#086 How Micronutrients & Exercise Ameliorate Aging | Dr. Rhonda Patrick
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Mar 6, 2024
Discover how micronutrients like vitamin D and magnesium profoundly impact health and longevity. Learn about the dangers of deficiencies and optimal levels for supplements. Vigorous exercise emerges as the ultimate longevity drug, significantly boosting VO2 max, which correlates with life expectancy. Delve into the mental health benefits of intense workouts, including improved focus and neuroplasticity. Uncover the secrets to reversing heart aging and enhancing overall well-being through practical lifestyle changes.
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Vitamin D Supplementation
Address vitamin D deficiency, a widespread issue affecting 70% of the population.
Take a vitamin D supplement, an affordable and effective solution.
insights INSIGHT
Causes of Vitamin D Deficiency
Vitamin D deficiency is prevalent due to factors like sunscreen use, melanin, and latitude.
Age and modern lifestyles also contribute to lower vitamin D levels.
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Optimal Vitamin D Levels
Aim for optimal vitamin D levels between 40 to 60 nanograms per milliliter.
Regularly test your vitamin D levels after supplementation to ensure adequacy.
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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:
(00:00) Introduction
(04:48) The importance of 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
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