The Best Vitality & Health Protocols | Dr. Rhonda Patrick

There's lots of data now showing that people that are doing these like short bursts at, at least a minute long, but up to three minutes, they're moving faster with intent, and it's having outsize effects on, on health outcomes. So for example, individuals that do on the high end, so they're doing, you know, three minutes of this short burst of an unstructured type of exercise snack, and they do it three times a day, so it's a total of nine minutes a day, okay, that's associated with a 40% reduction in all-cause mortality, 40% reduction in cancer-related mortality, a 50% reduction in cardiovascular-related mortality.

Wow.

Nine minutes a day.

Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life. [guitar music] I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. My guest today is Dr. Rhonda Patrick, a biomedical scientist and leading public health educator. For over a decade, Rhonda has been one of the most trusted voices in building science-based health protocols. Today, we discuss what the latest and best research says we should all be doing to improve our health and vitality and avoid disease. 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. We also discuss the things that science say you can do to significantly reduce your cancer and cardiovascular risk, including how to reduce visceral fat and arterial plaque. Today's discussion truly leaves no stone unturned. We discuss how eating can increase inflammation, believe it or not, ways to support your gut health, creatine, vitamin D, why broad vitamin and mineral and fiber support is crucial, as well as the different forms of magnesium and each of their unique effects. We also discuss omega-3s and why prescription sources of omega-3s may be the cleanest and most cost-efficient way to obtain sufficient omega-3 intake. We also discuss the importance of prioritizing regular resistance training and HIIT workouts over protein. You still need protein, but emphasizing the exercise component is crucial. And we discuss fiber, micronutrients, and why short-term fasting can be beneficial. Dr. Rhonda Patrick is a true wealth of knowledge, and today she generously provides us a master class on how you can design and adjust the exact health protocols to meet your specific needs. Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public. In keeping with that theme, today's episode does include sponsors. And now for my discussion with Dr. Rhonda Patrick. Welcome back, Dr. Rhonda Patrick.

Excited to be here.

It's been a while. I'm so excited. There's so much to go into. And I'll start off the same way I started last time because it's even more true. Thank you for being first person into this public science health education business. I don't know if everyone's aware of it, but you were the first person in, which is why I didn't say first man in, because the first person in was and is a woman, and you've done a marvelous job of educating people on science, how to parse papers and data, health practices, and, um, you know, the rest of us are just trying to follow in your wake. So thank you very much. I just want to thank you for being first.