidants, inflammation, hormone regulation, immune function and longevity. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and supplements. Additionally, she outlines protocols for deliberate cold and heat exposure to benefit metabolism, fitness, mental health, and lifespan.

Topics Discussed

Plant Compounds and Stress Response Pathways (9:42)

Dr. Patrick introduces the concept of "intermittent challenge" - the idea that humans evolved to face periodic stressors that activate beneficial genetic pathways. These can include physical activity, fasting, temperature changes, and plant compounds.

She explains that many plant compounds act as mild stressors that activate cellular stress response pathways in a beneficial way, a concept known as hormesis. For example:

Sulforaphane from broccoli sprouts activates the Nrf2 antioxidant pathway
Polyphenols and other plant compounds can activate heat shock proteins

"Humans were, you know, we evolve to intermittently challenge ourselves," says Dr. Patrick, highlighting how our modern environment often lacks these beneficial stressors.

Sulforaphane and Broccoli Sprouts (21:12)

Dr. Patrick dives deep on sulforaphane, a compound found in high concentrations in broccoli sprouts. Key points:

Activates the Nrf2 antioxidant pathway, increasing glutathione production
Helps detoxify carcinogens and air pollutants like benzene
May protect against traumatic brain injury in animal studies
Cooking broccoli reduces sulforaphane content, but adding mustard seed powder can help

Protocol: Eat raw broccoli sprouts or lightly steam broccoli and add 1 gram of mustard seed powder to increase sulforaphane content.

Omega-3 Fatty Acids (35:08)

Dr. Patrick discusses the importance of omega-3 fatty acids, particularly EPA and DHA:

Powerful anti-inflammatory effects
Linked to reduced risk of cardiovascular disease and increased lifespan
May help with depression and brain function
Most Americans have insufficient levels

Protocol: Aim for an Omega-3 Index of 8% or higher. This often requires supplementing with 2-4 grams of EPA/DHA per day or eating fatty fish regularly.

"I think 2 grams is a good threshold," says Dr. Patrick regarding daily omega-3 intake.

Vitamin D (1:17:07)

Dr. Patrick explains the crucial role of vitamin D in the body:

Acts as a steroid hormone, regulating over 5% of our genes
70% of Americans have insufficient levels
Linked to reduced risk of all-cause mortality, respiratory infections, and cancer
Sunlight exposure can produce vitamin D, but many factors affect this

Protocol: Get vitamin D levels tested. Many people need to supplement with 2000-5000 IU per day to reach optimal levels of 40-60 ng/mL.

Magnesium (1:40:30)

Dr. Patrick highlights the importance of magnesium:

Essential for hundreds of enzymatic processes, including DNA repair
40% of Americans don't get enough
Found in dark leafy greens
Different forms of magnesium supplements have varying effects

Protocol: Eat more dark leafy greens. Consider supplementing with magnesium glycinate, threonate, or malate, depending on your goals.

Cold Exposure (1:50:57)

Dr. Patrick discusses the benefits of deliberate cold exposure:

Increases metabolism and stimulates brown fat
Improves mood and reduces anxiety
Activates the PGC-1alpha pathway, potentially increasing mitochondrial biogenesis

Protocol: Try 2-3 minutes in 49°F (9°C) water, or longer exposures at slightly warmer temperatures.

"I hate the cold, I hate it. Unless it's summertime, it's a lot easier for me to get in the cold in the summertime. But what I do love about the cold is how I feel after," shares Dr. Patrick.

Sauna Use and Heat Exposure (2:08:04)

Dr. Patrick explains the numerous benefits of sauna use:

Mimics moderate-intensity exercise
Linked to reduced risk of cardiovascular disease, dementia, and all-cause mortality
Activates heat shock proteins, which may protect against protein aggregation
Increases growth hormone and BDNF (brain-derived neurotrophic factor)

Protocol: Aim for 20 minutes at 174°F (79°C), 4 times per week. If you don't have access to a sauna, a hot bath at 104°F (40°C) for 20 minutes can provide similar benefits.

"Cardiorespiratory fitness, which is a marker of health...is improved in people that do exercise and sauna compared to exercise alone or sauna alone," explains Dr. Patrick.

Exercise and Longevity (2:37:41)

Dr. Patrick briefly touches on the importance of exercise for brain health and longevity:

Endurance exercise releases osteocalcin, which may promote brain health
High-intensity interval training (HIIT) can increase mitochondrial biogenesis
Strength training is crucial for maintaining muscle mass with age

Protocol: Include a mix of endurance exercise, HIIT, and strength training in your routine.

Conclusion

This episode provides a wealth of information on how various micronutrients, plant compounds, and environmental stressors like cold and heat can positively impact our health and longevity. Dr. Patrick emphasizes the importance of "intermittent challenges" to activate beneficial stress response pathways in our bodies.

Key actionable takeaways include incorporating more broccoli sprouts and omega-3 rich foods into your diet, getting your vitamin D levels tested and potentially supplementing, eating more dark leafy greens for magnesium, and considering regular cold exposure and sauna use as part of your health routine.

Dr. Patrick's personal protocols offer valuable insights, but she stresses the importance of individualizing approaches based on personal health status and consulting with healthcare professionals when making significant changes to diet or lifestyle.

Overall, this episode underscores the complex interplay between nutrition, environmental factors, and our genes in promoting health and longevity, providing listeners with numerous evidence-based strategies to optimize their wellbeing.