The Best Vitality & Health Protocols | Dr. Rhonda Patrick
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.
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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
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Popis podcastu
The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017.
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.