The Best Vitality & Health Protocols | Dr. Rhonda Patrick

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There’s lots of data now showing that people that are doing these like short bursts at at least a minute long, but [clears throat] up to 3 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, 3 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 9 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. >> 9 minutes a day. >> Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools [music] for everyday life. 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 hit 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 masterclass 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.

Oh man, thank you so much for that. And also thank you for doing what you do. I mean, you really do a great service for science communication, um you know, education, helping people love science and get healthier. >> Thank you. Well, uh you’re the pioneer.

It’s not always easy being a pioneer, but we all benefit, so let’s jump in at exercise because um lately you’ve actually been posting your workouts, which is awesome. And uh you’re clearly very fit. I learned before talking to you today that uh you were a competitive athlete. You were a long jumper or a triple jumper. >> I was a long jumper, but I would say my real competitive athleteness comes from my jump roping.

Okay. [laughter] All right. >> I’m on a professional jump roping team. >> Professional? >> Yes.

Yeah. It was It was we would compete. So, I my friend and I started the team when we were in second grade. And it was called the San Diego Sand Skippers. It was part of the International Rope Skipping Organization, which was actually started by her uncle, but there’s jump rope teams all around the world and you know, now I think there’s a new name, but like it got taken over by the Universal Jump Rope Team or something like that.

I don’t know exactly what it is, but um so, I was on a team and every year we would compete in in Boulder, Colorado. There was competitions for all kinds of you know, jumping rope and um I would perform and start jump rope teams around the school around different schools in San Diego. So, I I used to get out of school um you know, get out of school free card and uh my partner and I would go and and start um do workshops at other schools and help them start jump rope teams. And the idea was cardiovascular health, healthy heart, and uh yeah. So, so that’s really I would say my my my roots with uh being a competitive athlete.

Awesome. I love skipping rope. Is it okay to say skipping rope or is it jumping rope? Okay. >> rope, jumping rope.

And actually, it’s a great opportunity for me to ask you what your thoughts are about um exercise that isn’t just linear, right? I know like real jump ropers can do crossovers and um and these days I’m seeing a lot more about rope flow. I think it’s David Weck and others online or you know, stuff that’s getting people out of the standard, you know, curls, bench presses, lunges, you know, and getting movements that are more just for lack of a better term, across the body. Do you think there’s something to that in terms of real physical benefits? I mean, I imagine there is.

Sure. I mean, I wouldn’t be the expert to be able to give you a good answer on that, but I do think that jumping rope in general has unique benefits in addition to obviously it’s a great cardiovascular exercise. You’re getting the weight-bearing aspects as well for building bone density and I think that earlier for me, you know, I was doing it as a young girl. So important, right? Cuz you’re kind of banking that that bone density early on, which is important cuz at some point, you know, menopause will hit and and estrogen goes down and and so you start to lose more bone.

But yeah, I’m sure there’s a lot of benefits to jumping rope beyond what I’m describing as cardiovascular someone else could answer. >> [laughter] >> I’m certainly going to get back to jumping rope now that we you know, resurrected it in this conversation. And I have to say uh bone density measurements aside, you have awesome posture. I notice people’s posture. Yeah, I didn’t didn’t mean to put you on the spot here, but yeah, when I walked in I was like, if you’ve ever interacted with Ronda in person, which I I have, you have amazing posture.

And these days good posture is rare, so you know, it’s maybe the things are related. I imagine they probably are, bone health and and posture and so forth. In terms of the sorts of exercise that people are more familiar with, what’s your routine look like? And what sorts of things in your routine are non-negotiables? And where’s the place for experimentation and kind of what you’re exploring now?

So for me, exercise is part of my personal hygiene as you and I were discussing. It it really is a non-negotiable. I absolutely have to do exercise just like I have to brush my teeth. And you know, I kind of got