In this <a href="https://www.hubermanlab.com/essentials">Huberman Lab Essentials</a> episode, my guest is Dr. Rhonda Patrick, PhD, a biomedical scientist and a leading health educator focused on nutrition, aging and general health.
We discuss four key micronutrients that influence cellular stress responses, inflammation, detoxification and longevity, and how to increase your intake of each through diet or supplementation. We also cover deliberate cold and heat exposure, along with exercise, and how these tools support metabolic, cardiovascular and cognitive health as we age.
Read the episode show notes at <a href="https://www.hubermanlab.com/episode/essentials-micronutrients-for-health-and-longevity-rhonda-patrick">hubermanlab.com</a>.
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Timestamps
(00:00:00) Rhonda Patrick
(00:00:20) Physical Challenges, Stress Response Pathways, Hormesis, Temperature
(00:03:43) Tool: Sulforaphane & Detoxification, Cruciferous Vegetables, Moringa
(00:06:19) Sponsor: LMNT
(00:07:51) Tool: Marine Omega-3s Fatty Acids, Fish Oil Supplements
(00:09:48) Benefits of Fish Oil Supplementation, Longevity, Tool: Omega-3 Index
(00:12:06) Omega-3s & Inflammation
(00:14:46) Sponsor: AGZ by AG1
(00:16:16) Vitamin D; Health Benefits
(00:18:46) Tool: Vitamin D Supplementation, Bloodwork
(00:22:11) Tool: Magnesium, Dark Leafy Greens, Supplementation
(00:24:25) Sponsor: Function
(00:26:05) Deliberate Cold Exposure, Mood & Dopamine
(00:26:58) Cold Exposure to Enhance Mitochondria, Shivering, Browning Effect
(00:31:22) Tool: High-Intensity Interval Training, Tabata Workout, Sauna, Memory 
(00:33:18) Sauna, Cardiovascular & Cognitive Heath; Tool: Sauna Duration & Frequency
(00:38:52) Tool: Hot Bath; Acknowledgements
<a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a> Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a>

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Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick

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