Sauna and Longevity: Rhonda Patrick’s Baseline | Vitruvian

Video·Vibrant Wellness·11 min read·January 10, 2025

Dr. Rhonda Patrick frames longevity as a set of practical protocols: correcting common nutrient gaps, testing what matters, and using evidence-backed habits to protect resilience over decades.

The Longevity Baseline

Longevity begins with inputs you can change now. Before the conversation turns to advanced interventions or distant promises, the practical work starts with micronutrients, movement, and sleep. These are not decorative habits. They are the baseline conditions that allow the body to repair, adapt, and age with steadier resilience.

Patrick opens from that grounded place. The most powerful tools are already within reach: correcting common nutrient deficiencies, building capacity through exercise, and protecting the architecture of sleep. Each pillar matters, but the depth of this talk begins with nutrition because the gaps are widespread and often silent.

Micronutrients are small by measure and large by consequence. Vitamins, minerals, trace elements, and fatty acids help run the systems that shape aging over decades. When they fall short, the body does not always send a dramatic signal. It simply has less material for repair, regulation, and equilibrium.

The focus narrows to three nutrients with particular relevance: vitamin D, magnesium, and omega-3 fatty acids. Each one supports a different layer of resilience. Vitamin D influences gene regulation. Magnesium supports enzyme systems and DNA repair. Marine omega-3s help define long-term cardiovascular risk in a way that can be measured.

This is longevity without spectacle. It does not depend on chasing every new protocol or optimizing every variable at once. It asks a cleaner question: are the essential systems being supplied well enough to do their work. That question has weight because aging is not only what happens later. It is what accumulates now.

Exercise and sleep remain central to the full architecture. Patrick names vigorous exercise as a powerful lever for aging, brain health, and longevity, and she points to sleep as essential for metabolic, immune, cardiovascular, and brain health. Yet the nutritional foundation comes first here because it reveals a simple principle: resilience is built from repeated, measurable care.

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she's a published scientist and Healthcare uh educator but more Healthcare uh educator but more importantly she has created an indelible importantly she has created an indelible footprint in the healthc care world with footprint in the healthc care world with her podcast her YouTube channel and her her podcast her YouTube channel and her website of the name found my fitness website of the name found my fitness where she tells people about the things where she tells people about the things they don't know they need her focus is they don't know they need her focus is on uh things like micronutrition on uh things like micronutrition deficiencies and their role in aging and deficiencies and their role in aging and in gut health she's one of the leaders in gut health she's one of the leaders in the United States and in fact in the in the United States and in fact in the world in personalized nutrition and the world in personalized nutrition and the genetics of interindividual differences genetics of interindividual differences response to to response to diet response to to response to diet lifestyle and gut health she's been lifestyle and gut health she's been published in journals all over the world published in journals all over the world like uh experimental geontology uh like uh experimental geontology uh nature cell biology Trends in cell nature cell biology Trends in cell biology I could go on and on she's also biology I could go on and on she's also uh one of the leading contributors to uh one of the leading contributors to the fatty acid fatty acid research the fatty acid fatty acid research institution focusing on brain aging and institution focusing on brain aging and her work in fields like gut her work in fields like gut permeability uh and exposing the body to permeability uh and exposing the body to hormetic stress effects uh and their the

hormetic stress effects uh and their the Hermetic stressors and their effects on Hermetic stressors and their effects on depression and stress reactions are depression and stress reactions are absolutely some of the best in the world absolutely some of the best in the world and are changing the world around her in and are changing the world around her in Leaps and Bounds so ladies and gentlemen Leaps and Bounds so ladies and gentlemen I know you're going to be floored by I know you're going to be floored by this next guest so put your hands this next guest so put your hands together for Dr Ronda Patrick thank you hi everyone good morning okay before we get started let's do a selfie what do you think can we like get all like together and like we like get all like together and like excited maybe throw your hands excited maybe throw your hands up okay up okay ready okay throw your hands ready okay throw your hands up wait it's on video that's not right up wait it's on video that's not right okay here we go one more okay here we go one more time all right okay so um thanks for that great introduction and also big thanks to um

introduction and also big thanks to um everyone for coming and hope you guys everyone for coming and hope you guys are really enjoying this conference I'm are really enjoying this conference I'm sorry I missed some of the speakers sorry I missed some of the speakers yesterday I'm sure it was amazing um yesterday I'm sure it was amazing um today we're going to talk today we're going to talk about some of the powerful tools that I about some of the powerful tools that I think that we have at our disposal right think that we have at our disposal right now yesterday to improve the way we age now yesterday to improve the way we age and so we're going to talk about just a and so we're going to talk about just a few oops there we go um we're going to few oops there we go um we're going to talk about just a few of the things that talk about just a few of the things that I I think that are sort of like big bang I I think that are sort of like big bang for your buck so first and foremost for your buck so first and foremost we're going to talk about some we're going to talk about some micronutrient deficiencies and micronutrient deficiencies and insufficiencies that are very common insufficiencies that are very common focusing on vitamin D magnesium omega-3 focusing on vitamin D magnesium omega-3 and then we're going to get into and then we're going to get into exercise and this is where I think um exercise and this is where I think um this is the most powerful thing you can this is the most powerful thing you can do for the way you age for longevity for do for the way you age for longevity for your brain health we're going to talk your brain health we're going to talk specifically about vigorous exercise specifically about vigorous exercise we're going to get into a lot of stuff we're going to get into a lot of stuff there the brain cancer exercise snacks

there the brain cancer exercise snacks and then we're going to get a little bit and then we're going to get a little bit into sleep and um optimizing good sleep into sleep and um optimizing good sleep and why that's really important we're and why that's really important we're going to focus on metabolic Health but going to focus on metabolic Health but sleep is very important for brain health sleep is very important for brain health for immune health for cardiovascular for immune health for cardiovascular health for everything so that's kind of health for everything so that's kind of what's coming up today and I'm going to what's coming up today and I'm going to start with micronutrients there's start with micronutrients there's actually a lot of widespread actually a lot of widespread micronutrient deficiency so micronutrient deficiency so micronutrients are about 30 or so micronutrients are about 30 or so essential vitamins and minerals Trace essential vitamins and minerals Trace elements fatty acids today we're going elements fatty acids today we're going to focus on three to focus on three that are pretty prevalent in terms of that are pretty prevalent in terms of their um their widespread deficiency their um their widespread deficiency amongst the US amongst the US population but also three that are population but also three that are really I think important in terms of really I think important in terms of regulating the aging process so let's regulating the aging process so let's start with vitamin D many of you are start with vitamin D many of you are probably already aware of the fact that probably already aware of the fact that vitamin D deficiency and insufficiency vitamin D deficiency and insufficiency is very common about 70% of the US is very common about 70% of the US population is not getting adequate population is not getting adequate levels of vitamin D which is about 30 levels of vitamin D which is about 30 nogan per milliliter

nogan per milliliter um that's combined deficiency and um that's combined deficiency and insufficiency so deficiency would be 20 insufficiency so deficiency would be 20 nanog per milliliter or less about 30% nanog per milliliter or less about 30% almost 30% of the population is vitamin almost 30% of the population is vitamin D deficient where another 40% is vitamin D deficient where another 40% is vitamin D insufficient now vitamin D is actually D insufficient now vitamin D is actually a steroid hormone it's not just a a steroid hormone it's not just a vitamin and what does that mean well a vitamin and what does that mean well a steroid hormone basically goes into the steroid hormone basically goes into the nucleus of your cell and it interacts nucleus of your cell and it interacts with DNA and vitamin D specifically with DNA and vitamin D specifically recognizes a certain sequence called a recognizes a certain sequence called a vitamin D response element that's vitamin D response element that's present in more than 5% of the protein present in more than 5% of the protein encoding Human Genome it's a lot of encoding Human Genome it's a lot of genes it turns genes on activates them genes it turns genes on activates them so they make proteins it does it does so they make proteins it does it does the opposite it also turns them off but the opposite it also turns them off but it regulates you know over a thousand it regulates you know over a thousand genes and many of these genes are genes and many of these genes are involved in longevity so for example involved in longevity so for example it's activating clog Gene so clo is all it's activating clog Gene so clo is all the rage right now in the longevity the rage right now in the longevity sphere

sphere this Gene is activated by vitamin D and this Gene is activated by vitamin D and it plays a big big role in healthy brain it plays a big big role in healthy brain aging it's it protects against Alzheimer aging it's it protects against Alzheimer disease and dementia like I said it's a disease and dementia like I said it's a big focus of Investigation right now in big focus of Investigation right now in the longevity field vitamin D also the longevity field vitamin D also activates um Turk this is an enzyme that activates um Turk this is an enzyme that helps rebuild our tiir so our tiir are helps rebuild our tiir so our tiir are protecting our DNA and our chromosomes protecting our DNA and our chromosomes it activates super oxide dismutate this it activates super oxide dismutate this is a very powerful antioxidant playing a is a very powerful antioxidant playing a role in mitochondrial health and on and role in mitochondrial health and on and on and so you you can imagine if you are on and so you you can imagine if you are deficient in vitamin D or you are deficient in vitamin D or you are insufficient then these genes that are insufficient then these genes that are supposed to be regulated by vitamin D supposed to be regulated by vitamin D are not being regulated properly and so are not being regulated properly and so you know dysfunction can occur and it it you know dysfunction can occur and it it it it's a problem that can build up sort it it's a problem that can build up sort of this Insidious damage over time it's of this Insidious damage over time it's not necessarily something that's going not necessarily something that's going to happen tomorrow but a decade two to happen tomorrow but a decade two decades later as you continue to be decades later as you continue to be vitamin D insufficient or deficient um vitamin D insufficient or deficient um that's where you know the diseases of

that's where you know the diseases of Aging start to crop up um there's a lot Aging start to crop up um there's a lot of reasons why vitamin D deficiency is of reasons why vitamin D deficiency is widespread so vitamin D3 is made in our widespread so vitamin D3 is made in our skin many of you many of you already skin many of you many of you already know this you know UVB radiation is know this you know UVB radiation is required to make vitamin D3 in our skin required to make vitamin D3 in our skin and that's then released in the and that's then released in the bloodstream and converted into 25 bloodstream and converted into 25 hydroxy vitamin D the major circulating hydroxy vitamin D the major circulating form and then into the steroid hormone form and then into the steroid hormone well anything that blocks UVB radiation well anything that blocks UVB radiation is going to stop us from making vamin D3 is going to stop us from making vamin D3 so for one we spend less time outside so for one we spend less time outside we're mostly indoors at our computer in we're mostly indoors at our computer in our cubicles working I mean 100 years our cubicles working I mean 100 years ago we were outside all the time um ago we were outside all the time um sunscreen so many of us are aware of sunscreen so many of us are aware of skin aging like myself or skin cancer skin aging like myself or skin cancer and so we wear sunscreen well that and so we wear sunscreen well that blocks vitamin D3 production um melanin blocks vitamin D3 production um melanin the natural sunscreen that many people the natural sunscreen that many people have that gives them darker pigmentation have that gives them darker pigmentation it's an adaptation to live more towards it's an adaptation to live more towards equatorial regions where you need the equatorial regions where you need the natural sunscreen well that also

