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

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 1 January 2026

⏱️ 40 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this Huberman Lab Essentials 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 hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman 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 Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.
0:11.3	I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
0:17.2	And now, from my discussion with Dr. Rhonda Patrick.
0:20.6	Rhonda, welcome. I am so excited to be here having a conversation with you. Rhonda Patrick. Rhonda, welcome.
0:21.6	I am so excited to be here having a conversation with you.
0:24.2	Thank you.
0:24.9	I have so many questions, but I want to start off with a kind of a new but old theme that you're very familiar with.
0:33.8	So temperature is a powerful stimulus, as we know for biology.
0:38.3	And you've covered a lot of material related to the utility of cold, but also the utility of heat.
0:45.3	And as I learn more and more from your content and from the various papers, it seems that cold can stimulate a number of things like increases in metabolism, brown fat, et cetera, et cetera,
0:56.3	but heat seems to be able to do a lot of the same things.
0:59.9	And I wonder whether or not the discomfort of cold, deliberate cold exposure, and the discomfort of heat
1:06.3	might be anchoring to the same pathway.
1:09.7	So would you mind sharing with us a little bit about
1:11.8	what happens when we get into a cold environment on purpose and what happens when we get
1:17.4	into a hot environment on purpose? Let's take a step back. And I think you brought up a really
1:22.1	important point here. You know, we evolved to intermittently challenge ourselves. And before we had Instacart where you could
1:30.1	basically just get your food delivered to you, we were out hunting, gathering, we were moving,
1:35.7	and we had to be physically fit. You couldn't, you know, catch your prey if you were a sedentary
1:40.0	slob, right? Physical activity was a part of everyday life. And caloric restriction or in a minute
1:47.2	fasting was also a part of it. This is another type of challenge. You know, we, we didn't always,
1:52.6	you know, have a prey that we caught or maybe temperatures were such that, you know, there was
	...

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