How Micronutrients & Exercise Ameliorate Aging | Dr. Rhonda Patrick

This episode comes from my keynote lecture at the American Academy of Anti-Aging Medicine LongevityFest 2023, in which I describe several powerful health habits that delay biological aging and improve healthspan. The core idea: You don't have to move mountains to make a big impact on aging. Starting with a few key areas of focus (vitamin D, magnesium, omega-3s, and vigorous exercise) can make a big difference. Thanks @A4MEvents for having me!
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bdnfprotocols.com/
CHAPTERS:
(01:38) Vitamin D
(05:58) How vitamin D deficiency affects mortality risk
(09:24) Optimal vitamin D levels & supplementation
(11:10) Why magnesium deficiency impairs DNA damage repair
(14:50) Dangers of inadequate omega-3 intake
(17:07) The correct omega-3 index level
(21:32) How to correct vitamin D, omega-3, & magnesium inadequacies
(23:17) Vigorous exercise is the best longevity drug
(24:50) How increasing VO2 max affects life expectancy
(29:36) Protocols for increasing VO2 max
(32:27) How to measure VO2 max
(33:34) What it takes to reverse 20 years of heart aging
(36:31) Blood pressure benefits of vigorous exercise
(37:48) The BDNF brain benefits of vigorous exercise
(40:58) How vigorous exercise improves focus & attention
(42:11) Exercise protocols for maximizing BDNF
(43:13) Anti-cancer effects of vigorous exercise
(45:30) Exercise snacks ​
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#Exercise #omega3 #vitamind #magnesium

[@FoundMyFitness]

Download my free Cognitive Enhancement Blueprint - packed with my specific protocols for boosting BDNF with heat stress, omega-3s, and exercise: bdnfprotocols.com/ Here are the timestamps: (01:38) Vitamin D (05:58) How vitamin D deficiency affects mortality risk (09:24) Optimal vitamin D levels & supplementation (11:10) Why magnesium deficiency impairs DNA damage repair (14:50) Dangers of inadequate omega-3 intake (17:07) The correct omega-3 index level (21:32) How to correct vitamin D, omega-3, & magnesium inadequacies (23:17) Vigorous exercise is the best longevity drug (24:50) How increasing VO2 max affects life expectancy (29:36) Protocols for increasing VO2 max (32:27) How to measure VO2 max (33:34) What it takes to reverse 20 years of heart aging (36:31) Blood pressure benefits of vigorous exercise (37:48) The BDNF brain benefits of vigorous exercise (40:58) How vigorous exercise improves focus & attention (42:11) Exercise protocols for maximizing BDNF (43:13) Anti-cancer effects of vigorous exercise (45:30) Exercise snacks ​

[@iannyden9074]

Are you sure the 12-minute VO2max estimate shouldn’t read something like: (dist-504.9)/44.73 ?

[@privatetatum]

So generous. Thank you for sharing the video and creating a document!

[@sarahterry2140]

Excellent - thank you!!

[@susanzimmer7602]

❤

[@bbyng7316]

Thanks to getting a dog my Dr took me off Blood Pressure pills. 149/94 dropped to 117/78. She is spot on.

[@ColtCommander45]

Great presentation. I love that she is a normal person who just wants to help people.

[@terrygivens132]

Normal super smart person

[@c200-zq3zm]

And a doctor!

[@ColtCommander45]

@@c200-zq3zmand yes, that! 😄

[@user-ij5ky4lr3x]

Waiting for the NYMAG article to expose all her personal life secrets so I can stop watching her content (bad joke I know)

[@Mu_the_Maori]

Does she practice wat she preaches

[@alienautopsy9326]

Listen up kids. When you were little you listened to your mama. You are now grown up so listen and do what Dr. Patrick says and you will have a happy life.

[@MrStarchild3001]