natural sunscreen well that also blocks UVB radiation and so there's a blocks UVB radiation and so there's a study out of the University of Chicago study out of the University of Chicago that actually compared African-Americans that actually compared African-Americans living in Chicago um which is a more living in Chicago um which is a more Northern latitude so that's another Northern latitude so that's another thing that regulates vitamin D3 thing that regulates vitamin D3 production UVB radiation doesn't hit the production UVB radiation doesn't hit the atmosphere certain months of the year in atmosphere certain months of the year in more Northern latitudes so in Chicago more Northern latitudes so in Chicago African-Americans have to spend six to African-Americans have to spend six to 10 times longer in the sun to make the 10 times longer in the sun to make the same amount of vitamin D3 as someone same amount of vitamin D3 as someone with fair skin stud big study out of the with fair skin stud big study out of the University of Chicago I mean that's a University of Chicago I mean that's a lot of time that they have to spend in lot of time that they have to spend in the sun longer to make the same amount the sun longer to make the same amount of vitamin of vitamin D3 body Fat's also a regulator so D3 body Fat's also a regulator so vitamin D3 is fat soluble it has to be vitamin D3 is fat soluble it has to be released into the bloodstream to be released into the bloodstream to be converted into the steroid hormone and converted into the steroid hormone and higher body fat actually causes um the higher body fat actually causes um the bioavailability of vitamin D to be bioavailability of vitamin D to be reduced by as much as 50% so that's also reduced by as much as 50% so that's also another regulator and then age as we get another regulator and then age as we get older our bodies are less effective and

older our bodies are less effective and efficient at producing vitamin D3 from efficient at producing vitamin D3 from the Sun so a lot of factors that are the Sun so a lot of factors that are contributing to this vitamin D contributing to this vitamin D deficiency and insufficiency um deficiency and insufficiency um prevalence so let's talk about the role prevalence so let's talk about the role in aging I want to start with a rodent in aging I want to start with a rodent study because I mean the the pictures study because I mean the the pictures are so Stark so vitamin D binds to a are so Stark so vitamin D binds to a vitamin D receptor and that's how it vitamin D receptor and that's how it sort of um goes into the nucleus to sort of um goes into the nucleus to regulate genes well this the these regulate genes well this the these animals um on the left these mice have animals um on the left these mice have their vitamin D receptor gone knocked their vitamin D receptor gone knocked out out those mice on the top panel are the same those mice on the top panel are the same age right there there's a wild type and age right there there's a wild type and then the vitamin D receptor knockout and then the vitamin D receptor knockout and then four months later you can see the then four months later you can see the vitamin D receptor knockout it's an vitamin D receptor knockout it's an accelerated aging model so after four accelerated aging model so after four months these animals are their bones are months these animals are their bones are brittle I mean their immune system brittle I mean their immune system disregulation their skin I mean they disregulation their skin I mean they look terrible right well that's mice so look terrible right well that's mice so the question is what about humans so in the question is what about humans so in order to look at how Vitamin D May order to look at how Vitamin D May regulate the aging process in humans we regulate the aging process in humans we turn to mandelian randomization studies

turn to mandelian randomization studies so mandelian Random randomization is a so mandelian Random randomization is a way to use genetics to look at how a way to use genetics to look at how a risk factor in this case vitamin D risk factor in this case vitamin D deficiency affects an outcome so in this deficiency affects an outcome so in this case we're looking at all cause case we're looking at all cause mortality cancer mortality mortality cancer mortality cardiovascular related mortality and the cardiovascular related mortality and the the reason that it's used is because the reason that it's used is because people have genes that that regulate people have genes that that regulate their conversion of vitamin D3 into the their conversion of vitamin D3 into the steroid hormone some people don't do it steroid hormone some people don't do it as well and so it's a way of sort of as well and so it's a way of sort of randomizing people based on their randomizing people based on their genetics that have low vitamin D and um genetics that have low vitamin D and um it it's great because when you do it it's great because when you do observational data and you're just observational data and you're just measuring vitamin D levels the criticism measuring vitamin D levels the criticism is well people that have low vitamin D is well people that have low vitamin D also spend less time in the sun they're also spend less time in the sun they're less Physically Active they're generally less Physically Active they're generally unhealthy and so you kind of eliminate unhealthy and so you kind of eliminate that possibility and it's more of a way that possibility and it's more of a way of looking at this this data like a of looking at this this data like a randomized control trial and so people randomized control trial and so people that have genetically low vitamin D

that have genetically low vitamin D levels have a higher all cause mortality levels have a higher all cause mortality than people that do not have genetically than people that do not have genetically low vitamin D levels and they have a low vitamin D levels and they have a higher cancer related mortality than higher cancer related mortality than people that do not have low vitamin D people that do not have low vitamin D levels so vitamin D seems to be also levels so vitamin D seems to be also regulating the aging process in humans regulating the aging process in humans as as well and there was a um a randomized well and there was a um a randomized control trial that was done it was a it control trial that was done it was a it was over the course of about a few weeks was over the course of about a few weeks it took people that were very deficient it took people that were very deficient in vitamin D so these are the 20 nanog in vitamin D so these are the 20 nanog per milliliter and Below group gave them per milliliter and Below group gave them a vitamin D supplement of 4,000 IUS a a vitamin D supplement of 4,000 IUS a day that is the upper tolerable limit day that is the upper tolerable limit for vitamin D and gave it to them for for vitamin D and gave it to them for several weeks and measured their several weeks and measured their biological age via epigenetic aging um biological age via epigenetic aging um the Horvath clock that me measures the Horvath clock that me measures methylation patterns in DNA which is a methylation patterns in DNA which is a marker for DNA aging corresponds more to marker for DNA aging corresponds more to your biological age than your your biological age than your chronological age and the vitamin D chronological age and the vitamin D supplementation was able to reverse

supplementation was able to reverse epigenetic aging in these people by epigenetic aging in these people by almost two years after just a a course almost two years after just a a course of a few weeks so again you know not of a few weeks so again you know not having a lot of not having sufficient having a lot of not having sufficient levels of vitamin D may be accelerating levels of vitamin D may be accelerating the aging process and making you more the aging process and making you more susceptible to diseases like cancer also susceptible to diseases like cancer also respiratory diseases as well so how do you know if you are getting enough vitamin D um well again getting enough vitamin D um well again we already talked about this you want to we already talked about this you want to get a blood test so you can't change get a blood test so you can't change what you don't know so a vitamin D blood what you don't know so a vitamin D blood test you is you know one of the easiest test you is you know one of the easiest and cheapest tests you can do you want and cheapest tests you can do you want to make sure you're at least in the to make sure you're at least in the adequate range which is above 30 adequate range which is above 30 nanograms per M um there's a variety of nanograms per M um there's a variety of studies that have looked at studies that have looked at observational data looking at vitamin D observational data looking at vitamin D levels and alloc cause mortality and it levels and alloc cause mortality and it seems like the sweet spot is 30 NRS per seems like the sweet spot is 30 NRS per Mill to 60 nanograms per uh per per m in Mill to 60 nanograms per uh per per m in terms of lowest all cause mortality by terms of lowest all cause mortality by vitamin D is fat soluble if you Mega do

vitamin D is fat soluble if you Mega do on it it can have uh you know toxic on it it can have uh you know toxic effects particularly hyper calcemia so effects particularly hyper calcemia so high calcium levels although that takes high calcium levels although that takes a lot of vitamin D I mean there's been a lot of vitamin D I mean there's been studies that even people taking 10,000 studies that even people taking 10,000 IUS a day for over a year they don't IUS a day for over a year they don't have hypercalcemia so you really have to have hypercalcemia so you really have to overdo it to get to that level but it is overdo it to get to that level but it is important to keep that in mind typically important to keep that in mind typically for someone who is deficient a thousand for someone who is deficient a thousand iuse of vitamin D can raise blood levels iuse of vitamin D can raise blood levels by around five sometimes 10 nanograms by around five sometimes 10 nanograms per milliliter depending again on their per milliliter depending again on their genetic makeup and so you just have to genetic makeup and so you just have to get a test you have to get a test after get a test you have to get a test after supplementation to make sure you're supplementation to make sure you're taking the right dose really the most taking the right dose really the most important way to figure out how much important way to figure out how much vitamin D you need to supplement vitamin D you need to supplement with okay so I want to switch to um with okay so I want to switch to um magnesium magnesium is another magnesium magnesium is another micronutrient that um a lot of people micronutrient that um a lot of people are not getting enough of so actually are not getting enough of so actually the statistic statistics have changed on the statistic statistics have changed on this almost uh 65% of the US population this almost uh 65% of the US population has inadequate magnesium intake so the

has inadequate magnesium intake so the RDA for women is around 320 migs a day RDA for women is around 320 migs a day and for men it's around 420 milligrams and for men it's around 420 milligrams of magnesium a day if you are athletic of magnesium a day if you are athletic that number can go up between 10 to 20% that number can go up between 10 to 20% depending on your level level of depending on your level level of athleticism so Elite athletes that are athleticism so Elite athletes that are sweating a lot they're sweating sweating a lot they're sweating magnesium out they actually can require magnesium out they actually can require up to 20% more than the up to 20% more than the RDA um magnesium is really it's e easier RDA um magnesium is really it's e easier to eliminate deficiency from diet to eliminate deficiency from diet vitamin D not so much not a lot of foods vitamin D not so much not a lot of foods are high in vitamin D3 so magnesium is are high in vitamin D3 so magnesium is at the center of a chlorophyll molecule at the center of a chlorophyll molecule chlorophyll give plants their green chlorophyll give plants their green color so dark leafy greens are a great color so dark leafy greens are a great source of magnesium a lot of people are source of magnesium a lot of people are not eating enough dark leafy greens not eating enough dark leafy greens which is why so many people are um which is why so many people are um getting insufficient magnesium magnesium getting insufficient magnesium magnesium is a co-actor for over 300 enzymes in is a co-actor for over 300 enzymes in your body it is running metabolism your body it is running metabolism everything from neurotransmitter everything from neurotransmitter synthesis to immune function to

synthesis to immune function to repairing DNA damage and this is a big repairing DNA damage and this is a big one so DNA damage is happening all the one so DNA damage is happening all the time it's happening right now in all of time it's happening right now in all of us and our body has incredible repair us and our body has incredible repair systems where we can repair that damage systems where we can repair that damage so that we don't get a potential so that we don't get a potential oncogenic mutation that could eventually oncogenic mutation that could eventually lead to cancer when you don't have those lead to cancer when you don't have those DNA repair enzymes working properly DNA repair enzymes working properly because they don't have their co-actor because they don't have their co-actor then DNA repair doesn't happen and so then DNA repair doesn't happen and so over the course of 10 years or 20 years over the course of 10 years or 20 years or 30 years as decades go on eventually or 30 years as decades go on eventually you're going to get a mutation in a part you're going to get a mutation in a part of a gene that's oncogenic so cancer of a gene that's oncogenic so cancer takes many decades to develop right so takes many decades to develop right so you don't want you want to make sure you don't want you want to make sure your your DNA repair enzymes are working your your DNA repair enzymes are working properly that way you don't increase the properly that way you don't increase the chance of getting that potential chance of getting that potential oncogenic mutation there's been a oncogenic mutation there's been a variety studies looking at magnesium variety studies looking at magnesium intake and cancer risk so um one study intake and cancer risk so um one study found that for every 100 mgram decrease

found that for every 100 mgram decrease in magnesium intake there was a 24% in magnesium intake there was a 24% increase in pancreatic cancer incidents increase in pancreatic cancer incidents and this was dose dependent which really and this was dose dependent which really strengthens observational data because strengthens observational data because you're seeing for each 100 milligram you're seeing for each 100 milligram decrease it continues to go up and up decrease it continues to go up and up and up so it's a dose in a dose and up so it's a dose in a dose dependent manner um there's been other dependent manner um there's been other studies that have have looked at um meta studies that have have looked at um meta analysis of people uh and their analysis of people uh and their magnesium intake people with the highest magnesium intake people with the highest magnesium intake have a 40 % lower all magnesium intake have a 40 % lower all cause mortality and a 50% lower cancer cause mortality and a 50% lower cancer related mortality again DNA repair related mortality again DNA repair enzymes need magnesium to function enzymes need magnesium to function properly so what is you know how do you properly so what is you know how do you know if you're getting enough magnesium know if you're getting enough magnesium so unfortunately unlike vitamin D which so unfortunately unlike vitamin D which is a pretty simple test um if you're is a pretty simple test um if you're measuring magnesium in plasma it's not a measuring magnesium in plasma it's not a really good indicator of your magnesium really good indicator of your magnesium status because your plasma tightly status because your plasma tightly regulates magnesium levels and pulls regulates magnesium levels and pulls magnesium out of your bones to make sure

