How Micronutrients & Exercise Ameliorate Aging | Dr. Rhonda Patrick
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- Опубликовано: 29 сен 2024
- This episode comes from my keynote lecture at the American Academy of Anti-Aging Medicine LongevityFest 2023, in which I describe several powerful health habits that delay biological aging and improve healthspan. The core idea: You don't have to move mountains to make a big impact on aging. Starting with a few key areas of focus (vitamin D, magnesium, omega-3s, and vigorous exercise) can make a big difference. Thanks @A4MEvents for having me!
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CHAPTERS:
(01:38) Vitamin D
(05:58) How vitamin D deficiency affects mortality risk
(09:24) Optimal vitamin D levels & supplementation
(11:10) Why magnesium deficiency impairs DNA damage repair
(14:50) Dangers of inadequate omega-3 intake
(17:07) The correct omega-3 index level
(21:32) How to correct vitamin D, omega-3, & magnesium inadequacies
(23:17) Vigorous exercise is the best longevity drug
(24:50) How increasing VO2 max affects life expectancy
(29:36) Protocols for increasing VO2 max
(32:27) How to measure VO2 max
(33:34) What it takes to reverse 20 years of heart aging
(36:31) Blood pressure benefits of vigorous exercise
(37:48) The BDNF brain benefits of vigorous exercise
(40:58) How vigorous exercise improves focus & attention
(42:11) Exercise protocols for maximizing BDNF
(43:13) Anti-cancer effects of vigorous exercise
(45:30) Exercise snacks
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Here are the timestamps:
(01:38) Vitamin D
(05:58) How vitamin D deficiency affects mortality risk
(09:24) Optimal vitamin D levels & supplementation
(11:10) Why magnesium deficiency impairs DNA damage repair
(14:50) Dangers of inadequate omega-3 intake
(17:07) The correct omega-3 index level
(21:32) How to correct vitamin D, omega-3, & magnesium inadequacies
(23:17) Vigorous exercise is the best longevity drug
(24:50) How increasing VO2 max affects life expectancy
(29:36) Protocols for increasing VO2 max
(32:27) How to measure VO2 max
(33:34) What it takes to reverse 20 years of heart aging
(36:31) Blood pressure benefits of vigorous exercise
(37:48) The BDNF brain benefits of vigorous exercise
(40:58) How vigorous exercise improves focus & attention
(42:11) Exercise protocols for maximizing BDNF
(43:13) Anti-cancer effects of vigorous exercise
(45:30) Exercise snacks
Are you sure the 12-minute VO2max estimate shouldn’t read something like: (dist-504.9)/44.73 ?
So generous. Thank you for sharing the video and creating a document!
Excellent - thank you!!
❤
Thanks to getting a dog my Dr took me off Blood Pressure pills. 149/94 dropped to 117/78. She is spot on.
Introduction
- Dr. Patrick discusses some powerful lifestyle habits that can affect the way we age, including some "low hanging fruit" like dietary modifications and supplements, as well as more effortful interventions like exercise.
- She covers optimizing micronutrient deficiencies in the first part, and the impact of exercise on a molecular level in the second part.
Part 1: Optimizing Micronutrient Deficiencies
Vitamin D
- Vitamin D is more than just a vitamin - it gets converted into a steroid hormone that interacts with DNA to orchestrate over 5% of the protein-encoding human genome.
- About 70% of the population has inadequate vitamin D levels of 30 ng/mL or less. This is a widespread issue.
- Reasons for widespread vitamin D deficiency include: factors blocking UVB radiation like sunscreen, melanin, and living at northern latitudes; decreased skin synthesis with age; and modern indoor lifestyles.
- In mice, knocking out the vitamin D receptor accelerates aging significantly. Human studies show low vitamin D correlates with higher all-cause mortality risk.
- Mendelian randomization studies suggest low vitamin D levels have a causal effect on increasing all-cause, cancer, and respiratory disease mortality.
- Raising vitamin D levels from deficient to sufficient decreased epigenetic age by 2 years in one human trial.
- The optimal vitamin D range appears to be 40-60 ng/mL based on mortality data. 4000 IU/day of supplemental vitamin D is generally safe and effective to get most people to sufficiency. Individual response varies so the key is testing blood levels.
Magnesium
- About half the US population has inadequate magnesium levels, mainly from not eating enough magnesium-rich foods like dark leafy greens.
- Magnesium is a cofactor for over 300 enzymes involved in energy production, energy utilization, and DNA damage repair.
- DNA damage is constantly occurring and accumulating with age. Magnesium deficiency impairs ability to repair this damage.
- Studies show higher magnesium intake is associated with 24% lower pancreatic cancer risk per 100mg, and those in the highest vs lowest magnesium quintile had 40% lower all-cause and 50% lower cancer mortality.
- Magnesium glycinate, malate and citrate are bioavailable supplement forms. Requirements are ~400mg/day for men, 300-350mg/day for women, and 10-20% higher for very physically active people.
Omega-3 Fatty Acids
- A Harvard study identified inadequate omega-3 from seafood as one of the top 6 preventable causes of death in the US, responsible for ~84,000 deaths/year (similar impact as trans fats).
- This is an unrecognized issue compared to eliminating trans fats.
- The Omega-3 Index, measuring EPA+DHA in red blood cells, is the best marker of omega-3 status. 8% is optimal.
- An Omega-3 Index of 8% vs 4% was associated with 90% lower risk of sudden cardiac death, and 5 years longer lifespan. Omega-3 seems to counteract the mortality risk of smoking.
