Sauna Heart Health and Longevity | Vitruvian

Video·Katie Couric·8 min read·February 19, 2026

Dr. Rhonda Patrick reframes longevity as something more practical than chasing extra years: protecting healthspan, building resilience, and making daily protocols strong enough to carry us into later life.

Why Aging Became the Question

Longevity has moved out of the margins. It is no longer a private obsession for researchers, athletes, or the technology class wearing performance trackers. More of us now ask the same essential question: how do we live longer without surrendering the quality of those years.

That shift matters because aging is not abstract. It arrives in the body, in capacity, in the ease with which we move through a day. The stronger question is not only how many years we can add, but how much vitality those years can hold.

Patrick’s own attention to aging began early, in a lab at the Salk Institute for Biological Studies in La Jolla. In her twenties, she worked with C. elegans, tiny nematode worms whose short lives made them powerful models for understanding time. Their usual life expectancy was about 14 days, which allowed researchers to observe change quickly and precisely.

The worms carried genes that relate to human biology, including an insulin receptor and an insulin signaling pathway. Patrick manipulated that pathway by decreasing insulin signaling. In plain terms, she was studying how a change in a basic metabolic signal could alter the way a living organism aged, moved, and endured.

The result was striking. With insulin signaling turned down, the worms lived from 14 days to about 30 days. They did not simply last longer; they stayed more youthful, moving and feeding with a vitality usually seen earlier in life.

That distinction is the heart of the matter. Extra time means little if it is defined by decline. The deeper promise of longevity is sustained function, clear capacity, and a body that remains responsive for as long as possible.

For us, the worm experiment does not translate into a single instruction or a direct human protocol. It offers a more grounded insight. Aging responds to signals, and the daily choices that shape those signals deserve deliberate attention.

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Everywhere you look, everyone is talking about longevity. And the focus on living about longevity. And the focus on living longer and staying healthy is not just longer and staying healthy is not just the purview of Silicon Valley bros the purview of Silicon Valley bros sporting Whoop watches. Now, everyone sporting Whoop watches. Now, everyone wants to better understand not only how wants to better understand not only how they live longer, but how they live they live longer, but how they live better. I know that's something at 68 better. I know that's something at 68 I'm very interested in. So, I'm so I'm very interested in. So, I'm so excited to chat with Dr. Rhonda Patrick, excited to chat with Dr. Rhonda Patrick, an expert on longevity and aging well. an expert on longevity and aging well. Her evidence-based insights are the Her evidence-based insights are the basis of her popular wellness platform, basis of her popular wellness platform, Found My Fitness. And there are so many Found My Fitness. And there are so many things I'm excited to talk to her about. This episode of Next Question is brought to you by Cocovia, the leader in cocoa to you by Cocovia, the leader in cocoa flavonol supplements. Cocolavinols are flavonol supplements. Cocolavinols are naturally occurring compounds found in naturally occurring compounds found in cocoa beans that have been studied for cocoa beans that have been studied for supporting healthy blood flow, supporting healthy blood flow, contributing to heart health, brain

contributing to heart health, brain function and overall longevity. Cocovia function and overall longevity. Cocovia delivers a precise clinically studied delivers a precise clinically studied 500 mgram dose of Cocolavinols in every 500 mgram dose of Cocolavinols in every serving. Cocovia supplements are backed serving. Cocovia supplements are backed by over 30 years of research and are by over 30 years of research and are designed to help you live healthier designed to help you live healthier longer. To learn more, visit longer. To learn more, visit cocavilla.com cocavilla.com and use the code kcm 2026 for 20% off at and use the code kcm 2026 for 20% off at checkout. >> Dr. Rhonda Patrick, great to see you. How are you? How are you? >> Great to see you as well. I was just >> Great to see you as well. I was just telling you uh off camera about how last telling you uh off camera about how last time I saw you, you were crushing it at time I saw you, you were crushing it at pickle ball. Way to go. pickle ball. Way to go. So hopefully I'm an example of healthy So hopefully I'm an example of healthy aging. Uh but I want to learn more and aging. Uh but I want to learn more and that's why I'm so excited to talk to that's why I'm so excited to talk to you. You have a PhD in biomed science. you. You have a PhD in biomed science. So you're not only a wellness influencer So you're not only a wellness influencer and podcast host. You're a researcher