magnesium out of your bones to make sure it maintains those those levels and so it maintains those those levels and so pulling magnesium out of your bones is pulling magnesium out of your bones is like pulling from your retirement fund like pulling from your retirement fund early because magnesium in your bones is early because magnesium in your bones is important for bone health and so much important for bone health and so much like calcium if you start to pull like calcium if you start to pull magnesium out of your bones over decades magnesium out of your bones over decades because you're not getting enough because you're not getting enough magnesium from your diet it leads to magnesium from your diet it leads to osteoporosis an a another age related osteoporosis an a another age related disease and so um red blood cell tests disease and so um red blood cell tests of magnesium are a little bit better but of magnesium are a little bit better but unfortunately the really best way is to unfortunately the really best way is to really just figure out how much you're really just figure out how much you're getting from your diet ballpark it and getting from your diet ballpark it and um supplementation is also an option you um supplementation is also an option you want to find supplements that are want to find supplements that are organic um ions you want to do the organic um ions you want to do the organic salts so that would be magnesium organic salts so that would be magnesium malate citrate or magnesium glycinate malate citrate or magnesium glycinate those are much more bioavailable than those are much more bioavailable than inorganic ones like magnesium chloride inorganic ones like magnesium chloride for example okay I want to shift yours and talk about another micronutrient um or talk about another micronutrient um or in this case this kind of three of them in this case this kind of three of them they're Three fatty acids the omega-3

they're Three fatty acids the omega-3 fatty acids and these fatty acids and these are pretty commonly most I mean like are pretty commonly most I mean like it's like it's like 99% of like the American population does 99% of like the American population does not get enough omega-3 from their diet not get enough omega-3 from their diet and there was a study that was published and there was a study that was published out of Harvard that actually out of Harvard that actually specifically identified the Marine specifically identified the Marine sources of Omega-3 so this is EPA and sources of Omega-3 so this is EPA and DHA which are coming from fish this is DHA which are coming from fish this is compared to the plant source of Omega-3 compared to the plant source of Omega-3 ala which is found and things like ala which is found and things like walnuts or flax seeds or chia seeds so walnuts or flax seeds or chia seeds so the Marine sources EPA and D DHA were the Marine sources EPA and D DHA were identified as one of the top six identified as one of the top six preventable causes of death up there preventable causes of death up there with avoiding trans fats with avoiding with avoiding trans fats with avoiding smoking with keeping um avoiding smoking with keeping um avoiding hypertension so so these these were all hypertension so so these these were all identified as the top six preventable identified as the top six preventable causes of death so not getting enough causes of death so not getting enough EPA and DHA from fish and seafood was EPA and DHA from fish and seafood was calculated to be responsible for about calculated to be responsible for about 84 4,000 deaths a year that was

84 4,000 deaths a year that was comparable to avoiding trans fats so comparable to avoiding trans fats so everyone knows about trans fats you walk everyone knows about trans fats you walk into a grocery store every food package into a grocery store every food package you can find is zero trans fat zero you can find is zero trans fat zero trans fat but what people don't realize trans fat but what people don't realize is that not getting omega-3 from Seafood is that not getting omega-3 from Seafood sources or the Marine sources is also sources or the Marine sources is also detrimental to health just like eating detrimental to health just like eating trans fats is and it's a really trans fats is and it's a really different way of looking at nutrition different way of looking at nutrition and it really I like this this mentality and it really I like this this mentality where you're looking at what do I need where you're looking at what do I need to get from my food to run my metabolism to get from my food to run my metabolism to run my brain to run everything my to run my brain to run everything my body versus what do I need to avoid body versus what do I need to avoid because when you think about what you because when you think about what you need you end up avoiding all the other need you end up avoiding all the other processed stuff it just happens processed stuff it just happens right so how do you know if you're right so how do you know if you're getting enough omega-3 well the omega-3 getting enough omega-3 well the omega-3 index test was developed by my friend Dr index test was developed by my friend Dr Bill Harris and his colleague Clemens Bill Harris and his colleague Clemens Von shaki back in 2004 this measures Von shaki back in 2004 this measures omega-3 in red blood cells um measuring

omega-3 in red blood cells um measuring omega-3 in red blood cells is a omega-3 in red blood cells is a long-term marker of Omega-3 status long-term marker of Omega-3 status because red blood cells take about 120 because red blood cells take about 120 days to turn over versus measuring it in days to turn over versus measuring it in plasma phospholipids which is more of a plasma phospholipids which is more of a indicator of your dietary intake in the indicator of your dietary intake in the last couple of weeks so you can kind of last couple of weeks so you can kind of think of it like fasting blood glucose think of it like fasting blood glucose level is your fasting blood glucose level is your fasting blood glucose level is your um glucose levels right level is your um glucose levels right now versus hba1c which is your long-term now versus hba1c which is your long-term sort of marker of your blood glucose sort of marker of your blood glucose levels right same thing here with levels right same thing here with omega-3 well they identified omega-3 the omega-3 well they identified omega-3 the omega-3 index people that have a high omega-3 index people that have a high omega-3 index that's indicated as an 8% omega-3 index that's indicated as an 8% or higher had a 90% reduction in sudden or higher had a 90% reduction in sudden cardiac death compared to people that cardiac death compared to people that had a 4% omega-3 so that would be had a 4% omega-3 so that would be considered a low omega-3 index 90% considered a low omega-3 index 90% reduction in sudden cardiac death heart reduction in sudden cardiac death heart disease is the number one killer in the disease is the number one killer in the United States and pretty much every United States and pretty much every developed

country okay so um another study also done by bill and his colleagues this was done by bill and his colleagues this was looking at the Framingham data um and looking at the Framingham data um and looking at the omega-3 index levels and looking at the omega-3 index levels and they found that people again with that they found that people again with that 8% omega-3 index the high omega-3 index 8% omega-3 index the high omega-3 index had a five-year increased life had a five-year increased life expectancy compared to people with the expectancy compared to people with the low omega-3 index of 4% um that's a low omega-3 index of 4% um that's a pretty big difference and if you think pretty big difference and if you think think about it um it's interesting in think about it um it's interesting in Japan the the omega-3 index is on Japan the the omega-3 index is on average 10% so they're well above the average 10% so they're well above the high uh in the US the omega-3 index is high uh in the US the omega-3 index is about 5% because people aren't eating about 5% because people aren't eating Seafood every day like they do in Japan Seafood every day like they do in Japan and the life expectancy is about four to and the life expectancy is about four to five years longer in Japan versus United five years longer in Japan versus United States it's kind of an interesting States it's kind of an interesting correlation there but what I thought was correlation there but what I thought was so astounding from this study was Bill so astounding from this study was Bill and his colleagues had looked at the

and his colleagues had looked at the omega-3 index in smokers versus omega-3 index in smokers versus non-smokers and people that had the non-smokers and people that had the highest um so people that had the highest um so people that had the longest life expectancy were obviously longest life expectancy were obviously the non-smokers with a high omega-3 the non-smokers with a high omega-3 index people with the lowest life index people with the lowest life expectancy were the smokers with a low expectancy were the smokers with a low omega-3 index but if you look at the omega-3 index but if you look at the Orange and the blue graph overlay The Orange and the blue graph overlay The Smokers with a low omega-3 index had the Smokers with a low omega-3 index had the exact life expect exact life expect as the as the nonsmokers with a high omega-3 index in nonsmokers with a high omega-3 index in other words not having a high omega-3 other words not having a high omega-3 index was like smoking in terms of life index was like smoking in terms of life expectancy it's just mindblowing how expectancy it's just mindblowing how perfectly overlaid those two populations perfectly overlaid those two populations of people are and again comes down to of people are and again comes down to that Harvard study identifying one of that Harvard study identifying one of the top preventable causes of death is the top preventable causes of death is not getting enough of the Marine sources not getting enough of the Marine sources of Omega-3 from our diet so in summary of the micro nutrient part of this talk how do we figure out

part of this talk how do we figure out again if we're getting enough omega-3 again if we're getting enough omega-3 getting your omega-3 levels measured you getting your omega-3 levels measured you want to make sure it's a red blood cell want to make sure it's a red blood cell test figuring out if you're low where do test figuring out if you're low where do I how do I get to a to the 8% range well I how do I get to a to the 8% range well Bill also did some of those studies they Bill also did some of those studies they did some randomized control trials found did some randomized control trials found that people that have a 4% omega-3 index that people that have a 4% omega-3 index can get to 8% if they supplement with can get to 8% if they supplement with about two grams of Omega-3 per day um about two grams of Omega-3 per day um and I how you know how do you find an and I how you know how do you find an Omega-3 supplement that's high quality Omega-3 supplement that's high quality there's a lot of thirdparty testing there's a lot of thirdparty testing sites out there that do so I have a free sites out there that do so I have a free guide you can find that gives you a list guide you can find that gives you a list of how to find those companies also a of how to find those companies also a list of some of the brands that I've list of some of the brands that I've identified from third-party testing um identified from third-party testing um that that are are free of contaminants that that are are free of contaminants and have a high concentration of EP and and have a high concentration of EP and DHA it's a free guide so you guys can DHA it's a free guide so you guys can find that as well if you just Google my find that as well if you just Google my name and omega-3 guide vitamin D we name and omega-3 guide vitamin D we talked about so getting a blood test is talked about so getting a blood test is essential you want to be 30 to 60 nanog essential you want to be 30 to 60 nanog per milliliter and um supplementation

per milliliter and um supplementation with about 4,000 IUS a day gets most with about 4,000 IUS a day gets most people to that to that status and then people to that to that status and then with magnesium increasing your intake of with magnesium increasing your intake of dark leafy greens from the diet also a dark leafy greens from the diet also a magnesium red blood cell test is a magnesium red blood cell test is a another way to indicate whether or not another way to indicate whether or not you're um extremely deficient I think you're um extremely deficient I think people that are highly athletic and people that are highly athletic and sweating a lot it's a good idea to get sweating a lot it's a good idea to get their red blood cell magnesium test their red blood cell magnesium test because you may find that you're because you may find that you're actually magnesium deficient so that's actually magnesium deficient so that's that can that can really sort of shed that can that can really sort of shed some light on that supplementation's some light on that supplementation's also an option as well a variety of um also an option as well a variety of um supplements out there that are organic supplements out there that are organic salts like magnesium allate glycinate salts like magnesium allate glycinate and citrate okay so now I wanted to go to um probably the most important part of my probably the most important part of my talk which is that Vigor vigorous talk which is that Vigor vigorous exercise is it really is the most exercise is it really is the most powerful longevity we drug we have right powerful longevity we drug we have right now at our disposable at our disposal in now at our disposable at our disposal in fact there was a study that just came fact there was a study that just came out it was published like last week I

out it was published like last week I think that found exercise intensity not think that found exercise intensity not the volume of exercise was the driver of the volume of exercise was the driver of longevity so people that were doing longevity so people that were doing intense vigorous exercise so what does intense vigorous exercise so what does that mean that's the kind of exercise that mean that's the kind of exercise where you really can't talk when you're where you really can't talk when you're working out you know most people are working out you know most people are about over 80% their max heart rate about over 80% their max heart rate probably by 85 to 95% of their max heart probably by 85 to 95% of their max heart rate you can talk while you're rate you can talk while you're exercising well those people have had a exercising well those people have had a 30% lower all cause mortality compared 30% lower all cause mortality compared to people that were doing low or to people that were doing low or moderate intensity exercise and we still moderate intensity exercise and we still meeting the requirements um and had a meeting the requirements um and had a larger volume of exercise they had about larger volume of exercise they had about a 15% lower all cause mortality and when a 15% lower all cause mortality and when you looked at cardiovascular related you looked at cardiovascular related mortality it was only exercise intensity mortality it was only exercise intensity that mattered so in other words we need that mattered so in other words we need to get our heart rate up high enough to get our heart rate up high enough that we can't talk at least a you know a that we can't talk at least a you know a couple times a week right and we need to couple times a week right and we need to we need to engage in that vigorous

