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.

Show notes: https://go.hubermanlab.com/h6uw5eR

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Dr. Rhonda Patrick
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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

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