- Raising the Omega-3 Index from 4% to 8% generally requires 2g/day of EPA+DHA. Prescription ethyl ester forms provide 4g/day.
Part 1 Summary
- Three key nutrients to optimize are vitamin D, magnesium, and omega-3s. Simple solutions include:
1) Vitamin D: 4000 IU/day supplement + testing to achieve 40-60 ng/mL
2) Omega-3: Supplement with 2g/day EPA+DHA and/or eat fatty fish to get Omega-3 Index to 8%+
3) Magnesium: Increase leafy green intake + 200-400mg supplemental magnesium glycinate/malate/citrate daily
Part 2: Vigorous Exercise - The Best Longevity "Drug"
Why Vigorous Exercise
- Dr. Patrick is convinced vigorous exercise to 70-80% of max heart rate is currently the most powerful intervention for delaying aging and improving healthspan/lifespan, beyond any drugs or supplements.
Cardiorespiratory Fitness
- Cardiorespiratory fitness (CRF), measured by VO2 max, is one of the best biomarkers of longevity.
- Going from low to even low-normal CRF for age/gender provides a 2.1 year life expectancy benefit. Low to high-normal provides a 2.9 year benefit, and low to elite CRF (top 2-5%) provides almost a 5 year benefit.
- Each 1 unit higher VO2 max is associated with 45 days longer lifespan. About half the US population has low-normal CRF and half has high-normal.
- A 2018 study in JAMA found no upper limit to the mortality risk reduction from high CRF. The bottom 25% had massively elevated mortality risk vs high or elite CRF groups.
- Low CRF carried similar or greater mortality risk than established factors like smoking, diabetes and heart disease.
- To improve CRF, any exercise helps, but the most potent are vigorous intensity and high intensity interval training (HIIT).
- About 40% of people don't improve their VO2 max from moderate continuous training, but do respond to vigorous exercise.
- Longer intervals of 3-5 min at maximum sustainable intensity are ideal for boosting CRF. The Norwegian 4x4 protocol is well-studied for improving VO2 max.
- A 12-minute maximum effort run/walk test wearing a device to measure distance is a validated way to estimate VO2 max without lab testing.
Reversing Heart Aging
- A study by Dr. Ben Levine took 50-year old sedentary but otherwise healthy adults and put them in a 2-year aerobic exercise program working up to 5-6 hours per week at 75-80% max HR + one 4x4 HIIT session.
- After 2 years, the exercise reversed many structural changes of their aging hearts to look 20 years younger. Left ventricular elasticity improved over 25% and VO2 max increased 20%.
- This shows it's possible to meaningfully reverse age-related heart decline with a rigorous long-term exercise program even starting in midlife.
Blood Pressure Benefits
- 3-4 sessions per week of 20-60 min moderate-to-vigorous aerobic exercise can produce blood pressure reductions rivaling anti-hypertensive drugs.
- High blood pressure is very common, even in young people, and is a top risk factor for cardiovascular disease and dementia. Exercise is a potent non-pharmacological treatment.
Molecular Impacts on the Brain
- During intense exercise, muscles work so hard that they shift from aerobic to anaerobic glucose metabolism, generating lactate.
- Lactate is not just a metabolic byproduct but a signaling molecule / exerkine that communicates with other organs via the "lactate shuttle".
- Lactate produced during exercise crosses the blood-brain barrier and acts as a signaling molecule to increase BDNF (brain-derived neurotrophic factor).
- BDNF is crucial for neuroplasticity, neurogenesis, neuron survival, and the cognitive benefits of exercise. Blocking BDNF prevents the learning and memory benefits.
- Lactate also signals to increase serotonin, which improves impulse control, and norepinephrine, which increases alertness and focus after intense exercise.
- 30-40 min of sustained 80% max HR exercise or 6x40 second all-out interval sessions are most potent for raising BDNF 4-5 fold.
Anti-Cancer Effects
- The mechanical shear stress of increased blood flow during vigorous exercise can kill circulating tumor cells that have broken off the primary tumor site. Their dysfunctional mechanoreceptors can't handle the force.
- 6 months of 50-70% max HR exercise for 150 min/week significantly reduced circulating tumor cells in stage 1-3 colorectal cancer patients.
- Circulating tumor cell count is linked to 3-fold higher cancer recurrence and 4-fold higher cancer mortality.
- In stage 3 colon cancer, aerobic exercise was associated with 40% lower recurrence and 63% lower mortality.
Mitochondrial Biogenesis
- Exercise snacks - 1-3 minute bursts of intense exercise like high knees or jumping jacks interspersed throughout the day - improve metabolic health by promoting mitochondrial biogenesis (generation of new, healthy mitochondria).
- This happens via lactate signaling to increase PGC-1alpha, the master regulator of mitochondrial biogenesis, in muscle cells.
- Animal studies show exercise-generated brain lactate also travels to the hippocampus to stimulate mitochondrial biogenesis in neurons. This likely happens in humans too.
Vigorous Intermittent Lifestyle Activity
- Even short bouts of vigorous activity like stair sprinting during daily life, separate from structured workouts, have powerful longevity benefits.
- 3 bouts per day of 1-2 min vigorous lifestyle activity measured by accelerometers was linked to 40% lower all-cause and cancer mortality and 50% lower cardiovascular mortality vs sedentary adults.
- This applied even for self-identified non-exercisers if they did the intermittent vigorous activity, demonstrating the power of this strategy to break up sed ntary behavior.