we need to engage in that vigorous intensity exercise so let's talk about intensity exercise so let's talk about that starting with cardiorespiratory that starting with cardiorespiratory Fitness so cardiorespiratory Fitness is Fitness so cardiorespiratory Fitness is probably one of the top biomarkers of I probably one of the top biomarkers of I would say longevity it's measured as V2 would say longevity it's measured as V2 Max this is the maximum amount of oxygen Max this is the maximum amount of oxygen you takeen during maximal exercise you takeen during maximal exercise variety of Studies have looked at variety of Studies have looked at cardiorespiratory Fitness and life cardiorespiratory Fitness and life expectancy and all cause mortality expectancy and all cause mortality people with a low cardiorespiratory people with a low cardiorespiratory Fitness are the ones that benefit the Fitness are the ones that benefit the most so going from a low to anywhere most so going from a low to anywhere above that is highly beneficial you go above that is highly beneficial you go from a low cardiorespiratory Fitness for from a low cardiorespiratory Fitness for your age group for your for your gender your age group for your for your gender um just going into like a a low normal um just going into like a a low normal so being normal even on the low end so being normal even on the low end you're getting about a 2.1 increase in you're getting about a 2.1 increase in life expectancy going from low to high life expectancy going from low to high normal you can get almost a three-year normal you can get almost a three-year increase in life expectancy and then increase in life expectancy and then going from low into the sort of top 5% going from low into the sort of top 5% for your age and gender um for cardiio for your age and gender um for cardiio respiratory Fitness that's where you get respiratory Fitness that's where you get about a 5year increase in life

about a 5year increase in life expectancy and for so there's been a expectancy and for so there's been a calculation that's done for every one calculation that's done for every one unit increase in your V2 Max and your unit increase in your V2 Max and your cardi respiratory Fitness this is cardi respiratory Fitness this is associated with a associated with a 45-day um extension in in life 45-day um extension in in life expectancy and so and that keeps going expectancy and so and that keeps going up so one more unit 45 days one more up so one more unit 45 days one more unit 45 days right and it adds unit 45 days right and it adds up there was a pretty important study up there was a pretty important study published in j a few years back that published in j a few years back that claimed really there didn't seem to be claimed really there didn't seem to be an upper limit in terms of the mortality an upper limit in terms of the mortality reduction as you increase your reduction as you increase your cardiorespiratory Fitness as you cardiorespiratory Fitness as you increase your V2 Max um at least within increase your V2 Max um at least within the groups measured and so um what this the groups measured and so um what this study did was looked again at different study did was looked again at different different levels of cardiorespiratory different levels of cardiorespiratory Fitness people that were in the elite Fitness people that were in the elite group so these are the Elite athletes group so these are the Elite athletes they're in the top 2% they had a 80% they're in the top 2% they had a 80% lower all cause mortality than people in lower all cause mortality than people in the low cardiorespiratory fitness group the low cardiorespiratory fitness group 80% 80% they also still these Elite um these

they also still these Elite um these Elite athletes had a 20% lower all cause Elite athletes had a 20% lower all cause mortality than people that had a high V2 mortality than people that had a high V2 Max so there's still um people that have Max so there's still um people that have a high cardiorespiratory Fitness are a high cardiorespiratory Fitness are doing great but when you get to that doing great but when you get to that Elite level you're still benefiting from Elite level you're still benefiting from it but what I thought was so important it but what I thought was so important from this study was that people with a from this study was that people with a low cardiorespiratory Fitness see these low cardiorespiratory Fitness see these were people that were identified as were people that were identified as quote unquote healthy they hadn't been quote unquote healthy they hadn't been identified to have any diseases they identified to have any diseases they don't have tension or diabetes they don't have tension or diabetes they don't have cardiovascular disease they don't have cardiovascular disease they don't have any of these you know don't have any of these you know diseases that we consider unhealthy diseases that we consider unhealthy except for the fact that they're except for the fact that they're sedentary which is a disease and in fact sedentary which is a disease and in fact the people that were in the low the people that were in the low cardiorespiratory group had these same cardiorespiratory group had these same all cause mortality as people with heart all cause mortality as people with heart disease as people that were smoking as disease as people that were smoking as people that had type two diabetes in people that had type two diabetes in other words it's time to have this other words it's time to have this Paradigm Shift where we don't we we we Paradigm Shift where we don't we we we don't think of people that are sedentary don't think of people that are sedentary as healthy because sedentarism is a as healthy because sedentarism is a disease not being Physically Active is a

disease not being Physically Active is a disease that will agid you and will disease that will agid you and will increase your mortality increase your mortality risk so the question is how do you risk so the question is how do you improve cardiorespiratory Fitness and improve cardiorespiratory Fitness and that's where we're getting back to the that's where we're getting back to the vigorous intensity exercise it's it's vigorous intensity exercise it's it's pretty undeniable um I mean any sort of pretty undeniable um I mean any sort of aerobic exercise is going to improve aerobic exercise is going to improve your cardiorespiratory Fitness but if your cardiorespiratory Fitness but if you want to really improve it then you you want to really improve it then you need to engage in vigorous intensity need to engage in vigorous intensity exercise and again that's the kind of exercise and again that's the kind of exercise where you can't talk exercise where you can't talk while you are working out okay this is while you are working out okay this is this is the hard stuff this is the this is the hard stuff this is the effort um and we know it's important effort um and we know it's important because a variety of people that meet because a variety of people that meet the guidelines of 150 minutes per week the guidelines of 150 minutes per week or two and a half hours of aerobic or two and a half hours of aerobic exercise per week where they're doing exercise per week where they're doing low to moderate intensity this is the low to moderate intensity this is the they can talk while they're exercising they can talk while they're exercising right 40% of those people still can't right 40% of those people still can't improve their cardiorespiratory Fitness improve their cardiorespiratory Fitness they're called non-responders but when they're called non-responders but when you take those non-responders and then you take those non-responders and then you put them into a vigorous you put them into a vigorous high-intensity exercise group they then

high-intensity exercise group they then are able to improve their V2 max they're are able to improve their V2 max they're able to improve their cardiorespiratory able to improve their cardiorespiratory Fitness just again driving home the Fitness just again driving home the importance of engaging in vigorous importance of engaging in vigorous intensity exercise so what are some of the best protocols to do that well there's a protocols to do that well there's a variety of protocols out there you want variety of protocols out there you want to you want to you want to basically get to you want to you want to basically get anything you can so you know even if anything you can so you know even if you're doing something like a 30second you're doing something like a 30second interval or a 20 second interval or interval or a 20 second interval or toata 20 seconds on 10 seconds off like toata 20 seconds on 10 seconds off like anything where you're really getting anything where you're really getting that vigorous intensity exercise is that vigorous intensity exercise is going to be beneficial but what's really going to be beneficial but what's really beneficial is longer intervals so if you beneficial is longer intervals so if you can at least do a minute as you know as can at least do a minute as you know as high as you can intensity the best one high as you can intensity the best one of the best ways um at least of the best ways um at least evidencebased ways to improve V2 Max and evidencebased ways to improve V2 Max and your cardiorespiratory Fitness is What's your cardiorespiratory Fitness is What's called the Norwegian 4x4 interval called the Norwegian 4x4 interval sometimes it's called the clinical sometimes it's called the clinical clinical method in in studies um it was clinical method in in studies um it was it's was developed in Norway a lot of it's was developed in Norway a lot of the Norwegian CrossCountry schem ear the Norwegian CrossCountry schem ear have some of the most elite

have some of the most elite cardiorespiratory fitnesses uh sorry cardiorespiratory fitnesses uh sorry Elite cardiorespiratory Fitness out Elite cardiorespiratory Fitness out there um and they do this type of there um and they do this type of training so they do four minutes at the training so they do four minutes at the highest intensity they can maintain for highest intensity they can maintain for that four minutes typically you know that four minutes typically you know some sometimes it's 8 85 to 95% of their some sometimes it's 8 85 to 95% of their max heart rate obviously if you've never max heart rate obviously if you've never done this before you have to done this before you have to progressively work your way there you progressively work your way there you can't start that right away right out can't start that right away right out the gate you have to kind of the gate you have to kind of progressively get there but you want to progressively get there but you want to do as high as you can for four minutes do as high as you can for four minutes and then you then you have a light and then you then you have a light exercise recovery for 3 minutes and you exercise recovery for 3 minutes and you do that four times so the 4x4 protocol do that four times so the 4x4 protocol um how do you measure your V2 Max well um how do you measure your V2 Max well basically if you want to go do that the basically if you want to go do that the best way is to actually have it measured best way is to actually have it measured there's a variety of labs that can do there's a variety of labs that can do that um if that's not an option for you that um if that's not an option for you there is a pretty good evidence B there is a pretty good evidence B evidence-based way of measuring V2 Max evidence-based way of measuring V2 Max and that is the 12 minute run test where and that is the 12 minute run test where you want to find a flat tracks track you want to find a flat tracks track field some kind of flat surface where field some kind of flat surface where you can run as fast as you can and you can run as fast as you can and maintain a good speed for the entire 12

maintain a good speed for the entire 12 minutes and then you can go do this minutes and then you can go do this calculation that you can look up online calculation that you can look up online called the Cooper test um or that you called the Cooper test um or that you just look up the 12-minute run test and just look up the 12-minute run test and there's a calculation you can also wear there's a calculation you can also wear your Apple watch or your device as well your Apple watch or your device as well and it kind of does a similar and it kind of does a similar calculation um as well if if you're calculation um as well if if you're doing that but it's important to have a doing that but it's important to have a flat surface because the hills and stuff flat surface because the hills and stuff will definitely make a difference and it will definitely make a difference and it won't be accurate in terms of um won't be accurate in terms of um measuring your V2 Max indirectly measuring your V2 Max indirectly so vigorous exercise and this is so vigorous exercise and this is probably one of my favorite studies um probably one of my favorite studies um this came out of UT D um UT Southwest this came out of UT D um UT Southwest and Dallas by a friend of mine Dr Ben and Dallas by a friend of mine Dr Ben LaVine vigorous intensity exercise was LaVine vigorous intensity exercise was able to reverse cardiac aging so as able to reverse cardiac aging so as we're as we age the structure of our we're as we age the structure of our heart changes so it gets smaller and heart changes so it gets smaller and stiffer and this affects the function of stiffer and this affects the function of our heart so our heart is unable to um our heart so our heart is unable to um pump blood to our tissues as effectively pump blood to our tissues as effectively and efficiently as it does when it's

and efficiently as it does when it's younger um it it affects our ability to younger um it it affects our ability to improve cardiorespiratory Fitness it it improve cardiorespiratory Fitness it it affects our Exercise capacity it affects affects our Exercise capacity it affects our cardiovascular disease risk and our cardiovascular disease risk and there's a variety of reasons why it there's a variety of reasons why it shrinks and gets stiffer as we age we're shrinks and gets stiffer as we age we're not going to go into all of that um but not going to go into all of that um but what what Ben and his group did was they what what Ben and his group did was they took people that were 50 years old that took people that were 50 years old that again were pretty much sedentary so they again were pretty much sedentary so they had one disease they were sedentary but had one disease they were sedentary but they hadn't had any other identifiable they hadn't had any other identifiable diseases diseases and he put these people on a 2-year and he put these people on a 2-year exercise exercise program it was a progressive program program it was a progressive program because you can't get people doing the because you can't get people doing the Norwegian 4x4 as they said on day one so Norwegian 4x4 as they said on day one so they had to work their way up there the they had to work their way up there the first six months they were sort of first six months they were sort of training and working their way up by the training and working their way up by the time they got to six months they were time they got to six months they were exercising like five hours a week and exercising like five hours a week and they were doing the Norwegian 4x4 once a they were doing the Norwegian 4x4 once a week and they did this for the remainder week and they did this for the remainder of the year and a half and after the two of the year and a half and after the two years their structure and function of years their structure and function of their hearts looked like 30y olds not their hearts looked like 30y olds not 50y olds so they effectively reverse the