and podcast host. You're a researcher Rhonda with decades of experience Rhonda with decades of experience investigating aging. And I'm curious, investigating aging. And I'm curious, how did you get into the business of how did you get into the business of aging? How did this topic really capture aging? How did this topic really capture your imagination? your imagination? Oh yeah, that's a great question. I Oh yeah, that's a great question. I mean, who isn't interested in aging, mean, who isn't interested in aging, especially as we're aging, right? I especially as we're aging, right? I mean, everyone I know is interested in mean, everyone I know is interested in aging. But I was actually obsessed with aging. But I was actually obsessed with aging back in my 20s and it happened aging back in my 20s and it happened when I joined a lab at the Sulkq when I joined a lab at the Sulkq Institute for Biological Studies in La Institute for Biological Studies in La Hoya, California. And the lab was a lab Hoya, California. And the lab was a lab that was researching aging. And they that was researching aging. And they were using these little nematode worms were using these little nematode worms called C elegance. Their genome had been called C elegance. Their genome had been sequenced decades ago. So uh you know sequenced decades ago. So uh you know all the genes were known and it turns all the genes were known and it turns out you know there's a lot of what are out you know there's a lot of what are called homologous genes in these worms called homologous genes in these worms that you know shared with humans. So for that you know shared with humans. So for example they have an insulin receptor example they have an insulin receptor they have this whole insulin signaling they have this whole insulin signaling pathway. And I mentioned that pathway pathway. And I mentioned that pathway because that's the pathway I was because that's the pathway I was manipulating in these worms. And if you

manipulating in these worms. And if you can, you know, imagine a young can, you know, imagine a young 20-year-old looking at these segorms, 20-year-old looking at these segorms, and they're really a great model for and they're really a great model for aging because their life expectancy is aging because their life expectancy is only 14 days. So, you can do a lot of only 14 days. So, you can do a lot of manipulations and turnover is quick, manipulations and turnover is quick, right? Unlike a human, like 80 years, right? Unlike a human, like 80 years, like that's too long to wait to do an like that's too long to wait to do an experiment. So, uh you can do a lot of experiment. So, uh you can do a lot of genetic manipulation with these worms genetic manipulation with these worms and see how that affects their lifespan and see how that affects their lifespan and how it affects their vitality, their and how it affects their vitality, their health. And as I was doing these health. And as I was doing these experiments where I would just decrease experiments where I would just decrease insulin signaling. So you're imagine insulin signaling. So you're imagine like decreased insulin response for us like decreased insulin response for us that you know we all can relate to that you know we all can relate to eating less refined sugar. Glucose is eating less refined sugar. Glucose is what causes an insulin response. Well what causes an insulin response. Well the worms if you genetically do that and the worms if you genetically do that and turn it down it extends their life turn it down it extends their life expectancy from 14 days to 30 days. So expectancy from 14 days to 30 days. So you're you're talking like 100% right? you're you're talking like 100% right? And not only that, And not only that, >> they were youthful throughout their >> they were youthful throughout their life. So typically these worms, you put life. So typically these worms, you put them on a little petri dish, they're

them on a little petri dish, they're eating ecoli bacteria. You're looking at eating ecoli bacteria. You're looking at them under a microscope because they're them under a microscope because they're only half a millimeter in size. And as only half a millimeter in size. And as they start to age, they start to move they start to age, they start to move slower. They don't really feed as, you slower. They don't really feed as, you know, well, and they're just very slow. know, well, and they're just very slow. But when you dampen that insulin But when you dampen that insulin signaling, they're youthful. They move signaling, they're youthful. They move around. it's like they're, you know, two around. it's like they're, you know, two days old, you know, all the way up until days old, you know, all the way up until late in life. And that to me was this late in life. And that to me was this moment where it was like, wow, I have moment where it was like, wow, I have this gene. I have an insulin receptor. this gene. I have an insulin receptor. If I, you know, if this is happening in If I, you know, if this is happening in this worm, how does that relate to me? this worm, how does that relate to me? And that's kind of when I became And that's kind of when I became obsessed with with aging was was during obsessed with with aging was was during my time there doing research with these my time there doing research with these little worms, little worms, >> which is fascinating. And of course >> which is fascinating. And of course leads me to ask, how much of this is in leads me to ask, how much of this is in your genes? like the whole nature versus your genes? like the whole nature versus nurture argument and and how much of nurture argument and and how much of aging is really in our control. You were aging is really in our control. You were able to manipulate that gene in that

