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

How Vitamin D, Omega-3s, & Exercise May Increase Longevity | Dr. Rhonda Patrick FoundMyFitness 519K subscribers 641,917 views Premiered Nov 9, 2023 Interviews 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. EPISODE LINKS: Show notes and transcript: https://www.foundmyfitness.com/episod... Institute for Functional Medicine Podcast: • Pathways to Well-Being Institute for Functional Medicine website: https://www.ifm.org/ PODCAST INFO: Email: https://www.foundmyfitness.com/newsle... Apple Podcasts: https://podcasts.apple.com/us/podcast... Spotify: https://open.spotify.com/episode/7pga... RSS: https://podcast.foundmyfitness.com/rs... Full FMF interview playlist: • Interviews Clips playlist: • FoundMyFitness Clips 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" SCIENCE OF HEALTHSPAN EMAIL NEWSLETTER: Receive emailed episode notifications and regular updates on the emerging science of healthspan. https://www.foundmyfitness.com/newsle... 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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" Get episode announcements in your email: https://www.foundmyfitness.com/newsletter Support the show and join my monthly Q&A: https://www.foundmyfitness.com/crowdsponsor Introduction 0:00 Rhonda: About 70 percent of the U.S. population has inadequate vitamin D. There have been many different meta analyses. 0:07 You know, over the decades, you know, dating back all the way to the 1960s, looking at vitamin D levels and all cause mortality. 0:13 And it's, it's, you know, pretty clear that having levels above 30 is associated 0:19 with a lower all cause mortality. What are the low hanging fruits that you can do right now to instantly 0:24 reduce your risk of age related disease? I'm Rhonda Patrick, and that's the topic of today's podcast. 0:30 Originally recorded for the Institute for Functional Medicine, today's episode outlines a series of fundamental tactics you can start applying immediately. 0:39 These straightforward strategies can have a powerful impact on nearly every tissue in the body. 0:44 Enjoy this podcast episode previously recorded from the Institute for Functional Medicine's podcast, Pathways to Wellbeing. 0:52 Welcome to the show, Dr. Patrick. Well, thank you so much. I'm excited to be here today and discuss all the very important topics that 1:01 you just, uh, basically mentioned. Kalea: Well, I think this is really exciting and there's a lot to unpack, 1:08 so we'll just get right into it. And I thought it would be great for us to start with kind of a general contextual Vitamin D deficiency — risks, why it's so common, & correcting with supplementation 1:14 overview of how lifestyle changes can impact healthy aging, because I think it's so powerful that even bite sized, approachable lifestyle changes can potentially improve 1:24 our health span and our well-being and even our cognitive and physical performance. So let's just dive right in. 1:30 And in general, will you tell us some of your your favorite go to lifestyle based longevity 1:36 Rhonda: tips? Well, I think there's you know, it's important to consider low hanging fruit, 1:42 so things that people there's not a lot of resistance and barriers for people to start 1:47 applying in their in their daily lives. And I think when it comes to some of the easiest things that people can do, it usually 1:57 comes down to, unfortunately, taking a pill. And so I know you might be going, what is she talking about? 2:05 Well, you know, I the micronutrient inadequacies is is it's a widespread 2:11 spread problem in the United States and other developed countries as well. 2:16 Where, you know, there's about 30 to 40 essential vitamins, minerals, fatty acids, 2:22 amino acids that we have to get from our diet. And if we don't get them from our diet, we are going to be inadequate in them. 2:30 And these essential micronutrients are doing very important things in our body from running 2:36 our metabolism to making sure our enzymes, which are proteins inside of our cells that 2:41 are basically doing all the work responsible for everything from pumping our blood to our 2:46 immune function, to neurotransmitter function. So basically everything they require, these, you know, micronutrients as cofactors. 2:55 And it's definitely, I think, safe to say that. Diet food first approach and getting getting all your micronutrients from whole 3:04 foods, eating diverse foods is paramount. However, many people, it's for whatever reason, they will not do that. 3:17 They're busy or they have a habit or there's, you know, other sorts of 3:24 dysregulation, perhaps in satiety mechanisms. And, you know, so getting getting some micronutrients, like some of 3:32 the important ones from a supplement. And these are these are easy ones. Vitamin D, vitamin D is an easy one. 3:38 You know, that's something that we usually make in our skin from the sun. And about 70% of the US population has inadequate vitamin D. 3:46 And that's kind of defined as less than 30 nanograms per milliliter. 3:52 If you're in the United States, if you're in Europe, that would you'd have to multiply that by two point five. 3:59 But 70% of the US population has levels below that. And there have been many different meta analyses, you know, over the decades, you know, 4:08 dating back all the way to the 1960s, looking at vitamin D levels and all cause mortality. 4:14 And it's it's, you know, pretty clear that having levels above 30 is associated with a 4:19 lower all cause mortality, all cause mortality. Other words, people are less likely to die from non-accidental causes of death, 4:27 whether that's cardiovascular disease. Although I would say cardiovascular disease is probably the weakest with respect to vitamin D. 4:32 Cancer mortality is down. Respiratory disease is down. Those are two of the really big ones, the big drivers with respect 4:37 to lowering all cause mortality. But so taking a vitamin D supplement is one of the easiest things to do. 4:45 Why is widespread deficiency, you know, so common? Well, because we're inside in our cubicles, in our offices, at our, you know, with our 4:55 technological advances, computers, everything. We don't spend as much time outside, you know, doing agriculture, doing, you know, 5:02 the sort of outdoors kind of jobs that, you know, that were common 100 years ago. 5:09 So so people are not making vitamin D from their skin. And on top of that, there are very there are a variety of factors that actually 5:16 actually regulate whether or not we can make enough vitamin D in our skin. And that, you know, from everything from age. 5:21 So a 70 year old person makes 20, like literally 25% of what they 5:27 made as their 20 year old self. So it's very inefficient as you get older skin color. 5:34 So melanin, that pigment that basically acts as a natural sunscreen also is a, you know, 5:40 filter for UVB radiation, which is actually what needs to basically penetrate through the 5:45 skin to start vitamin D3 synthesis in the skin. So because melanin is, you know, is a natural sunscreen. 5:53 Sunscreen also does that. People wear a lot of sunscreen nowadays. So there's there's many different reasons why people are not getting as 6:00 much vitamin D in our modern day world. And vitamin D is one of the cheapest and easiest supplements to take. 6:09 There have been studies that have basically tried to figure out, like, how can you take a person who is deficient? 6:15 So deficiency would be 20 nanograms per mil or less. And when you start to get less than 20 nanograms per milliliter, you start to go 6:23 you start to run the risk of, you know, bone problems and severe other types of severe 6:29 problems, immune dysfunction, for example. People that are deficient and supplement with about 4000 IUs per day can bring 6:37 their self up to a sufficient level closer, you know, above 30 nanograms per mil, perhaps even closer to 40. 6:44 And 4000 IUs per day is actually the tolerable upper intake set by the 6:51 Institute of Medicine for vitamin D3. And I just want to mention, you know, vitamin D is unique among the 6:59 vitamins because it's actually it gets converted into a steroid hormone. 7:04 So vitamin D3 goes to the to the liver. It's converted to a another metabolite called 25 hydroxy vitamin D. 7:14 That's the major circulating metabolite of vitamin D. That's usually measured if you get a blood test. 7:20 And then it goes to the kidneys where it's then converted into the steroid hormone. That's 125 hydroxy vitamin D. 7:26 And what I mean by a steroid hormone, most people think about estrogen, testosterone, those are steroid hormones. 7:32 Like imagine if 70% of the you know, of men in the United States were deficient in testosterone, like they would be terrible. 7:39 So, you know, vitamin D is is is basically very different because it basically can enter 7:46 what's called the cell the nucleus of a cell. And that is where all your DNA is. 7:51 And it can basically recognize this little sequence of DNA. And it it's it basically, you know, binds to a receptor. 7:57 And, you know, it binds to your DNA and turns genes on, activates them and 8:03 turns other genes off and deactivates them in this like coordinated fashion. And these are genes that are important from everything from brain function. 8:11 So serotonin is one. It's important for the synthesis of serotonin in the brain to immune function. 8:16 And it's it's why vitamin D plays such a critical role in helping prevent respiratory diseases. 8:22 And so low hanging fruit there, vitamin D, easy one. And another one that's pretty, I think, common in in the United States, Magnesium's critical role in DNA repair & synthesis 8:32 at least, for example, is magnesium. And magnesium is an essential, essential mineral. 8:38 About 50% of the US population does not basically get adequate intake of magnesium. 8:45 And the RDA for adequate intake was set at around, I would say, on average, 8:51 it's a little different for males and females, but on average, about 400 milligrams per day for an adult. 8:58 And if you are a physically active adult, so let's say you exercise frequently, 9:04 you are, you know, maybe using the sauna, you can excrete magnesium through sweat. 9:11 And so physically active adults actually require anywhere between 10 to 20% more than the RDA. 9:19 So you can imagine if people are already not even getting the RDA, the physically 9:25 active people are even, you know, in worse shape in some some respects. And magnesium is an essential cofactor. 9:32 It's a mineral that is important for the function of over 300 different enzymes in our body. 9:38 Everything from enzymes that are important for repairing damage to our DNA. 9:45 So DNA damage is something that's happening every day. It's happening right now as we're having this conversation. 9:52 It's not something that you can look in the mirror and see, but it is insidious in respect with respect to basically it causes this low level type 10:02 of damage that accumulates over time. And as we age, it can lead to dysfunctional cells. 10:08 It can lead to potentially what are called oncogenic mutations that can lead to cancer. 10:13 So repair enzymes do not work properly without magnesium. Also, DNA synthesis. 10:19 So we're making new cells. We're making new blood cells. We're making new immune cells. We're making new skin cells. 10:24 Every time we make a new cell, we have to replicate all the DNA inside of those cells. 10:29 And that requires enzymes called DNA polymerases. You basically need magnesium for those to work properly. 10:37 So again, it's a very important process for our DNA and repairing the DNA and 10:43 making sure it doesn't get mutations from the get-go with DNA replication. And it's probably why there's a variety of studies that have found 10:52 these are observational studies. Of course, all the caveats that come with observational studies, like there's 10:58 potentially other confounding factors. But with that in mind, people with the highest magnesium levels have a 11:05 40% lower all-cause mortality and a 50% lower cancer mortality compared to 11:11 people with the lowest magnesium levels. There's another study that I think was specific to pancreatic cancer. 11:18 So for every 100 milligram decrease in magnesium intake, there was a 24% 11:25 increase in pancreatic cancer incidence. So again, you know, sort of highlighting the important role magnesium plays, particularly 11:32 with our DNA and, you know, with respect to making sure the integrity of our DNA, 11:37 the genomic stability of our DNA is good. And that's very important for preventing cancer, which is an age-related disease. 11:45 It's something that you want to try to do everything you can to prevent. Of course, there are things outside of our control. 11:50 However, there are things that are in our control. And I think, you know, an easy thing would be magnesium. So why is widespread deficiency common? The best dietary sources of magnesium 11:58 Magnesium is found at the center of a chlorophyll molecule. 12:04 Chlorophyll is the molecule that gives plants their green color. So magnesium is high in dark leafy greens. 12:10 Most people are not eating multiple servings of dark leafy greens daily. 12:16 It's also pretty high in legumes. Almonds are another great source of magnesium. 12:22 Oats are a great source of magnesium. So the bottom line is people aren't eating enough of their leafy greens. 12:29 Supplemental magnesium is another possibility. But, you know, the the dose of that is needs to be considered because magnesium at higher doses 12:40 can cause adverse effects like GI problems. So what I like to do is try to get my magnesium from dietary sources. 12:47 Like this morning, I had a smoothie with some cooked kale. I had some chard in it. 12:53 I had frozen a couple of frozen strawberries and blueberries and avocado. So I was getting a magnesium dose with my breakfast. 13:00 Right. Which was scrambled eggs. So, you know, having trying to find any way you can to get multiple servings of 13:06 greens or almonds, you know, oats are another great, great dietary source. But I also do a supplement of about 125 milligrams of magnesium Magnesium supplements: Glycinate, malate, dioxide, & citrate 13:16 and I do magnesium glycinate. Most of the magnesium supplements are with respect. 13:23 I would say the one that's not very bioavailable is magnesium dioxide. But, you know, magnesium glycinate is a really good bioavailability 13:30 has very good bioavailability. So does magnesium malate or magnesium citrate. 13:35 So with respect to supplementation with magnesium, it can be a way to kind of at least 13:40 get you up to more of an RDA adequate level. 13:46 Also, when I sauna, when I'm physically active, I also drink electrolytes after that. 13:51 And that's another. So you can have an electrolyte drink that replaces some of the lost sodium and magnesium potassium, for example. 13:59 So that's also another option when you're physically active. So that would be another example. 14:04 Low hanging fruit, you know, with respect to. Important micronutrients, there's another one, Omega three, we can get into, but 14:12 I probably will speak a lot about that. So maybe I'll I'll skip to the exercise as well. 14:17 Maybe we can go into into depth about those. But exercise is probably the biggest and most important thing irrespective of anything else. Exercise staves off age-related disease 14:26 I think being physically active, very clear, is the the most important thing for healthy 14:32 aging, for staving off dementia, for staving off cancer, for staving off cardiovascular disease, all the age related diseases. 14:39 You know, it does require a little bit more effort. And I would love to dive more into specifics on that. But I do feel like I need to give you a chance to talk because I've 14:47 already kind of gone on for a while. I would like to dive into the Omega three and some exercise more as well, though. 