Concluding Thoughts
- While vigorous exercise was emphasized here, ANY exercise you can do consistently to form a habit is beneficial. Something is always better than nothing.
- In terms of "bang for your buck", a combination of fixing key micronutrient inadequacies and doing vigorous physical activity addresses two major root causes of aging and age-related disease.
- Simple steps can include:
1) Increasing vitamin D to 40-60 ng/mL with supplementation.
2) Raising your Omega-3 Index to 8%+ with fish and/or fish oil.
3) Eating leafy greens and supplementing magnesium to 200-400mg/day.
4) Doing some form of cardio you can sustain for 30-40 min at 75-80% max HR 3+ times per week and/or 4x4 HIIT sessions once a week.
5) Adding "exercise snacks" of 1-3 min intense bursts of movement frequently during the day, especially before meals.
- While developing intrinsic motivation is ideal, even having an extrinsic reason to perform vigorous activity, like climbing stairs at work, can provide significant longevity benefits if done consistently.
- The key is to find a way to make vigorous physical activity a regular part of your lifestyle, whether through dedicated workouts, intermittent bouts of stair sprinting, or anything in between that you can stick with long-term.
In summary, Dr. Patrick makes a compelling case that by focusing on a handful of high-impact levers - correcting common micronutrient deficiencies and engaging in frequent vigorous physical activity - we can access a reliable "longevity toolkit" to improve healthspan and lifespan starting at any age. While not easy, these interventions are accessible to most people and potent enough to be worth prioritizing if extending healthy years of life is the goal. As more advanced biotechnology solutions continue to be uncovered, attending to these fundamental inputs now builds a strong foundation for realizing those future benefits as well.
Thank you for the summary. I appreciate it
Great summary, thank you!
How can one measure VO2 Max and increase this if they have osteoarthritis in the hip and are unable to walk/squat/row etc?
You can also use a bike
One factor found in all people over the age of 100 and not found in those that die early is high cholesterol as reported by podcast “High Intensity health."
Listen up kids. When you were little you listened to your mama. You are now grown up so listen and do what Dr. Patrick says and you will have a happy life.
The way you deliver information is digestible and actionable and just a gift! Thank you for giving folks an opportunity to learn and live healthier longer lives💜
Great presentation. I love that she is a normal person who just wants to help people.
Normal super smart person
And a doctor!
@@c200-zq3zmand yes, that! 😄
Waiting for the NYMAG article to expose all her personal life secrets so I can stop watching her content (bad joke I know)
Does she practice wat she preaches
How can you listen to this and NOT want to exercise?! Amazing presentation I'm sharing with all my loved ones. Thank you.
how? by substituting time listening to this for really doing. procrastination
Her talks just make me want to try harder. Such a good human being just trying to help us all. Thank You.
You're doing RUclips all wrong... you have to start the video with loud annoying music and act like a carnival Barker. 😂 I actually appreciate very much that you don't do any of that. Great job explaining and being down to earth. 👍👍
Eating healthy makes you live 3 years longer than normal eating and 11 years longer than eating unhealthy on average. These were the results of a huge study in the UK (thousands of people participated over decennia.
So basically run a mile at close to full speed four times. Who does that besides elite athletes?
What brands of Vitamin D, Magnesium and other supplements do you recommend? Sometimes I feel concerned about the quality of some big chains.
Vitamin D3 specifically has great absorption, even the cheap stuff. If you're looking for Magnesium Rhonda has recommended Magnesium Glycinate for the best absorption rate because it's bound to an organic molecule (citrate is pretty good too but can have stomach upset in some). Mag Oxide is very inefficient, imo worthless. I've heard she takes the Pure Encapsulations ONE brand Omega 3 but the important point is getting 2-4 grams of actual EPA+DHA as opposed to just generic Omega content. As far as contaminants there are some independent websites that do tests. I haven't always had luck with getting a random inexpensive brand actually listed on these though. Good luck.
Oh I should add.. Rhonda has said something like ~150-200
mg of magnesium is the max
at a time for the body actually putting it to use efficiently, try to supplement a few times a day to hit 400, maybe 600mg. Keep in mind that's high according to daily allowance (of supplemental Mg because of gastric symptoms) etc but those people also say 600mg is safe and prevents migraines so take it with a grain of salt.
A company/supplier called ‘Do Not Age’ is reputable. They show third party certification of the quality of their products from independent testing. They are based in the U.K. but they also ship to the U.S., if that’s where you are.
I love that Rhonda did those high steps at the end 🙂 Great presentation, the biggest and best takeaway is that diet and lifestyle intervention gives you control back of your health. Also the body can heal and wants to fix itself if you aren't pumping it with garbage all day.
My biggest takeaway from all the information I have gathered over the years is this exactly.
Eat as few calories as required to maintain your goals. That means you have to maximize those calories to be as of the utmost optimal quality. Then, give your body breaks to rest, recover, repair itself. Treat the internals of your body the same way you would treat muscles after a hard workout. They need time to recover, build back stronger.
When your organs process the foods we consume, they incur some small amount of damage. If you never give them time to heal, then eventually, they will succumb to the accumulation of damage.
Likewise, we have to allow our bodies to use up the energy it has stored. Our bodies store excess calories as fat so that we have energy stores in case we go a prolonged period of time without food to eat. Clearly, an adaptation that allowed us to have an evolutionary advantage when food was scarce for thousands, or even millions, of years of human history. Now we live in a time, for the last hundred years or so, where food is so readily abundant that we never go without. Thus, there is never a time where those energy stores are utilized. We must force ourselves to tap into those stores or be mindful enough to prevent them from forming.