able to manipulate that gene in that worm, but not all of us or the science worm, but not all of us or the science hasn't gotten to a point yet where we hasn't gotten to a point yet where we can manipulate many of the genes that can manipulate many of the genes that are responsible for the aging process. are responsible for the aging process. So I guess the question is if that's the So I guess the question is if that's the case Rhonda, how much control do we case Rhonda, how much control do we really have over our own aging process? really have over our own aging process? We have a tremendous amount of control We have a tremendous amount of control actually. So I think the last I checked actually. So I think the last I checked the statistics were about 80% of your the statistics were about 80% of your diet and lifestyle choices diet and lifestyle choices really play a role and regulate like the really play a role and regulate like the way you age versus about 20% of way you age versus about 20% of genetics. And when I talk about like the genetics. And when I talk about like the way you age, you know, I'm I'm not way you age, you know, I'm I'm not talking about life expectancy. So, how talking about life expectancy. So, how long you live. So, the number of years long you live. So, the number of years that you live, you know, the number of that you live, you know, the number of years from when you're born to when you years from when you're born to when you die, right? Like that's your life die, right? Like that's your life expectancy. I'm talking about the expectancy. I'm talking about the quality of your life. So, that really quality of your life. So, that really does depend on your lifestyle. diet,

does depend on your lifestyle. diet, exercise, avoiding smoking, avoiding exercise, avoiding smoking, avoiding excess alcohol consumption, not being excess alcohol consumption, not being obese, you know, being physically obese, you know, being physically active, all those things are really active, all those things are really important in controlling how healthy, important in controlling how healthy, you know, you're aging. And we can talk you know, you're aging. And we can talk about what healthy aging is in a minute, about what healthy aging is in a minute, but um I think when it comes to but um I think when it comes to genetics, genetics, there are certain genes that do regulate there are certain genes that do regulate your life expectancy and how well you your life expectancy and how well you can handle the stress of aging. And so, can handle the stress of aging. And so, you know, people that live to be 100 you know, people that live to be 100 years old or older, like you're not years old or older, like you're not going to get that if it's not in your going to get that if it's not in your genes. Like, you can have the healthiest genes. Like, you can have the healthiest life ever and you're not going to live life ever and you're not going to live to be 100 even with that like completely to be 100 even with that like completely healthy lifestyle. So, you there is a healthy lifestyle. So, you there is a genetic potential, you know, that you genetic potential, you know, that you have. And I think the reality is is that have. And I think the reality is is that most of us are not reaching that genetic most of us are not reaching that genetic potential because of our lifestyle not potential because of our lifestyle not being good enough, right? Um, and so being good enough, right? Um, and so that's kind of I don't know if that that's kind of I don't know if that answers your question, but answers your question, but >> yes. No, I think when you say 80% has to

>> yes. No, I think when you say 80% has to do with your lifestyle and 20% your your do with your lifestyle and 20% your your genes. Um, but you're right. You know, genes. Um, but you're right. You know, sometimes you see people smoking and sometimes you see people smoking and living to be 102 and then you see people living to be 102 and then you see people who never smoked my like my late husband who never smoked my like my late husband who died of colorctal cancer at 42. So who died of colorctal cancer at 42. So it makes you wonder. I guess it's both it makes you wonder. I guess it's both your genetic makeup and then how those your genetic makeup and then how those genes interact with your lifestyle genes interact with your lifestyle choices. Right. choices. Right. >> Right. There's a big interaction between >> Right. There's a big interaction between genetics and lifestyle. And you know if genetics and lifestyle. And you know if there is like a family history of cancer there is like a family history of cancer or cardiovascular disease or you know or cardiovascular disease or you know any of these really age related diseases any of these really age related diseases that we sort of get later in life. that we sort of get later in life. That's really important to know because That's really important to know because that's when you have to realize, look, that's when you have to realize, look, it's really really important for me to it's really really important for me to dial in my lifestyle, you know, my diet, dial in my lifestyle, you know, my diet, what I'm eating, cancer screenings, for what I'm eating, cancer screenings, for example, particularly in the case of of

example, particularly in the case of of people that have a genetic, you know, or people that have a genetic, you know, or a family history of breast cancer or a family history of breast cancer or colon cancer, the kinds of cancers that colon cancer, the kinds of cancers that we do have great screenings for, right? we do have great screenings for, right? So yeah, very important to like it's So yeah, very important to like it's important to know what your your family important to know what your your family history is and what your if your history is and what your if your genetics are. Like there are, you know, genetics are. Like there are, you know, thirdparty testing sites now that you thirdparty testing sites now that you can go and get a lot of genes measured can go and get a lot of genes measured and know if you have some of these and know if you have some of these genetic risk factors for colurectal genetic risk factors for colurectal cancer or for breast cancer, for cancer or for breast cancer, for example. I wanted to talk to you about example. I wanted to talk to you about sort of our impressions of what it means sort of our impressions of what it means to age because it feels like perhaps to age because it feels like perhaps baby boomers not wanting to get old. I baby boomers not wanting to get old. I am uh a baby boomer myself, but our am uh a baby boomer myself, but our concept of aging has really changed. 60 concept of aging has really changed. 60 may not be the new 30, but 60 today may not be the new 30, but 60 today doesn't feel like 60 felt when our doesn't feel like 60 felt when our parents were that age. And I'm curious parents were that age. And I'm curious how and why you think our views on aging how and why you think our views on aging have changed so much.