50y olds so they effectively reverse the aging at least if you're looking at the aging at least if you're looking at the structure of the heart by like 20 years structure of the heart by like 20 years which is pretty incredible that you can which is pretty incredible that you can take a 50-year-old who's been sedentary take a 50-year-old who's been sedentary put them on a pretty intense exercise put them on a pretty intense exercise program for two years and show that program for two years and show that their hearts can now look like a their hearts can now look like a 30-year-old heart versus a um you know 30-year-old heart versus a um you know 50-year old heart right so I really 50-year old heart right so I really think that the the bottom line here is think that the the bottom line here is it's never too late to start exercising it's never too late to start exercising but then the other question is well what but then the other question is well what if you even start earlier like all the if you even start earlier like all the other benefits right and there's so many other benefits right and there's so many benefits blood pressure benefits so um benefits blood pressure benefits so um vigorous intensity exercise doing three vigorous intensity exercise doing three to four days per week of about 20 to 60 to four days per week of about 20 to 60 Minutes of more higher intensity Minutes of more higher intensity exercise can have similar effects as exercise can have similar effects as anti-hypertensive treatment so drug you anti-hypertensive treatment so drug you know these are these are drug-sized know these are these are drug-sized effects hypertension affects 50% of effects hypertension affects 50% of Americans 20% of people that are age 18 Americans 20% of people that are age 18 to 29 I mean that's incredible youth to 29 I mean that's incredible youth young people they're they have young people they're they have hypertension so exercise is really a hypertension so exercise is really a Panacea and I want to talk about why one

Panacea and I want to talk about why one of the reasons there's actually many but of the reasons there's actually many but one of the reasons that vigorous one of the reasons that vigorous exercise vigorous intensity exercise is exercise vigorous intensity exercise is so incredibly important and it has to do so incredibly important and it has to do with the metabolite that's made so when with the metabolite that's made so when you push your muscles to work really you push your muscles to work really hard harder than they than um you know hard harder than they than um you know and faster than you can get oxygen and and faster than you can get oxygen and you breathe in to them then they're you breathe in to them then they're forced to make energy without oxygen and forced to make energy without oxygen and the way they do that is by using glucose the way they do that is by using glucose without the without the mitochondria and so they make energy mitochondria and so they make energy using glucose and lactate is a using glucose and lactate is a metabolite that's also made it's called metabolite that's also made it's called glycolysis well lactate is more than a glycolysis well lactate is more than a metabolite um a friend of mine Dr George metabolite um a friend of mine Dr George B Brooks he's actually down the street B Brooks he's actually down the street at you see Berkeley he you know I don't at you see Berkeley he you know I don't know how many you know over a decade ago know how many you know over a decade ago um like maybe two decades ago identified um like maybe two decades ago identified lactate as a signaling molecule and at lactate as a signaling molecule and at the time it was called the lactate the time it was called the lactate shuttle hypothesis it's no longer a

shuttle hypothesis it's no longer a hypothesis many many many many many many hypothesis many many many many many many many many Studies have proven it but many many Studies have proven it but lactate gets shuttled out of your muscle lactate gets shuttled out of your muscle gets into circulation and it goes into gets into circulation and it goes into the brain it goes to the heart it goes the brain it goes to the heart it goes to the kidneys it goes to the liver and to the kidneys it goes to the liver and it's a way that your muscle is it's a way that your muscle is communicating with these other organs communicating with these other organs you know any our our body wants to you know any our our body wants to maintain status quo it wants to kind of maintain status quo it wants to kind of just stay the same and so we have all just stay the same and so we have all these homeostasis mechanisms where if we these homeostasis mechanisms where if we stress our body in some way our body has stress our body in some way our body has feedback loops that respond and adapt feedback loops that respond and adapt because it's trying to make things stay because it's trying to make things stay the same and lactate is one of the the same and lactate is one of the communicating ways that our body does communicating ways that our body does that well lactate when it gets into the that well lactate when it gets into the brain signals and activates something brain signals and activates something called brain Drive neurotropic Factor called brain Drive neurotropic Factor bdnf this is a growth factor in our bdnf this is a growth factor in our brain that increases the growth of new brain that increases the growth of new neurons it does it in the hippocampus um neurons it does it in the hippocampus um it it is involved in neuroplasticity so it it is involved in neuroplasticity so it increases neuroplasticity this is the

it increases neuroplasticity this is the ability of our brain to change and adapt ability of our brain to change and adapt to our changing environment very to our changing environment very important as we age it increases important as we age it increases learning memory a lot of things very learning memory a lot of things very very important and if you want to think very important and if you want to think of a sensational way to explain bdnf of a sensational way to explain bdnf it's like a youth Elixir for our brain it's like a youth Elixir for our brain lactates activating it and the way we lactates activating it and the way we get that is by vigorous intensity get that is by vigorous intensity exercise you have to push past that exercise you have to push past that comfort zone to get comfort zone to get there lact has also been shown in human there lact has also been shown in human studies these are human studies to studies these are human studies to increase neurotransmitters like increase neurotransmitters like serotonin and serotonin also plays a serotonin and serotonin also plays a role in um neurogenesis and growing new role in um neurogenesis and growing new brain cells specifically after exercise brain cells specifically after exercise um it's also a neurotransmitter that's um it's also a neurotransmitter that's involved in mood and memory but also involved in mood and memory but also impulse control and so there's been some impulse control and so there's been some human studies looking at um more lower human studies looking at um more lower intensity exercise versus more vigorous intensity exercise versus more vigorous intensity exercise and people that do intensity exercise and people that do the vigorous intensity exercise have the vigorous intensity exercise have more lactate and they have more more lactate and they have more serotonin and they have improved impulse serotonin and they have improved impulse control after the after the workout so a

control after the after the workout so a lot of a lot of reason for mental health lot of a lot of reason for mental health for cognitive health for brain health for cognitive health for brain health for brain aging to engage in vigorous for brain aging to engage in vigorous intensity intensity exercise there's a lot of protocols out exercise there's a lot of protocols out there for increasing bdnf this these are there for increasing bdnf this these are you know trials that have been done in you know trials that have been done in humans um really it does seem like the humans um really it does seem like the sweet spot is you have to get that sweet spot is you have to get that vigorous intensity you know even 20 vigorous intensity you know even 20 minutes has been shown to do it but like minutes has been shown to do it but like getting getting the real big burst of it getting getting the real big burst of it is it's about 30 30 minutes of at least is it's about 30 30 minutes of at least 80% max heart rate so again you're not 80% max heart rate so again you're not able to talk very much maybe a couple of able to talk very much maybe a couple of words but you're not really able to talk words but you're not really able to talk much while you're working out um there's much while you're working out um there's a lot of protocols out there you can a lot of protocols out there you can look them up um six minutes at at high look them up um six minutes at at high high intensity it's kind of like a more high intensity it's kind of like a more all out that can increase BNF Levels by all out that can increase BNF Levels by four to five times versus Baseline so um four to five times versus Baseline so um biger intensity exercise great for bdnf biger intensity exercise great for bdnf great for the great for the brain but there's also a reason to brain but there's also a reason to engage and vigorous intensity exercise engage and vigorous intensity exercise in terms of cancer prevention and cancer

in terms of cancer prevention and cancer treatment so um when we think of of treatment so um when we think of of cancer metastasis when we think of like cancer metastasis when we think of like tumor cells escaping the side of a tumor tumor cells escaping the side of a tumor getting in circulation um making their getting in circulation um making their way to another distant organ you know way to another distant organ you know people that have cancer often are told people that have cancer often are told to relax and exercise not exercise to to relax and exercise not exercise to relax just to sit and um recover right relax just to sit and um recover right and actually that's the exact opposite and actually that's the exact opposite of what science and evidence show that of what science and evidence show that should be done so um so these should be done so um so these circulating tumor cells that do escape circulating tumor cells that do escape the the S the side of the tumor and get the the S the side of the tumor and get into circulation if you engage in into circulation if you engage in exercise and there's studies that have exercise and there's studies that have shown this um the more intense the shown this um the more intense the exercise the quicker the blood flow is exercise the quicker the blood flow is going through your blood vessels and going through your blood vessels and that creates what's called a shearing that creates what's called a shearing force and it causes circulating tumor force and it causes circulating tumor cells to die they can't make their way cells to die they can't make their way to another organ um and again the more to another organ um and again the more intense the exercise the more more intense the exercise the more more vigorous the exercise the greater the vigorous the exercise the greater the effect circulating tumor cells are

effect circulating tumor cells are associated with a I think it's about a associated with a I think it's about a three times higher risk of Cancer three times higher risk of Cancer recurrence and a four times higher risk recurrence and a four times higher risk of cancer mortality um six months of of cancer mortality um six months of aerobic exercise actually reduce aerobic exercise actually reduce circulating tumor cells in patients with circulating tumor cells in patients with stage one to stage three colon cancer stage one to stage three colon cancer and again that really is having an and again that really is having an effect on their cancer recurrence their effect on their cancer recurrence their cancer mortality um another study that cancer mortality um another study that that looked at stage three colon cancer that looked at stage three colon cancer patients that engaged in aerobic patients that engaged in aerobic exercise they had a 40% reduction in exercise they had a 40% reduction in their disease recurrence and a 60% their disease recurrence and a 60% reduction in their mortality rate so reduction in their mortality rate so again just every reason to engage in again just every reason to engage in exercise exercise also prevents um exercise exercise also prevents um prevents cancer as well there's a lot of prevents cancer as well there's a lot of studies out there showing that people studies out there showing that people that are engaging in aerobic exercise that are engaging in aerobic exercise and bigger intensity exercise have a and bigger intensity exercise have a lower cancer incidence and obviously a lower cancer incidence and obviously a lower cancer mortality as well so we're talking about all this vigorous exercise um you know what what if you

exercise um you know what what if you don't have 20 or 30 or 40 minutes to to don't have 20 or 30 or 40 minutes to to get this really intense vigorous get this really intense vigorous exercise program on let's talk a little exercise program on let's talk a little bit about exercise snacks so these are bit about exercise snacks so these are really short you know one to two minute really short you know one to two minute burst of intense physical activity um burst of intense physical activity um they can be structured so they can be they can be structured so they can be things where you're doing body weight things where you're doing body weight squats they can be things where you're squats they can be things where you're doing high knees uh a little Sprint um a doing high knees uh a little Sprint um a variety of a variety of ways that you variety of a variety of ways that you can do these types of exercises um these can do these types of exercises um these these exercises have been shown in fact these exercises have been shown in fact there was a stud that was published a there was a stud that was published a couple months ago they found people that couple months ago they found people that did body weight 10 body weight squats did body weight 10 body weight squats every 45 minutes during their eight- every 45 minutes during their eight- Hour Work Week improve their blood Hour Work Week improve their blood glucose regulation better than people glucose regulation better than people that went on a 30- minute walk so I it that went on a 30- minute walk so I it takes me about 27 seconds to do 10 body takes me about 27 seconds to do 10 body weight squats so you think about that weight squats so you think about that that's very time efficient right 27 that's very time efficient right 27 seconds every 45 minutes and you break seconds every 45 minutes and you break up your sedentary time which we're going up your sedentary time which we're going to talk about um as to talk about um as well doing doing your exercise snacks