I'm not saying anyone need to starve themselves. I'm saying that we need to be conscious of what and when we are putting into our bodies.
Hello hello Dr Rhonda Patrick. Thank you very much
00:01 Vigorous exercise is like the best longevity drug for delaying aging and improving health span.
02:20 Vitamin D regulates over 5% of the protein encoding human genome.
06:40 Melan randomization can provide insight into the effects of low vitamin D levels on mortality.
08:49 Vitamin D supplementation decreased epigenetic age significantly
13:11 Magnesium intake is linked to lower cancer mortality and all-cause mortality.
15:33 Not getting enough omega-3 from seafood can lead to preventable deaths.
19:21 High omega-3 index linked to increased life expectancy
21:17 Micronutrients play a crucial role in aging
25:12 Cardiorespiratory fitness is associated with improved longevity
27:07 Higher cardiorespiratory fitness leads to reduced all-cause mortality
30:47 High-intensity interval training can improve cardiorespiratory fitness.
32:32 Measuring V2 Max through a 12-minute run test
36:23 Vigorous aerobic exercise can significantly reduce blood pressure and lower risk of hypertension.
38:30 Lactate acts as a signaling molecule and supports brain function.
42:13 Exercise duration and intensity impact brain neurotropic factor levels.
44:15 Exercise plays a crucial role in reducing circulating tumor cells and mortality rates in cancer patients
48:02 Vigorous intermittent activity reduces mortality risk
49:48 Importance of forming a daily exercise habit
Love the concept of exercise snacks and that you incorporated one into your talk! Schools, universities, and offices would benefit greatly from this. I think that's the reason why all my friends who went into the military after high school came back so healthy and vibrant - because they integrate so much physical training into their regimen... where the rest of us who went to college put on the "freshmen 15!" 😆
I have been taking all three for over three years now after I found you on Joe Rogan podcast. Thank you!!!
What about strength training? Nothing was mentioned on strength training which means you consider this unnecessary and only VO2 max matters
Just discovered Rhonda’s new title: The Fitness Maven 😊 Awesome way to end the talk in a High ‘Knee’ note!
Immense gratitude for sharing. Truly inspirational talk, backed by science. Thank you Dr. Patrick and American Academy 👍.
Not only that she delivers great information, she's also very effective in getting others to exercise. That 30 sec high knee is a great way to get everyone started. It's like in 30 sec she already got all her audience in a better path.
This upload just reiterated what I already knew, this is my favourite RUclips channel.
Right I was thinking the same thing. She just confirms our beliefs.💪🥰
I take pepperoni pizza three times a week subdermally.
WINDOWS ON ALL THE NEW BUILDINGS, HOUSE OR SKYSCRAPER, HAS UV BLOCKKING WINDOWS. HMMMMMM CARS TOO?
Dad, 91 years old... Clean eater, grew most of his own veg... Ran 5 miles a day, every day including Christmas day, was still running marathons into his late 70's and until he needed both hips replacing !! He then swapped to cycling 10 miles a day until he was well into his 80's ... Was knocked off his bike and broke his back and neck... made a full recovery, very quickly.... Then dementia Got Him... apparently he is also in heart failure !!! Blooming Dementia !! He did EVERYTHING right... didn't smoke, drank very little, eats well, no processed food, exercised daily, right up to 2020, when Gym closed because of Covid.. Now house/ chair/ bed bound... with full time carers... So even when you do it all right !!!! Gutted
91 is a great run!
I'm very sorry this happened to your wonderful Dad, but don't we all know plenty of ppl who did everything wrong and didn't make it past 65? I know too many. Gone before 60! Yes, there is no guarantee of anything, but without his healthy habits who knows where your Dad would be today.. All we can is try to reduce the risks and delay the inevitable.
Clean eater meaning what? Was he whole food plant based? If not, was he eating meat and dairy? Did he like cheese? These have saturated fat which is linked to plaque building in the brain, causing dementia.
That amount of free radical-producing aerobic exercise is unhealthy and medical interventions are unavoidably detrimental to health. Anything other than raw vegan is less than optimal. Less than 7 to 8 hours good quality sleep causes a cascade of damage. I could go on, but my point is that how we live absolutely does influence outcomes.
80 next year … back to my 20 year old weight on carnivore … no carbs or alcohol … moderate resistance training … no meds no aches and pains … taking magnesium, vitamin D3, Omega3 from 72 hour weekly sardine fast … life can be simple!!
Just rewatched one your videos on intestinal permeability and the effects LPS can do to your gut biome as well as the BBB. Thank you for keeping us educated and reminding us of what foods we should be eating instead of thinking what not to eat!
Thank you for translating the latest longevity science into usable bits of information that every day people can use to motivate themselves to improve their health-span and life-span. I think all your media channels are dedicated to that endeavor, not just this talk. I appreciate all your hard work, Dr. Patrick.
You had the audience do high-knees!!
Epic.
I love your talks/content, it's empowering to know that we are not at the mercy of our genetics Or the ebb & flow of our emotions as less than perfect life circumstances happen. We are in the driver's seat, navigating our mood/outlook, health-span & over all well-being❤❤❤
I absolutely love the great plethora of approaches and aspects to the journey of longevity, which you have so well gathered in this presentation, Dr. Patrick! And as if I wasn't already a big enough follower of your work, making the audience participate in that 30 second BDNF high-knee-booster at the end of the presentation sealed me in as a die hard Rhonda Patrick fan. That was unapologetically freaking awesome! 💥
Are you a robot? 🤖
@@3825cmac I have a profile picture, and articulate myself fairly well; same name on all my other social media BTW....not like my screen name is 3825cmac, going around trolling comment sections because I have no life.