14:53 If you have any questions that you want to kind of ask me about that. Kalea: Yeah, that's awesome. I just so appreciate you centering this on these low hanging fruits that are How genetic SNPs can affect vitamin D deficiency risk 15:03 so accessible, really approachable. And this is one of the ways that we can really support longevity is by optimizing 15:12 our micronutrient status because of all of the relationships with all cause mortality that you talked about. Chronic infection, cardiovascular disease, cancer. 15:21 So I think that that's a super important place to start as we're on the topic 15:26 of personalized functional nutrition. Will you talk to us a little bit? 15:32 And this will probably lead into a discussion on Omega threes. But first, I'm hoping we can take some time and look at the food genetics 15:41 relationship and talk about how that might play into healthy aging for any Rhonda: individual. 15:48 Yeah, I think the you know, so there there are a variety of we 15:54 all have differences in our genes. And, you know, they're they're oftentimes just a change in one what's called 16:02 nucleotide, you know, a nucleotide change in the sequence of DNA. And it's often referred to as a single nucleotide polymorphism. 16:11 So a snip, we call it for short. But it's kind of what's, you know, differentiating between why some 16:16 people have brown eyes or blue eyes or blonde hair or red hair. But in addition to those phenotypes and characteristics, there's also a 16:25 variety of snips in genes that are involved in metabolizing micronutrients 16:30 like magnesium, vitamin D, omega three. But, you know, in addition to micronutrients, macronutrients as well. 16:38 So people are very different in the way they respond to foods. 16:43 I think we in general, when I say we, the scientific community is really in its 16:50 infancy and understanding the interaction between our genes and our environment. 16:57 And, you know, so there are things that we can that there are certain there are more, I think, certain snips we know a little bit more about than others. 17:06 But it's hard. You know, again, we're really at the infancy in understanding that interaction. It's a very complex interaction. 17:13 But generally speaking, because I mentioned vitamin D, that is, you know, one that 17:18 is there's a variety of very common snips that people do not convert the vitamin D 17:24 three into the twenty five hydroxy vitamin D very well, or they do not convert the 17:30 twenty five hydroxy vitamin D into the. steroid hormone very well. And I've actually seen blood work data from people that, friends even, that had to 17:44 supplement with a much, much higher dose. So I mentioned 4,000 IUs being the tolerable upper intake that the RDA, or sorry, that 17:51 the Institute of Medicine set, well, I've seen people have to take, you know, between 17:58 20,000 to 30,000 IUs a day to even just get a normal, like, 30 or 40 nanogram per milliliter 18:06 blood concentration of 25-hydroxyvitamin D because they have a genetic polymorphism 18:14 that makes them so inefficient at doing that. In fact, there's been what are called Mendelian randomization studies. 18:21 And these are studies where people, where scientists look at these SNPs, these 18:26 genetic are typically involved in nutrition. 18:31 They're involved in the metabolism of some, you know, vitamin D, or they're involved in some kind of environmental factor. 18:39 And what scientists do is they say, look, we have all these people. We know some of these people are low in vitamin D because of a gene, not because they're not 18:51 outside and physically active or not because they're not health, you know, conscientious and supplementing, but it's their genes. 18:59 And so it's kind of a way of randomizing people in a very, you know, unbiased way that's 19:07 random and just based on their genes, right? So these Mendelian randomization studies have found that people with 19:15 genetically low vitamin D levels, you know, have a higher all cause mortality. 19:21 They're like, you know, 25, they've got like a 25% higher mortality from respiratory disease. 19:27 So it's really kind of, I would say supporting and reinforcing the observational data 19:34 showing that when you actually measure someone's low vitamin D levels, irrespective of their genetics, you see the same thing. 19:41 So it's, again, the genetics, the interaction between our genes and our diet in its infancy. 19:51 But really I think the important thing here also is getting some blood work done. Like unless you go and measure your vitamin D levels, you're not going to know how deficient 20:00 or if you're deficient or insufficient you are. You're not going to know how well a supplement is raising your levels. 20:08 Like, is it even doing anything? So measuring vitamin D levels before and after are very important. Low omega-3 intake from seafood is a top-6 preventable cause of death 20:15 And the same goes for omega-3, you know, there's omega-3 is, it's probably, I 20:20 think one of the most important, you know, nutrients that is, it's really overlooked 20:27 and under, it's understudied and people just don't even really think about it. Vitamin D has been getting on the radar. So omega-3, there's three types of these fatty acids. 20:34 There's the type that you can find in plant sources. So that's alpha linoleic acid, ALA. 20:41 And then there's the EPA, which is icosapentaenoic acid. And then DHA, which is docahexanoic acid. 20:47 And those are the two marine sources that you'll find in fish, but also you can find them in microalgae, which is more of a plant-based source. 20:54 There was a study that came out of Harvard, I think it was 2009, which identified the 21:01 marine sources of omega-3 as basically one of the top six preventable causes of death. 21:07 In other words, people are not eating enough seafood and fish. 21:13 And because of that, it was calculated that about, I think it was something like 84,000 21:19 deaths per year were attributed to not getting enough EPA and DHA from the diet. 21:25 And this was really comparable to people that were eating trans fats. Everybody knows trans fats are bad. 21:32 You walk into any grocery store, it's zero trans fats on every packaging thing you can see. 21:37 It's very much in the public awareness that trans fats are bad. Well, trans fats were responsible for the same number of deaths as not getting EPA and DHA. 21:47 They were responsible for 82,000 deaths per year. Before I kind of go deeper into that, I mean, it's kind of just, 21:54 but that makes you think about it. It's like, oh, wow. So the same number of deaths were attributable to eating trans fats as not 22:03 eating enough EPA and DHA from marine sources, you know, fish, for example. 22:09 And it kind of really makes you think about things because you don't walk into a supermarket and nothing says, oh, this isn't seafood. 22:16 This isn't getting your EPA and DHA, this is processed, you know, but yet everything tells you about trans fats. 22:21 And it was, you know, just as important to get those, you know, omega-3 fatty acids from marine sources. Why ALA's conversion into EPA & DHA is inefficient 22:28 Now I say marine sources because ALA, which is the common source of omega-3 found in plants 22:36 like flax seeds, walnuts, for example, that is actually considered the essential fatty acid 22:43 because we can convert ALA into EPA and DHA. 22:49 And so, you know, all the government agencies that comes up with these RDAs 22:55 and, you know, all those standards that are set, basically it goes down to, oh, well, 23:02 because we can make EPA and DHA from ALA, that's going to be the one that we focus on. The problem with that is that the conversion of ALA into EPA, and then subsequently DHA, it's 23:16 very inefficient and there's widespread genetic differences with respect to that conversion. 23:22 So, some people are great, they have an alteration in the desaturase 23:31 gene that does the conversion of ALA into EPA and they do it quite well. I would say the majority of people have another version that are not so great at it. 23:40 And to kind of add fuel to the fire, having too much of vegetable oils, omega-6 fatty 23:49 acids, I don't want to demonize them so much because, like, you can get...you need linoleic acid, you need arachnidonic acid. 23:57 It's part of your cell membrane, they have important functions. Getting them from whole food sources, like nuts, is great. 24:05 But the vegetable oils are very, very concentrated and a lot of cooking, if you eat out, if you buy processed foods, they're usually cooked and 24:12 processed with vegetable oils. That omega-6, when it's too high, can compete with that enzyme that's 24:20 required to convert ALA into EPA. And so, you may be getting enough ALA. 24:25 By the way, that's the other problem. People aren't even eating flaxseed and walnuts, they're not even getting enough ALA. So, there's so many layers to this, there's so many layers. 24:34 But that conversion is very inefficient when there's a lot of omega-6. And on top of that, you know, I would say the one saving grace there is that estrogen 24:44 does dramatically increase that conversion. It makes it, well, I mean, it's like up to 20% better. 24:52 And so, this is probably because DHA is so important for brain development. 24:58 And when a woman becomes pregnant, estrogen skyrockets. I mean, it's like 100 times higher than what it normally is. 25:05 It's pretty apparent that nature has figured out a way to at least convert all 25:13 that ALA as possible into EPA and DHA. Anyway, so that's where the genetics comes in. 25:19 You know, there's definitely a regulation there. But on top of that, I think the best way, you know, to get the EPA and DHA is from Omega-3 index: Optimal levels & ties to increased life expectancy 25:28 eating, you know, a dietary source and measuring what's called the omega-3 index. 25:34 So, the omega-3 index is measuring omega-3 fatty acid levels, the EPA and 25:40 DHA, and there's other fatty acids as well, but in red blood cell membranes. And it's really important because most of the time when you go and get a omega-3 25:48 blood the plasma phospholipids are measured, which is better than nothing. 25:54 But you're really looking more at your dietary intake in the last week 26:00 or two versus red blood cells, which are 120 days before they turn over. 26:06 It's a long-term status of your omega-3, kind of like the difference between looking at fasting blood glucose and your HbA1c, right? 26:13 Like fasting blood, you could have had, you know, you've been intermittent fasting for that day and your fasting blood glucose looks great, but is that a snapshot of what your daily 26:23 like blood glucose levels always look like? Might not be, right? So, long-term status, omega-3 index, and there's been a variety 26:31 of studies from Bill Harris. Bill Harris, he's the co-inventor of the omega-3 fatty acid test. 26:40 I had him on my podcast about a year ago. I've actually joined the Fatty Acid Research Institute, which is a nonprofit 26:47 institute studying a variety of the roles of fatty acids in human health. 26:52 I've joined as an associate researcher, and so I'm doing some studies on omega-3 and brain health. 26:59 But Bill has published a variety of studies looking at omega-3 index and all-cause 27:04 mortality, cardiovascular-related mortality. So, I would say when you get the omega-3 index measured, most people in the United 27:13 States have an omega-3 index of less than 5%. And what Bill has shown from multiple studies is that people that have an 27:23 omega-3 index of 8% have a five-year increased life expectancy compared to 27:29 those that have an omega-3 index of 4%. So, 4% versus 8%. 27:34 There's also evidence that it's related to cardiovascular-related mortality as well. 27:40 But also a very interesting piece of data that Bill published was looking at smokers. 27:47 And everybody knows smoking is terrible for your health. What can you do to accelerate the aging process, like smoking, right? 27:53 Smoking cigarettes, tobacco, it's terrible. 27:59 And this was so interesting. The omega-3 in smokers that had a high omega-3 index, so they were smoking, 28:07 but they were also eating a lot of fish, supplementing with fish oil. They had an 8% omega-3 index. 28:13 They had the same life expectancy as non-smokers with a low omega-3 index. 28:19 In other words, smoking was like being deficient in omega-3. I was just like... 28:24 I was blown away by that. Like, there's a beautiful graph in the paper, I forgot what journal it was published in. 28:30 It was a couple of years ago, but I mean, it's just kind of mind-blowing. So omega-3 is... There's so many different roles that it plays in the body. How omega-3s reduce inflammation, a key driver of aging 28:37 It accumulates in cell membranes, plays an important role in the way transporters 28:43 and receptors function, because all those things are embedded in the cell membrane. And so, for example, glucose transporters at the blood-brain barrier are altered. 28:52 They're not functioning well when DHA is deficient, and that can cause 28:59 less glucose to get into the brain. That obviously leads to many problems. It's also the metabolites of EPA and DHA are these specialized pro-mediating... 29:07 They're specialized pro-resolving molecules. And so they resolve inflammation in a very efficient and timely manner. These are the mericins, the protectins, the SPMs, the resolvins. 29:17 These are playing a very important role in inflammation. I think there has been now enough evidence that inflammation, chronic, low-level inflammation 29:27 is a driver of the aging process itself. In other words, not just driving, increasing the risk of cardiovascular 29:38 disease and dementia and cancer, which it does, but just the process of aging. 29:43 And so it's affecting all those things. And inflammation is a term that's used, which is kind of like the activation of 29:53 the immune system is accelerating the aging process, and it's known as inflammation. There's neuroinflammation, and there's been these seven pillars of aging, where you 30:03 look at all these physiological processes that are happening, like genomic instability 30:09 is one, protein misfolding is another, and there's also this neuroinflammation. 30:15 The only thing that was really overlapping between brain aging and 30:21 just aging itself was the inflammation. That was the most important thing that was accelerating everything in 30:28 the brain and also aging in the body. So having omega-3 is, I think, one of the easiest things that someone can do 30:37 to improve their inflammatory process, to improve the structure and function 30:43 of their transporters and receptors. And I know you're going to ask me some research I'm most excited about. Omega-3s protect against muscle disuse atrophy 30:50 I'll give you a preview of that. I'm also excited about a new role of omega-3 in muscle mass and also 30:59 sensitizing amino acids in skeletal muscle. So there's been some work from Chris McGlory, who I had on my podcast just yesterday. 31:10 He's actually shown that omega-3 is playing a role in disuse atrophy and through a 31:16 mechanism where it's not inflammatory. It's not the anti-inflammatory effect of omega-3. 31:23 It's actually doing something anabolic. It's somehow affecting muscle protein synthesis, and he thinks it's actually 31:31 sensitizing muscle to amino acids through some unknown mechanism they're trying to figure out. So I think I'm pretty excited about that new research coming out. 31:40 Muscle mass obviously is an important factor in aging as well. But I do think that... Why avoiding fish during pregnancy is a huge mistake 31:45 So when it comes to omega-3, what do you do? I mean, obviously, if you can eat fatty fish that's high in omega-3, salmon, 31:52 mackerel, sardines, these are all pretty good sources of omega-3 that are also 31:58 low in contaminants like mercury, PCBs. By the way, there have been now studies that have come out showing that even 32:07 though fish have these contaminants, that the omega-3 fatty acids protect 32:13 against them, and even during pregnancy. So there was this big push decades ago about pregnant women should avoid 32:20 eating fish because of the mercury. I think that was a huge mistake, huge mistake, and I'm actually involved in a 32:27 study looking at omega-3 index in cord blood and neurodevelopmental outcomes. 