The Best Vitality & Health Protocols | Dr. Rhonda Patrick

**Dr. Rhonda Patrick** (0:00)
There's lots of data now showing that people that are doing these short bursts at least a minute long, but up to three minutes, they're moving faster with intent, and it's having outsized effects on health outcomes. So for example, individuals that do on the high end, so they're doing 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.
That's associated with a 40% reduction in all-cause mortality, 40% reduction in cancer-related mortality, a 50% reduction in cardiovascular-related mortality. Nine minutes a day.

**Andrew Huberman** (0:39)
Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools 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 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 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.

**Dr. Rhonda Patrick** (2:42)
Excited to be here.

**Andrew Huberman** (2:44)
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, 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.

**Dr. Rhonda Patrick** (3:21)
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, you know, education, helping people love science and get healthier.

**Andrew Huberman** (3:33)
Thank you. Well, you're the pioneer. It's not always easy being a pioneer, but we all benefit. So let's jump in at exercise because lately you've actually been posting your workouts, which is awesome. And you're clearly very fit. I learned before talking to you today that you were a competitive athlete. You were a long jumper or triple jumper?

**Dr. Rhonda Patrick** (3:54)
I was a long jumper, but I would say my real competitive athlete-ness comes from my jump roping. Okay. On a professional jump roping team.

**Andrew Huberman** (4:04)
Professional?

**Dr. Rhonda Patrick** (4:04)
Yes. Yeah. It was, we would compete. So my friend and I started the team when we were in second grade, and it was called the San Diego Sandskippers. 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 now I think there's a new name, but it got taken over by the Universal Jump Rope Team or something like that. I don't know exactly what it is. But so I was on a team, and every year we would compete in Boulder, Colorado. There's competitions for all kinds of jumping rope. And I would perform and start jump rope teams around different schools in San Diego. So I used to get out of school, you know, get out of school free card. And my partner and I would go and start, do workshops at other schools and help them start jump rope teams. And the idea was cardiovascular health, healthy heart. And yeah, so that's really, I would say, my roots with being a competitive athlete.