Introduction - Dr. Patrick discusses some powerful lifestyle habits that can affect the way we age, including some "low hanging fruit" like dietary modifications and supplements, as well as more effortful interventions like exercise. - She covers optimizing micronutrient deficiencies in the first part, and the impact of exercise on a molecular level in the second part. Part 1: Optimizing Micronutrient Deficiencies Vitamin D - Vitamin D is more than just a vitamin - it gets converted into a steroid hormone that interacts with DNA to orchestrate over 5% of the protein-encoding human genome. - About 70% of the population has inadequate vitamin D levels of 30 ng/mL or less. This is a widespread issue. - Reasons for widespread vitamin D deficiency include: factors blocking UVB radiation like sunscreen, melanin, and living at northern latitudes; decreased skin synthesis with age; and modern indoor lifestyles. - In mice, knocking out the vitamin D receptor accelerates aging significantly. Human studies show low vitamin D correlates with higher all-cause mortality risk. - Mendelian randomization studies suggest low vitamin D levels have a causal effect on increasing all-cause, cancer, and respiratory disease mortality. - Raising vitamin D levels from deficient to sufficient decreased epigenetic age by 2 years in one human trial. - The optimal vitamin D range appears to be 40-60 ng/mL based on mortality data. 4000 IU/day of supplemental vitamin D is generally safe and effective to get most people to sufficiency. Individual response varies so the key is testing blood levels. Magnesium - About half the US population has inadequate magnesium levels, mainly from not eating enough magnesium-rich foods like dark leafy greens. - Magnesium is a cofactor for over 300 enzymes involved in energy production, energy utilization, and DNA damage repair. - DNA damage is constantly occurring and accumulating with age. Magnesium deficiency impairs ability to repair this damage. - Studies show higher magnesium intake is associated with 24% lower pancreatic cancer risk per 100mg, and those in the highest vs lowest magnesium quintile had 40% lower all-cause and 50% lower cancer mortality. - Magnesium glycinate, malate and citrate are bioavailable supplement forms. Requirements are ~400mg/day for men, 300-350mg/day for women, and 10-20% higher for very physically active people. Omega-3 Fatty Acids - A Harvard study identified inadequate omega-3 from seafood as one of the top 6 preventable causes of death in the US, responsible for ~84,000 deaths/year (similar impact as trans fats). - This is an unrecognized issue compared to eliminating trans fats. - The Omega-3 Index, measuring EPA+DHA in red blood cells, is the best marker of omega-3 status. 8% is optimal. - An Omega-3 Index of 8% vs 4% was associated with 90% lower risk of sudden cardiac death, and 5 years longer lifespan. Omega-3 seems to counteract the mortality risk of smoking. - Raising the Omega-3 Index from 4% to 8% generally requires 2g/day of EPA+DHA. Prescription ethyl ester forms provide 4g/day. Part 1 Summary - Three key nutrients to optimize are vitamin D, magnesium, and omega-3s. Simple solutions include: 1) Vitamin D: 4000 IU/day supplement + testing to achieve 40-60 ng/mL 2) Omega-3: Supplement with 2g/day EPA+DHA and/or eat fatty fish to get Omega-3 Index to 8%+ 3) Magnesium: Increase leafy green intake + 200-400mg supplemental magnesium glycinate/malate/citrate daily Part 2: Vigorous Exercise - The Best Longevity "Drug" Why Vigorous Exercise - Dr. Patrick is convinced vigorous exercise to 70-80% of max heart rate is currently the most powerful intervention for delaying aging and improving healthspan/lifespan, beyond any drugs or supplements. Cardiorespiratory Fitness - Cardiorespiratory fitness (CRF), measured by VO2 max, is one of the best biomarkers of longevity. - Going from low to even low-normal CRF for age/gender provides a 2.1 year life expectancy benefit. Low to high-normal provides a 2.9 year benefit, and low to elite CRF (top 2-5%) provides almost a 5 year benefit. - Each 1 unit higher VO2 max is associated with 45 days longer lifespan. About half the US population has low-normal CRF and half has high-normal. - A 2018 study in JAMA found no upper limit to the mortality risk reduction from high CRF. The bottom 25% had massively elevated mortality risk vs high or elite CRF groups. - Low CRF carried similar or greater mortality risk than established factors like smoking, diabetes and heart disease. - To improve CRF, any exercise helps, but the most potent are vigorous intensity and high intensity interval training (HIIT). - About 40% of people don't improve their VO2 max from moderate continuous training, but do respond to vigorous exercise. - Longer intervals of 3-5 min at maximum sustainable intensity are ideal for boosting CRF. The Norwegian 4x4 protocol is well-studied for improving VO2 max. - A 12-minute maximum effort run/walk test wearing a device to measure distance is a validated way to estimate VO2 max without lab testing. Reversing Heart Aging - A study by Dr. Ben Levine took 50-year old sedentary but otherwise healthy adults and put them in a 2-year aerobic exercise program working up to 5-6 hours per week at 75-80% max HR + one 4x4 HIIT session. - After 2 years, the exercise reversed many structural changes of their aging hearts to look 20 years younger. Left ventricular elasticity improved over 25% and VO2 max increased 20%. - This shows it's possible to meaningfully reverse age-related heart decline with a rigorous long-term exercise program even starting in midlife. Blood Pressure Benefits - 3-4 sessions per week of 20-60 min moderate-to-vigorous aerobic exercise can produce blood pressure reductions rivaling anti-hypertensive drugs. - High blood pressure is very common, even in young people, and is a top risk factor for cardiovascular disease and dementia. Exercise is a potent non-pharmacological treatment. Molecular Impacts on the Brain - During intense exercise, muscles work so hard that they shift from aerobic to anaerobic glucose metabolism, generating lactate. - Lactate is not just a metabolic byproduct but a signaling molecule / exerkine that communicates with other organs via the "lactate shuttle". - Lactate produced during exercise crosses the blood-brain barrier and acts as a signaling molecule to increase BDNF (brain-derived neurotrophic factor). - BDNF is crucial for neuroplasticity, neurogenesis, neuron survival, and the cognitive benefits of exercise. Blocking BDNF prevents the learning and memory benefits. - Lactate also signals to increase serotonin, which improves impulse control, and norepinephrine, which increases alertness and focus after intense exercise. - 30-40 min of sustained 80% max HR exercise or 6x40 second all-out interval sessions are most potent for raising BDNF 4-5 fold. Anti-Cancer Effects - The mechanical shear stress of increased blood flow during vigorous exercise can kill circulating tumor cells that have broken off the primary tumor site. Their dysfunctional mechanoreceptors can't handle the force. - 6 months of 50-70% max HR exercise for 150 min/week significantly reduced circulating tumor cells in stage 1-3 colorectal cancer patients. - Circulating tumor cell count is linked to 3-fold higher cancer recurrence and 4-fold higher cancer mortality. - In stage 3 colon cancer, aerobic exercise was associated with 40% lower recurrence and 63% lower mortality. Mitochondrial Biogenesis - Exercise snacks - 1-3 minute bursts of intense exercise like high knees or jumping jacks interspersed throughout the day - improve metabolic health by promoting mitochondrial biogenesis (generation of new, healthy mitochondria). - This happens via lactate signaling to increase PGC-1alpha, the master regulator of mitochondrial biogenesis, in muscle cells. - Animal studies show exercise-generated brain lactate also travels to the hippocampus to stimulate mitochondrial biogenesis in neurons. This likely happens in humans too. Vigorous Intermittent Lifestyle Activity - Even short bouts of vigorous activity like stair sprinting during daily life, separate from structured workouts, have powerful longevity benefits. - 3 bouts per day of 1-2 min vigorous lifestyle activity measured by accelerometers was linked to 40% lower all-cause and cancer mortality and 50% lower cardiovascular mortality vs sedentary adults. - This applied even for self-identified non-exercisers if they did the intermittent vigorous activity, demonstrating the power of this strategy to break up sed ntary behavior.

