#083 How Vitamin D, Omega-3s, & Exercise May Increase Longevity | Dr. Rhonda Patrick

FoundMyFitness

Rhonda Patrick, Ph.D.

Fitness, Depression, Foundmyfitness, Timferriss, Sleep, Diet, Longevity, Ketosis, Rhondapatrick, Kevinrose, Domdagostino, Health, Sauna, Nutrition, Medicine, Fasting, Healthspan, Mattwalker, Coldexposure, Lifeextension, Health & Fitness, Exercise

4.8 • 5.5K Ratings

🗓️ 10 November 2023

⏱️ 61 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

This episode features Rhonda Patrick, Ph.D., and was originally recorded for the Institute for Functional Medicine's podcast, 'Pathways to Wellbeing.' This episode outlines a series of fundamental tactics you can start applying immediately to enhance cellular health, protect the nervous system, elevate mood, reduce inflammation, promote muscle and bone function, and help prevent chronic disease.

In this episode, I discuss:

(00:00) Introduction
(01:04) Vitamin D deficiency — risks, why it's so common, & correcting with supplementation
(08:20) Magnesium's critical role in DNA repair & synthesis
(11:49) The best dietary sources of magnesium
(13:05) Magnesium supplements: Glycinate, malate, dioxide, & citrate
(14:14) Exercise staves off age-related disease
(14:52) How genetic SNPs can affect vitamin D deficiency risk
(20:09) Low omega-3 intake from seafood is a top-6 preventable cause of death
(22:22) Why ALA's conversion into EPA & DHA is inefficient
(25:15) Omega-3 index: Optimal levels & ties to increased life expectancy
(28:27) How omega-3s reduce inflammation, a key driver of aging
(30:39) Omega-3s protect against muscle disuse atrophy
(31:38) Why avoiding fish during pregnancy is a huge mistake
(34:02) Omega-3s are a low-hanging fruit for improving cardiovascular & brain health
(35:46) What to look for when choosing an omega-3 supplement
(39:57) Hormesis: Why intermittent stressors are beneficial
(46:14) How to choose an exercise regimen
(47:09) “Exercise snacks” reduce all-cause & cancer-related mortality
(49:24) Brain benefits of lactate from vigorous exercise
(52:23) How blood flow generated from aerobic exercise kills circulating tumor cells
(54:30) Rhonda's workout regimen
(55:38) HIIT ameliorates adverse effects of sleep deprivation
(58:32) Exercise is the best longevity "drug"

Watch this episode on YouTube

Show notes are available by clicking here

Get the latest distilled information straight to your inbox several times per month: https://www.foundmyfitness.com/newsletter

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/premium

Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot

Transcript

Click on a timestamp to play from that location

0:00.0	What are the low-hanging fruits that you can do right now to instantly reduce your risk of age-related disease?
0:05.7	I'm Rhonda Patrick and that's the topic of today's podcast.
0:09.4	Originally recorded for the Institute for Functional Medicine, today's episode outlines a series of
0:14.8	fundamental tactics you can start applying immediately. These
0:19.1	straightforward strategies can have a powerful impact on nearly every tissue in the body.
0:24.0	Enjoy this podcast episode previously recorded from the Institute for Functional Medicine's
0:28.8	Podcast Pathways to Wellbeing.
0:31.6	If you'd like more great tips, you can join my free email newsletter. If you
0:35.5	have a question consider joining my membership we release great member-only series
0:39.6	episodes and I do Q&As every month. You can find those on my website at foundmy fitness.com.
0:46.0	Welcome to the show Dr. Patrick.
0:49.0	Well thank you so much. I'm excited to be here today and discuss all the very important topics that you just basically mentioned.
0:57.0	Well, I think this is really exciting and there's a lot to unpack so we'll just get right into it and I thought it would be great for us to start with kind of a general contextual overview of how lifestyle changes can impact healthy aging because I think it's so powerful that even bite-sized
1:15.4	approachable lifestyle changes can potentially improve our health span and
1:18.9	our well-being and even our cognitive and physical performance. So let's just dive right in and in general,
1:25.0	will you tell us some of your favorite go-to lifestyle-based longevity tips?
1:31.9	Well, I think there's, you know, it's important to consider low hanging fruit, so things that people, there's not a lot of resistance and barriers for people to start applying in their daily lives. and
1:45.0	I think when it comes to some of the easiest things that people can do,
1:50.0	it usually comes down to unfortunately taking a pill and so I know you might be going
1:57.8	what is she talking about well you know I the the micronutrient inadequacies is is a it's a widespread
2:05.2	spread problem in United States and other developed countries as well where you know there's
2:11.3	about 30 to 40 essential vitamins minerals fatty acids
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Rhonda Patrick, Ph.D., and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Rhonda Patrick, Ph.D. and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.