32:34 But there's been a couple of studies. One, I think big one was in 2015, American Journal of Pediatric published that 32:44 basically the omega-3 fatty acids, women eating fish, the omega-3 fatty acids protected against any neurotoxicity. 32:50 And in fact, those children had better neural outcomes than women that avoided fish. 32:56 There's also been studies looking at omega-3 like fish intake and intelligence in... 33:04 So fish intake during pregnancy and intelligence at one year or seven years of 33:09 life, I forgot all the follow-up times, but it was shown that omega-3 was correlated with 33:17 improved intelligence if the mothers were eating fish, and they were actually using mercury as a biomarker to basically validate their dietary recall because the women that 33:29 were taking in more omega-3 had higher mercury. And guess what? The higher mercury was correlated with higher intelligence in the children, 33:37 not because mercury is improving intelligence, but because the omega-3 is. And the omega-3, the mercury doesn't even matter if you have the omega-3 there. 33:46 It's really protecting against any potential toxic effects of mercury. So I know that was a bit of a tangent. 33:54 It's important because people are kind of scared of eating fish and there are some fish that you should be scared of, like swordfish, which is terribly high 34:02 in mercury and not so high in omega-3. But things like salmon, wild-caught salmon is low in mercury, high in omega-3. Omega-3s are a low-hanging fruit for improving cardiovascular & brain health 34:09 Also supplementing is, I think, a really important option. So looking at the 4% omega-3 index, comparing it to the 8% I mentioned, the five-year 34:18 increased life expectancy, I think that there's been some studies showing that 1.5 to 2 grams 34:25 a day supplemental omega-3 can bring people from a 4% omega-3 index to an 8% omega-3 index. 34:31 Now keep in mind, you know, the FDA, people are prescribed four grams a day 34:38 of either Levesa or Vasepa, which is the purified EPA, and that's very safe. 34:47 So, you know, this is a... 34:52 Omega-3, the way I like to think of it is it's got the safety profile of a nutrient, but it 35:00 is pharmacologically active and, you know, and so many people are not getting enough of it. 35:08 Something like 80% globally do not get enough EPA and DHA, and like 95% of people in the U.S. 35:15 do not get enough. So very important in respect to the way we're aging, you know, I think it's 35:22 important for cardiovascular health. I think it's important for brain health and throughout the lifespan from infancy to old age, important. 35:31 So that's sort of my spiel on omega-3. I think it's a very low-hanging fruit and important thing that people can take in. 35:42 Well, thank you for Kalea: doing some nutritional myth-busting. I think you've made a compelling case that we should all be aware of our 35:48 vitamin D status and our omega index. I think our audience will not forgive me if I don't dive into this What to look for when choosing an omega-3 supplement 35:56 supplement piece for just a minute. I saw a debate raging on a functional medicine group yesterday about whether 36:04 or not omega supplements are contaminated with things like PCBs to the same 36:10 degree that the whole fish would be. And if we need to be concerned about environmental toxicity in 36:16 supplements, I would just love to Rhonda: hear your perspective. Yeah. My perspective, again, is it's nice to get a quality supplement. 36:27 And I think there's a few things that are important. One, I think triglyceride form. Yeah, Levasa and Vesipa are in ethyl ester form. 36:37 Ethyl ester is not incorporated into cell membranes quite as readily. 36:42 It's not as bioavailable. It absolutely has to be taken with food, preferably with a higher fat meal. 36:47 But some people, if their doctor prescribes it, they're going to take it, and compliance is an issue. 36:54 So triglyceride form is more bioavailable. It does incorporate into cell membranes much better. 36:59 And I think that's important. Two, I think oxidation status. 37:05 So fish oil is a polyunsaturated fatty acid, so it is prone to oxidation. 37:10 There are isolation protocols that can be done that can minimize that oxidation, such as 37:17 doing it under liquid nitrogen, for example. And there are third-party testing sites that will test omega-3 oxidation status, and they 37:26 also test PCBs, mercury, and everything. I think the best one that I use is called the International Fish Oil Standards website. 37:33 It's IFOS. And there's a ton of different brands on there. 37:38 If you go to their products sheet, you can click on the product, and then they have batch numbers for all the different types of omega-3 supplements that are out there. 37:48 And then you can then look at the raw data. You can look at their oxidation status. You can look at how high the mercury and PCBs are, all those things. 37:57 I would say the most important thing is concentration of EPA and DHA, triglyceride form, and then perhaps the oxidation status. 38:07 I think because most of these fish oil supplements are purified, they are run through a column, they are purifying away a lot of these toxins and stuff, 38:18 that it's not as big of an issue. The most important thing, though, is the omega-3 fatty acids protect 38:24 against the potential negative effects. In the developing fetus, where they're so much more sensitive, so much more sensitive 38:31 to the mercury, the PCBs, and everything, the omega-3 fatty acids are protecting. And that's the study I like to cite whenever I get that question 38:38 about, but what about the toxins? But what about the toxins? It's like, here's the thing. 38:44 Focus on what we need to be getting. If you focus on the toxins, the toxins, you're not going to get any omega-3, or 38:52 you're not going to be getting enough of it. And I think that is way more detrimental than any little amount of mercury or PCBs 39:02 that are going to hitchhike in, because the omega-3s are so good at lowering inflammation, 39:07 and that's kind of one of the major things that you're worried about with those things. 39:13 To me, it's kind of like a levels thing, where it's like, yeah, but you're getting so much more of that other thing that's going to negate the potential 39:20 negative effects of the PCBs and mercury. So IFOS, good source. Labdor is another one. 39:27 They kind of have a different – they rank things, and so most of the time, they're sold out of the most top-ranked supplement. 39:34 But you can go on IFOS and find tons of other supplement brands, and regionally. 39:40 So like Canada, if you live in Canada, you'll find some that are found in Canada or Europe or U.S. And so I think that go out there and find a supplement that makes you feel good. 39:50 It's got a high level of EPA and DHA. It's got low oxidation, perhaps lower mercury, and don't sweat the small stuff. 40:00 Very Kalea: practical advice to help us choose a supplement. I think with your insights and the resources that you've shared, we have a good idea of Hormesis: Why intermittent stressors are beneficial 40:07 what micronutrients we should focus on, so I'd like to shift our attention to exercise. I know you're interested in talking about that as well. 40:14 Before we do that, in your work, you explore the benefits of certain types of stress 40:20 that might include exercise or fasting or hot and cold therapies, and I thought it would be a good time to introduce this concept of hormesis, and I was hoping you 40:28 could give us a little bit of a primer. What are we talking about when we refer to hormesis? 40:35 Rhonda: Yeah, it's a term, I think it might have originated from some of the plant phytochemicals. 40:45 Boy, I forgot the author of the book, but it refers to exposure to a low 40:53 level of something that at a very, very, very high level could be, I don't want 41:00 to necessarily say toxic, but toxic. It could be bad for you. 41:06 You're exposing yourself to, for example, exercise. Everyone knows exercise is very beneficial, but if you were to just nonstop exercise 24 hours 41:15 a day and keep doing that, you would collapse. It would be bad, right? 41:22 Exposing yourself to a little bit of stress, basically, we have all these genes in our bodies that are activated in response to that stress, and these are antioxidant genes. 41:32 They're genes involved in inflammation, so anti-inflammatory genes. They're genes that are involved in clearing out damaged things, so this is autophagy. 41:43 They're genes in repairing DNA, so all these things get activated. The activation of these genes outshines the little bit of stress that you 41:53 sort of apply to activate them, and so the net effect is beneficial. 42:00 Throughout our human evolution, I guess, we have been exposed to these intermittent 42:07 types of stress, whether it is periods of food scarcity because we didn't 42:14 have Instacart and couldn't just order our food and have it delivered to us. We had to go out and hunt it and find it, gather, find berries and vegetables and 42:25 things, and so food scarcity, there were periods of times when we were fasting. We were not getting food, and that activates a variety of stress response genes. 42:34 A lot of times, these are called stress response genes such as autophagy genes, which are clearing out a lot of damaged stuff within a cell, inside of a cell, and 42:44 they're very robustly activated by fasting, but they're also activated by other things like heat stress, so that's one form. 42:52 Then there's the physical activity that also, I mean, again, we humans used to 42:57 be a lot more physically active when that was our life, and we had to go and hunt 43:03 and gather, and we worked in the field, agriculture, farming, I mean, just much more stuff that we were doing by moving around. 43:10 That is another form of intermittent stress. Lots of stress response genes are activated. When you engage in physical activity, you do activate inflammatory cytokines, IL-6 43:22 being one of the big ones, but the response to IL-6 is the anti-inflammatory response, 43:28 so IL-10 gets activated, and it's more powerful, so it stays active for longer, and so the net effect is anti-inflammatory from the little bit of inflammation 43:36 that you've generated by exercising. The other example is these plant phytochemicals, so these are compounds 43:44 that are found in a variety of plants, sulforaphane being one in cruciferous plants. 43:51 There's the resveratrol is probably a very well-known one that's found in the skin of some fruits like grapes and blueberries, pterostilbene, another 44:01 one found in the skin of blueberries. There's the turmeric, the curcumin found in that, and so these are all phytochemicals 44:13 that also activate stress response genes. They also activate genes that are active from things like physical activity or 44:20 heat stress, like heat shock proteins. A lot of overlap between...the intermittent stress can activate 44:28 a whole host of these things. Some of these stress response genes are more active by different types of it, 44:34 so like thermal stress more robustly activates heat shock proteins than eating 44:40 some broccoli does, but sulforaphane does activate heat shock proteins. Sulforaphane's found in broccoli sprouts, so you'll get a lot of overlap between 44:49 them, The bottom line is that our genes were meant to be pushed by intermittent 44:55 types of stress, and we've lost that. We've lost that ability to push them. 45:01 I mean, not the ability, but we've stopped doing it, and I think that it's had a 45:06 detrimental effect on the way that we're aging, our predisposition to age-related diseases 45:13 as well, because you want to clean up stuff. You want to keep pushing the antioxidant, the anti-inflammatory, the preventing the protein 45:22 aggregation, the repairing the damaged DNA. That stuff is important because all that stuff is happening every day just 45:27 from normal metabolism, normal immune activation, normal going out in the sun 45:33 and ionizing radiation, and then you add on top of that modern day living, air 45:40 pollution, chemicals we're exposed to. It's compounding, and we have to turn those stress response genes on to not only age 45:50 better, but to just even age normally. So it's very important to engage in these intermittent types of stress, 45:58 whether that's exercising, cardiovascular exercise, resistance training, going into 46:05 hot tubs in the sauna, not eating around the clock, having periods of a break, and 46:13 also eating phytochemicals from plants. I think these are all very important. 46:19 Well, I think, Kalea: as you said, we all know exercise is important, but when we look to healthy How to choose an exercise regimen 46:24 aging and longevity, are there types of exercise we should be focusing on? I heard you mention resistance training, but there's so many options, 46:31 resistance training and high-intensity interval training and aerobic training. Where should we focus our efforts? 46:39 Rhonda: It's a good question. And I think that with respect to people, people need to be physically active. 46:49 Whatever it is they're going to do and do it regularly, routinely, establish a routine, 46:57 is in my opinion, the most important thing. So not concerning yourself so much with, oh, I need to be doing this zone two, or I need 47:06 to be doing high-intensity interval training. What you need to do is do what you know you will do. 47:13 That's the most important thing. But let's say you want to step up a level and you're already like, I'm committed. “Exercise snacks” reduce all-cause & cancer-related mortality 47:19 I absolutely love the way I feel after I exercise, but I want to be doing the best 47:26 things and trying to do everything I can to maximize every type of benefit for my brain 47:33 and for my muscle and for my heart that I can. 47:38 So I'll say this, there's been these interesting studies that are called 47:44 the Vigorous Intensity Lifestyle Physical Activity, so VILPA. 47:53 And there's these large studies where people have worn these accelerometers, some sort 48:00 of smart Fitbit or fill-in-the-blank type of device that'll measure their movement. 48:08 And it's been shown from these studies, so the Vigorous Intensity, 48:14 this is basically not just walking. This is like you're going to more of a maximal heart rate or close to it, so you're more 48:26 like maybe 80% estimated max heart rate. And doing something for anywhere like one minute to three minutes, three times a day. 48:39 So this is like the quote-unquote exercise snacks. This is like, okay, I'm at my desk, I'm working at my computer, I'm going to 48:46 get up and I'm going to do one minute of burpees, or I'm going to get up and I'm going to go sprint down the street and back, or I'm going to do a hill sprint. 48:54 Anything that is so short, but intense, and then you just get back into whatever you're doing. 49:00 So it's not so disruptive. You don't have to have a gym membership. You don't have to go and get in your car and drive somewhere. 49:07 You don't have to think about it and carve out time in your day. You just do it. You just get up from your desk and you do it. So this is one minute to three minutes, three times a day. 49:16 Have shown that people that do this, again, this is measured by actual data, empirical data, have anywhere between a 30 to 40% lower all-cause 49:26 mortality and cancer-related mortality. And to me, I find that very exciting because one, it's so doable. I think it's so doable for people and creating an environment within work communities, within maybe families or wherever you spend the majority of your time, schools, I think. I think that this is something that could be adopted by corporations, again, just by our environment that we're spending our time in, work or school. And it's going to be so beneficial for overall health. And not only that, you feel better after you exercise. And so the vigorous intensity is a little bit different than... Brain benefits of lactate from vigorous exercise 49:34 Some people like to go for long runs. They like to go for long bike rides. They're more of that moderate intensity type of exercise. 