[@MrStarchild3001]

Concluding Thoughts - While vigorous exercise was emphasized here, ANY exercise you can do consistently to form a habit is beneficial. Something is always better than nothing. - In terms of "bang for your buck", a combination of fixing key micronutrient inadequacies and doing vigorous physical activity addresses two major root causes of aging and age-related disease. - Simple steps can include: 1) Increasing vitamin D to 40-60 ng/mL with supplementation. 2) Raising your Omega-3 Index to 8%+ with fish and/or fish oil. 3) Eating leafy greens and supplementing magnesium to 200-400mg/day. 4) Doing some form of cardio you can sustain for 30-40 min at 75-80% max HR 3+ times per week and/or 4x4 HIIT sessions once a week. 5) Adding "exercise snacks" of 1-3 min intense bursts of movement frequently during the day, especially before meals. - While developing intrinsic motivation is ideal, even having an extrinsic reason to perform vigorous activity, like climbing stairs at work, can provide significant longevity benefits if done consistently. - The key is to find a way to make vigorous physical activity a regular part of your lifestyle, whether through dedicated workouts, intermittent bouts of stair sprinting, or anything in between that you can stick with long-term. In summary, Dr. Patrick makes a compelling case that by focusing on a handful of high-impact levers - correcting common micronutrient deficiencies and engaging in frequent vigorous physical activity - we can access a reliable "longevity toolkit" to improve healthspan and lifespan starting at any age. While not easy, these interventions are accessible to most people and potent enough to be worth prioritizing if extending healthy years of life is the goal. As more advanced biotechnology solutions continue to be uncovered, attending to these fundamental inputs now builds a strong foundation for realizing those future benefits as well.

[@sandraredmond4812]

Thank you for the summary. I appreciate it

[@carolecarolegems5043]

Great summary, thank you!

