Rhonda Patrick
Guest on Huberman Lab · Guest on The Diary Of A CEO with Steven Bartlett
Dr. Rhonda Patrick, PhD, is a biomedical scientist and public health educator known for her work on nutrition, aging, metabolism, and brain and body health. She is the creator and host of the science-based health podcast FoundMyFitness, where she focuses on how micronutrients, lifestyle, and behavioral protocols can improve long-term health and longevity.
Products they talk about
Avmacol👍 Recommends
…sulforaphane supplement for detoxifying BPA from the body
“The supplement I take has, is called Avmacol. It's by a company called Nutrimax. I don't, um, you know, I'm not like affiliated with them. I like their supplement because one, they've got 12 published studies using it. Clinical studies too, showing that it actually helps with, um, autism children, children and adolescents with autism that take the sulforaphane supplement that they have improved symptoms because it's a detox.”
on The Diary Of A CEO with Steven Bartlett
Avmacol (Sulforaphane)👍 Recommends
…rhonda patrick discussing avmacol sulforaphane supplementation
“And so I take something called avmacol, which the reason I take that one is because there's, oh, it's 13 now. A new state just came out, 13 studies using that form. And sulforaphane is also one of those plant phytochemicals. It's formed, it's found in crucifix vegetables.”
on Huberman Lab
Broccoli Sprouts👍 Recommends
…discussing sulforaphane rich foods for activating detoxification pathways
“Well, correct. They are activated very robustly by heat. But you can eat a plant like broccoli sprouts, which is high in something called sulforaphane. And it activates heat shock proteins, among other things. It also activates a very powerful detoxification pathway called NRF2, which helps you detoxify things like carcinogens that you're exposed to.”
on Huberman Lab
Continuous glucose monitor👍 Recommends
…continuous glucose monitor for tracking metabolic health
“The second one, I think the one that really did improve my quality was a continuous glucose monitor. And I thought you were going to say creatine. Okay. Continuous glucose monitor. Oh, yes. No, no, no. You can't go back now. Yeah. It did. It did. Because I realized how important sleep was for my metabolic health. I thought I was doing everything right for metabolic health. And it was knowing how not getting enough sleep was affecting my glucose.”
on The Diary Of A CEO with Steven Bartlett
Creatine Monohydrate👍 Recommends
…creatine supplementation for muscle and brain function
“Yeah. Creatine is like my new... I travel with it everywhere. You got microionized. Is this... This is... Right. This is the one I take. Yeah. I take the creatine monohydrate because it's the most well-studied. And obviously, I do a lot of training and workout training. I do a lot of resistance training and strength training. So I at least get five grams a day, which is what I always was doing in the past. I upped that to 10 grams a day as my baseline because I wanted to have benefits in my brain.”
on The Diary Of A CEO with Steven Bartlett
Creatine Monohydrate👍 Recommends
…rhonda patrick discussing creatine monohydrate supplementation for training
“So I was taking the five grams a day because that's really what most of the studies show, creatine monohydrate. That's the most well-researched form of creatine. And I was taking five grams a day because I was interested in improving my training volume and getting the benefits of it, right?”
on Huberman Lab
Juvenon (L-Carnitine + Alpha-Lipoic Acid)👍 Recommends
…rhonda patrick discussing juvenon supplement for mitochondrial health
“L-carnitine, a lot of those studies came out of my mentor's lab for the same. So he looked at the combination of L-carnitine and alpha-lipoic acid improving mitochondrial health. And came up with a supplement that it's called Juvenon now, but it's L-carnitine with alpha-lipoic acid.”
on Huberman Lab
L-Glutamine👍 Recommends
…rhonda patrick discussing glutamine supplementation for immune support
“And I started taking glutamine. Now I take it just, I only take five grams on a daily basis. But if, if my son's sick, if there's any exposure, if it's like during the season, if I'm traveling, I go up to 15, I go up to 20. All at once? Cause it can be a little hard on the gut. Not all at once, not all at once. I usually do it like in fives. So I do five grams, five grams, five grams.”
on Huberman Lab
Magnesium Glycinate👍 Recommends
…rhonda patrick recommending magnesium glycinate for sleep
“I like to take magnesium bisglycinate or glycinate for sleep. And so that, I would say, if you're interested in more the cognition aspect.”
on Huberman Lab
Magnesium Supplement👍 Recommends
…magnesium supplementation for DNA repair and disease prevention
“And then the last one is magnesium. Magnesium would be, I mean, it might be number four and creatine number five actually. Really? Yeah. You sure? What is magnesium doing for me? Magnesium is running, it's important for 300 different enzymes in your body. It's important to repair damage to your DNA that's being done all the time.”
on The Diary Of A CEO with Steven Bartlett
Magnesium Supplement👍 Recommends
…personal magnesium supplementation choices and forms
“I personally like to take around 130 or 135 milligrams. That way it's not like a huge bolus to my gut. You can take like magnesium 3 and 8, for example, and it doesn't affect the gut as much. I would say malite would be the best. That has to do with the short chain out fatty acids being good for the gut. But I think malite's awesome, and I always try to eat green apples.”
