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, antioxidants, inflammation, hormone regulation, the 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 an up-to-date list of our current sponsors, please visit our website: https://www.hubermanlab.com/sponsors. Previous sponsors mentioned in this podcast episode may no longer be affiliated with us. Social & Website Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network Dr. Rhonda Patrick Links Instagram: https://www.instagram.com/foundmyfitness Facebook: https://www.facebook.com/foundmyfitness Twitter: https://twitter.com/foundmyfitness YouTube: https://www.youtube.com/user/FoundMyFitness 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: https://bit.ly/37XbqBF Role of phosphatidylcholine-DHA in preventing APOE4-associated Alzheimer's disease: https://bit.ly/3wfwDPB Skin exposure to UVB light induces a skin-brain-gonad axis and sexual behavior: https://bit.ly/3OP5Tha Human physiological responses to immersion into water of different temperatures: https://bit.ly/3F1ZwCN Sauna use as a lifestyle practice to extend healthspan: https://bit.ly/3OKdRbv Other Links NRF2 Pathway, Moringa & Sulforaphane Supplementation: https://youtu.be/Q0lBVCpq8jc International Fish Oil Standards: https://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, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Patreon, Momentous Supplements, Huberman Lab on Instagram & Twitter Disclaimer: https://hubermanlab.com/disclaimer