[@paulwolf3302]

I take Vitamin D, Mg and Omega 3 every day. I make exercise a priority and moved to a place where I can do lots of outdoor sports right out my door. I ride my mountain bike almost every day, and have a bouldering gym membership. I like to do link-ups, with a bicycle ride leading to a run to the top of a small mountain, or maybe ride my bike to a bouldering area or the gym. It's not easy to keep motivated to exercise, but I am always trying to explore new places and think of new combinations. We are getting close to the end of winter and I'm already making lists.

[@DanielAnderssson]

There's something wrong with this state of mind. 🤣 But I guess good for you! I also exercise, supplement & try to eat healthy. I just don't feel the need to talk about it haha

[@katielowen]

@@DanielAndersssonhe sounds like the type of guy that you can never have an actual conversation with, because he would just talk about himself and never listen to a single word the other person says. 😂🧢

[@orion9k]

​@@DanielAndersssontrying to redicule others while doing the exact thing that you are rediculing others for, and also prooving to others that you are a liar 😂

[@vijays6048]

Every thing in moderation is the key..

[@clairemoynihan9866]

⭐️

[@sarahamonson2958]

How can you listen to this and NOT want to exercise?! Amazing presentation I'm sharing with all my loved ones. Thank you.

[@SusanBanth0ny]

The way you deliver information is digestible and actionable and just a gift! Thank you for giving folks an opportunity to learn and live healthier longer lives💜

[@MeHere650]

Her talks just make me want to try harder. Such a good human being just trying to help us all. Thank You.

[@filmerg5]

Thank you for translating the latest longevity science into usable bits of information that every day people can use to motivate themselves to improve their health-span and life-span. I think all your media channels are dedicated to that endeavor, not just this talk. I appreciate all your hard work, Dr. Patrick.

[@MT-sq3jo]

Just discovered Rhonda’s new title: The Fitness Maven 😊 Awesome way to end the talk in a High ‘Knee’ note!

[@jamiehohenshelt5260]

I am so happy to say that have been riding my bicycle 4000 miles a year for the last 12 years. That is 100 rides per year and much of that with a max heart rate effort. I do it for fun and fitness but now science shows the majority effect it has on the body. Combining the exercise with a healthy diet due to the desire to ride with “The Fast Guys” I have empirical evidence for my cycling obsession!

[@gabrielledavis7491]

Dr. Rhonda Patrick is a blessing to us all

[@adrianmoore2750]

Thank you for this stream!!!

[@jimg5055]

I love that Rhonda did those high steps at the end 🙂 Great presentation, the biggest and best takeaway is that diet and lifestyle intervention gives you control back of your health. Also the body can heal and wants to fix itself if you aren't pumping it with garbage all day.

[@user-ij5ky4lr3x]

My biggest takeaway from all the information I have gathered over the years is this exactly. Eat as few calories as required to maintain your goals. That means you have to maximize those calories to be as of the utmost optimal quality. Then, give your body breaks to rest, recover, repair itself. Treat the internals of your body the same way you would treat muscles after a hard workout. They need time to recover, build back stronger. When your organs process the foods we consume, they incur some small amount of damage. If you never give them time to heal, then eventually, they will succumb to the accumulation of damage. Likewise, we have to allow our bodies to use up the energy it has stored. Our bodies store excess calories as fat so that we have energy stores in case we go a prolonged period of time without food to eat. Clearly, an adaptation that allowed us to have an evolutionary advantage when food was scarce for thousands, or even millions, of years of human history. Now we live in a time, for the last hundred years or so, where food is so readily abundant that we never go without. Thus, there is never a time where those energy stores are utilized. We must force ourselves to tap into those stores or be mindful enough to prevent them from forming. I'm not saying anyone need to starve themselves. I'm saying that we need to be conscious of what and when we are putting into our bodies.

[@turbalejo4999]

I have been taking all three for over three years now after I found you on Joe Rogan podcast. Thank you!!!

[@ArachnidMeadow]

A message of support for this channel and a thumbs up on the video. Thanks so much for the effort to provide such consistently good content.

[@sphinxy_phoenix]

You're a gift, Dr. Rhonda Patrick. Graitude!

[@kenycharles8600]

Thank you for this presentation.

[@charlesjacques750]

Thanks for being so positive and uplifting ❤.

[@TheJokerMachine1]

Watching while working out motivates me to work even harder. Thanks!

[@nickallman5000]

Thank you for sharing the info to give us control over our health.

[@fatboydim.7037]

This upload just reiterated what I already knew, this is my favourite KZbin channel.

[@crazycooley50]

Right I was thinking the same thing. She just confirms our beliefs.💪🥰

[@user-vd2ik4ux8r]

Hello hello Dr Rhonda Patrick. Thank you very much

[@iffylondonwood1230]

Amazing. Thank you 🙏🏽 and bless you. 🥰

[@KT-zx9jr]

Great work Dr Patrick and it is appreciated. Good stuff and thanks very much.