49:42 And that's great too. If that's what you're doing and that's what you love doing, there's tons of studies 49:48 showing that being physically active, particularly if you're going on a longer run 49:53 and you're engaging in 150 minutes of that normal, moderate type of aerobic exercise per 50:00 week, that you're doing really good, right? So it's not that you have to go and do the vigorous intensity, although I do think 50:07 there are added benefits on top of that. And those largely have to do with the brain because when you are... 50:16 When you're going, when you start to reach above, when you're getting to the 80% 50:25 estimated maximum heart rate and you start to get high, you can't generate energy from 50:33 the oxygen that you breathe in quick enough. And so your mitochondria, which are the major source of energy generating organelles inside 50:41 of your cells, they require oxygen to make ATP, which is the energy I'm talking about. 50:48 So you can't get that oxygen quick enough for the mitochondria to do it. And so you're forced to make energy outside of the mitochondria and 50:54 you make it by using up glucose. And so the glucose then gets metabolized into lactate. 51:03 And lactate is not a waste metabolite like it was widely believed for many years. 51:10 It's just waste metabolite. It's not only a waste metabolite, it could potentially be harmful because it was thought to be causing muscle soreness, complete and other... 51:19 Not true. Nonsense. Not true. So lactate actually is a signaling molecule. 51:27 It has been shown to activate brain-derived neurotrophic factor at the blood-brain barrier. 51:33 It activates it. It also gets into other tissues, including the brain, through this MCT transporter. 51:42 And it's used for neurotransmitter synthesis, norepinephrine uses lactate, serotonin, dopamine. 51:50 It's used for energy instead of neurons. It's a very efficient source of energy. 51:55 So lactate can be used to make energy. 52:00 It's converted inside the mitochondria and used as energy. And this is in the brain. 52:06 This is in other tissues as well, like the gut. Lactate's really important for the gut. So I think that there's a role of high-intensity interval training 52:15 or vigorous types of exercise. I say high-intensity interval training because it's hard to keep that level of 52:21 activity up for more than an interval. I mean, you're pushing it all the way and then you taper down, right? How blood flow generated from aerobic exercise kills circulating tumor cells 52:29 So I do think the vigorous type of exercise has a special role 52:35 in, I think, brain health as well. But also I think cancer prevention is a big one too. 52:42 I mean, aerobic exercise is very important for cancer prevention. 52:48 And specifically, I think that there's some interesting mechanisms where the intensity of exercise actually also seems to be important. 52:55 So there's a circulating tumor cell. 53:02 So these circulating tumor cells most of the time are when someone has a primary tumor. 53:09 So they basically have been diagnosed with cancer. And so at that point, the goal is, okay, well, how do we get rid of the 53:16 cancer and prevent metastasis, right? We don't want the cancer to spread. Well, these circulating tumor cells escape the primary tumor site. 53:24 They get into circulation and then they go elsewhere and then establish camp there, right? 53:30 So the metastasis process. Well, exercise itself, there's something called sheer force. 53:35 The sheer force of blood flow going through the circulatory system itself 53:43 kills these circulating tumor cells. And it does it because these tumor cells have these mechanoreceptors on their cell surface. 53:50 And they're so sensitive to movement. It's almost like a hurricane. 53:56 It's like a hurricane just coming through and just wiping it out. And so there's been studies showing that the people that have been diagnosed with either 54:05 colon cancer or breast cancer, when they engage in physical activity, aerobic exercise, 54:11 they are circulating tumor cells drop down. 54:17 They're less likely to have cancer recurrence, I mean, dramatically in some cases. You're talking like 40% and they're less likely to die from their cancer. 54:26 So cancer prevention, but also important role for cancer recurrence 54:32 and cancer mortality for people that have already been diagnosed with cancer. I think that the big thing here, there's been a lot of, oh, what type of exercise should I do? Rhonda's workout regimen 54:42 I think you should probably just do what you can, do what you're going to do. Probably good to do both. 54:48 I do a lot of Tabatas. And so I go between my all-outs and also I'm in a zone three, sometimes a zone 54:58 two when I'm sort of tapering it down and before I'm about to go back all out again. And I do that 10 or 15 minutes a day, five days a week. 55:07 And then I also like to do resistance training. And that's another muscle mass and maintaining muscle mass, so important. 55:16 Building up that muscle reserve earlier in life because it's kind of like, I forgot who it was. I think it was Brad Schoenfeld. He's an exercise physiologist that I had on my podcast and he's really an expert in resistance training. And he gave this analogy that I love that was like your retirement fund, right? You contribute to your 401k, you contribute so that when you're older, you have money there so that you can retire and live off of it. Well, muscle mass and even bone mass too, and resistance training is one of the best ways to build bone density as well. You got to build it up. You got to build it up. 55:22 And once you start to reach a certain age, it becomes very hard to gain muscle mass, 55:27 although you can still gain strength. And so you have a harder time gaining that mass, but you're losing it. 55:35 And so it's kind of like the more you start with, the losses aren't quite as big, right? 55:40 So I think resistance training is very important for that as well. And it's something I've always been a aerobic exercise junkie, you know, I loved long runs. I haven't been doing as many long runs and that mostly comes down to my lifestyle. I think once I became a mother, a working mother, you know, it was much more challenging for me certainly to go to the gym. Like that's way in my past, like I have no time for gyms. But like even going for longer runs, I do still do that. I don't do it as frequently. Like it's more like, you know, an occasional thing I do just because I love it. Now I find that it works with my schedule. Every morning I get on my Peloton bike, every single morning during the week. And it's just a habit and I do it every day. And I feel amazing after, I feel sharp, you know, lactate is important again for neurotransmitter synthesis and stuff. And so, you know, it's the feeling that I feel, mood as well. So, you know, all those things are important. HIIT ameliorates adverse effects of sleep deprivation 55:46 And I think that you have to find something that you can incorporate into your daily routine and that you will do. 55:54 And you know, you want your heart rate to get up. You want to sweat. You want to be tired. Like you want to feel tired afterwards. 56:01 And I think exercise, whatever way you can do it where you are at least getting 56:07 your heart rate up and you are flush in the face and you are like, you know, when you're working out, you can't talk, right? 56:14 To some degree. I think that's good. And there's been studies that have looked at, you know, I think 56:21 exercise can forgive a lot of sins. And I'll say this, you know, I, during when I was a young, you know, a new mother, my 56:30 son was a newborn and all the way up and through the first year, I mean, there was just so much disruption to my sleep that, and there's nothing you can do about it. 56:40 I mean, like we all know how important sleep is for health, for brain function, for blood pressure, everything, right? 56:46 But when you're a young, I can only speak as a mother, like I can't speak for being a father, but I think the father's sleep is also disrupted somewhat too. 56:55 Mothers though have to, they're breastfeeding. There's no, there's, you have to feed your baby. 57:00 There's nothing you can do. In a way, if you think about all the detrimental effects, it can be very discouraging. 57:06 You're like, I am, I'm doing terrible things to myself and there's nothing I can do about it. Well, I, I was wearing a continuous glucose monitor at the time and my 57:16 blood glucose, my fasting blood glucose levels were just through the roof. And it was crazy. 57:21 You know, I was eating the same diet and it wasn't until I got back into my, I was 57:27 doing a lot of spin classes back then. And it wasn't until I got like on, on the Peloton or the exercise bike doing high 57:35 intensity interval training that all of a sudden it normalized my, my blood glucose levels, even with the interrupted sleep. 57:41 And then I went into the literature and found, you know, studies showing high intensity interval training can basically ameliorate the negative effects of sleep 57:49 deprivation on blood glucose regulation. And, you know, so clearly scientific evidence of it. 57:56 I had anecdotal evidence as well. But there's also was a pretty recent study looking at sleep and all cause mortality. 58:04 There's lots of those out there. You'll find, of course, people with, you know, disrupted sleep, shorter, you 58:11 know, much, much shorter sleep durations have a higher all cause mortality. However, this, this recent study also looked at physical activity and it was interesting 58:20 because sleep, you know, quality and quantity, again, was associated, so lower quantity was 58:27 associated with higher all cause mortality, but only in people that were not physically active. In other words, physical activity forgave the sleep disruption, the, the poor sleep. Exercise is the best longevity "drug" 58:38 I think that if there's a message here, it is that the most important 58:43 thing that you can do in your life is to sweat and get physically active. 58:49 Like there's nothing that is going to be better for you. No aging drug, nothing. 58:54 Nothing's going to be better than, than what exercise can do at the moment. And I think that's, that is, is the, is the main message that like, you just 59:03 need to be like, if you care about aging, everything from skin, skin aging, like there was a study showing that people that are physically active are 20 to 50% 59:12 less likely to have collagen breakdown. I mean, it was just amazing. Everything, brain health, cardiovascular health, you know, it's, it's just, it's, it's 59:21 the most powerful, I would say, longevity drug you're going to get, in my opinion. 59:28 Kalea: Rhonda, I so admire your passion for this topic and this conversation today has made me feel so excited to see you present at our annual international conference. 59:37 I wanted to thank you so much for sharing these real practical takeaways combined with the research briefs. 59:43 We can't wait to see more. And we really look forward to seeing you in Rhonda: Orlando in June. 59:50 I look forward to it as well. It's going to be a fun FoundMyFitness · 28 replies @Thewestslope 5 months ago (edited) The magic elixir: exercise. Though personally I would not target longevity but rather quality of life. 33 Reply 4 replies @flexjay87 6 months ago Dr. Patrick is a Rock Star when it comes to Education, Information, and the ability to relay knowledge to the laymen. 147 Reply 1 reply @ricosaurus 6 months ago (edited) As a biochemist, I tend to regard online health purveyors with skepticism. But listening to this, I am impressed. For example, the Dr often states the difference between the associations -- which we typically get from observational studies, and causality, which is hard to determine especially with whole humans. She also ties her discussion to enough modern biology and science so that the motivated have a good starting point to learn more. Biology is really complicated, and she does a good job of explicitly distilling practical knowledge from ongoing research. I'll be tuning back in. 342 Reply 35 replies @Kogen123 5 months ago Rhonda Patrick is the best. Love that she never hesitates to name the mechanisms and chemicals involved. 30 Reply @superdaki9943 6 months ago This woman needs to be protected at all cost! 14 Reply 1 reply @user-mh1mv8xn4t 2 months ago 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! 8 Reply @arcademania7544 6 months ago My two favorite subjects... Vitamin D and Omega 3!! 52 Reply 1 reply @pattifisk1829 5 months ago I love Dr.Patrick's soothing speaking voice. 17 Reply 2 replies @dwaynemcallister7231 6 months ago The Doctor nailed it when she mentioned the health benefits of exercise, if one could put those benefits into a bottle it would very valuable, better than anything else. 82 Reply 5 replies @alexandermills382 6 months ago Dr Rhonda Patrick for Health Minister! We need you so bad! Alex in Norway, retired practioner. 11 Reply @vynejohnson3316 5 months ago 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. 15 Reply 1 reply @Nodularguy1 6 months ago 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. 87 Reply 1 reply @HSLSFirst 5 months ago Dr. Patrick is the only one on YT that always circles back to the most important supplement - Exercise! 10 Reply @4406bbldb 5 months ago 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. 18 Reply 1 reply @robtrombino8943 6 months ago (edited) I’m vegan. My daily intake is a protein smoothie made with 40 grams of pea protein powder mixed with frozen organic strawberries and dark sweet cherries, almond butter, ceylon cinnamon and Stevia. In addition, I take the following supplements, which I did a ton of research on for not only the right dosage, but also for the cleanest and the most bio-available versions, and of course, all vegan. L-Citruline, B12-Complex, Omega-3, Zinc, Potassium,Tart Cherry, Quercetin, Saw Palmetto, Selenium, Calcium, Creatine HCL, BCAA powder. I've been on this diet for over three years now. I weight lift and walk/hike. I just turned 67, and feel 37. Cheers! 23 Reply 8 replies @mvrao29 6 months ago Dear Dr. Rhonda Patrick, your podcasts are very knowledgeable and practical. You are the best expert on healthy living and longivity. 40 Reply 2 replies @guygadbois1068 6 months ago (edited) Used to be obsessed with longevity, then got brain cancer at 31. So, ageing is one problem I don't have to worry about anymore! Not many people know but brain cancer kills more people under 40 than any other cancer, and treatments haven't improved in 50 years. 56 Reply 12 replies @frankkasper5726 6 months ago Dr. Rhonda is one of the smartest doctors I've seen on YT and love listening to her!!! 33 Reply 7 replies @ileanamuntean7338 6 months ago Dr Patrick is an amazing human being. All this important information given freely to everyone with kindness and concern for the health of humanity. And no ego trip. 19 Reply @deborahlarson2650 6 months ago Excellent talk !!! Thank you. I need to make exercise a habit (again). I let life detour me. But , danced and worked out through my 30's, 40's & was very physically active 50' - early 60's. Unknowingly, stopped when it is most important for the rest of my life. Almost 70 & feeling the limitations. 33 Reply 4 replies @pauldodd2120 4 months ago The problem with advocating 8 billion people eat more seafood is that it's not at all sustainable. 6 Reply 1 reply @nomparfait 5 months ago For yrs my D level was dangerously low even w/ regular & elevated supplementation until I started taking K2 w/ it.K2 seemed to make all the difference! 13 Reply @pohaa 5 months ago 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. 