I think the information about exercise is dubious. If it is true then long distance runners should be the longest lived people. I doubt this is the case. We do know that quite a few of the most elite in this group have fallen over with a heart attack. I don’t think any group of high performance athletes lives longer than the average population. From what I have read, few if any of the oldest living people did HIT training or any systematic exercise.
Being extremely long-lived is mostly genetic, so I wouldn’t use that as your measuring stick. Instead, think about behaviors that get you from 77 to 83. The goal also isn’t necessarily to be doing HIIT when you’re 80. It’s to build your VO2 max now so that your natural age decline ends with you being mobile instead of bedridden.
Exercise is for quality of life. The last time I jumped the fence in front of the house was in my sixties and the last time jumped off a loading dock was age ~60. Even now I am erect in posture and lift well over a 100 pounds. I dare you to lift my tool bag. Quality of life........
It's about balance...famine...eating....exercising and resting....most people miss that delicate balance.
@@mattsumpter3497 Not all genetic. Studies indicate that the oldest living people tended to get plenty of sleep (no night shift work), did not live high stress lives and did no systematic exercise but just normal daily routine.
@@man_at_the_end_of_time The longest living people by default also tend to have a higher quality or else they would become immobile and die.
Dr. Rhonda Patrick is a blessing to us all
I am so happy to say that have been riding my bicycle 4000 miles a year for the last 12 years. That is 100 rides per year and much of that with a max heart rate effort. I do it for fun and fitness but now science shows the majority effect it has on the body. Combining the exercise with a healthy diet due to the desire to ride with “The Fast Guys” I have empirical evidence for my cycling obsession!
weight training to failure is about as required as eating to vomiting.
Purposely invoking high adrenalin and norepinephrine's with vigorous exercise and the massive dump of cortisol to put out that internal fire is counter to longevity. Its an aging cofactor.
I've never met a gym junkie to date who has lived an extraordinary longer life than the rest of us due to rigorous train to failure exercise.
get up, take a walk every day, the most natural obligated exercise there is and stretch your limbs through full range of motions. Movements the body expects to be able to make but are mostly regulated not important compared to the ascetic appeal of larger skeletal muscles or thin hips that only stay as long as you can apply the pressure to them.
The body wants homeostasis and returns to it as soon as you stop stressing it with compound movements that have little to do with required movement and required flexibility.
we all just repeat the same old stuff in different ways by an evolving ring of experts hoping for a better outcome that only lasts as long as you can tolerate it. hardly a routine to live by ........
When I get up in the morning I do my jumping in place until failure and I do a couple of sets of that and then I do them probably later on in the evening or in the afternoon when I come home I also do yoga I do some weightlifting and Aye, YOU! some some supplements that I think are helpful for me, I use Metal in blue, moringa powder, vitamin D3, natto, tempeh et al
Thank you for this presentation.
Association does _not_ imply causation. Weak evidence. So - how to transcend this limitation? It is behind most of this narrative.
Most of the time that is all there is.... how many double blind tests that are not funded by the pharmaceutical industry or food products manufacturers or influenced by lobbying are there? extremely few but a lot of health info is based on flawed info....
She is one of extremely few people whom I do not 2x speed. Straight to the point all the time. A pleasure to listen to.
Ameliorate, that's a $50 word!
Not Really, But IF It Were It Would
Be A SESQUIPEDALIAN Word, L😊L
Props to Rhonda for actually doing an exercise snack with the audience and in a dress 😂
I'm relistening and taking notes!
Amazing. Thank you 🙏🏽 and bless you. 🥰
Dr. Patrick... You're kinda the best (just don't tell Dr. Peter A! ;) Seriously, tho... For 20 years I've been following every crazy health/diet/longevity trend - spending way too much money on insane supplement stacks that I know will probably barely move the needle of my healthspan vs exercise. But as a founder/entrepreneur I find there's just never "enough time" (read: 'will') to prioritize and squeeze into the day. However, something about your blend of communication style + science/data-backed + enthusiasm is helping me to (finally) put the exercise in. I don't know if I'll ever not-hate the Norwegian 4x4's... but this 50+ y/o scientist is *very* grateful for your work. Thank you for what you do!
I've been trying hard to successfully do 4x4's. I've done 2x2's. Plenty of 1x1's. Even managed a 3x3 one time...and was absolutely gassed afterwards. 4x4's just seems impossible, but that's probably because I'm not appropriately downregulating my effort level as I approach the 4 minute mark. My heart rate peaks, but I keep trying to go all out, and so instead of doing 80-85%, I'm redlining at 95-99% until I give up. What's wild is even doing 2x2's or a couple of 3x3's has been enough to see remarkable change in everything. I wonder if 5x5 will be the next step after 4x4, or if 4x4 is a sweet spot.
The American diet is high in Omega 6 and low in omega 3 fat. High omega 6 twinned with low omega 3 intakes, is a contributing factor to most cardiac events.
Dr. Patrick > Huberman > Attia.
Here's a bit of a devils advocate question - if one is moderate, or high in VO2-max, is the extra time for training to reach elite status really worth the increase in life expectancy? e.g. if one has to spend 1-2hrs/day to achieve/maintain that elite level, is the opportunity cost of doing that vs. something else somebody really enjoys worth it?