[@mai_8j888]

This is really great information - never heard anywhere before watching this YT video, Thank you!

[@lghealthnbeauty]

I always learn so much from Dr. Rhonda Patrick 🎉🎉🎉 So thankful for her knowledge and passion to share. Thank you!!! 👏🏻👏🏻👏🏻

[@thomasingoglia2227]

Wow, Dr. Patrick. Your content is just so actionable and important. Thank you.

[@Psalms1126]

I'm relistening and taking notes!

[@pd8505]

Bravo! Well done and done.

[@RochaRules]

Just rewatched one your videos on intestinal permeability and the effects LPS can do to your gut biome as well as the BBB. Thank you for keeping us educated and reminding us of what foods we should be eating instead of thinking what not to eat!

[@claramartinez2592]

Love her!

[@tkataby73]

Lovely! Thank you. Very motivating.

[@BigPictureYT]

Excellent! I will send this to the people I love.

[@johngrantland680]

Amazing work.

[@FoolsParadise]

Love the concept of exercise snacks and that you incorporated one into your talk! Schools, universities, and offices would benefit greatly from this. I think that's the reason why all my friends who went into the military after high school came back so healthy and vibrant - because they integrate so much physical training into their regimen... where the rest of us who went to college put on the "freshmen 15!" 😆

[@Kogen123]

Love that Rhonda is putting this info out for free. Our cars have owner's manuals, and we should have something similar for our bodies!

[@deadwalking100]

Immense gratitude for sharing. Truly inspirational talk, backed by science. Thank you Dr. Patrick and American Academy 👍.

[@luzaguirre2830]

You had the audience do high-knees!! Epic. I love your talks/content, it's empowering to know that we are not at the mercy of our genetics Or the ebb & flow of our emotions as less than perfect life circumstances happen. We are in the driver's seat, navigating our mood/outlook, health-span & over all well-being❤❤❤

[@bettydoughtery3920]

Thank you so much

[@CynthiaCummins]

Thank you, sound practical advice.

[@Sanjuro806]

Awesome talk. Thank you

[@user-ij5ky4lr3x]

Excellent as always. Thank you

[@erwinrogers9470]

I'm with you👍

[@davidsabbagh6815]

Thanks!

[@crazycooley50]

Wow wow wow!!!! You are so Amazing… The presentation Amazing… I totally Geek out on this stuff. I felt like I knew a lot of this intrinsically but you put the data behind it. I watch all your stuff and you are gift to the world. No I will pass on and teach what you have taught me. Thank you 💪🥰

[@antoniomele436]

Thank you, Rhonda! :)

[@davidhine8870]

thanks for the good talk once again!~

[@jimbort_de_breces]

Dr. Patrick has been a major force in my reevaluating and optimizing my nutritional and fitness requirements. She's one of the best there is

[@inmyopinion6836]

Great talk! I feel better informed.

[@Sunnysue31]

Dad, 91 years old... Clean eater, grew most of his own veg... Ran 5 miles a day, every day including Christmas day, was still running marathons into his late 70's and until he needed both hips replacing !! He then swapped to cycling 10 miles a day until he was well into his 80's ... Was knocked off his bike and broke his back and neck... made a full recovery, very quickly.... Then dementia Got Him... apparently he is also in heart failure !!! Blooming Dementia !! He did EVERYTHING right... didn't smoke, drank very little, eats well, no processed food, exercised daily, right up to 2020, when Gym closed because of Covid.. Now house/ chair/ bed bound... with full time carers... So even when you do it all right !!!! Gutted

[@DontForgetWhoYouAreMan]

91 is a great run!

[@nadiau]

I'm very sorry this happened to your wonderful Dad, but don't we all know plenty of ppl who did everything wrong and didn't make it past 65? I know too many. Gone before 60! Yes, there is no guarantee of anything, but without his healthy habits who knows where your Dad would be today.. All we can is try to reduce the risks and delay the inevitable.

[@Starship_X]

Clean eater meaning what? Was he whole food plant based? If not, was he eating meat and dairy? Did he like cheese? These have saturated fat which is linked to plaque building in the brain, causing dementia.

[@metemad]

Wealth of useful information.

[@mantrax314]

Nice talk. Very helpful tips and studies.

[@marsery]

Fantastic ! And Dr Patrick's key take-aways are easy to remember for normal individuals and they can be implemented by many to live longer and healthy . As far as i am concerned tomorrow i am rushing to buy some vitamine D supplement ! The mice pics were enough to convince me and i have published the link to this video on my Facebook page !

