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FoundMyFitness

#086 How Micronutrients & Exercise Ameliorate Aging | 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

4.85.5K Ratings

🗓️ 6 March 2024

⏱️ 57 minutes

🧾️ Download transcript

Summary

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In today's episode, I'm bringing you along to the American Academy of Anti-Aging Medicine's Longevityfest Conference, where I had the honor of presenting a keynote last December. We'll explore some foundational yet effective tactics to enhance longevity and prevent diseases. Additionally, we'll delve into more intensive lifestyle modifications that, despite their demands, offer significant longevity benefits.

In this episode, I discuss:

  • (04:48) Vitamin D
  • (09:08) How vitamin D deficiency affects all-cause mortality risk
  • (12:34) Optimal vitamin D levels & supplementation
  • (14:20) Why magnesium deficiency impairs DNA damage repair
  • (18:00) Dangers of inadequate omega-3 intake
  • (20:17) The correct omega-3 index level
  • (24:42) How to correct vitamin D, omega-3, & magnesium inadequacies
  • (26:27) Vigorous exercise is the best longevity drug
  • (28:00) How increasing VO2 max affects life expectancy
  • (32:46) Protocols for increasing VO2 max
  • (35:37) How to measure VO2 max
  • (36:44) What it takes to reverse 20 years of heart aging
  • (39:41) Blood pressure benefits of vigorous exercise
  • (40:58) The BDNF brain benefits of vigorous exercise
  • (44:08) How vigorous intensity exercise improves focus & attention
  • (45:21) Exercise protocols for maximizing BDNF
  • (46:23) Anti-cancer effects of vigorous exercise
  • (48:40) Exercise snacks ​

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Show notes are available by clicking here

Transcript

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0:00.0

Greetings listeners. In today's episode I'm bringing you along to the American Academy of Anti-Aaging Medicine's

0:06.2

longevity fest conference where I had the honor of presenting a keynote this last December.

0:12.0

We'll explore some foundational yet effective tactics to enhance

0:15.1

longevity and prevent diseases. Additionally, we'll delve into more intensive lifestyle modifications

0:20.6

that despite their demands offer significant

0:23.4

longevity benefits. If you would like to view the slides I presented along with

0:28.1

this presentation you can find this episode on my YouTube channel called

0:32.0

Found My Fitness. In this episode on my YouTube channel called Found My Fitness. In this episode you will learn

0:36.0

the evidence that Vitamin D deficiency increases mortality and my thoughts on achieving optimal levels

0:41.5

partly through supplementation.

0:43.0

Why magnesium deficiency reduces DNA damage repair and what this means for cancer and aging.

0:50.0

You learn about the dangers of inadequate omega-3 intake and why you may want to measure your

0:55.5

omega-3 index to make sure you are at least in the 8% range.

1:00.1

You'll learn some practical take homes for correcting Vitamin D,

1:03.1

Omega 3 and magnesium inadequacies.

1:05.6

Why Vigorous Exercise is the Best Longevity Drug

1:08.8

and how increasing B.O.2 max affects life expectancy.

1:12.4

You'll learn some of the most evidence-based protocols

1:14.7

for increasing V.O-2 max and how to get a good estimate of V.O-2 max without

1:19.1

directly measuring it in a lab. You'll also learn what science suggests it takes to reverse 20 years of age-associated structural changes to the heart.

1:28.5

The brain and blood pressure benefits of vigorous exercise and in particular why vigorous exercise seems uniquely

1:35.2

able to improve qualities of cognition like focus, attention and generally

...

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