#086 How Micronutrients & Exercise Ameliorate Aging | Dr. Rhonda Patrick
Rhonda Patrick
Mar 6, 2024
Mindsip insights from this episode:
Prioritize omega-3 intake to match life expectancy of non-smokers
Having a low omega-3 index was associated with the same life expectancy as being a smoker in an observational study.
Incorporate three minutes of vigorous activity daily to reduce mortality risk
Just three daily one-to-two-minute bursts of vigorous activity, like sprinting up stairs, were linked to a 40% reduction in all-cause mortality.
Leverage lactate from exercise to enhance brain function
Lactate produced during vigorous exercise is not a waste product but a signaling molecule that travels to the brain to increase BDNF for learning and memory.
Utilize vigorous exercise to destroy circulating tumor cells
The intense blood flow from vigorous exercise creates a shearing force that can physically destroy circulating tumor cells, helping to prevent metastasis.
Aim for optimal vitamin D levels between 40 to 60 ng/mL
The sweet spot for vitamin D to achieve the lowest all-cause mortality is between 40 to 60 nanograms per milliliter, which is higher than the standard sufficiency level.
Aim for omega-3 index of 8% with daily supplementation
Aim for an omega-3 index of at least 8%; for most people, this can be achieved with about 2 grams of supplemental omega-3 daily.
Increase exercise intensity to boost VO2 max and longevity
About 40% of people who only do moderate-intensity aerobic exercise are 'non-responders' and do not improve their VO2 max, a key longevity biomarker.
Increase magnesium intake to support athletic performance
Physically active people who sweat a lot may require 10-20% more magnesium than the recommended daily allowance.
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