The Best Vitality & Health Protocols | Dr. Rhonda Patrick
Huberman Lab
Creatine Helps Muscle and Stressed Brains
Rhonda Patrick explains creatine loading history, why five to ten grams daily supports training, and why higher doses may aid cognition under stress.
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
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