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.
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”