on Huberman Lab
Magnesium Threonate👍 Recommends
…rhonda patrick comparing different forms of magnesium for cognitive and sleep benefits
“If we're comparing magnesium bisglycinate or magnesium glycinate, depending on how many molecules of glycine are attached to the magnesium, compared to magnesium L3 and 8, the main difference here, and this is based on very limited amount of data, a lot of it animal data with respect to the magnesium 3 and 8, is that that form of magnesium is supposed to get into and cross the blood-brain barrier more readily and get into the brain better.”
on Huberman Lab
Moringa Powder👍 Recommends
…personal supplement choice for nrf2 pathway activation
“Well, I had shifted to supplementation with sulforaphane. There's another compound and it's actually called moringa. It's like a cousin and it activates the NRF2 pathway similarly to sulforaphane. And so I've been buying this Kuli Kuli moringa powder and I add it to my smoothies.”
on Huberman Lab
Omega-3 Fish Oil👍 Recommends
…omega-3 supplementation for longevity and aging
“Omega-3 fish oil, as we've talked about before. I mean, this is probably one of the best and easiest things that people can do to improve their health, improve the way they age. Omega-3 fatty acids, 90% of the U.S. population is not getting enough of them. 80% globally, everyone, nobody's getting enough omega-3 fatty acids, particularly from seafood. So the EPA and DHA from fish oil are probably the best forms.”
on The Diary Of A CEO with Steven Bartlett
Omega-3 Index test👍 Recommends
…omega-3 index blood test for measuring supplementation effectiveness
“That was probably, okay, I have two. I would say the omega-3 index test. That is measuring your omega-3 fatty acid levels. And you can order it online and get it at home. And you do a little spot of blood. It's like a finger prick blood spot. And just knowing that you're not in that you want to be 8% range. 8% range is the five-year increased life expectancy.”
on The Diary Of A CEO with Steven Bartlett
Peloton Bike👍 Recommends
…rhonda patrick using peloton bike for quick workouts while traveling
“And like today, so I, you know, I had a long drive and so I got on my Peloton and I did a 10 minute, you know, I did a 10 minute Tabata back to back. So it was like two back to back Tabatas, right? So it was, like, it ended up being 10 minutes. It was like 30 second recovery in between the two Tabata sessions.”
on Huberman Lab
Phytosomal curcumin👍 Recommends
…curcumin supplementation for inflammation and aging
“So phytosomal curcumin is another one that I supplement with. And let's just start with curcumin in general. Curcumin is found in a turmeric plant. It's something that is able to pretty robustly and I would say consistently lower inflammation. It's been shown if you take NSAIDs, right? So these non-steroidal anti-inflammatory drugs, something like ibuprofen, around exercise, it can blunt the adaptations because it's basically lowering inflammation. So curcumin hasn't been shown to do that, but it has been shown to lower something called TNF-alpha.”
on The Diary Of A CEO with Steven Bartlett
Tart Cherries👍 Recommends
…foods high in malic acid for magnesium and health benefits
“And tart cherries. Tart cherries are really high in it as well.”
on Huberman Lab
Ubiquinol (Coenzyme Q-10)👍 Recommends
…rhonda patrick discussing coenzyme q-10 supplementation for mitochondrial health
“I take ubiquinol for mitochondrial health. So coenzyme Q-10, excuse me. Yeah, coenzyme Q-10 is ubiquinol. And so I'm taking the reduced form of it, which is ubiquinol. The more stable form would be ubiquinone.”
on Huberman Lab
Urolithin A👍 Recommends
…urolithin A supplement for mitochondrial health and longevity
“The other supplement that I really want to talk about is the urolithin A. And as I mentioned, this is a compound that's usually generated in the gut by the bacteria in your gut. It's something that we can get from our diet. So if we eat things like pomegranate, pomegranate has a type of polyphenol in it called elagitannins... Urolithin A, again, it's made from eating things like pomegranate. However, 50% of the population doesn't have the right bacteria to make it.”
on The Diary Of A CEO with Steven Bartlett
Vitamin D3👍 Recommends
…rhonda patrick discussing vitamin d3 supplementation alongside sunlight exposure
“I take about 5,000 IUs a day as well. And I do get sunlight. And I agree with you. Sunlight's important for – sunlight's not – vitamin D production is not the only thing that sunlight is doing, obviously.”
on Huberman Lab
Vitamin D3👍 Recommends
…discussing vitamin d3 supplementation for adequate vitamin d levels
“So vitamin D3 is a good way to supplement with it. Their vitamin D2 would be a plant source. You often find it fortified in like foods like milk. Yeah, vitamin D is naturally to some degree in fatty fish, but you're not going to correct a deficiency with eating fish for your vitamin D.”
on Huberman Lab