[@gissybatyah]

I love my Cellerciser for working out!

[@erwinrogers9470]

Great presentation👍

[@erwinrogers9470]

Love it🔥👏

[@user-kd5jx1xd9g]

Great one!!!

[@erwinrogers9470]

Excellent episode🔥👏

[@Elaba_]

Eating healthy makes you live 3 years longer than normal eating and 11 years longer than eating unhealthy on average. These were the results of a huge study in the UK (thousands of people participated over decennia.

[@yavor_zlatanov]

I absolutely love the great plethora of approaches and aspects to the journey of longevity, which you have so well gathered in this presentation, Dr. Patrick! And as if I wasn't already a big enough follower of your work, making the audience participate in that 30 second BDNF high-knee-booster at the end of the presentation sealed me in as a die hard Rhonda Patrick fan. That was unapologetically freaking awesome! 💥

[@3825cmac]

Are you a robot? 🤖

[@yavor_zlatanov]

@@3825cmac I have a profile picture, and articulate myself fairly well; same name on all my other social media BTW....not like my screen name is 3825cmac, going around trolling comment sections because I have no life.

[@LilPoopy69]

Ending with high knees was awesome lol thank you for the information.

[@pfunk2637]

Rhonda is a national treasure!

[@jdtransformation]

Dr. Patrick... You're kinda the best (just don't tell Dr. Peter A! ;) Seriously, tho... For 20 years I've been following every crazy health/diet/longevity trend - spending way too much money on insane supplement stacks that I know will probably barely move the needle of my healthspan vs exercise. But as a founder/entrepreneur I find there's just never "enough time" (read: 'will') to prioritize and squeeze into the day. However, something about your blend of communication style + science/data-backed + enthusiasm is helping me to (finally) put the exercise in. I don't know if I'll ever not-hate the Norwegian 4x4's... but this 50+ y/o scientist is *very* grateful for your work. Thank you for what you do!

[@user-ij5ky4lr3x]

I've been trying hard to successfully do 4x4's. I've done 2x2's. Plenty of 1x1's. Even managed a 3x3 one time...and was absolutely gassed afterwards. 4x4's just seems impossible, but that's probably because I'm not appropriately downregulating my effort level as I approach the 4 minute mark. My heart rate peaks, but I keep trying to go all out, and so instead of doing 80-85%, I'm redlining at 95-99% until I give up. What's wild is even doing 2x2's or a couple of 3x3's has been enough to see remarkable change in everything. I wonder if 5x5 will be the next step after 4x4, or if 4x4 is a sweet spot.

[@MichelleAdamsPT]

Great talk! I’m inspired to start implementing exercise snacks! Very doable!

[@arjunks7161]

00:01 Vigorous exercise is like the best longevity drug for delaying aging and improving health span. 02:20 Vitamin D regulates over 5% of the protein encoding human genome. 06:40 Melan randomization can provide insight into the effects of low vitamin D levels on mortality. 08:49 Vitamin D supplementation decreased epigenetic age significantly 13:11 Magnesium intake is linked to lower cancer mortality and all-cause mortality. 15:33 Not getting enough omega-3 from seafood can lead to preventable deaths. 19:21 High omega-3 index linked to increased life expectancy 21:17 Micronutrients play a crucial role in aging 25:12 Cardiorespiratory fitness is associated with improved longevity 27:07 Higher cardiorespiratory fitness leads to reduced all-cause mortality 30:47 High-intensity interval training can improve cardiorespiratory fitness. 32:32 Measuring V2 Max through a 12-minute run test 36:23 Vigorous aerobic exercise can significantly reduce blood pressure and lower risk of hypertension. 38:30 Lactate acts as a signaling molecule and supports brain function. 42:13 Exercise duration and intensity impact brain neurotropic factor levels. 44:15 Exercise plays a crucial role in reducing circulating tumor cells and mortality rates in cancer patients 48:02 Vigorous intermittent activity reduces mortality risk 49:48 Importance of forming a daily exercise habit

[@rustybolts8953]

Very good video thanks. In a recent video posted on YT by Thomas Delure, Dave Aspery claimed that Ronda is over doing Omega 3 and that her thinking on this will evolve towards his thinking. I would very much like to see Rhonda's response to that statement. I regard it as very important to get the balance right between lipid sources . Peoples lives are on the line here, including mine. Thanks again Rhonda.

[@charlesbreaux5475]

I'm 76 and haven't been to a doctor since needlessly yanked out my tonsils when I was kid, but, wouldn't it be awesome to have a doctor Dr. Rhonda...

