Podcast Notes Playlist: Fitness #750 - Dr Rhonda Patrick - The Most Important Daily Habits For Health & Longevity
Key Takeaways
- Benefits of adequate omega-3: protects against heart disease, improves cognitive function, delays all-cause mortality
- Supplement 2g daily (with food for optimal absorption) and/or eat plenty of wild Alaskan salmon (the cleanest food source)
- Pay attention to protein intake! Revised protein guideline: 1.2g/kg body weight (up to 1.6g/kg body weight for those looking for gains)
- Tips for time-restricted eating: (1) don’t worry too much about the time but stop eating 3 hours before bed; (2) eat a high-protein breakfast
- When it comes to diet & nutrition: focus on what you need to get in your diet first, not what you need to avoid
- Tips to improve cognitive function: exercise, multivitamins; eat 1 cup of blueberries daily; cocoa from dark chocolate (unsweetened); get plenty of lutein, choline, and omega-3s from diet
- Is brain fog weighing you down? Try these tips:
- (1) avoid refined carbohydrates; (2) try to get 1-3 minute exercise snacks throughout the day; (3) eat protein or fat 10-30 minutes before carbohydrates; (4) eat smaller meals to avoid inflammatory response; (5) omega-3s can help blunt glucose spike
- Non-pharmaceutical ways to improve mood: exercise, deliberate heat/sauna exposure, deliberate cold exposure
- The most exercise for longevity is VO2 max training
- Try the 4×4 protocol: vigorous exercise (you cannot speak) for 4 minutes, then rest for 4 minutes, repeat 4 rounds
- Sprinkle in resistance training 2 hours per week, and zone 2 cardio when you can for a well-rounded program
Read the full notes @ podcastnotes.org
Dr Rhonda Patrick is an biomedical scientist, researcher and a podcaster.
Determining the best actions to take for enhancing our health and extending our lives has grown more challenging. There are an unlimited number of wellness approaches at our disposal, thankfully Dr Patrick has dedicated her professional life to identifying the most evidence-based strategies for improving our health and longevity.
Expect to learn if low omega 3s are worse for you than smoking cigarettes, what Rhonda's thoughts are on vaping and nicotine, the best foods to boost your metabolism, the once a week workout that can de-age your heart by 20 years, how to get the benefits of heat exposure if you don't have a sauna, the terrifying health risks of being too sedentary and much more...
Sponsors:
See discounts for all the products I use and recommend: https://chriswillx.com/deals
Get 30% off your first subscription order at https://HVMN.com/modernwisdom (discount automatically applied)
Get a Free Sample Pack of all LMNT Flavours with your first box at https://www.drinklmnt.com/modernwisdom (automatically applied at checkout)
Get 20% discount on all supplements from Momentous at https://livemomentous.com/modernwisdom (automatically applied at checkout)
Extra Stuff:
Get my free reading list of 100 books to read before you die: https://chriswillx.com/books
Try my productivity energy drink Neutonic: https://neutonic.com/modernwisdom
Episodes You Might Enjoy:
#577 - David Goggins - This Is How To Master Your Life: http://tinyurl.com/43hv6y59
#712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: http://tinyurl.com/2rtz7avf
#700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: http://tinyurl.com/3ccn5vkp
-
Get In Touch:
Instagram: https://www.instagram.com/chriswillx
Twitter: https://www.twitter.com/chriswillx
YouTube: https://www.youtube.com/modernwisdompodcast
Email: https://chriswillx.com/contact
-
Learn more about your ad choices. Visit megaphone.fm/adchoices