5 Reply @cherelllynes3019 6 months ago Love Rhonda, a wealth of knowledge. Great presenter too for allowing her to speak freely :) 12 Reply @johnsonkabuga1919 6 months ago Nice stuff Rhonda. Thanks for debunking the myth about fish consumption in pregnancy, lactic acid in exercises and all that information about vitamins . As usual I enjoy listening to your podcasts which is full of useful information. Keep it coming. Blessings 34 Reply @James-ru8rb 3 months ago (edited) I discovered Dr. Patrick a few months ago and can't get enough of her exercise science lectures. Listening to her takes me back to my college classes in this very field. Plus, she continually cites research articles throughout her videos which back up her lectures. Strong work!! 1 Reply @nigelsteel6239 6 months ago The trouble with Kale and Chard for Magnesium is they are also high in Oxalates, thereby putting you at risk for kidney stones. 17 Reply 9 replies @heyphilphil 6 months ago 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 16 Reply 2 replies @mariafryer9623 5 months ago As a 26 year old I really appreciate the title saying “improving aging” instead of “anti-aging”. I want to look forward to aging so thank you for using positive words! 8 Reply @christophernorman2781 6 months ago Rhonda, you are always looking younger. Congratulations on your discipline. 4 Reply @TracySteenMoveDaily 6 months ago Notebook is full again! Thanks Dr. Rhonda, I love learning from you. 6 Reply @peterbeyer5755 5 months ago (edited) 14.22. Exercise is the number one thing according to Dr Rhonda Patrick! Being physically active! Moving. 5 Reply @Mimi-vegi2go 6 months ago Thank you for having Dr. Rhonda Patrick she has a depth of knowledge in the subject of health I love how she simplifies for lame people like me I love to listen to her your massage is super valuable …… thank you!!! 7 Reply @yvettewilliams5967 4 months ago I can listen to Dr. Rhonda all day. Thank you, so much credible information! 2 Reply @thinkandrepent3175 5 months ago So glad I found Dr. Rhonda, she is actually cares about peoples health! thank you 2 Reply @mingzy 4 months ago One of the best health podcast / talk I’ve heard … thank you! It’s so clear, detailed and easy to understand for the layman. 2 Reply @williamhilliard7386 5 months ago 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. 3 Reply @chrisg8995 3 months ago Yes to graphics and studies!! Never seen anyone else do it so theroughly. Love it. Thank you! 1 Reply @Utoko 2 months ago I just wanted to say it is great that you are not making a tradeoff for more content. Many good channels getting into the grind of at least 1 video each weak and then they include more and more topics and more and more trending guest. which finally removes the initial value proposition and makes them just another youtuber for views. This channel keeps the quality high since 10 years already. So thank you. 1 Reply @cameronmueller 5 months ago Thanks Dr. Patrick, you're an inspiration for many young human biologists!! 4 Reply @kali542 5 months ago hormone replacement therapy has helped me age (57 Female at birth) well. I have 2 older sisters that did not use HRT and they have teeth & bone loss, depression & anxiety, chronic pain & a myriad of symptoms that I do not experience. 5 Reply 1 reply @paulaarchuleta8684 4 months ago Love all the graphics and studies Doctor Ronda Patrick provides. 1 Reply @kencarey3477 6 months ago I could listen to Rhonda all day every day! I have implemented everything I have learned from her 11 Reply @denedbell13 2 months ago You are saving lives, Rhonda! Thank you! Reply @alsace61latimer25 6 months ago Thank you Rhonda. Great message. 2 Reply @esotericsolitaire 4 months ago It's so nice to hear an articulate, educated person speaking about a subject based on sound research. 1 Reply @RubiksBotES 5 months ago 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 2 Reply @kimdavis1091 5 months ago I’m 62 (yesterday) gulp… & hit all of the boxes Dr Rhonda mentions & feel FANTASTIC… a true testament to this all ️‍️ 1 Reply @sphinxy_phoenix 5 months ago Thank you as always for your dedication and work!! 2 Reply @lynnpurfield9430 5 months ago Thank you Dr.Patrik, a great podcast 2 Reply @christopheklinger3217 6 months ago Always good to listen Miss Rhonda Patrick explanations. 2 Reply 1 reply @repriser9876 6 months ago Very good presentation because she added remarks and snapshots of the research. 4 Reply @user-tw1zl1yh1q 6 months ago absolutely love this.. and would love to arrange an interview to continue this conversation with Dr Paul Clayton or Dr Colin Robertson with the research and use in elite atheletes and so many European sporting and olympians...gaining energy and faster muscle recovery! not to mention the pregnancy so important for brain development.. so much happening finally in this space, because just knowing to take omegas is one thing, but those omegas need to be doing at a therapeutic level!! love you work 7 Reply @rickyaznmartin 5 months ago $2.00 Thank you for everything! 2 Reply @theodorabravis3170 5 months ago You are exceptional Scientist and human being 3 Reply @crsp76691 6 months ago Big fan, thanks for all the great info Dr Patrick!!! 2 Reply @lindabohl2454 5 months ago Ronda is giving important information on aging ! I feel blessed to have come across this video! (3:00 am). Thank you for sharing!! ps @ 74 I need all the help I can get.🇺🇸 4 Reply @supernova1976 5 months ago I did a similar experiment on myself about 5 years ago, i went from Omnivore to keto to vegan, 3 months keto followed by 3 month whole food vegan. My total cholestrol went from 5.5 to 7.6 , ldl went from 4 to 6, hdl went up slighlty. Triglyceride 1.5. on the vegan diet total droped to 4.9, ldl 4 and hdl plumited to the lowest i have ever seen at 0.65. triglycerides doubled 3.3. curently back on omnivores diet. 3 Reply @theinterfaithshepherd9075 5 months ago Best and most useful information on the internet!!! 2 Reply @gloriaporcelli5365 1 month ago Thank you Dr Rhonda Patrick !! I love how well you explain the importance of supplementation and the science supporting its use . Reply @MidwestMoe 5 months ago Great production. I enjoy learning from your videos. 3 Reply @nuvamusic 2 months ago The single best video I would currently recommend for anyone looking for an overall scientifically-based advice related to longevity. 1 Reply @rajeshtanwar2445 6 months ago Extremely valuable analysis covering various aspects of the overall health- factors contributing to maintain a good health or lack thereof affecting the health adversely. Scientific and rational.. Thank you so much for sharing this insightful and unique analysis. 5 Reply @GregQchi 5 months ago Fantastic and very much appreciated! 2 Reply @XRinger 6 months ago Thanks for posting this info. I try to stay up to date, but some of this was new me. I keep up with just about everything but copper. We have copper water pipes, maybe that helps.. You have given me motivation to get back on the fittess bike again. We were using it as a coat rack. Now cold weather is back, a work out helps keep me warm. 78th birthday coming soon! 4 Reply @RobertWadlow292 3 months ago Thanks for this. Your wisdom is very much appreciated 1 Reply @patangel1652 6 months ago This was absolutely brilliant. Thank you both so much 8 Reply @tousdr 3 months ago (edited) Love what she is talking about. Love the way she doing it 1 Reply @hugechimp 5 months ago LOVE Dr. Rhonda.. 2 Reply @Thaythichgiachanh262 4 months ago Thanks for all your great advice. I really enjoy watching your videos, they provide a lot of knowledge and are very helpful on a daily basis in choosing food when shopping, etc. Thank you 1 Reply @jlappin6277 1 month ago Your work on vitamins and supplementation along with your mineral supplementation .well I have to say is a beautiful gift to all that want to listen. Thank you for spreading the healthy information. That is a blessing for all that choose to listen. Reply @janetgillespie6590 5 months ago Eggs are good for vitamin D particularly during winter, cheaper than supplements. 7 Reply 4 replies @indirajayaraman4758 5 months ago I am 67, a Sourh Indian lady, and agree fully that exercise makes one really fit, especially after 50+. I do the 100 meters in 18 seconds and recently won the bronze in the World TCS 10 k with a timing of 1 hour 9 mins. I coach tennis and teach piano on weekends. My 5 young grandkids are impressed. I am a life long ricebased vegetarian.. 2 years zgo I threw out dairy and extra oil after listening to Doctor John McDougall. I take no supplement other than B12. Sunshine gives me vitamin D and nuts and fruits give me other vitamins. 8 Reply @king-yq5xj 5 months ago It is important contentt; to say the least. Thank you, Dr Rhonda Patrick, 2 Reply @shirleygriffin7672 6 months ago Thanks for sharing. Stay active........... from the Ozarks USA 2 Reply @crislok6914 6 months ago I love you Rhondayou are brilliant 3 Reply @_Onlime 6 months ago I heard about Rhonda Patrick a few years ago. While there are more things I could do, I'm slowly implementing new habbits. I've managed to get my vitamin D levels under control and I noticed a huge difference once I stopped being vitamin D deficient 6 Reply @stevesteve7175 1 month ago Dr. Patrick is brilliant. Outstanding content. Reply 1 reply @merlinrubyyoda 5 months ago GREAT VIDEO!!! Thank You!!! 1 Reply @danielpohl3306 3 months ago Amazing video. Thank you. Subscribed! Reply @larryo.6289 5 months ago Dr RP is the GOAT 2 Reply @teresamoews6695 5 months ago Great interview!!! 1 Reply @ef5842 5 months ago (edited) I heard a doctor say, take a total of one gram a day of a variety in combination of different magnesium types as in orotate, threonate, citrate, tirosine, and etc., divided up throughout the day. My question is, how do you take the capsules: with water, juice, or certain foods or certain other supplements? Thank you. I loved this discussion. 3 Reply @darbysuntrup1499 5 months ago Awesome. I actually listened to the whole thing!!! 3 Reply 1 reply @peterazlac1739 5 months ago (edited) There is a wide range of recommendations on the optimum level of vitamin D3 in blood with many stating between 20 and 50 ng/ml. However, there is clear data showing to have the optimum immune response the level needs to be over 50 ng/ml with an upper limit of 100 ng/mml though there is little evidence of toxicity from high levels and 30,000 IU per day can be taken for several weeks to achieve the desired value. As for omega 3 the only safe fish are the small ones - sardines, anchovies, mackerel or Alaska salmon with farmed salmon a health risk. Omega oils other than from krill may well be a poor form due to the extraction method using solvents. 3 Reply @DemetrioSahaquiel 5 months ago (edited) My mum had breast cancer, thankfully remissed, and her doctor told her to avoid all supplements to prevent a relapse, because, she said "contain estrogen". I know certain vitamins are not recommended, like certain B vitamins, but I also heard something similar about omega 3 and D3, when dealing with patients surviving breast cancer. Can you please address these remarks and say if they are based on facts or rather conjectures? 3 Reply @louislerma545 5 months ago I like Ronda me being a diabetic I have learned a lot from her you have to pay close attention to what she says to understand the profound, teaching she does, she is very intelligent 2 Reply @gloriagiorgi1026 5 months ago I’ve always had them since my 30s. I’ve recently started sauna and sprinting. I’ve been intermittent fasting for the last 3 years but I’ve never tracked any improvements as I had no idea I could get any. I hope it will happens as I’ve stopped sclero therapy as I know it’s not a healthy let alone permanent solution. 3 Reply @dannybarrera7637 1 month ago Thanks for sharing so much legitimate information(in a sea of internet medical misinformation; even MD's with bigger egos than scientific rigor). Every presentation I learn new nuggets of information. Reply @pravoslavn 1 month ago The young lady who acts as moderator (for want of a better term) of this presentation has OUTSTANDING elocution (diction.) Her consonants are crystal clear. And her grammar is perfect, too. One wishes she could give speaking lessons to the other mush-mouths who babble and blather and fumble as they try to speak before a camera for You Tube. CONGRATULATIONS, Young Lady... you are a Winner. Keep up the good work ! Reply @roadracing3 6 months ago "Graphics and studies on the video. Yay or nay?" YAY! 2 Reply @dannymeske3821 6 months ago catching waves is my passion! 2 Reply @user-iq8fu6xo5s 6 months ago I know many people lived over 8 0. Years never taken vitamin , regularly balanced. Homemade cooked foods fruits vegetables . 3 Reply @mariarooney6262 5 months ago Very interesting. Thank you.️ 1 Reply @mlansky7302 5 months ago thank you! 1 Reply @larryo.6289 5 months ago You know, I told my internist that I can not function without Aerobic and HIIT exercise, she just smiled and "ok". 2 Reply @don_kandon6006 5 months ago (edited) 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. 10 Reply 2 replies @milenaseymour446 2 days ago I’ve added in cod liver oil and wild caught salmon very recently and I already see a difference . Thank you great video Reply @davidkelly9833 5 months ago The impact of inflation on eating healthy cannot be understated. Thank God fasting not affected by inflation,,, 2 Reply @MHPloni-kl5ec 6 months ago Dr. Rhonda, can you recommend an up-to-date beginning book of nutrition or nutritional chemistry so we can have sufficient background info to follow you as closely as possible? 3 Reply @RafaelQuiles 6 months ago I take a great Magnesium supplement and at times I've ran out and didn't order right away and I can most definitely tell that I'm lacking it. Going to the gym now and playing this while I break some bad habits and get in the sauna later on. 7 Reply 1 reply @kencarey3477 3 months ago She is soo good 1 Reply @SRY7867 6 months ago $4.99 Thanks! 1 Reply @katc9405 5 months ago Great info 1 Reply @sylviagibson4639 6 months ago It took me 8 years of 5000iu D3 q day to get from 38 ng/ml to 58.7 ng/ml. (was 18ng/ml 10 years ago) I was stuck at 38 ng/ml for years. I also take K2, fish oil and multivitamin. 11 Reply 5 replies @TheVonnieVonVonShow 5 months ago Very informative 1 Reply @SpoileralertGMA47 6 months ago I love the idea of an exercise snack! 1 Reply @xKJayy 6 months ago Thanks Dr 1 Reply @stevencole7331 6 months ago I began going outside everyday ( weather permiting ) to get sunlight therapy . About 15 minutes . Use my bare back to absorb the rays . Amazing on the energy pickup i get . Most sun bathers sit out to long and using sunsceen filters out the rays that are benificial you might as well cover up in clothing . Of course long durations of sunlight without protection can be harmful but short periods are not . 2 Reply 2 replies @AKMcF 5 months ago Thankyou Dr, I hope you will be covering the LMHR study prelimenary findings ! 1 Reply 1 reply @ctuhena 6 months ago At ~53:50, the paper mentions shear force (sideways force), not "sheer force" (a lot of force). 2 Reply @alanwheelock1460 6 months ago love your s green smoothie 3 Reply @markrogowin7462 2 months ago Very informative. Reply @muzzletov 4 months ago €2.49 Danke! 2 Reply @ptortland 5 months ago I love Rhonda’s command of the scientific literature and her ability to share it in a practical manner. On an unrelated note, the host needs to get a decent podcast mic— she sounds like she’s talking inside a coffee can! 2 Reply @georgeindestructible 5 months ago I've red a study at NCBI about DHA and EPA between vegans and omnivores (or was it carnivores i can remember exactly, it's been 3-4 years but this doesn't matter much) where they gave pure DHA and EPA in the one group and only ALA in the other group over a period of months (iirc) and when they measured these fatty acids in the blood of both groups in the end they found out in the vegan group the blood levels of DHA and EPA was only ever so slightly lower than the other group, so, it was hypothesized that the body must've changed, specifically increased, the conversation ratio from ALA to DHA EPA (i don't remember if they accounted sex distribution since males will almost always convert much less anyway). I am unfortunately in the gene pool (and a male so f me :P) where i have very low conversion ratio from ALA regardless so i have to take DHA and EPA from animal sources such as fish otherwise i get all the know side effects of these fatty acid deficiency symptoms after a while if i switch to pure ALA sources (and before you say how i know, i had the symptoms even before i learn all about this, because i've learned about all this after i noticed the symptoms, even after trying ALA sources for months, i just knew the basics, not that there is a conversion ratio and if it changed at all or not and when, so no placebo in effect for me). 