well doing doing your exercise snacks around meal time so this has been shown around meal time so this has been shown in a variety of studies particularly in a variety of studies particularly people that are metabolically people that are metabolically disregulated type two diabetes if they disregulated type two diabetes if they do an exercise snack just a brief burst do an exercise snack just a brief burst of 10 body weight squats 20 body weight of 10 body weight squats 20 body weight squats around Meal Time an hour within squats around Meal Time an hour within an hour of of meal time it is it's more an hour of of meal time it is it's more effective than than again more of a effective than than again more of a longer continuous exercise at regulating longer continuous exercise at regulating blood glucose levels so it's a really blood glucose levels so it's a really effective protocol I mean anyone can get effective protocol I mean anyone can get up and just do a minute of body weight up and just do a minute of body weight squats or high knees or something and squats or high knees or something and the reason it's so effective is again the reason it's so effective is again because of lactate when you cross cross because of lactate when you cross cross over that in intensity threshold you're over that in intensity threshold you're making more lactate yeah get ready it's making more lactate yeah get ready it's coming you're making more lactate and coming you're making more lactate and again lactate is shuttling um it's again lactate is shuttling um it's shuttling to other tissues but it's also shuttling to other tissues but it's also going back to the muscle and it's going back to the muscle and it's causing our glucose Transporters glute causing our glucose Transporters glute for Transporters to come up to the for Transporters to come up to the muscle cell to help bring in glucose and muscle cell to help bring in glucose and again it's part of that adaptation again it's part of that adaptation you're you're when you're working

you're you're when you're working vigorously you're using more glucose and vigorously you're using more glucose and your body's like I need more glucose to your body's like I need more glucose to make energy and so it finds a way to do make energy and so it finds a way to do it and the lactates the way to it and the lactates the way to communicate that way to do it right communicate that way to do it right lactates increasing those glucose lactates increasing those glucose Transporters those glute for Transporters those glute for Transporters um the high-intensity Transporters um the high-intensity exercise is also really important for exercise is also really important for metabolic Health via mitochondria so metabolic Health via mitochondria so mitochondria as many of you many of you mitochondria as many of you many of you guys know they're in most of our cells guys know they're in most of our cells with the exception of red blood cells with the exception of red blood cells they are very important for um aging they are very important for um aging they're the major source of energy in they're the major source of energy in most of our most of our cells we we don't have a repair system cells we we don't have a repair system in our mitochondria similar like we do in our mitochondria similar like we do we do have a repair system but it's not we do have a repair system but it's not it there's no repair system like DNA it there's no repair system like DNA repair like there's no way to repair repair like there's no way to repair mitochondrial DNA we have our own mitochondrial DNA we have our own mitochondrial genome um you you make you mitochondrial genome um you you make you make DNA in mitochondria it's produced make DNA in mitochondria it's produced there you make some proteins there there you make some proteins there proteins are also imported in but the proteins are also imported in but the way mitochondria repair themselves is way mitochondria repair themselves is through a process called mitophagy and

through a process called mitophagy and fision infusion so you have a fision infusion so you have a mitochondria that's damaged and it can mitochondria that's damaged and it can sort of Fizz apart and the damaged part sort of Fizz apart and the damaged part can cleave off and you can then recycle can cleave off and you can then recycle that damaged part through this process that damaged part through this process known as mitophagy very similar to known as mitophagy very similar to autophagy where you're recycling damaged autophagy where you're recycling damaged parts of the cell well MIT mitophagy is parts of the cell well MIT mitophagy is activated through intense exercise and activated through intense exercise and this has been shown um in human studies this has been shown um in human studies again it was exercise intensity that was again it was exercise intensity that was very important 30 minutes of vigorous very important 30 minutes of vigorous intensity exercise increased mitophagy intensity exercise increased mitophagy um and this was totally independent of um and this was totally independent of fasting so people that had fasted for 16 fasting so people that had fasted for 16 hours or did not fast at all had the hours or did not fast at all had the same amount of mitophagy again it was same amount of mitophagy again it was the intense exercise that was activating the intense exercise that was activating the M mitophagy process and so what the M mitophagy process and so what happens is you end up getting rid of happens is you end up getting rid of damaged parts of your mitochondria so damaged parts of your mitochondria so that you have healthier younger um more that you have healthier younger um more vibrant mitochondria vibrant mitochondria left well high intensity exercise

left well high intensity exercise vigorous intensity exercise also vigorous intensity exercise also increases the growth of new mitochondria increases the growth of new mitochondria in your muscle cells um there's some in your muscle cells um there's some animal evidence that it also does it in animal evidence that it also does it in the brain I don't know why the mechanism the brain I don't know why the mechanism would be any different but again this would be any different but again this comes down to lactate so vigorous comes down to lactate so vigorous intensity exercise causes your muscles intensity exercise causes your muscles to make lactate lactate then signals to to make lactate lactate then signals to a very important Gene um and protein a very important Gene um and protein pgc1 Alpha that that increases the pgc1 Alpha that that increases the growth of new mitochondria mitochondrial growth of new mitochondria mitochondrial biogenesis and so what ends up happening biogenesis and so what ends up happening is not only are you getting rid of is not only are you getting rid of damaged mitochondria then you're damaged mitochondria then you're replacing them with new healthy replacing them with new healthy mitochondria and so it's kind of this mitochondria and so it's kind of this just this Rejuvenation way of just just this Rejuvenation way of just getting rid of bad mitochondria and getting rid of bad mitochondria and bringing in new healthy young bringing in new healthy young mitochondria again this is in muscle mitochondria again this is in muscle cells and humans animal Studies have cells and humans animal Studies have shown this happens in brain and neurons shown this happens in brain and neurons as well I tend to think that that that as well I tend to think that that that would be conserved especially because would be conserved especially because lactate seems to be regulating that lactate seems to be regulating that process as

well and back to this concept of the exercise snacks we talked about exercise snacks we talked about improving metabolic Health you know improving metabolic Health you know timing it around meal times well there's timing it around meal times well there's also been a variety of studies by um also been a variety of studies by um Martin gabala who's uh you know a friend Martin gabala who's uh you know a friend of mine he's been on my podcast as well of mine he's been on my podcast as well um he's done a variety of studies with um he's done a variety of studies with his colleagues looking at this his colleagues looking at this unstructured type of exercise snacks so unstructured type of exercise snacks so this is called the vigorous intermittent this is called the vigorous intermittent lifestyle physical activity or Vila and lifestyle physical activity or Vila and these are people that aren't necessarily these are people that aren't necessarily doing their body weight squats they are doing their body weight squats they are in their office and they instead of in their office and they instead of walking or taking the elevator or walking or taking the elevator or walking up the stairs they Sprint up the walking up the stairs they Sprint up the stairs every day they Sprint down the stairs every day they Sprint down the stairs or they if they walk to work stairs or they if they walk to work they're not just walking they're they're not just walking they're interval sprinting so these are people interval sprinting so these are people that are sort of taking advantage of that are sort of taking advantage of everyday life situations to get their everyday life situations to get their heart rate up and so there's been large heart rate up and so there's been large large studies and there's been more than large studies and there's been more than one where these people are wearing one where these people are wearing accelerometers and so researchers can accelerometers and so researchers can track the intensity of their EX exercise track the intensity of their EX exercise and what's been shown is that people and what's been shown is that people that engage in one to two minutes of

that engage in one to two minutes of intense physical activity three times a intense physical activity three times a day these people have about a 40% day these people have about a 40% reduction in all cause mortality and in reduction in all cause mortality and in cancer related mortality and a 50% cancer related mortality and a 50% reduction in cardiovascular related reduction in cardiovascular related mortality by just doing one to two mortality by just doing one to two minutes of vigorous intensity exercise minutes of vigorous intensity exercise three times a day and this was also three times a day and this was also found in people that identify themselves found in people that identify themselves as non-exercisers so these are people as non-exercisers so these are people that don't consider themselves that don't consider themselves Physically Active because they they Physically Active because they they don't go to the gym or they don't engage don't go to the gym or they don't engage in Leisure Time physical activity so in Leisure Time physical activity so their benefits were still there just their benefits were still there just doing those short bursts of physical doing those short bursts of physical activity so there's a lot of ways that activity so there's a lot of ways that you can implement this these two you can implement this these two gentlemen right here were we're leading gentlemen right here were we're leading the way um you can do high knees you can the way um you can do high knees you can do some you know jump squats or body do some you know jump squats or body weight squats lunges you know sprinting weight squats lunges you know sprinting anything that you want and it's really anything that you want and it's really important because sedentary like as important because sedentary like as we're sitting here for let's see we've we're sitting here for let's see we've been here sitting here for 30 minutes been here sitting here for 30 minutes since I got up on stage um as you're since I got up on stage um as you're sitting throughout your workday for sitting throughout your workday for eight hours being sedentary is an

eight hours being sedentary is an independent respector for cancer um independent respector for cancer um meaning like like even if you have even meaning like like even if you have even if you g engage in physical activity if you g engage in physical activity it's still an independent risk factor it's still an independent risk factor and so it's really good to try to break and so it's really good to try to break up your workday to break up your up your workday to break up your sedentary time with a short burst of sedentary time with a short burst of exercise and that's really easy to do in exercise and that's really easy to do in fact we're all going to get up right now fact we're all going to get up right now and do it we're going to just do one and do it we're going to just do one minute instead of two but I think oh I'm minute instead of two but I think oh I'm still sore from my squats let's do um still sore from my squats let's do um let's do high knees let's get our let's let's do high knees let's get our let's get our heart rate up so we're going to get our heart rate up so we're going to do high knees for one minute are you do high knees for one minute are you ready and really try to get your heart ready and really try to get your heart rate up set go right so try high knees rate up set go right so try high knees move your hands everyone only 20 seconds I'm sorry

perfect but you know the other benefit is that you feel better you're benefit is that you feel better you're getting blood to your brain you're going getting blood to your brain you're going to function better I mean there's been

to function better I mean there's been studies that 10 minutes of intense studies that 10 minutes of intense physical activity improves cognition physical activity improves cognition learning memory so all the reasons to do learning memory so all the reasons to do exercise exercise snacks okay very briefly I want to talk snacks okay very briefly I want to talk about I want to just shift gears and about I want to just shift gears and talk about sleep last this last part of talk about sleep last this last part of my talk here um as I mentioned sleep is my talk here um as I mentioned sleep is so important for a variety of phys so important for a variety of phys olical functions that are important for olical functions that are important for longevity and the way we age right um longevity and the way we age right um I'm just going to talk about metabolic I'm just going to talk about metabolic Health here but brain health immune Health here but brain health immune Health cardiovascular health it's an Health cardiovascular health it's an important topic because about onethird important topic because about onethird of the American population gets less of the American population gets less than the recommended 7 to nine hours of than the recommended 7 to nine hours of sleep per night seven being the minimum even just getting one hour less of sleep per night for like three days of sleep per night for like three days in a row or three nights in a row can

in a row or three nights in a row can actually cause acute insulin resistance actually cause acute insulin resistance and otherwise healthy adults increase and otherwise healthy adults increase fasting insulin levels higher insulin fasting insulin levels higher insulin concentrations decrease insulin concentrations decrease insulin sensitivity again even just one hour sensitivity again even just one hour less of sleep per night over the course less of sleep per night over the course of three of three nights so this is called Sleep debt nights so this is called Sleep debt right where you start to have you one to right where you start to have you one to maybe three less you know hours of sleep maybe three less you know hours of sleep per night you start to build this up per night you start to build this up over three day three nights four nights over three day three nights four nights this is called Sleep debt and so when this is called Sleep debt and so when you start to get sleep you start to get sleep debt again in otherwise healthy adults debt again in otherwise healthy adults that leads to a 40% slower glucose that leads to a 40% slower glucose clearance 30% decrease in glucose clearance 30% decrease in glucose Effectiveness that's similar to diabetes Effectiveness that's similar to diabetes 30% lower insulin response I noticed 30% lower insulin response I noticed this about seven years ago when I became this about seven years ago when I became um a new mom where I was wearing my um a new mom where I was wearing my continuous glucose monitor and it was continuous glucose monitor and it was very obvious my glucose system was

