The Best Vitality & Health Protocols | Dr. Rhonda Patrick

Huberman Lab

Scicomm Media

Science, Life Sciences, Health & Fitness

4.8 • 30.3K Ratings

🗓️ 23 March 2026

⏱️ 211 minutes

🔗️ Recording | iTunes | RSS

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Summary

Dr. Rhonda Patrick, PhD, is a biomedical scientist and public science educator. She shares the exercise, nutrition, supplementation and lifestyle practices linked to better health and lower disease risk including specific cardio and resistance training routines, when and why to do intermittent fasting, ways to lower visceral fat, omega-3 sourcing, creatine for brain and muscle and peptides such as BPC-157. It’s broad and thorough coverage of how to build a total health program tailored to your goals and individual biology. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman Lingo: https://hellolingo.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Mateina: https://drinkmateina.com/huberman Timestamps 00:00:00 Rhonda Patrick (00:02:40) Competition, Jumping Rope, Rope Flow (00:06:49) Rhonda's Exercise Routine, Cardiovascular & Resistance Training (00:12:30) Cognitive & Physical Benefits of Exercise, Serotonin & Impulse Control (00:14:40) Sponsors: Our Place & Lingo (00:17:03) Phones While Training? (00:18:45) Rhonda's Strength Training, Low-Reps, Modifications, Mental Resilience (00:27:00) Daily Protein Intake, Intermittent Fasting, Processed Carbohydrates (00:33:32) Lipopolysaccharide (LPS); Gut Permeability, Gluten; Cardiovascular Health (00:42:58) Sponsor: AG1 (00:44:21) Tight Junctions, Gut, Neuroinflammation (00:47:26) L-glutamine, Immune System, Cancer Risk (00:54:55) N-acetylcysteine (NAC), Vitamin E; Antioxidant Balance, Reductive Stress (01:00:08) Starch, Tool: Bedtime Fast & Cardiovascular Health (01:03:36) Cortisol, Intermittent Fasting Benefits (01:08:09) Cortisol, Train Fasted?; Hormones, Visceral Fat (01:13:35) Visceral Fat, Perimenopause/Menopause, Insulin Resistance in Brain & Body (01:21:13) Sponsor: LMNT (01:22:33) Cortisol & Sleep (01:25:42) Intermittent Fasting, Metabolic Switch, Ketones, Muscle Loss? (01:36:47) Tools: Logic-Based Habits; Daily Metabolic Switch; Exercise, Autophagy (01:45:06) Exercise After Poor Sleep?; Training Breaks (01:52:47) Tool: "Exercise Snacks"; Sedentary Lifestyle & Cardiorespiratory Fitness (02:03:31) Sponsor: Function (02:05:16) Creatine, Dose, Resistance Training, Cognitive Function (02:17:43) Biology; Creatine; Supplement Safety (02:25:18) Omega-3s, Inflammation, Cancer Risk, Vitamin D; Trans Fat (02:36:52) Magnesium Threonate vs Bisglycinate, Sleep, Cognitive Benefit; Vitamin D (02:45:46) Supplement Types, Multivitamin, Coenzyme Q10, Urolithin A, Sulforaphane (02:55:10) Microplastics (02:57:26) Sponsor: Mateina (02:58:28) BPC-157, NMN, NR, Tool: Evaluating Supplements, Safety, Sources (03:06:28) L-Carnitine, Alpha-GPC, Nicotine, GABA & Ketogenic Diet (03:15:20) Nattokinase; Microplastics, Water Bottles; Seed Oils (03:22:21) Sauna, Creatine for Kids?, Bananas, Tool: Evaluating Studies (03:28:37) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	There's lots of data now showing that people that are doing these short bursts at least a minute
0:05.9	long, but up to three minutes. They're moving faster with intent. And it's having outsized effects
0:12.9	on health outcomes. So for example, individuals that do on the high end, so they're doing, you know,
0:19.6	three minutes of this short burst of an unstructured
0:22.9	type of exercise snack. And they do it three times a day. So it's a total of nine minutes a day.
0:28.8	Okay. That's associated with a 40% reduction in all-cause mortality, 40% reduction in cancer-related
0:34.3	mortality, a 50% reduction in cardiovascular-related mortality. Wow.
0:38.4	Nine minutes a day.
0:44.4	Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
0:53.6	I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
0:58.7	My guest today is Dr. Rhonda Patrick, a biomedical scientist and leading public health educator.
1:03.6	For over a decade, Rhonda has been one of the most trusted voices in building science-based health protocols.
1:04.9	Today we discuss what the latest and best research says we should all be doing to improve
1:08.7	our health and vitality and avoid disease.
1:16.6	Rhonda shares with us her exact exercise, nutrition, supplementation, and sauna protocols, and we get really detailed about the mechanisms and logic behind each one.
1:20.6	We also discuss the things that science say you can do to significantly reduce your cancer
1:24.6	and cardiovascular risk, including how to reduce visceral fat and arterial plaque.
1:29.3	Today's discussion truly leaves no stone unturned.
1:32.3	We discuss how eating can increase inflammation, believe it or not,
1:36.3	ways to support your gut health,
1:38.3	creatine, vitamin, D, why broad vitamin and mineral
1:41.3	and fiber support is crucial,
	...

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