2 Reply @jesssbe5point7 5 months ago amazing knowledge, so so thankful for your videos which i have just recently came across, thank you really for sharing this great knowledge Dr. Rhonda i am wondering about the gi adverse effects you mentioned (12:41) from supplementary intake of magnesium instead of dietary intake. what is gi? also, what would be a really high dose of magnesium be that can cause that?? i do plan on doing my own digging but would love your opinion on that. the more info the better 1 Reply @richiejames928 6 months ago Fascinated with omega 3s recently and high dose EPA. been taking over 2g a day now for a few months and I feel great for it. my heart rate variability is amazing recently, Watching my recovery speeds when doing very high intensity intervals on the rowing machine had been fascinating. just wish good quality high potency omega 3 wasn’t so expensive!!! 7 Reply 5 replies @DemetrioSahaquiel 2 weeks ago (edited) I currently have a 12.85% Omega Index - I used to aim at 2g of EPA and 2g of DHA daily. I will lower it down to around 1.5g of both daily and retest in 3/6 months. Reply @AlanWil2 6 months ago Cheers!!! 1 Reply @rok1475 5 months ago Most almonds grown in US are cultivated with very high use of pesticides. So while you are eating almonds and getting desired micronutrients, you are also ingesting small amounts of of toxic compounds. 2 Reply @lucez205 1 month ago (edited) I am halfway through a third podcast here. Very impressed with Dr. Rhonda's knowledge and insight into deeper biology Not like some others who will bluntly say, "You have been eating this or that? Then you are more likely to die early as a result!" Lol I have been doing higher doses of vit D3, take K2 as well, newly magnesium citrate,which helped me with a few issues. Never knew how important magnesium was. Been on it for about 3 months now. Glad to learn you give it thumbs up. Also, eat sardines,walnuts and flaxseeds. I asked about vit D test but they get quite pricy. You need one b4 and after. Before covid they were cheap as chips but as many wanted their levels checked they pushed the price up! Naughty!! 1 Reply @missymason2377 1 month ago Pacific Island educational. No one talks about these information! 1 Reply @gleng9604 6 months ago I love this topic! My six year old nephew has autism. Which dosage of omega 3, DHA, and EPA would you recommend for kids? Also, I would LOVE to hear your thoughts on autism. Greetings from Costa Rica 28 Reply 5 replies @SVAdAstra 3 months ago (edited) I am 70 years old, and I have to take a daily dose of 11,000 IU of vitamin D3 to get within the "optimum" range. Since I am taking more than twice the maximum recommended dose, I have had to get lab tests done every 60 days for vitamin D level. After three years taking that level of supplement, my vitamin D level measures 167 nmol/L (67 ng/mL). I'm at 42 degrees north latitude and get practically no sun exposure for 8 months per year. As the saying goes: "Your actual mileage may vary." Personally, I wouldn't take that high of a dose without constant lab monitoring. 1 Reply @gambill4850 6 months ago Any thoughts regarding freeze-dried fish eggs vs. fish oil as the source for Omega 3's 4 Reply @sharonesuhr 6 months ago Dr. Rhonda, thank you. I'm not sure if you read the comments and will respond to this, but I need to know what you are using on your skin to give that beautiful golden, dewy glow! Please share. :) 2 Reply FoundMyFitness · 2 replies @markrogowin7462 2 months ago Very effective physician in communicating dietary needs to help maintain health. Reply @janpeterbennett9122 6 months ago People have really really ignored Dr. Peter D'Adamo work on blood types. This shows that we can expect a wide variety of differences between people even when you give them the same food. I get it that separating out the results etc. is difficult but people (I mean scientists) are still ignoring blood type in their reporting of diet statistics. 2 Reply @user-tw1zl1yh1q 6 months ago would love to test Dr Rhonda Patrick with a Zinzino blood spot test to check what supplements she uses. as yes the oxidation status shows that Zinzino is certainly reaching levels others haven't. . 1 Reply @minanovkiril 6 months ago main message: excercise i walk daily, 4 to 5 km, thats 1 hour of walking 1 meter per second velocity 2 Reply @lindaripp5902 6 months ago Thanks Reply @jeffm.8134 6 months ago There’s also the component of biochemical individuality. Just because one has “adequate” vitamin d level in the blood doesn’t mean they have adequate levels at the cellular level. There are labs that measure cellular vitamin d levels such as vibrant and Spectracell directly and indirectly. For me personally, if I don’t have my level in the blood at or above 124ng/ml, I’m deficient at the cellular level. I wish the test from those labs were cheaper or covered by insurance. I have used them both and observed this by comparing my Labcorp vitamin d level and their results based on same day blood draw and that’s how I know. I also heard of someone who has to keep their blood level above 150ng/ml or else their Crohn’s disease comes back. Reply @Starfish2145 5 months ago Avoid all “ seed oils” which are loaded with inflammatory Omega 6s. Use only Olive Oil, coconut oil and grass fed butter. 1 Reply @hermitdepermit1474 4 months ago Hi Rhonda, little of topic but just stumbled upon an old conversation with Tim Ferris on lyme and the gut. Do you have any updates on a working pro- biotoca I can look into? Thanks and happy hollidays 1 Reply @Bernard_Ralph_The_Realtor 4 months ago Great info Dr Patrick. Can’t help but wonder if the cohost used a filter. Reply @blakenator123 4 months ago I am kind of confused by the omega-3 part. You mentioned that there are 'less toxins' in certain types of fish and that the omega-3 fatty acids protect against toxins that are in fish oil supplements. But there are also algae oil supplements that are automatically free from toxins, yet they contain the DHA and EPA that we need. Why isn't algae oil the better alternative in this case? 2 Reply @LauradeVasconcelos 1 month ago (edited) Thank you, always great! Dr Rhonda could you please make a video about recovering over 40s, I couldn't find one here if you'd have it already please share. I'm 46 and I have been feeling very weak after strength training or running. My legs never recovered since September after a bike-packing trip... My diet is very clean and nutritious, and yes I do supplement with Omega 3 and Mag :) Cheers from Berlin Germany Reply @patriciarandallrandall9716 5 months ago I have a question. Rhonda, what do you think about getting Vitamin D from within a greenhouse that has greenhouse plastic 6 ml? 2 Reply @pratiknaikedu 6 months ago And Zinc for men as well! 3 Reply 1 reply @Joseph1NJ 4 months ago DoctorRhondaPatrickhere! Reply @2coryman 5 months ago thanks much 1 Reply @chutcentral 4 months ago (edited) I appreciate all the info, excellent job as always. However, we can't AFFORD to be testing our vitamin D and nutrient levels. Insurance doesn't cover this stuff, and we're not all in LA, where you have access to fancy doctors that cater to this crowd. If most Americans ask their doctors about supplements, their doctors will tell them they have no proven benefit and are a waste of money. As I said, we can't afford to pay out of pocket for this stuff. Saw data recently that says nearly 60% of Americans have $500 or less in their combined checking and savings accounts. So telling people to order a slew of labs and pay out of pocket is just wishful thinking by the nuevo-California rich. We need solutions and advice that DOESN'T require paying an arm and a leg for over-priced labs that our insurance won't cover. 2 Reply FoundMyFitness · 2 replies @isenseasoulinsearchforansw1257 6 months ago I work in construction as a sheetmetal worker, outside all the time and on roofs most of the time. before the summer here in sweden was over i took a general health test and my Vit-D levels were really close to being below the recommended line. not sure why. but it gives a glimce to how easy it is to become deficient in D. im white as snow for the record. 3 Reply 1 reply @ivanmontanez8856 6 months ago What is enough, what do you recommend is the recommended daily allowance? Reply @rhadoo8745 5 months ago Interesting stuff about Omega 3 index and smoking. Funny thing, I hate smoking and cigarettes, and one of the first things I asked my wife when we start dating was if she smokes, which she doesn't. If she was smoker, it will definitely be a short relationship 2 Reply @marvinfalk5959 5 months ago For those of you confused as I was on how convert IU (international units) to mg (milligrams), hint, it varies per nutrient. You won't find a generic conversion calculator like from pounds to kilos. Reply @oliverkrell9290 6 months ago Hey Rhonda, i would love to hear your thoughts on why most RCT's with vitamin D i've seen fail (i'm sure i have not seen them all) to produce outcomes. Compaired to non intervention studies find huge benifit associated with higher vitamin D levels. Could vitamin D simply be a marker for sun exposer and doesn't confer the same benifit of full spectrum light? Thanks! 6 Reply 2 replies @fibber2u 6 months ago I don't need any fancy diet or products, I find I age all by myself just fine. People say I look pretty good for 89 years old and it's true: well if I wasn't 49 years old it would be true. 3 Reply @NofirstnameNolastname 6 months ago (edited) Rhonda, I use mollers cod liver oil. Which seems like a good source to me. I only worry about how filtered it is from the toxins and metals commonly mentioned. I always hear that because it's an extracted oil that the toxins and metals are also present in higher concentrations. Any chance you can relieve some of my concerns Rhonda? Their website isn't really gonna give you honest information and I emailed them once too but they just say it's "of the highest quality standards yada yada" It seems like a good cost/benefit way to get a high enough dose for me so I want to keep using it. I'm on a budget so this is my best option. 8 Reply 3 replies @carennash9853 6 months ago (edited) Which Omega 3 supplements do Rhonda take? Reply @DaveJonny-ut3df 6 months ago @foundmyfitness what can I do if I can’t exercise. I have chronic Lyme and now long covid as well and exercise makes me relapse badly for months. My mito are blown. I used to be so fit and played tennis and went to the gym. I do sauna. But I worry about not being able to do exercise. 2 Reply 1 reply @user-gf7tt5tk6m 4 months ago I am curious about amino acid supplements, might be a good episode topic. 1 Reply @MauFlo-ym4fz 6 months ago I remember ur talk on fared sauna you mention heat shock proteins Reply @halotek2 6 months ago Any comment on how oral vitamin D3 might be incorporated into vldl to cause heart issues (there was a study that showed just that). Also, there are multiple studies showing issues with fish oil and liver fibrosis. Is there any way to alleviate either of these concerns? 4 Reply 2 replies @MrWhatever1234567 1 month ago I’d love to have a peek into this woman’s medicine cabinet. Reply @na5108 3 weeks ago I I have a few questions for you, which had placed on a different channel. Realizing that you may not see it, I’m going to repost them here on your channel. I mentioned the following —-You mentioned that fish oil should be refrigerated. You also have mentioned in the past that fish oil needs to be high-quality. Then you mentioned studies of people taking fish oil supplements. Are these people who are taking the fish oil supplements, taking high-quality supplements and are they refrigerating it? Or are they just picking any random fish oil supplement in the market and receiving benefits anyways? Are these long-term studies? if so, what was the quality fish oil back then? Or are these short-term studies? Were they provided with official supplements? How long were they provided with fish oil supplements? I have been listening to you for a really long time Dr. RP. I like the stuff that you provide, but now re-listening to you for God knows how many times over I have these random questions popping in my mind. I hope you can answer them. I really appreciate if you can. thank you for your time. Reply @gregsquires6048 3 months ago I was wondering if you freeze your omega-3 supplements will they still be OK? 1 Reply @Jay-kk3dv 5 months ago Which micronutrients improve edging? Reply @jdr22005 6 months ago Great info as always Dr. Patrick! Is there any reason to avoid increasing beyond 4000 a day if your vitamin D is still suboptimal? I take about 4000-5000 a day as strict D3 supplement, but it's also in my Nutrafol and greens powder, so I'm taking about 8,000-9,000 a day total across all those supplements. My D level is usually in the low 40s, but I would like to increase it even more since I've heard that 50+ is optimal 3 Reply 4 replies @wazka1234 1 month ago I wish I understood her a bit more. Seems like the audience for most of Dr. Patrick's videos and work is Ph.D. scientists. I really want to understand better. Is there simpler videos that breaks it down for the lay person? 1 Reply @leefury7 5 months ago (edited) Sardines for Omega 3? Smaller fish, shorter lived, less mercury? Also, several years ago, I was kayaking an island out in the gulf that ended up requiring twice as much paddling than I was use to. My forearm hurt so much that I couldn't paddle for the rest of my vacation. I thought that was because of lactic acid build up. Horribly painful and nothing helped. Even a year later paddling was still difficult. 1 Reply @gaston. 6 months ago Unfortunately, I take D3 and my mood shoots down like clockwork. Its the same of other members of my family. It is a hormone. I agree with Michael Pollan in that we are barely scratching the surface of food science. 3 Reply 1 reply @gibbons7047 5 months ago why is Costco / Kirkland not on the IFOS website? Seems odd, no? 1 Reply @Ribbonium 3 months ago When I get elected President later this year, my first act in office is going to be appointing Dr. Rhonda as Surgeon General of the United States. 1 Reply @esotericsolitaire 4 months ago (edited) I love greens but am wary of the oxalates. So I take magnesium glycinate with vitamin D. It doesn't affect my bowels, and I have IBS. Alternating between cooked cruciferous and mixed salad greens works best for me. Reply @Diana-mu9vd 5 months ago Favorite ifos certified omega high epa oil? Reply @przemeks577 6 months ago That's this person best performence since MadMax. Reply @marynone8681 6 months ago Can u link? Too many different studies to try to find each one Reply @Beepinsqueekin 1 month ago Hemp hearts and shelled pumpkin seeds are high in magnesium, great tossed into salads! 1 Reply @sheryl3268 6 months ago (edited) Q: Is there a problem if getting more omega 3 than omega 6? 5 Reply 1 reply @blessedgraceindeed 5 months ago What's up your take on k2 and amino acid for 65+ women who workout for long healthy life. Reply @locoman888 4 months ago I take 5,000 mgs of Vitamin D3 that includes 5 × 45mcg. of Vitamin K2 the MK-4 version. I cannot get my level over 45. Then i heard a doctor saying some people do not have enough receptors to seriously raise that D3 level. I think I have that issue. 1 Reply @jeannedowney7970 3 months ago What’s the best kind of magnesium? 1 Reply @hlee633 6 months ago So, have been doing my due-diligent research and am a little disconcerted that most of the top products on the Labdoor site are not even listed on IFOS. Also finding it difficult to find a product for toddlers (2 -4 yrs) as most products are in softgel form (try convincing a 2 yr old to swallow a large pill). 