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

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.

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Chapters:
00:00 - Introduction
01:10 - Vitamin D deficiency — risks, why it's so common, & correcting with supplementation
08:26 - Magnesium's critical role in DNA repair & synthesis
11:55 - The best dietary sources of magnesium
13:11 - Magnesium supplements: Glycinate, malate, dioxide, & citrate
14:20 - Exercise staves off age-related disease
14:58 - How genetic SNPs can affect vitamin D deficiency risk
20:15 - Low omega-3 intake from seafood is a top-6 preventable cause of death
22:28 - Why ALA's conversion into EPA & DHA is inefficient
25:21 - Omega-3 index: Optimal levels & ties to increased life expectancy
28:33 - How omega-3s reduce inflammation, a key driver of aging
30:45 - Omega-3s protect against muscle disuse atrophy
31:44 - Why avoiding fish during pregnancy is a huge mistake
34:08 - Omega-3s are a low-hanging fruit for improving cardiovascular & brain health
35:52 - What to look for when choosing an omega-3 supplement
40:03 - Hormesis: Why intermittent stressors are beneficial
46:20 - How to choose an exercise regimen
47:15 - “Exercise snacks” reduce all-cause & cancer-related mortality
49:30 - Brain benefits of lactate from vigorous exercise
52:29 - How blood flow generated from aerobic exercise kills circulating tumor cells
54:36 - Rhonda's workout regimen
55:44 - HIIT ameliorates adverse effects of sleep deprivation
58:38 - Exercise is the best longevity "drug"

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#vitamind #omega3 #magnesium #aging

[FoundMyFitness]

Graphics and studies on the video. Yay or nay?

Chapters:
00:00 - Introduction
01:10 - Vitamin D deficiency — risks, why it's so common, & correcting with supplementation
08:26 - Magnesium's critical role in DNA repair & synthesis
11:55 - The best dietary sources of magnesium
13:11 - Magnesium supplements: Glycinate, malate, dioxide, & citrate
14:20 - Exercise staves off age-related disease
14:58 - How genetic SNPs can affect vitamin D deficiency risk
20:15 - Low omega-3 intake from seafood is a top-6 preventable cause of death
22:28 - Why ALA's conversion into EPA & DHA is inefficient
25:21 - Omega-3 index: Optimal levels & ties to increased life expectancy
28:33 - How omega-3s reduce inflammation, a key driver of aging
30:45 - Omega-3s protect against muscle disuse atrophy
31:44 - Why avoiding fish during pregnancy is a huge mistake
34:08 - Omega-3s are a low-hanging fruit for improving cardiovascular & brain health
35:52 - What to look for when choosing an omega-3 supplement
40:03 - Hormesis: Why intermittent stressors are beneficial
46:20 - How to choose an exercise regimen
47:15 - “Exercise snacks” reduce all-cause & cancer-related mortality
49:30 - Brain benefits of lactate from vigorous exercise
52:29 - How blood flow generated from aerobic exercise kills circulating tumor cells
54:36 - Rhonda's workout regimen
55:44 - HIIT ameliorates adverse effects of sleep deprivation
58:38 - Exercise is the best longevity "drug"

[Kogen]

Rhonda Patrick is the best. Love that she never hesitates to name the mechanisms and chemicals involved.

[Nodularguy]

There are so many voices out there providing information. Some may be right but the delivery is suspect. Dr. Patrick is like a light cutting through it all. The depth of her research and knowledge immediately validate her positions. I trust very few experts but everything she says is validated, tested and researched and I trust her at the highest level.

[vynejohnson]

The best host I've ever experienced on the net.... I love how she listened without interrupting. This allows the audience to stay focused and learn without being confused.

[DanielWilson-ng]

One of the most important things that Dr. Rhonda Patrick does is cite and share the original sources of the published research. I so appreciate her research of the research! And also her enthusiasm! and her willingness to share what she knows, and what she does in her own life. Thank you Rhonda for your work!

[bbldb]

I’m 76 year metabolic super power that agrees with you. At 70 I was a metabolic disaster and when told I made it to type #2 diabetes, that’s when my overall recovered started, I’ll say I’ve listened and do things you talk about all the time. My Daly transportation is feet or my electric Unicycle and that draws a lot of attention that gives me a chance to tell people how I’m aging backwards. 🤦🏼

[Thewestslope]

The magic elixir: exercise.

Though personally I would not target longevity but rather quality of life.

[pohaa]

It's really important to highlight that the RDA for Magnesium of 320mg for adult women and 420mg for adult men is ELEMENTAL.. it's not the salt value written on the side of the bottle. A 500mg tablet has typically about 50mg of elemental magnesium. It's crucial to highlight the difference.

[cherelllynes]

Love Rhonda, a wealth of knowledge. Great presenter too for allowing her to speak freely :)

[TracySteenMoveDaily]

Notebook is full again! 🎉 Thanks Dr. Rhonda, I love learning from you.

[peterbeyer]

❤14.22. Exercise is the number one thing according to Dr Rhonda Patrick! Being physically active! Moving.

[yvettewilliams]

I can listen to Dr. Rhonda all day. Thank you, so much credible information!😊

[nigelsteel]

The trouble with Kale and Chard for Magnesium is they are also high in Oxalates, thereby putting you at risk for kidney stones.

[mingzy]

One of the best health podcast / talk I’ve heard … thank you! It’s so clear, detailed and easy to understand for the layman.

[flexjay]

Dr. Patrick is a Rock Star when it comes to Education, Information, and the ability to relay knowledge to the laymen.

[RubiksBotES]

Dr. Patrick literally looks younger now than in vids from 5-10 years ago. Amazing! Thanks for the references and graphics in the video! Very useful

[williamhilliard]

So Grate .I bick with retired postal workers 3 too 4, 000 miles per yr . All 68 too 72 yr.olds. I think not enough HIIT, but miles--- I preach walnut, fish, berries &flax seed in oats. Thank you keep up the good work.

[chrisg]

Yes to graphics and studies!! Never seen anyone else do it so theroughly. Love it. Thank you!

[heyphilphil]

Take Vitamin D with K2 and Magnesium to fully absorb.

Plus taking you need vit D with your omega 3 if you want cognitive benefits

[don_kandon]

Since covid, i was taking between 1200 and 5000 UI. 2021 November took blood test, my vitamin d was 73 (normal range 50-150 nmol/l). Since then been taking steady/religious everyday 3200ui. I spent this year like 7 weeks in Spain, was in Portugal in September. In summer time i try to sunbath for 15 minutes etc. You know what my vitamin d levels were from blood test few weeks ago...? 101 :D Took me two years with all supplements and natural ways to increase from 73 to 101 (thats like 40ng/ml) haha. Im Caucasian, late 30s, not using sun blocker. Its good, its above average for sure, but im aiming for 130 nmol/l or ~52 or ng/ml. It just shows how hard is to raise vitamin D levels.