very obvious my glucose system was completely disregulated it was shocking completely disregulated it was shocking to to me so getting less than seven hours of me so getting less than seven hours of sleep per night there's been meta sleep per night there's been meta analysis done it's been shown that analysis done it's been shown that people that are getting less than seven people that are getting less than seven hours sleep per night have a much much hours sleep per night have a much much higher risk of type two diabetes um higher risk of type two diabetes um again their their glucose regulations again their their glucose regulations out of control they have um higher hba1c out of control they have um higher hba1c levels so that's the long-term marker levels so that's the long-term marker for for blood glucose level for for blood glucose level and if they're getting less than 6 hours and if they're getting less than 6 hours they also have a increased risk of they also have a increased risk of visceral fat but the high hba1c is one I visceral fat but the high hba1c is one I want to I want to highlight want to I want to highlight because having when you have high because having when you have high hba1c um this means that you're having hba1c um this means that you're having you know higher elevated glucose levels you know higher elevated glucose levels over the over the course of you know over the over the course of you know basically your your life right depending basically your your life right depending on how how often you measure it um what on how how often you measure it um what happens and what that means in terms of happens and what that means in terms of aging and and the way your cardiovas aging and and the way your cardiovas health is so glucose if you have it

health is so glucose if you have it sitting around if it's not clearing out sitting around if it's not clearing out and it's not going into your muscles and it's not going into your muscles right um what happens is it starts to right um what happens is it starts to form through a malered reaction Advanced form through a malered reaction Advanced cation end products they're called ages cation end products they're called ages and these what these do is they and these what these do is they cross-link collagen they cross-link cross-link collagen they cross-link proteins they cross- link DNA lipids but proteins they cross- link DNA lipids but collagen in particular and proteins it collagen in particular and proteins it does it in the vascular system it does does it in the vascular system it does it in in the myo cardium in the it in in the myo cardium in the pericardium where collagen is and what pericardium where collagen is and what happens over time is that leads to the happens over time is that leads to the stiffness that stiffness of the heart I stiffness that stiffness of the heart I was talking about largely from was talking about largely from disregulated glucose disregulated glucose metabolism and um also in the vascular metabolism and um also in the vascular system so that leads to decreased system so that leads to decreased vascular compliance high blood pressure vascular compliance high blood pressure so having high hb1 A1C is very very bad so having high hb1 A1C is very very bad for cardiovascular health and increases for cardiovascular health and increases the risk for cardiovascular disease the risk for cardiovascular disease there are a variety of mechanisms by

there are a variety of mechanisms by which you know how loss of sleep how not which you know how loss of sleep how not getting enough sleep can increase getting enough sleep can increase metabolic disease can increase type 2 metabolic disease can increase type 2 diabetes insulin resistance decreased diabetes insulin resistance decreased insulin signaling in your adipocytes so insulin signaling in your adipocytes so in your fat cells lower beta cell in your fat cells lower beta cell sensitivity to glucose there's changes sensitivity to glucose there's changes in satiety hormones and impaired glucose in satiety hormones and impaired glucose absor absorption in your muscle and absor absorption in your muscle and liver you probably already figured out liver you probably already figured out one solution to that which we're going one solution to that which we're going to get to in a minute but all that can to get to in a minute but all that can lead to insulin resistance lead to insulin resistance there's been there's been some there's been some studies um some there's been some studies um looking at people that are short looking at people that are short sleepers that don't get enough sleep and sleepers that don't get enough sleep and and improving their sleep and how that and improving their sleep and how that affects their metabolic health so one of affects their metabolic health so one of the Staples of of um improving people's the Staples of of um improving people's sleep is a good sleep hygiene many of sleep is a good sleep hygiene many of you guys probably know this a lot of you guys probably know this a lot of factors here one is using light smartly factors here one is using light smartly so you want to get early morning bright so you want to get early morning bright light exposure um this resets your light exposure um this resets your circadian rhythm so that it knows when circadian rhythm so that it knows when to start making melatonin that hormone to start making melatonin that hormone you produce in your pineal gland um

you produce in your pineal gland um later at night and knows when it's it later at night and knows when it's it start to making it at the right time so start to making it at the right time so you start to get sleepy at the right you start to get sleepy at the right time um so this resetting of the time um so this resetting of the Circadian rhythm by early light early Circadian rhythm by early light early bright light exposure um Dr sain Panda bright light exposure um Dr sain Panda has talked a lot about this over the has talked a lot about this over the over the years he's a over the years he's a chronobiologists a really good friend of chronobiologists a really good friend of mine um he's been on my podcast many mine um he's been on my podcast many times talking about early bright light times talking about early bright light exposure and how important that is for exposure and how important that is for resetting the Circadian rhythm but also resetting the Circadian rhythm but also avoiding bright blue light in the avoiding bright blue light in the evening again a lot of work from Dr sat evening again a lot of work from Dr sat and Panda um blue light it it inhibits and Panda um blue light it it inhibits the production of melatonin so you just the production of melatonin so you just want to make sure you're using light want to make sure you're using light smartly um body temperature managing smartly um body temperature managing managing your your room temperature is managing your your room temperature is important so so cooling cooling is not important so so cooling cooling is not just just about um being comfortable there's a about um being comfortable there's a circadian component to it as well your circadian component to it as well your body when it's cooled down again it's body when it's cooled down again it's the Circadian component the clock where the Circadian component the clock where it's night time it's rest time and it's night time it's rest time and everything kind of shuts down and falls everything kind of shuts down and falls into place like it should meal timing is

into place like it should meal timing is another one um again Dr sain Panda has another one um again Dr sain Panda has talked a lot about this on my podcast talked a lot about this on my podcast he's also got several Publications um he's also got several Publications um where you want to you want to stop where you want to you want to stop eating meals about 3 hours before your eating meals about 3 hours before your bedtime because you don't want to be bedtime because you don't want to be digesting during sleep you also don't digesting during sleep you also don't want to be doing it because you're not want to be doing it because you're not going to be regulating your blood going to be regulating your blood glucose levels efficiently um and things glucose levels efficiently um and things like that as well but it does affect like that as well but it does affect sleep regular exercise helps and then sleep regular exercise helps and then monitoring your caffeine intake you monitoring your caffeine intake you don't want to be taking in caffeine too don't want to be taking in caffeine too close to bedtime because it shifts your close to bedtime because it shifts your circadian rhythm by about 45 minutes per circadian rhythm by about 45 minutes per cup so there's been some evidence-based cup so there's been some evidence-based ways that have looked at people that are ways that have looked at people that are short sleepers that have metabolic short sleepers that have metabolic disregulation doing something called disregulation doing something called Sleep extension so that means adjusting Sleep extension so that means adjusting your bedtime where you get into bed your bedtime where you get into bed earlier or you sleep in later anything earlier or you sleep in later anything to help you you know get that seven to help you you know get that seven hours of sleep sleep hygiene is a big hours of sleep sleep hygiene is a big part of that those people can if they part of that those people can if they increase sleep by 1 hour a night um they increase sleep by 1 hour a night um they can improve their insulin sensitivity in

can improve their insulin sensitivity in sensit sensitivity their hormones and sensit sensitivity their hormones and their appetite regulation gets back in their appetite regulation gets back in in in place they actually end up losing in in place they actually end up losing weight and consuming almost few like 300 weight and consuming almost few like 300 calories fewer a day um fewer so calories fewer a day um fewer so basically what happens is their satiety basically what happens is their satiety hormones are now now in check and so hormones are now now in check and so they're not eating more um and they're they're not eating more um and they're again losing weight because they're again losing weight because they're eating fewer eating fewer calories and then the same goes for calories and then the same goes for cognitive behavioral therapy this is for cognitive behavioral therapy this is for people with insomnia so cbti um is one people with insomnia so cbti um is one of the most I would say evidence-based of the most I would say evidence-based ways to improve insomnia um in people ways to improve insomnia um in people that have it and it it has a variety of that have it and it it has a variety of factors associated with it I'm not going factors associated with it I'm not going to get into all of them um but there is to get into all of them um but there is meta analyses looking at people that um meta analyses looking at people that um have insomnia do cbti and then looks at have insomnia do cbti and then looks at their metabolic health and they have their metabolic health and they have improved hb1c they have improved blood improved hb1c they have improved blood pressure improved Sleep Quality and pressure improved Sleep Quality and sleep duration so all these things go sleep duration so all these things go along just more evidence of not it's not along just more evidence of not it's not just bad news right okay yeah you have just bad news right okay yeah you have poor sleep you're not sleeping well poor sleep you're not sleeping well you're metabolically disregulated but if

you're metabolically disregulated but if you can improve that sleep guess what you can improve that sleep guess what your metabolic hell falls back into your metabolic hell falls back into place as well now what if you were like place as well now what if you were like me a new mom and it's like oh it's all me a new mom and it's like oh it's all well and good but I can't sleep longer well and good but I can't sleep longer because I got to feed my kid right my because I got to feed my kid right my baby you're you're waking up you gotta baby you're you're waking up you gotta you got to care for someone so there's you got to care for someone so there's there's other there's good news okay and there's other there's good news okay and it comes back to vigorous intensity it comes back to vigorous intensity exercise there have been a few studies exercise there have been a few studies that have looked at people that either that have looked at people that either engage in high int interval interval engage in high int interval interval training um while they're undergoing the training um while they're undergoing the Sleep restriction again it helps improve Sleep restriction again it helps improve glucose tolerance um it helps improve glucose tolerance um it helps improve mitochondrial function mitochondrial mitochondrial function mitochondrial proteins but also it improves I mean it proteins but also it improves I mean it improves the um acute insulin resistance improves the um acute insulin resistance that occurs from the Sleep restriction that occurs from the Sleep restriction and so and this is something that I did and so and this is something that I did find again as well when I was wearing my find again as well when I was wearing my continuous glucose monitor and I started continuous glucose monitor and I started doing my high intensity interval doing my high intensity interval training where it was almost back to training where it was almost back to normal um pretty darn close so even normal um pretty darn close so even doing it before even doing doing it before even doing high-intensity interval training before high-intensity interval training before you're going to have sleep restriction

you're going to have sleep restriction so it's really important to engage in so it's really important to engage in that vigorous intensity that vigorous intensity exercise there's a lot of protocols out exercise there's a lot of protocols out there we talked about some of them the there we talked about some of them the Tabata the 4x4 I mean choose choose Tabata the 4x4 I mean choose choose whatever you're going to do and that you whatever you're going to do and that you like to like to do and then lastly I just want to do and then lastly I just want to mention this one last study which is mention this one last study which is people that are getting either too people that are getting either too little sleep so less than 7 hours or too little sleep so less than 7 hours or too much sleep so they're getting greater much sleep so they're getting greater than 9 hours those people have a higher than 9 hours those people have a higher all cause mortality but only if they're all cause mortality but only if they're not physically active if they were not physically active if they were physically active and they were meaning physically active and they were meaning the guidelines either 75 minutes a week the guidelines either 75 minutes a week of intense high-intensity exercise of intense high-intensity exercise vigorous exercise or 150 minutes of vigorous exercise or 150 minutes of moderate intensity exercise a week they moderate intensity exercise a week they had the same mortality risks as someone had the same mortality risks as someone who was getting normal sleep so again who was getting normal sleep so again exercise is a Panacea it forgives a lot exercise is a Panacea it forgives a lot of sins maybe all uh maybe not but a lot of sins maybe all uh maybe not but a lot and there's there's there's every reason and there's there's there's every reason to engage and exercise to engage in

to engage and exercise to engage in intense physical activity I would say um intense physical activity I would say um that number number two let's talk about that number number two let's talk about that because we're on exercise I think that because we're on exercise I think you need to think it's important to you need to think it's important to think about exercise as a part of your think about exercise as a part of your life like you wake up in the morning and life like you wake up in the morning and you brush your teeth it's not something you brush your teeth it's not something you add on if you have time it's the you add on if you have time it's the wrong way to think about it you have to wrong way to think about it you have to do it you have to do it if you're tired do it you have to do it if you're tired if you didn't get sleep you have to wake if you didn't get sleep you have to wake up do it it's part of your life you up do it it's part of your life you don't go to bed you don't get up without don't go to bed you don't get up without brushing your teeth you brush your teeth brushing your teeth you brush your teeth you have to exercise make it part of you have to exercise make it part of your routine do something that you're your routine do something that you're going to do and enjoy doing and will and going to do and enjoy doing and will and will do you're not always going to enjoy will do you're not always going to enjoy doing the biggest intensity exercise but doing the biggest intensity exercise but you will after you're done you're going you will after you're done you're going to feel great you're going to feel like to feel great you're going to feel like you accomplish something and and it it's you accomplish something and and it it's going to improve the way you age there's going to improve the way you age there's no doubt about it period um avoiding the no doubt about it period um avoiding the key deficiencies we talked about that key deficiencies we talked about that omega-3 index test um the Magnesium omega-3 index test um the Magnesium intake low vitamin D and then optimizing intake low vitamin D and then optimizing for sleep very important you can engage for sleep very important you can engage in some of these evidence-based um in some of these evidence-based um protocols for improving sleep including

protocols for improving sleep including the Sleep um extension or cbti but at the Sleep um extension or cbti but at the end of the day there's always the end of the day there's always exercise as well that that saves exercise as well that that saves us and that's it thank you so much you us and that's it thank you so much you guys been awesome

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Vitamin D and Slow-Building Risk

Vitamin D status is one of the clearest examples of a quiet risk hiding in plain sight. Patrick notes that about 70% of the US population does not have adequate levels, using 30 ng/mL as the threshold for adequacy. Within that, almost 30% are deficient at 20 ng/mL or below, while another 40% are insufficient.