Thank you for sharing the info to give us control over our health.
Is omega 3 from fish oil are the same os omega 3 from algae oil?
No there is different amounts of EPA and DHA in it. EPA is for bloodflow, antiinflammation ans DHA more for brain.
Yes it is, it’s actually where the fish get theirs from!😊I learned this from Rhonda during an interview, I think with Andrew Huberman.
@@mareekinney1479 After reading few algae oil labels it seems that most of them are mainly DHA and almost no EPA :(
I wish every town had a free running track, if not trails
Very good video thanks. In a recent video posted on YT by Thomas Delure, Dave Aspery claimed that Ronda is over doing Omega 3 and that her thinking on this will evolve towards his thinking. I would very much like to see Rhonda's response to that statement. I regard it as very important to get the balance right between lipid sources . Peoples lives are on the line here, including mine. Thanks again Rhonda.
I found it look far more than 4,000 IUDs to get my Vitamin D levels into a good range. Took 10,000 per day for quite a while. I am olive skinned, live in northern climes and am over 85
I’m a lot darker and mine is always very low - 13ng/ml. Us swarthy folk probably need much more than the recommendation for fair people
A message of support for this channel and a thumbs up on the video. Thanks so much for the effort to provide such consistently good content.
I've been doing everything you speak about and more, supplement wise and exercise all of my life. I've also intermittent fast since 25, before it had a name.
I'll be 59 next month and still get carded to buy alcohol. I've been told since my mid 20's to now that I look at least 15-20 yrs younger. So it's really funny when you speak about the research done on "50" yr Olds, like 50 is so old. I would be more impressed and surprised if you said 70. Most of my friends in their mid 50's are athletes and pro bicyclists, riding 60 miles + a day. 50 is not the same biologically that it was even 10 yrs ago. Like everything we've evolved.
Dr. Patrick has been a major force in my reevaluating and optimizing my nutritional and fitness requirements. She's one of the best there is
Maybe it was the nicotine and not the Omega 3’s…? You can google and find out that it has benefits. It’s the chemicals in the cigarettes that are bad from what I’ve heard.
How did my grand grand mother lived to 95 without eating any fish or taking any supliments or doing any excercise 😊?? I also know other old folks that lived 100+ ..by living up in the Mountains without having access to modern food or care...please explain?
Avoiding or forestalling the worst parts of diseases of aging (even in the absence of life extension) improves quality of life and, I would argue, is a worthy goal in and of itself. After all, we can't control fully control the risk we run of just getting hit by a bus or falling prey to hereditary factors. But my ears perk up a little when you start talking talk about mountain air, a lack of ultra-processed foods, and intrinsic physical activity as a lifestyle...
@@FoundMyFitnessthank you for your reply..that was my thought as well❤
Mountain living gives you all the exercise you need to
Genetics play a big part for some very lucky people. Most of us need to ensure our lifestyle is the best it can be ,
what if you can’t eat fish because you’re allergic to it
Just take oméga 3 supplements
Great presentation Rhonda. Your formula for estimating VO2 MAX doesn’t make sense to me. Did you mean (distance-504.9)/44.73 ?
6 x 40secs of all-out intervals? I have a C.A.R.O.L bike and they have a 2 x 20sec all-out workout. I can tell you that when I go all-out on this, the bike is at risk of toppling over and I tank out before 20 seconds is over. Not sure about doing this 6 times and at 40seconds. I'll be 57 tomorrow so I'm not sure what my max heart rate is anymore beyond the best-guess equation everyone uses. Maybe the CAROL people can come up with one of these workouts.
Watching while working out motivates me to work even harder. Thanks!
God let me meet a woman like this, so attractive
There’s a bug in the VO2max formula on the slide shown at 32:00. The denominator (44.73) also divides the distance in meters. Cheers
Looks correct per these 2 sites: www.brianmac.co.uk/gentest.htm bootcampmilitaryfitnessinstitute.files.wordpress.com/2013/05/1905-the-cooper-test-2013-07-27.pdf
Yes, and when you get your Vo2 max, the true value is between plus or minus 7... (PMC4314605).
So what's the correct formula? I noticed the same bug
@@juicyfruit100xsubstract then divide
I am almost 40 ** 39 years July 2024 *** but I still look like when I did at 17. I eat and take extremely good care of myself. Omega 3 fatty acids , tons of supplements etc……keto diet.
How can I make sure omega 3 is not rancid?
Fantastic ! And Dr Patrick's key take-aways are easy to remember for normal individuals and they can be implemented by many to live longer and healthy . As far as i am concerned tomorrow i am rushing to buy some vitamine D supplement ! The mice pics were enough to convince me and i have published the link to this video on my Facebook page !
Great new info. thanks Rhonda... 4 minutes all out is just too much.... on an elliptical I can only do 30 seconds all out, then experience muscle fatigue. I can barely catch my breath. I only do it 3 times over a 20 minute workout. Good enough... any more and I won't go back to the gym.
@gaston - yah a 4mn -All Out (hi-intensity spurt) is unreasonable!
...I just tuned in - she hasn't got to the subject of high-intensity yet.
But, to my knowledge - we s/b doing couple, few days a week -sessions of high intensity (sprints, or equivalent) somewhere around 10-30 secs. Rest btw. spurts - repeat.
But 4mins ALL OUT? Hard to believe she's recommending that length of time (for a sprint).