[@heidikamrath1951]

Except that she’s not a medical doctor and therefore doesn’t see patients. She is a research scientist (PhD).

[@charlesbreaux5475]

@@heidikamrath1951well there you have it...

[@ABC-uq3mx]

Homes and offices need terraces and balconies for adecuate vitamin d and a more productive employees. A tall sunbathing pop up tent, privacy wall divider is good too.

[@carloscarion1748]

When I get up in the morning I do my jumping in place until failure and I do a couple of sets of that and then I do them probably later on in the evening or in the afternoon when I come home I also do yoga I do some weightlifting and Aye, YOU! some some supplements that I think are helpful for me, I use Metal in blue, moringa powder, vitamin D3, natto, tempeh et al

[@SilverFan21k]

Cool video

[@Phoenixtwinflame363]

I've been doing everything you speak about and more, supplement wise and exercise all of my life. I've also intermittent fast since 25, before it had a name. I'll be 59 next month and still get carded to buy alcohol. I've been told since my mid 20's to now that I look at least 15-20 yrs younger. So it's really funny when you speak about the research done on "50" yr Olds, like 50 is so old. I would be more impressed and surprised if you said 70. Most of my friends in their mid 50's are athletes and pro bicyclists, riding 60 miles + a day. 50 is not the same biologically that it was even 10 yrs ago. Like everything we've evolved.

[@JordanDrury]

What a phenomenal talk - incredibly practical advice based on actual data and science, presented with passion and credibility.

[@aubreyj.tennant1123]

48:05 including an interactive demo of an exercise snack for 30 seconds. Even if you’ve never have done high knees before - there’s only the last 12 seconds that feel like hard work. An easy trade off for an extra 2 1/2 years of healthy living. 💪👍🥂

[@adamd9418]

Honestly, these are the kind of talks that EVERYONE on planet earth should see.

[@littlesigh]

Man I wish this info was available in the 80’s when I was in my prime!

[@littlesigh]

@@RickMartinKZbin I hear that... hopefully it is not too late for us. Technology and improved health care will provide us life extension... although these days that doesn't seem all that great... just get it over already! LOL

[@Annabelleese1]

I found it look far more than 4,000 IUDs to get my Vitamin D levels into a good range. Took 10,000 per day for quite a while. I am olive skinned, live in northern climes and am over 85

[@immers2410]

I’m a lot darker and mine is always very low - 13ng/ml. Us swarthy folk probably need much more than the recommendation for fair people

[@chrismckee4154]

I’d be interested to know the role that regular resistance training has in longevity as well.

[@MegaSantiago20]

Please more research about longevity protocols 🥦

[@jesssantiago1]

What about strength training? Nothing was mentioned on strength training which means you consider this unnecessary and only VO2 max matters

[@starksenterprises]

I watched clips of this presentation, but the full-thing is golden when put altogether! Saved, and will reference and share.👌🏾

[@lisengel2498]

Very fine lecture easy to understand and to be inspired to change for better habits. I would have like e.g. Of how to eat optimally to not need supplements ( I understand it’s “ impossible “ “to eat the sun” when it is not shining so D vit supplement is necessary in bark Winther month in Northern countries. I loved the explanation of how to use interval training 6 times a week in an effective way - keep dancing and running outside with high intensity for thirty minutes 6 days a week and really impressing that high intensity training 30-60 minutes 3-4 times a week had could lower blood pressure - very inspiring 🙏🍀🍀🍀💚💚💚🎶🎵🎶🎵

[@gaston.]

Great new info. thanks Rhonda... 4 minutes all out is just too much.... on an elliptical I can only do 30 seconds all out, then experience muscle fatigue. I can barely catch my breath. I only do it 3 times over a 20 minute workout. Good enough... any more and I won't go back to the gym.

[@barbarafairbanks4578]

@gaston - yah a 4mn -All Out (hi-intensity spurt) is unreasonable! ...I just tuned in - she hasn't got to the subject of high-intensity yet. But, to my knowledge - we s/b doing couple, few days a week -sessions of high intensity (sprints, or equivalent) somewhere around 10-30 secs. Rest btw. spurts - repeat. But 4mins ALL OUT? Hard to believe she's recommending that length of time (for a sprint).

[@craigf5411]

It’s all out for what you can do over 4 minutes, if you’re referring to 4x4 Norwegian training, so it will take a few attempts to work out how hard you should go to make it to 4 minutes with out much left in the tank.

[@Maple597]

Great presentation Rhonda. Your formula for estimating VO2 MAX doesn’t make sense to me. Did you mean (distance-504.9)/44.73 ?