2 Reply 3 replies @vince1229 6 months ago (edited) Did she talk about anti nutrients like oxalates in leafy greens? And the number one anti nutrient...sugar. 1 Reply @christopherstewart8071 6 months ago MicroMag is hands down the best magnesium to use 2 Reply @cactusladysouth1000 4 months ago The protein amount you do per kilogram of body weight is that per meal or for the whole day? I watched your interview with Thomas DeLauer speaking on changes you have made and you were speaking about the amount of protein you believe we need but it was confusing to me because the video didn't say. Reply @BurpeesGiant 6 months ago Thank you, I was wondering about olive oil? Is that a proper omega 3 source? 3 Reply 4 replies @Seanmufc89 5 days ago D3, K2, Creatine and omega 3 is all I take Reply @sheryl3268 6 months ago (edited) I was eating a pound or 2 leafy greens, so getting plenty of magnesium... but using it up somehow. Saw something in PubMed about vitamin D3 supplementation causing depletion of magnesium (and I had been supplementing with 5,000 IU D3 to correct deficiency), so had to supplement magnesium too. It helps to test. 10 Reply 6 replies @velo1337 6 months ago did you ever consult/work with bryan johnson? whats your thoughts on his blueprint protocol? Reply FoundMyFitness · 2 replies @stevestephens8925 2 months ago I'M t2d and found that hiit for a 1/2 or more would spike my blood glucose by 80-90 points Reply @eukaryotic0703 6 months ago Fish oil tablets and a cold shower is a great way to start the day have been doing it for 3 months now :) 5 Reply 5 replies @user-if8qq7xv2d 3 months ago Yes Reply @CodyBunker 6 months ago Sometimes I take 50k IU of D3 and I feel amazing 2 Reply @timcunningham6932 2 months ago Metformin,K-2, berberine, glutathione and green tea! Reply @Clear_1077 4 months ago Doctor what is the ideal levels of Magnesium? And what is the ideal levels for potassium? I have gone to ER due to low potassium, but when I have asked the doctors noone have told me the ideal levels if potassium. Please Dr, tell me I need to know to avoid ER . 1 Reply 1 reply @BigBadJerryRogers 6 months ago So all the recent studies showing that fish oil sourced omegas have no measurable affect on health and longevity are wrong? 1 Reply @robdixson196 3 months ago I've been told from an MRI i have a bit of small vessel disease in the brain. i guess that means feeling the burn goes a bit more on the front burner. Reply @christiansmith-of7dt 4 months ago Its going to be like this for a while Reply @tchaiquentin 6 months ago I’m hearing that Omega 3 supplementation increases lipofuscin. Thoughts ? Reply @peterbeyer5755 5 months ago Does don’t eat fish from the near Fukushima, Japan 1 Reply @petermorrison7454 5 months ago As a competent runner of 60 years I have always used interval training and hill reps in my traing protocol.in the early years my vo2 level was in the 70s ....with times of 1.50 for 800 and a 15.40 5k.now aged 77 my vo2 is in the 40s with a 20.45 5k and a 12.20 3k.many vet runners are better but for me my traing protocol is satisfactory....I have always taken vit d3..k2..omega 3 b12..magnesium glycinate.zinc and c.the metabolic health of most people is very poor which was highlighted in the pandemic?????? Reply @theinsufferablebutthole8923 4 months ago I used to work nights last decade. I went into what I think was a depression for a long time and I’m convinced it was from working at night. When I talk to people now who work on my old shift I always tell them to ask their doctor about supplementing vitamin D. Reply @jasonpinson8755 6 months ago Thanks. Reply @Bodybystephdotcom 6 months ago I know how important Omega-3s are but I am Vegan and do not eat meat (including fish or fish oils). I do eat a lot of flaxseed (ALA) and Rhonda mentioned ALA is most important bc it is turned into EPA & DHA by the body (by most people). My question is how much Flaxseed should I eat a day (mg or grams)? 1 Reply FoundMyFitness · 1 reply @valerieholler8928 4 months ago (edited) 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! 2 Reply @davidsabbagh6815 5 months ago $5.00 Thanks! 1 Reply @mannieberhanu3469 5 months ago I have problems with vitamin D3. it causes me a stomach upset and tried different versions but still the same issue..any idea to resolve this issue I have..TY.. Reply @Noegzit 6 months ago (edited) Actually some of the "good sources" of magnesium quoted by Rhonda (Dark leafy greens like spinach and sorrel, chards, almonds) are very high in oxalates. And oxalates bind themselves easily to magnesium ions (C2O4-- oxalate ions have 2 negative charges and Mg++ ions have 2 positive charges). So not only these oxalates prevent you to absorb the magnesium contained in these Rhonda recommended foods but they could even prevent you to absorb the magnesium from the other food you eat. Eating a lot of oxalates loaded food doesn't really look a great advice to increase our magnesium intakes. I don't share her opinions on using chards and spinach as Mg sources but I totally agree on what she said about Omegas 3 and particularly on the fact that as ALA is not well converted in DHA and EPA so that ALA coming from nuts and seed shouldn't really count as an omega 3 source. 5 Reply 10 replies @vince1229 6 months ago How did they come up with the 4700mg RDA for potassium? Reply @mrhcopeland 4 weeks ago Optimal d3 levels are 70 - 100 for complete saturation. Adults 5000 to 10,000 iu based on weight or health. The sicker you are the faster you use up d3. Reply @tracystamatakis 6 months ago (edited) Perform a 72 hour water fast once a week. This is the easiest, and most effective way to increase longevity. Executing a 72 hour fast sounds difficult, but once you transition to a ketogenic diet where you are eating less than 20 grams of carbohydrates per day. Performing a 72 hour fast will be easier. 1 Reply @johnyhouben2483 5 months ago What about omega3 and prostate cancer?? Several clips on Youtube and www. Reply @reggiedunlop2222 5 months ago If only ice cream was a “low lying fruit” Great interview Dr. Patrick. I always love your content! 5 Reply @truthpopup 1 month ago (edited) I think you meant magnesium oxide, not "magnesium dioxide." Both magnesium and oxygen tend to form two bonds with other elements, so the stoichiometric ratio of magnesium to oxygen is generally 1:1, as in MgO. Magnesium peroxide is MgO2, but it is thermodynamically stable only at pressures greater than 116 gigapascals. Reply @joywhite2447 1 month ago Carbon 60. Thoughts? Reply @KJSvitko 6 months ago Even children today have signs of artery disease. Fast foods and sugary drinks have long term consequences. There is an obesity epidemic today where over 60% of the population is overweight or obese. What is common today and "NORMAL" is not healthy. The average person today is not healthy and is taking medications. Heart attacks were once only common in people over 65. Today people in their 40 are having heart attacks. Add more plants and vegetables to your diet and less junk and overly processed foods 2 Reply @lovepeace8918 6 months ago By exercise would included in that be an hour or two of masturbation daily ? have studies been done to determine if Masturbation sessions counts as daily exercise ? 1 Reply 1 reply @user-nk4yb6ee7v 1 month ago My two favorite subjects... Vitamin D and Omega 3!! Reply @alessandrodimeo6570 1 month ago What are the effects on environment of taking supplements, I can imagine it costs a lot to provide this to all 8 billion people on this planet? 1 Reply @rhondam7918 6 months ago I would love to know where to purchase a high quality EPA & DHA supplement. There are so many reports of the vast majority of Omega 3 supplements being rancid or otherwise ineffective that I don't trust anything I see on my local store shelves. Whose product is trusted? 3 Reply FoundMyFitness · 2 replies @angiedamian681 5 months ago How about Magnesium Theonate? Reply @luckssj 5 months ago I use all of these and add Nattokinase and K2-MK7 to clean out my arteries. Reply @patrickhaarhues2870 5 months ago Does spike protein count as macronutrient? Reply @asmakazi3510 4 months ago Used to love her talks but FASTING helps everyone and she talked against it...something which has helped manymany people regain health..... 1 Reply @leefury7 5 months ago (edited) Simply can't do saunas or hot tubs. Makes me sick. IMHO, it's because I have genetically low BP. However, I LOVE a steam room. Just have no idea where to find one now that I'm out of the military. I take Niacin as I go to bed and get a good "flush" from it. Is that comparable to a sauna experience physically??? Reply @gregmeissner9960 5 months ago Given the crash of fish populations I really wish you would lead with "take marine algae Omega 3" rather than telling us we need to eat more fish. 2 Reply @NarinderAtwal-dg7pi 1 month ago Dr.Rondha , first your videos are very informative, my question is, in another video you mention algae as omega 3 source , i researched and it seems like even better than fish oil,than why is so much emphasis on fish oil. Reply @hmbdata 6 months ago The IQs of mother and offspring depend on )3, but also critically on waist-to-hip ration. The gluteofemoral depot contains and advertises possession of those fats, which get converted in to infant brains. Young women still developing their own brains but who have relatively tubular ratios lose IQ of their own, and have low IQ offspring because they are in competition for O3. 1 Reply @rolm7877 6 months ago Big question, if omega 3 will be used in the body and new supply also will be used, where mercury will be used , and new mercury added constantly? That is why i think toxins will stay and grow in the body’s? Reply @heatley1 5 months ago For vegans and omega 3 do we eat more mushrooms and dark leafy greens? Reply @betzib8021 6 months ago What is a safe omega 3 supplement? Reply @Marshadow69 6 months ago My elderly father was taking about 2000 IU supplemental vitamin D. He is 98 and doesnt get a lot of sunshine - but his vitamin D levels on his blood test was 190! I supplement and get sun exposure and I am in the sweet spot of about 60. How could Vit D spike? Nothing especially notable in the diet. 15 Reply 11 replies @smarzig 4 weeks ago Some people cannot absort vit d supplement possibly due to thyroid issues undiagnosed Reply @richardjaffe9972 2 months ago (edited) Does the Omega 3 index have errors like A1C does? if RBC are low there will be a lower score as in peptic ulcers or for hemoglobin factor E which maybe 50%or more in Californian southeast Asians. Also Lower false numbers from inadequate iron, copper folate vitamin B6 B 12. Even concerns with certain assays with Vit E and C. Could be concerns of false errors from meds like aspirin methyldopa, and gentimicin or smoking and pregnancy? Reply @RealziesCuts 6 months ago HandheldGamer23 Keep up your great work here & X 426 days no alcohol 1 Reply @yl1487 5 months ago (edited) Stasha Gominak for a discussion? P. S. and Jack Kruse. 1 Reply @the3cl3ctic 5 months ago The stage was set without distinction between healtspan and lifespan. Both concepts were mentioned but it wasn't made clear what the realation is between the two abd what this cast focuses on Reply @cactusladysouth1000 4 months ago what do you mean by low hanging fruit? Reply @sabby123456789 4 months ago I read two articles about how a high intake of omega-3s can actually suppress the immune system and cause cancer, but they did not say how much. This is concerning because I developed moles on my skin after having taken more than 3,000 mg of omega-3s for a while. Reply @kylebeaton5604 2 months ago coconut water pretty good cheat for magnesium 1 Reply @danfg7215 6 months ago Curiously, when I take Omega 3 daily, after a while (at first it took months, now it takes less than a week), I feel fatigued and sick, like as if my body is stocking up on it until it's "full" or something, then it becomes harmful. Tried at least 3 different brands and same result. Now I'm only taking them twice a week, I still get the symptoms sometimes, but mostly unnoticeable or tolerable. 3 Reply 6 replies @KatySei 9 days ago (edited) What about other omega 3 fish like hering? Reply @PRINCEBENEDICT-gf8br 5 months ago Hi Dr. Rhonda, I hope that you are having a beautiful day. I like to let you know personally that I like you to be my friend. Reply @leonaowen9234 6 months ago What about Vit D raising cholestrol? Reply @missymason2377 1 month ago Allergies? Peanut all sorts. Eggs. Fish? Etc.... 1 Reply @norsangkelsang7939 5 months ago The FDA posted 400iu/day for decades - just enough to keep us alive and sick. 1 Reply @jayjenkins4384 5 months ago (edited) Red meat is one of the best sources of Mg and she totally left it out! 1 Reply 2 replies @kdhebskh 5 months ago Many of Omega 3 supplement is rancid 4 Reply 1 reply @LibertyDIY 6 months ago Blue spirulina phycocyanin Reply @esotericsolitaire 4 months ago My family doctor told me that everyone who ended up on a ventilator during the Covid crisis was Vitamin D deficient. Reply @jakobw135 2 months ago Can consuming soy, which has phytoestrogens, increase the conversion of ala into DHA and EPA more efficiently? Reply @MilosRoom 2 months ago Lowest possible hanging fruit - only eat plants - exercise Reply @demonized3299 5 months ago I dont understand why all of a sudden theres a huge push for vit k2 supplementation. I take vit d3 and I feel along with magnesium its a must but from my understanding we get all the vit k we need from our diet. I am a keto person, I eat eggs, beef, chicken, liver, hard cheese, saurkraut but suddenly everyone in my life is insisting I add vit k2 supplementation to my 5000 iu's of vit d3 i take daily, My last cac score was zero, granted that was 4 years ago now but wondering if anyone else has thoughts about this... Reply 2 replies @JoyfulJenn 5 months ago You’ve got to tell people exactly what to buy because they will go buy something that doesn’t work and waste their money and supplements pricey, and people that have money issues don’t have access to expensive supplements. Reply @1fattyfatman 5 months ago You should interview Harold Katcher or the Kimera Labs guys on exosomes. Reply @KTPurdy 6 months ago fish get their omega 3 from algae, which is also available as a supplement. 3 Reply @nitinkumar29 3 months ago There has been lots of talk on nutrients but none about animal and vegetables farming, how the chemicals affect our body that are used as pesticides in vegetables/fruits or diseases preventing injections and steroids given to animals that we eat. Reply @your1blonderealtor941 3 months ago I wonder how many omega 3's one should have per day from fish sources? Reply @bharatnadhani4532 11 days ago soil is not recharged with magnesium like Urea, Phosphorus, potassium etc. Reply @smarzig 4 weeks ago What about a vitamin d lamp Reply @davidroberts4391 6 months ago Why not algae based omega 3? Contamination and starving sea life problems solved. 2 Reply @lars277 6 months ago I eat sardines and broccoli and cauliflower, steamed daily. I do not eat until 8pm, done eating at 12. I am 69 and I feel great. Something must be working for you because you get better looking every time I see you here. 2 Reply 1 reply @_________9996 2 months ago Algae sourced omega 3? Reply @asmakazi3510 4 months ago Dr Rhonda talked a bout protein not being stored We'll get it from autophagy when fasting that's why we fast in the first place ...if we lose muscle protein when we fast it' would cause people to be muscularly weak if they fasted.....how can such an eminent scientist think that Reply @KJSvitko 6 months ago (edited) Krill oil and algae oil instead of eating fish. Lower on food chain for getting omega 3 and no toxins 3 Reply FoundMyFitness · 1 reply @idread3523 3 months ago I swear by magnesium lotion. Works wonders. Muscle soreness, cramps, go away and also your sleep improves Reply @rahulradhakrishnan2964 4 months ago Stress means tension??? Reply @lightbeingpontifex 3 months ago (edited) WELL ACTUALLY I got cancer from DOING too much intense exercise and fasting,,,, so it's a double edged sword,,, Reply @andreacheese8048 6 months ago Can vitamin d cause heart palpitations?? 