It’s all out for what you can do over 4 minutes, if you’re referring to 4x4 Norwegian training, so it will take a few attempts to work out how hard you should go to make it to 4 minutes with out much left in the tank.
I love my Cellerciser for working out!
Love that Rhonda is putting this info out for free. Our cars have owner's manuals, and we should have something similar for our bodies!
Great talk! I’m inspired to start implementing exercise snacks! Very doable!
This is really great information - never heard anywhere before watching this YT video, Thank you!
Omega 3 fish oil I took for6 months developed atrial fibrillation I blame you for that I don’t believe you anymore .
We need to pump the brakes on this VO2 Max obsession (single handedly concocted by Peter Attia) until we have some interventional data. As far as I can tell, they're all just making the same mistake as people who think increasing grip strength will increase life expectancy. Yes, both grip strength and VO2 Max are highly correlated to life expectancy. But it may very well be (I am am pretty confident it is) just a *marker* of health, as opposed to a casual agent for longevity.
Wouldn’t it being a marker for overall health be exactly why it’s important?
@@mattsumpter3497 No, because markers of overall health can be the *result* of good or bad health, and not the cause.
In the case of VO2 Max, it's likely the case that only those who are already very healthy are able to achieve a high VO2 Max. Whereas those who are chronically ill or obese probably have the lowest VO2 Max. And this is what explains the strong correlation.
Meaning that improving VO2 max with HIIT may not actually do anything to improve life expectancy (not above and beyond other forms of exercise anyway.)
We could probably use Rhonda's same logic to conclude that being able to dunk a basketball or do a full back bridge significantly reduce mortality risk. They probably don't, even though the data would probably show a very high correlation between these skills and life expectancy, because in order to accomplish these feats, one must be healthy in the first place.
That does explain the exercise non-responders. I personally experienced profound improvement in my exercise stamina by improving my diet.
I appreciate the logic problem you’re illustrating. On its face, it does seem as if using a post facto marker doesn’t tell you about what you need to do to be healthy. It just tells you that you are (or are not).
But remember that all markers are post facto. They all tell you about how your choices have impacted your body. The ones that researchers have found to be powerful are powerful because they are encompassing. To improve VO2, you need to be flexible enough to perform big movements, strong enough to move with power, and durable enough that you can do those things for a long time. It’s hard to achieve those things without sustained training, which makes VO2 a more encompassing stat than, say, vertical jump (just practice jumping) or LDL (just take some statins) or endurance on its own or strength on its own. VO2 does a better job than other metrics of encompassing a wide variety of life choices.
@@mattsumpter3497 " *But remember that all markers are post facto. They all tell you about how your choices have impacted your body.* "
Right, but the problem is that when you look at "post facto" markers in epidemiological data, they can only show you a correlation, and correlations aren't directional (they don't tell you whether thing a caused thing b or whether thing b caused thing a, or whether thing c caused both a and b.)
In other words, we don't know whether VO2 max training is responsible for subjects' health, or whether their overall health is responsible for their capacity (or lack thereof) to achieve a high VO2 max. If the latter, then VO2 max training isn't the panacea that it's being pitched as.
" *To improve VO2, you need to be flexible enough to perform big movements, strong enough to move with power, and durable enough that you can do those things for a long time.* "
That's exactly why it's a confounding metric. You're basically saying that in order to be able to increase one's VO2 max to high levels, one needs to already be strong and healthy. Meaning that it may be the "strong and healthy" that is responsible for these subjects' improved life expectancy, and not in fact the VO2 Max training.
It's essentially a healthy user bias.
" *VO2 does a better job than other metrics of encompassing a wide variety of life choices.* "
Yes, that's exactly the problem. Science is about isolating variables, whereas the metric of VO2 max is likely inclusive/indicative of a large number of lifestyle choices, habits, and levels of health.
Take olympians as an example who have insanely high VO2 max, and very high life expectancy. Obviously in order to achieve this high VO2 max, they need to be extremely healthy in the first place.
But what if they were equally as healthy, but did not in fact train to have an insanely high VO2 max. Would their life expectancy drop? Or would it remain high on account of their excellent health? My guess is the latter, which would make VO2 max an erroneous metric, and likely not causal for longevity.
But the only way to truly show whether or not increasing VO2 max specifically is causal in reducing mortality risk is to run an interventional trial, to isolate it as a variable. That hasn't been done yet. Until then, it falls into the age old correlation ≠ causation bucket.
I’d be interested to know the role that regular resistance training has in longevity as well.
Hi, look up the Physiologist Dr Andy Galpin. He has some talks about how grip strength, leg strength, etc are associated with reduced risk for Alzheimer's and mortality, etc. Gabrielle Lyons is great too.
There was a recommendation of 400mg of Magnesium. I am confused...I look at bottles of 400mg but they say 56mg of Elemental Magnesium. Is the 400mg Elemental Magnesium?
"Three studies, with a total of 170,522 participants and 19,307 cases of death, were included in the analysis of supplemental magnesium intake and risk of all-cause mortality (17, 18, 22). We found that supplemental magnesium intake was not associated with increased risk of all-cause mortality (pooled ES: 1.05; 95% CI: 0.97, 1.13; P = 0.502; I2 = 20.6%; P = 0.284)" PMC8321838
Yes, the 400 is elemental. Be careful the oxide form is very poorly absorbed and citrate is problematic. Spend the money to get a better form, a better chelate.
Wealth of useful information.
You're a gift, Dr. Rhonda Patrick. Graitude!
Love her!