[@mariahenne9244]

I LOOOVE DR PATRICK!! SHES MY FAVE

[@Mansell5Senna8]

Random question, any suggestions on how I can do Vo2 intervals without using my legs or arms.... I know, random, but I have tendonpathy in my hamstring, quad and shoulder tendons and limited on movement, physio is helping but a year or so away before I can get back to normal training.

[@bonniebrickley6544]

What do you think of BFR training, blood flow restriction and its effect of the lactic acid from it?

[@rajaradhakrisnan4015]

Dr where do you buy your vitamins from?

[@4eversearch]

Can you please comment on supplementation with Vit D vs Vit D+Vit K as frequently recommended by some researchers Thank you

[@johnrobinson7182]

Would you consider doing a podcast with Dr Jack Kruse?

[@bassjace]

weight training to failure is about as required as eating to vomiting. Purposely invoking high adrenalin and norepinephrine's with vigorous exercise and the massive dump of cortisol to put out that internal fire is counter to longevity. Its an aging cofactor. I've never met a gym junkie to date who has lived an extraordinary longer life than the rest of us due to rigorous train to failure exercise. get up, take a walk every day, the most natural obligated exercise there is and stretch your limbs through full range of motions. Movements the body expects to be able to make but are mostly regulated not important compared to the ascetic appeal of larger skeletal muscles or thin hips that only stay as long as you can apply the pressure to them. The body wants homeostasis and returns to it as soon as you stop stressing it with compound movements that have little to do with required movement and required flexibility. we all just repeat the same old stuff in different ways by an evolving ring of experts hoping for a better outcome that only lasts as long as you can tolerate it. hardly a routine to live by ........

[@ahammedmujthaba5729]

❤❤❤

[@barasra8847]

Anything moderate is good, heard many athletics, heavy gym users had early heart attacks too.

[@petergeneva]

There’s a bug in the VO2max formula on the slide shown at 32:00. The denominator (44.73) also divides the distance in meters. Cheers

[@funhistory]

Looks correct per these 2 sites: www.brianmac.co.uk/gentest.htm bootcampmilitaryfitnessinstitute.files.wordpress.com/2013/05/1905-the-cooper-test-2013-07-27.pdf

[@okrimiksnajleb9635]

Yes, and when you get your Vo2 max, the true value is between plus or minus 7... (PMC4314605).

[@juicyfruit100x]

So what's the correct formula? I noticed the same bug

[@okrimiksnajleb9635]

@@juicyfruit100xsubstract then divide

[@braunwm]

Here's a bit of a devils advocate question - if one is moderate, or high in VO2-max, is the extra time for training to reach elite status really worth the increase in life expectancy? e.g. if one has to spend 1-2hrs/day to achieve/maintain that elite level, is the opportunity cost of doing that vs. something else somebody really enjoys worth it?

[@funkymystic]

I love the unexpected exercise snack at the end of this presentation 😅

[@alessandroroca8113]

Hello and thanks for the very clear video. I am struggling to choose the Omega 3 supplement. Could you please make an example of a good one to buy? I am based in Europe. Thank you !

[@Lor-cf5jx]

I use Krill Oil from viva naturals

[@deliaocampo4340]

I buy the Nordic brand really good quality came from fish without lead or mercury pure 🇵🇭🇺🇸

[@Babesinthewood97]

I wish every town had a free running track, if not trails

[@sofianujnoi7650]

What brands of Vitamin D, Magnesium and other supplements do you recommend? Sometimes I feel concerned about the quality of some big chains.

[@marktapley7571]

I think the information about exercise is dubious. If it is true then long distance runners should be the longest lived people. I doubt this is the case. We do know that quite a few of the most elite in this group have fallen over with a heart attack. I don’t think any group of high performance athletes lives longer than the average population. From what I have read, few if any of the oldest living people did HIT training or any systematic exercise.

[@mattsumpter3497]

Being extremely long-lived is mostly genetic, so I wouldn’t use that as your measuring stick. Instead, think about behaviors that get you from 77 to 83. The goal also isn’t necessarily to be doing HIIT when you’re 80. It’s to build your VO2 max now so that your natural age decline ends with you being mobile instead of bedridden.

[@man_at_the_end_of_time]

Exercise is for quality of life. The last time I jumped the fence in front of the house was in my sixties and the last time jumped off a loading dock was age ~60. Even now I am erect in posture and lift well over a 100 pounds. I dare you to lift my tool bag. Quality of life........

[@babyboltbark]

It's about balance...famine...eating....exercising and resting....most people miss that delicate balance.