THE FITNESS DOCTOR: The BEST and WORST Behaviors For Overall Health | Dr. Rhonda Patrick
Rich Roll
Jan 20, 2025
Mindsip insights from this episode:
Prioritize cardiorespiratory fitness for enhanced longevity
Cardiorespiratory fitness, measured by VO2 max, is emerging as the most prominent marker for longevity, even more so than biomarkers like epigenetic age.
Prioritize exercise over metformin to prevent type 2 diabetes
In a major study, exercise was almost 40% more effective than the drug metformin at preventing the progression of prediabetes to type 2 diabetes.
Incorporate bodyweight squats to enhance glucose regulation
Performing 10 bodyweight squats every 45 minutes throughout the workday can improve blood glucose regulation more effectively than a single 30-minute walk.
Reverse heart aging through intense exercise program
A two-year, intense exercise program was shown to reverse the structural aging of a 50-year-old's heart by nearly 20 years.
Engage in vigorous exercise to boost VO2 max for longevity
Up to 40% of people are 'non-responders' to moderate-intensity exercise and require vigorous exercise to improve their VO2 max, a key longevity marker.
Utilize lactate as brain fuel to enhance BDNF levels
Lactate, produced during vigorous exercise, is not a waste product but a preferred fuel and signaling molecule for the brain that boosts brain-derived neurotrophic factor (BDNF).
Utilize sulforaphane to enhance BPA detoxification
The compound sulforaphane, found in broccoli sprouts, is highly likely to increase the body's excretion of the plastic-associated chemical BPA.
Avoid thermal paper receipts to reduce BPA exposure
Thermal paper receipts are heavily coated with BPA, which can be absorbed into your circulation at astronomical levels just by touching them.
Avoid black plastic takeout containers to prevent carcinogen exposure
Black plastics, often used for takeout containers and utensils, are frequently made from recycled electronics and can leach carcinogens like flame retardants when heated.
Address microplastics accumulation in the brain
A recent 2024 study found that microplastics accumulate in human brains at a rate 10 times higher than in other organs, possibly by being inhaled.
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