Lovely! Thank you. Very motivating.
dancing is a great exercise snack. I do about 6 minutes at a time. a few times each day. lots of great music to get your rate up....
was the vitamin D mouse study from uv exposure or dietary supplement?
PUFAs are great for hibernating animals, slows metabolism and fat gain.
does the exercise matter with an increase in BDNF, swimming for example? thanks
If you can swim fast enough to reach 80% of your maximum heart rate, then based on what she was explaining, swimming would work. But if you’re going to do that, it seems like it would be best to be in a pool or shallow water where you can stand when you get tired. Doing that ocean swimming or in deep water may be dangerous for when you start to get fatigued.
@33:05
I don't quite understand the output of the "Estimating VO2max formula that you have. I think that it is not grouped at all for specificity. The way it is written on the slide you would follow normal PEMDAS rules and get something like this:
12 minutes - 1609 meters (1 mile) ----> 1,609 - 504.9/44.73 = 1,597.71...
Clearly that is not correct. How the slide should read to get VO2max estimate (mL/kg/min)
is: (1,609 - 504.9) / 44.73 = 24.68
That gives an output that falls inline with typical readouts for VO2max.
Not grouping properly and you use it as shown on the slide PEMDAS applies thus you get: 1,609 - 504.9/44.73 => (division before subtraction) => 1,609 - (504.9/44.73) => 1609 - 11.28 = 1597.72
I loved this presentation. The formula to calculate V2Omax is unfortunately wrong though (you can easily see why, if you substitute 2500 (meters) for the distance (which is reasonable). It needs to be (distance - 504.9)/44.73
Man I wish this info was available in the 80’s when I was in my prime!
@@RickMartinRUclips I hear that... hopefully it is not too late for us. Technology and improved health care will provide us life extension... although these days that doesn't seem all that great... just get it over already! LOL
Wow wow wow!!!! You are so Amazing… The presentation Amazing… I totally Geek out on this stuff. I felt like I knew a lot of this intrinsically but you put the data behind it. I watch all your stuff and you are gift to the world. No I will pass on and teach what you have taught me. Thank you 💪🥰
🏃♀️Thank you! The work you share is Omazing (pun intended). Working as a yoga therapist within the Bio-enviro-psychi-socio-philosophical (Pancha-maya-kosha) model of care being for longevity, a biologically Proficient-physical-body (Ana-maya-kosha), I’ve learned, is healthfully sustained by natural whole plant foods, thinking more research is needed when having read chia & flax within the digestive system turns to DHA & EPA, is optimized / enhanced by moves (asana=multiple breaths/move, vinyasa=1breath/move, kriya=multiple moves/breath). I will impart Dr. Patrick information about longevity as protocols to clients🧘♀️
Robinson Michael Brown Brenda Miller George
I'm 76 and haven't been to a doctor since needlessly yanked out my tonsils when I was kid, but, wouldn't it be awesome to have a doctor Dr. Rhonda...
Except that she’s not a medical doctor and therefore doesn’t see patients. She is a research scientist (PhD).
@@heidikamrath1951well there you have it...
Watching double speed gets pretty comical at the end.
When you're in your seventies, do you still need the same amount of vitamin D as you did when you were in your twenties?
Skin synthesis declines over time. If anything, it's the opposite. That being said, it's not a bad idea to just get your levels checked periodically and titrate any supplementation based on that feedback. (My general self-optimization advice and not meant to be construed as medical advice.)
Cholecalciferol - Vitamin D is the main ingredient in d-CON rat poison. There are people over age 100 with Vitamin D levels between 15-25 ng/mL and they are doing fine. No fortified breakfast cereal or single ingredient dry pasta ever fortifies it with Magnesium because it is not needed. Too much Magnesium could wreck your calcium levels. There is no such thing as a validated omega 3 anything as it is hypothetical and not FDA approved. As long as you are not eating any foods that were invented in the last 100 years your levels should be fine.
LabCorp, cut the PCP out of loop and then learn some judgement and not worship the tin pot metal medical dirty.
Very fine lecture easy to understand and to be inspired to change for better habits. I would have like e.g. Of how to eat optimally to not need supplements ( I understand it’s “ impossible “ “to eat the sun” when it is not shining so D vit supplement is necessary in bark Winther month in Northern countries. I loved the explanation of how to use interval training 6 times a week in an effective way - keep dancing and running outside with high intensity for thirty minutes 6 days a week and really impressing that high intensity training 30-60 minutes 3-4 times a week had could lower blood pressure - very inspiring 🙏🍀🍀🍀💚💚💚🎶🎵🎶🎵
Thanks Sister for this knowledge.
My life expand and health expand is going to sky rocket with Dr. Rhonda Patrick presentacion. Thank you Doc. for yor great service and contribution to humanity.
Can you please comment on supplementation with Vit D vs Vit D+Vit K as frequently recommended by some researchers
Thank you
48:05 including an interactive demo of an exercise snack for 30 seconds. Even if you’ve never have done high knees before - there’s only the last 12 seconds that feel like hard work. An easy trade off for an extra 2 1/2 years of healthy living. 💪👍🥂
Dr. Patrick has been a major force in my reevaluating and optimizing my nutritional and fitness requirements. She's one of the best there is
I always learn so much from Dr. Rhonda Patrick 🎉🎉🎉 So thankful for her knowledge and passion to share. Thank you!!! 👏🏻👏🏻👏🏻
Vitamin D 40-60 ng
Magnesium - dark leafy greens
Omega 3
23:20
What do you think of BFR training, blood flow restriction and its effect of the lactic acid from it?