The word vitamin understates its role. Vitamin D acts like a steroid hormone, entering the cell nucleus and interacting with DNA through vitamin D response elements. Those elements appear across more than 5% of the protein-encoding human genome, which means vitamin D helps turn many genes on or off. Adequate status gives the body clearer instructions for long-term resilience.

Several of those genes matter directly to aging. Patrick highlights klotho, a gene studied for healthy brain aging and protection against dementia-related decline. She also names TERT, an enzyme involved in rebuilding telomeres, the protective structures at the ends of chromosomes. These systems do not create instant vitality; they help preserve clarity and function over time.

Vitamin D also activates superoxide dismutase, an antioxidant enzyme involved in mitochondrial health. In plain terms, that support helps defend cells from damage while preserving the cellular capacity that underlies vitality. The point is not to isolate one dramatic effect. The point is that vitamin D participates in many small instructions that shape how well the body holds its balance.

Low vitamin D can therefore create damage that builds slowly. Patrick describes this as insidious, not because the body fails overnight, but because impaired regulation can continue for years before disease appears. A decade or two of insufficiency can quietly change the terrain. Longevity asks you to respect slow causes before they become visible consequences.

The reasons for low status are practical. The skin makes vitamin D3 when UVB radiation reaches it, then the body converts it into the circulating form and ultimately into the steroid hormone. Modern life reduces that exposure. More time indoors, sunscreen, and northern latitude all limit production.

Melanin changes the equation as well. It acts as a natural sunscreen, which is protective in equatorial environments but reduces UVB-driven vitamin D production at higher latitudes. Patrick cites research from the University of Chicago showing that African-Americans living in Chicago needed six to 10 times longer in the sun to make the same amount of vitamin D3 as someone with fair skin.

Body composition and age add further variation. Vitamin D3 is fat soluble, and higher body fat can reduce its bioavailability by as much as 50%. As we age, the body also becomes less efficient at producing vitamin D3 from sunlight. The same sun exposure can mean different outcomes for different bodies.

Testing Before Supplementing

The most direct protocol is measurement. A vitamin D blood test is simple, accessible, and more precise than guessing from diet, sun exposure, or season. You cannot change what you do not measure, especially with a nutrient shaped by skin tone, latitude, sunscreen, body fat, age, and genetics.

Patrick identifies adequacy as above 30 ng/mL. Observational data on vitamin D levels and all-cause mortality place the lower-risk range between 30 and 60 ng/mL. That range offers a clear target for the individual: not excess, not neglect, but a measured equilibrium.

The human aging data becomes stronger when genetics enter the picture. Patrick describes Mendelian randomization studies, which use genetic differences that affect vitamin D conversion to examine risk with less lifestyle confounding. People with genetically low vitamin D levels have higher all-cause mortality and higher cancer-related mortality than people without genetically low levels.

That matters because low vitamin D often travels with other habits, such as less outdoor time or lower physical activity. Genetic analysis helps separate vitamin D status from those surrounding factors. It does not turn nutrition into certainty, but it strengthens the signal. The association belongs in a serious longevity conversation.

You can't change what you don't know.

Patrick also points to a short randomized trial in people who were very deficient, at 20 ng/mL or below. Participants took 4,000 IU of vitamin D per day for several weeks, which she identifies as the upper tolerable limit. Researchers measured biological age through the Horvath epigenetic clock, which tracks DNA methylation patterns. Supplementation reversed epigenetic age by almost two years in that deficient group.

The lesson is not to take more without context. Vitamin D is fat soluble, and excessive intake can lead to toxicity, especially high calcium levels. Patrick notes that toxicity requires substantial overuse in the data she discusses, but awareness still matters. A precise protocol respects both deficiency and excess.

Dose should follow testing, then follow-up testing. Patrick notes that 1,000 IU can raise blood levels by around five to 10 ng/mL in someone who is deficient, depending partly on genetics. That range is useful, but it is not a substitute for confirmation. The body deserves feedback, not assumption.

Magnesium as Repair Infrastructure

Magnesium is less about one dramatic effect and more about keeping repair systems online every day. Patrick notes that almost 65% of the US population has inadequate magnesium intake. The gap is common, but the work it affects is fundamental.

The daily targets are concrete. Patrick gives the RDA as about 320 mg per day for women and 420 mg per day for men. Athletic people can require 10 to 20% more, especially when heavy sweating increases losses. A body under greater physical demand needs enough material to recover with precision.

Food can close much of this gap. Magnesium sits at the center of the chlorophyll molecule, which gives plants their green color. Dark leafy greens therefore become a primary source, and low intake often reflects a simple absence on the plate. The protocol can be humble and exact at the same time.

Inside the body, magnesium supports more than 300 enzymes. Patrick names metabolism, neurotransmitter synthesis, immune function, and DNA repair among its domains. These systems translate into the outcomes people feel and protect: steadier vitality, clearer function, stronger recovery, and long-term resilience. Magnesium is infrastructure, not ornament.

DNA repair gives the conversation its longevity weight. Damage occurs continuously, and the body relies on repair enzymes to correct it before harmful mutations accumulate. When those enzymes lack magnesium as a cofactor, repair weakens. Over 10, 20, or 30 years, that deficiency can change risk in ways the present moment cannot see.

Patrick connects that mechanism to cancer risk through observational research. One study found that every 100 mg decrease in magnesium intake was associated with a 24% increase in pancreatic cancer incidence, with a dose-dependent pattern. She also describes meta-analytic data in which people with the highest magnesium intake had 40% lower all-cause mortality and 50% lower cancer-related mortality.

Testing magnesium is less straightforward than testing vitamin D. Plasma magnesium can look normal because the body tightly regulates blood levels, pulling magnesium from bone reserves when intake falls short. Patrick compares that to pulling from a retirement fund early. The number can appear stable while the reserve is being spent.

Red blood cell magnesium testing is better, but the practical work still begins with estimating intake and correcting the pattern. Patrick names magnesium malate, citrate, and glycinate as more bioavailable organic salts compared with inorganic forms such as magnesium chloride. Precision does not need to be complicated. It needs to be consistent.

DNA damage is happening all the time. It's happening right now in all of us.

Omega-3 and Preventable Loss

Omega-3 status brings the same philosophy into cardiovascular resilience. Patrick distinguishes marine omega-3s, EPA and DHA from fish and seafood, from the plant-based omega-3 ALA found in foods such as walnuts, flax seeds, and chia seeds. The distinction matters because the mortality data she highlights centers on marine sources.

A Harvard study identified low marine omega-3 intake as one of the top six preventable causes of death, alongside factors such as smoking, hypertension, and trans fats. Patrick reports that not getting enough EPA and DHA from fish and seafood was calculated to account for about 84,000 deaths per year. Prevention can be quiet and still carry enormous consequence.

This changes the frame of nutrition. The question is not only what to avoid. It is also what the body needs in order to run metabolism, the brain, and the wider systems of health. When you build meals around essential inputs, many less useful foods naturally lose their place. Deliberate nourishment becomes a form of mastery.

The omega-3 index gives that nourishment a measurement. Developed by Dr. Bill Harris and Clemens von Schacky in 2004, it measures omega-3 levels in red blood cells. Because red blood cells turn over in about 120 days, the test reflects longer-term status rather than only recent intake. It functions less like a snapshot and more like a record.

Not getting omega-3 from Seafood sources or the Marine sources is also detrimental to health just like eating trans fats is.

Patrick compares the difference to fasting blood glucose versus HbA1c. Plasma measures can reflect the last few weeks of intake, while red blood cell status captures a broader pattern. That matters for longevity because the body adapts to what you repeat. A ritual becomes biology through consistency.

The risk difference is stark. People with an omega-3 index of 8% or higher had a 90% reduction in sudden cardiac death compared with people at 4%. Heart disease remains the leading cause of death in the United States and across much of the developed world. A measurable nutrient status can sit close to one of the most important outcomes in modern health.

Longer life expectancy follows the same pattern in the data Patrick describes. In Framingham analyses, people with an 8% omega-3 index had a five-year increase in life expectancy compared with people at 4%. Japan offers a population-level contrast, with an average omega-3 index around 10% compared with about 5% in the United States. Its life expectancy is also about four to five years longer.

Correlation does not erase complexity, but it can clarify priority. Patrick’s larger point is that low marine omega-3 intake represents preventable loss, not a niche concern. Longevity is built by protecting the systems that carry you forward. Measure what matters, supply what is missing, and let the protocol become steady enough to endure.

Wim's Wise Words

A second take, from someone who's lived it.

If you take one thing from this, make it this: longevity gets clearer when you stop guessing. Not obsessive tracking. Not chasing every new protocol. Just a few honest markers that show whether your body has the raw material to repair, adapt, and hold its balance.

I like simple baselines because they remove drama. Check vitamin D. Look at magnesium intake with a sober eye. Test your omega-3 index if cardiovascular resilience matters to you, and it should. These are not glamorous moves. They are the kind of quiet work that compounds.

Where I'd Start

Start with one blood test and one plate. Vitamin D is the test. Dark greens, oily fish, and enough protein are the plate. Do that before building a supplement shelf. A supplement can be useful, but it should serve a measured need, not a mood.

The caveat is precision. More is not automatically better. Vitamin D deserves follow-up testing. Magnesium can unsettle digestion if you rush the dose. Fish oil quality matters. You are not trying to flood the system; you are trying to restore equilibrium.

This is also where contrast therapy fits, but only if the foundation is already being respected. Heat and cold are forms of hormesis: deliberate stress that asks the body to adapt. They work best when sleep, minerals, and recovery are not being treated as optional. For a deeper look at that relationship, read Thermal Stress, Cellular Longevity next.

Personally, I save heat for the evening when I can. Twenty minutes of sauna gives the nervous system a clear signal: the day is closing, circulation is rising, and the body can begin to settle. Cold has a different character. I use it when I want clarity and a clean edge in the morning, not when I am already depleted.

That distinction matters. A protocol should make you more responsive, not more rigid. If cold leaves you agitated for hours, shorten it. If sauna steals from your sleep, move it earlier or reduce the dose. The body gives feedback before it gives data; learn to listen to both.

Patrick's message pairs well with The Longevity Levers That Work because the deeper lesson is the same: the strongest rituals are usually repeatable, measurable, and unromantic. You do not need a perfect life to build resilience. You need a few precise commitments, repeated long enough for the body to believe them.