2 Reply 1 reply @bshef3424 6 months ago - - - - DRP - - - - - 1 Reply 1 reply @Solingen1000 6 months ago any new news or just same ol vit d, magnesium, omega 3 etc? Reply FoundMyFitness · 1 reply @karriturvanen7815 5 months ago But magnesium isn't bioavailable in most of those foods, and they contain antinutrients that will leech other stuff as well. Reply @falsificationism 5 months ago I think people recommending fish will look silly in the future. Why not just recommend algae-based omega 3 supplements with adequate EPA and DHA? They exist and they work and you can find them low in oxidation status if that's your jam. "Yeah, but the omega 3s protect you from toxicity" isn't a compelling argument. Just get the nutrients and eat as low on the food chain as possible (to avoid bioaccumulation of heavy metals and pollutants and pesticides). Reply @kodowdus 6 months ago (edited) "Vitamin D" (AKA cholecalciferol) is not a "nutrient", it's a secostetoidal prohormone synthesized cutaneously from a derivative of cholesterol. Oral intake of "Vitamin D" is not "supplementation", it's a form of hormonal replacement. (Sunlight, on the other hand, can be viewed as a nutrient that affects production of melatonin as well as "Vitamin D".) 2 Reply 1 reply @CP-nf9my 3 months ago There's no way I could ever take 2 g of omega 3. At 500 mg, my blood is beginning to really flow. It clots but I'm afraid to take more. I also take natto at night, so 500 mg is where I stop. Reply @user-bc4pv4lf3n 5 months ago As a 55 year-old with no pension I now know what to avoid to live longer! Don't want to be 90 and living on the streets! Reply 1 reply @cholakicha 5 months ago (edited) 50:00 Reply @billiepesterfield9781 5 months ago Organic Flax and chia seeds are high in omega 3. Reply @mezquitic 6 months ago Reply @denisefuentes7905 4 months ago I don’t want to live longer as an elderly person. It sucks enough as it is. Reply @senseijimmy 6 months ago “May” increase… lolololololol. I’m ordering omega 3 as I watch Reply @dianehafner4350 5 months ago I just don't get why it takes an hour to explain this. I really like her but whoever podcasts a quick 10-20 podcast will be the best. Reply @hai.1820 6 months ago She looks like my teenage crush, Sandra in Maria Magdalena.. Reply @vcash1112 6 months ago Does vitamin D cause calcification in the arteries? Reply 3 replies @steveherridge8965 5 months ago Kinda went off her after she dismissed the carnivore diet without knowing anything about it and banged on about how good sprouting greens are just because her mentor said they were good for you. Reply @Kryptons_takeoff 5 months ago Wow I been following her for like 2 years I can see her aging Reply @esotericsolitaire 4 months ago Right. Testosterone deficiency would cause a cultural crisis. People would be demanding testosterone. Reply @stan7757 3 weeks ago It's interesting that no one talks about the mental side of longevity. When I asked my brilliant Chinese medical doctor if food or exercise was more important, he said the mind is the most important of all. Reply @ezrakowadlo 3 months ago I'm vegetarian. Does eating seaweed give you enough Omega 3? Reply @MauFlo-ym4fz 6 months ago Canada Reply @priusskipper 3 months ago I’d question the study where vegans had lower O-3 levels than omnivores. A vegan is way more likely to consume high levels of ALA food and most omnivores don’t eat fish let along fatty fish: and don’t eat soy, flax, chia seeds. And farm raised fatty fish don’t have the same O-3 levels as wild. Reply @thesoundpurist 5 months ago 7:30 isn’t obvious that we’re almost there? Reply @MauFlo-ym4fz 6 months ago Heat shock proteins Reply @karlad4082 6 months ago It’s so hard getting some sun Reply 1 reply @Rmirabil1 6 months ago Reply @rosalinddances2890 1 month ago Why does she keep referring to macronutrients like magnesium as micronutrients? They’re totally not the same Reply @MrQuadcity 6 months ago The key takeaways about the impact of Vitamin D, Omega-3 fatty acids, and exercise on health and longevity: 1. **Vitamin D Deficiency is Widespread**: About 70% of the U.S. population has inadequate levels of Vitamin D, which is associated with increased all-cause mortality, especially in cancer and respiratory diseases. Vitamin D plays a crucial role in immune function and serotonin synthesis. 2. **The Importance of Omega-3 Fatty Acids**: Omega-3s, particularly EPA and DHA from marine sources, are essential for cardiovascular and brain health. They are also significant in reducing inflammation. A lack of Omega-3s is linked to higher mortality rates from preventable diseases. 3. **Exercise as a Key to Longevity**: Regular physical activity, including various types such as aerobic, resistance training, and high-intensity interval training (HIIT), is vital for reducing the risk of age-related diseases like dementia, cancer, and cardiovascular diseases. Vigorous Intensity Lifestyle Physical Activity (VILPA) is particularly effective in lowering all-cause and cancer-related mortality rates. 4. **Hormesis and Beneficial Stress Response**: Exposure to low-level stressors like exercise, fasting, and plant phytochemicals can activate beneficial stress response genes. These genes are involved in antioxidant defense, anti-inflammatory pathways, DNA repair, and autophagy, all contributing to health and longevity. 5. **Role of Diet and Micronutrients**: A varied diet rich in essential micronutrients, including magnesium, is crucial for metabolism, immune function, and neurotransmitter synthesis. Dr. Patrick points out that a significant portion of the U.S. population does not meet the adequate intake levels of some of these nutrients. 6. **Practical Lifestyle Recommendations**: Dr. Patrick emphasizes practical approaches to incorporating these healthful elements into daily life. This includes taking Vitamin D and Omega-3 supplements, engaging in regular exercise, and eating a nutrient-rich diet. 7. **Scientifically Supported Advice**: Throughout the podcast, Dr. Patrick references various studies and research findings to support her statements, underscoring the scientific basis of her recommendations for improving health and longevity. 2 Reply 3 replies @furiousdoe7779 6 months ago The ladies should be producing this outside instead of i side . Reply @edwardchavarro5291 3 months ago 🇺🇸🇺🇸I just I want to said about magnesium , You can get it from salt I do believe the celty salt is the only one have 3 different magnesium , no to mantion other 80 plus minerals that would be a natural source ,this celty see salt from the see only france have this salt and it would be much economical like if you want to get it at the store 🇺🇸🇺🇸 Reply @user-nx2ht6nh2o 5 months ago Does omega-3 gets destroyed while cooking or canning? Does it makes sense to eat canned fish? Can you have an overdose of omega-3? 1 Reply @greyhnd001 5 months ago Lentils are my replacement of animal foods Reply @rajaradhakrisnan4015 6 months ago What is a good company to buy vitamins from. Please don’t say amazon Reply 3 replies @natkabebka 5 months ago I wish this info would be in Russian, so my mom could listen, its too much to translate Reply FoundMyFitness · 1 reply @skippy6462 6 months ago (edited) My omega 3 DHA & EPA supplements from algae are £13 per month which is a reliable, affordable and contaminate free way of being consistent with vital nutrients. Along with vitamin D3 2000IU per day, B12 and iodine. Trying to find a good magnesium glycinate supplements especially for sleep benefits. Would be good to have more information about improving sleep especially after menopause. Getting to sleep no problem but staying asleep is my issue. Reply 1 reply @honeybunch1143 6 months ago O.K. I have lyme disease and the thing is I have a vitamin D disfunction which means I can't receive vitamin D wheather it be the sun, or pill form. It makes me sick. Doesn't anyone out there experience this as well? Reply 2 replies @elizabethanderson2968 1 month ago This is a profoundly depressing talk ... only because my mother is bedridden with spinal fractures due to advanced osteoporosis ... I am supplementing her with all the things already mentioned in this talk, but we are helpless in terms of physical activity. She is 70 now and has been housebound for 14 years Reply @markstringer4067 6 months ago Another fucking BANGER 4 Reply @threewishes777 5 months ago Comment for algorithm Reply @melissasueferrin3409 5 months ago Loaded with great information, however, I'm saddened that overfishing and bad fishing practices were not addressed along with the mercury content of fish. 3 Reply @Noegzit 4 months ago What Rhonda said about omega 3 and mercury between 31:45 and 33:45 is not true everywhere: in some areas it's just completely false and it would be a huge mistake to eat fish for pregnant women. For example, in the Maroni basin fish are just too much contaminated by mercury to be eaten by pregnant women. Women are at risk from a consumption of only 70g of fish a day (mixed species) and from only 20g a day for piscivorous species. Source: "Study and prevention of mercurial impregnation among pregnant woman of the municipality of Maripasoula and Papaïchton French Guiana, 1st part 2012-2013". And I hope there is no need to remind you what happens in Minamata during the 50s and 60s. Reply @Chris-by8eh 5 months ago how did the last 100's of generations suvive then Reply @KJSvitko 6 months ago You are what you eat. Your diet impacts your health. Lower stress, reduce obesity and more exercise are key to a healthy life. Obesity in children and adults is rising across the world. Fast food and sugary drinks including fruit juices are contributing to the problem of poor health and obesity. Eat a healthy plant based diet and exercise regularly. Reduce or ELIMINATE cows milk, eggs, cheese and meat. Eat more salad greens, beans, fruit and vegetables. Eliminate fast food, snacks like cookies, cakes, chips, and sugary drinks and juices. Every adult and child should own a bicycle and ride it regularly. Regular exercise will help you sleep better. Yoga is a great stress reducer. Obesity is all too common today. Get off the couch. Get off the phone, ipad or video game. A variety of stretching and other exercises help with increased mobility. Ride to work, ride to school, ride for fun. Every city should be a bicycle city. Speak up for bicycles in your community 2 Reply 1 reply @logan9920 5 months ago Is 66 a good number 0-100 Reply @lightbeingpontifex 3 months ago um i take 20k iu vitamin d just in case i can't metabolise it,,, Reply @kendog1000x 1 month ago Why take in ANY of the mercury and other toxins in fish when you can just take algae oil, which is where the fish get their omega 3 to begin with? Then you're also not eating slaughtered fish. Reply @MsBob314 6 months ago My favorite two life-saving subjects: 1) lowering all-cause mortality with supplementation and lifestyle and 2) appreciating the intense beauty of my future ex-wife Dr. Rhonda Patrick. This crush is deep. 1 Reply 2 replies @sterlgirlceline 1 month ago ️️️️️️ Reply @denisvoronin2048 5 months ago Leafy Greens again... Reply 1 reply @sterlgirlceline 1 month ago ️️️️️️ Reply @paulwolf3302 6 months ago Vitamin D, Omega 3 and exercise are not controversial and everyone should be doing this. 1 Reply 1 reply @sheryl3268 6 months ago Q: Would omega 3 from farmed freshwater fish (like Rainbow Trout) be considered "marine" to you? 2 Reply @jz94117 5 months ago Such a tiring video. Made me sweat! Reply @boltthrower142 2 months ago @49:10 ottimo modo x sfasciarsi le articolazioni :: ti alzi dal desko e fai i 100m in 10 secondi! Reply @ElectricCruiser 5 months ago Well that was a great monologue 1 Reply @dirtywetdogboatsandsailing6805 2 months ago I find that i'm disturbed by Dr Patrick's nostrils......how weird is that ? Reply @michelles2299 6 months ago Tell us something new? Reply @wellthi 6 months ago (edited) 31:50 i completely disagree with your take on pregnancy and fish intake. fish is not just contaminated by mercury, they have dioxines, micro plastic, ddt, PCBs, PBDEs, heavy metals etc. when you can just take omega 3 DHA EPA from the source : micro algue. fish don't make make omega 3, dark leafy seaweed do 3 Reply FoundMyFitness · 3 replies @szymonbaranowski8184 5 months ago (edited) DHA > OMEGA3 more of one vitamin more use of other vitamins and next deficiency on road those affording fish every week are in healthier group by income and education such measures are always not fully informative and partially biased northerners eat more fish because they are smarter northerners too lol white skin and light eyes also correlate with IQ.. check who eats fish and chips and who eats other fat foods in UK... these fat sea fish is also containing microplastics... while those produced on land don't eat natural feed... Reply @dimitriz5578 6 months ago My father had Afib and died from stroke so I’m scared to take omega 3s Reply 1 reply @caustinolino3687 6 months ago (edited) Vitamin D is associated with lower all cause mortality - OK, but how do you get at causation? Vitamin D is caused by being outside, and being outside is associated with exercise and better psychological health. Dietary vitamin D is found in things like Salmon, which is expensive and relatively rare, so also associated with having money + a healthier diet. The list of confounders never ends. This many decades after studying Vitamin D, why even bother talking about what it's "associated with" at all? Do randomized controlled trials and be done with the uncertainty. Is since the 1960s not long enough to do proper randomized trials? Reply @kimber4573 3 weeks ago I dig the cut of her jib. Reply @sustainablelife1st 6 months ago From the gecko? lol. Reply @cjam3660 5 months ago nothing slows down ageing ,, we have a limit thets the way we were "litterly engineered"...all this scientific broken down is h9g wash in the end...A long fairly healthy life up up to 80yrs of age is double but for most humons on earth not so much...Thats my breaking it down in lamens terms...lol...Blessings Reply @maltedmilk6888 4 months ago (edited) If you are lucky you will get old and die and you can modify perhaps good health but otherwise it's happening so get over it. 1 Reply @girlanonymous 5 months ago “May” increase longevity Reply @ronmexico5908 5 months ago Is Dr Patrick still vegan? Reply @rawbacon 6 months ago If you want to have a longer life stop wasting your time listening to people blather on about living a longer life and go live life.....Chances are you're wasting 500 hours plus a year with this stuff. 4 Reply 2 replies @cjam3660 5 months ago wow, shes not slowing down ageing,,, her hair is turning grey..lol Reply @PWizz91 5 months ago (edited) This chick still talking about vitamin D 4 years later? Reply @vicvin64 5 months ago Reverse causality is still a thing. Acute phase reactant is still a thing. How much does big D pay u lol Reply @rmh691 5 months ago She is the OG of this type of podcast but so many others who’ve come after her have really left her in the dust. I think part of this is her speaking style. She says “you know” repeatedly. Some speech training would help her out tremendously. Reply @kurtyaz 4 months ago If you refer to Saladino's review on Omega-3s you'll see that supplementation of fish oil can actual lead to more risk the reward. He feels strongly that fish oil supplementation and the reference ranges are not likely safe and consuming fish may be a net negative given how dirty most of the sources are with micro plastics and heavy metals. Reply @harrysollmer1644 4 months ago Wrong Life is controlled by righteousness And YHWHs Elohiym's Grace Not food so Your Only another puppet 1 Reply @renelovemetal 5 months ago Improve aging Reply @derekdandrea3374 10 days ago Trash audio. Next. Reply @ferminromero2602 5 months ago (edited) Rhonda is much too young for grey hair. Did she forget copper and ceruloplasmin metabolic assessment? 1 Reply @milanpaudel9624 5 months ago man i dunno, my mom is 51 and she looks better than 45 years old rhonda patrick Reply @andrew33933 5 months ago