have changed so much. >> Absolutely. It's so true. I mean, I'm, >> Absolutely. It's so true. I mean, I'm, you know, 47 and I feel like, you know, you know, 47 and I feel like, you know, 30, right? Like there's it's definitely 30, right? Like there's it's definitely like every it seems like we we've all like every it seems like we we've all shifted back a decade or more. Um, and shifted back a decade or more. Um, and so when we think about aging, oftentimes so when we think about aging, oftentimes we think about chronological age. I just we think about chronological age. I just told you my age, right? Like this this told you my age, right? Like this this number of years. We're we're counting number of years. We're we're counting the years since we were born until we the years since we were born until we die. And that is our lifespan. And die. And that is our lifespan. And that's classically how we thought about that's classically how we thought about aging for a long time. But as science aging for a long time. But as science has progressed and we started to have has progressed and we started to have new biomarkers and ways of measuring new biomarkers and ways of measuring health, we started to realize, oh, health, we started to realize, oh, people can age at very different rates people can age at very different rates depending on how healthy or not healthy depending on how healthy or not healthy they are. So that number that sort of they are. So that number that sort of signifies, you know, how long you've signifies, you know, how long you've been alive doesn't actually mean that been alive doesn't actually mean that much in terms of how you're aging. So we much in terms of how you're aging. So we have this new term now which is our you have this new term now which is our you know health span versus our lifespan

know health span versus our lifespan right and our health span is really right and our health span is really talking about the quality of our life talking about the quality of our life right so we want to be healthy we want right so we want to be healthy we want to be physically functioning independent to be physically functioning independent and have disease if it happens at all and have disease if it happens at all happen at the very very end of our life happen at the very very end of our life rather than the last 15 to 20 years of rather than the last 15 to 20 years of our life right so I think now Um, aging our life right so I think now Um, aging is just it's it's really different is just it's it's really different because it's not just that number. It's because it's not just that number. It's actually just how well you're taking actually just how well you're taking care of yourself. And so, um, healthy care of yourself. And so, um, healthy aging is something that we have a lot of aging is something that we have a lot of control of. And that's something that control of. And that's something that comes down to that 80%, right? Like, comes down to that 80%, right? Like, yes, there are people that hit the yes, there are people that hit the genetic jackpot and they can smoke and genetic jackpot and they can smoke and drink and live to be 110 drink and live to be 110 >> because they have just genes that help >> because they have just genes that help them deal with a lot of stress. But most them deal with a lot of stress. But most of us don't have that, right? It's kind of us don't have that, right? It's kind of an out you're an outlier if you're if of an out you're an outlier if you're if you're, you know, able to do that. You you're, you know, able to do that. You know, this health this concept of know, this health this concept of healthy aging now, you know, we know

healthy aging now, you know, we know what that means. And what it means is we what that means. And what it means is we want to be physically independent. We want to be physically independent. We want to be able to play with our want to be able to play with our grandchildren. We want to be able to grandchildren. We want to be able to carry groceries. We want to be able to carry groceries. We want to be able to do all the things that are important to do all the things that are important to us, whether that's dancing or pickle us, whether that's dancing or pickle ball or tennis or whatever it is. You ball or tennis or whatever it is. You want to be able to do that in the later want to be able to do that in the later decades of your life. And you can do decades of your life. And you can do that right there you you can absolutely that right there you you can absolutely do that. So having that independence do that. So having that independence compressing that disease you know compressing that disease you know morbidity into the very very end. So morbidity into the very very end. So this is cardiovascular disease cancer this is cardiovascular disease cancer metabolic disease you know also being metabolic disease you know also being sedentary that's a disease sedentary that's a disease neurodeenerative disease like neurodeenerative disease like Alzheimer's and Parkinson's like you Alzheimer's and Parkinson's like you don't want those to you don't want to don't want those to you don't want to get those in your 60s like if they get those in your 60s like if they happen you want them to happen at the happen you want them to happen at the very very end of your life. So, you very very end of your life. So, you know, that is healthy aging in in a know, that is healthy aging in in a sense. sense. >> From a clinical standpoint, what really >> From a clinical standpoint, what really moves the needle on extending a healthy moves the needle on extending a healthy lifespan? Is it mostly about lowering

lifespan? Is it mostly about lowering our risk as you mentioned of major our risk as you mentioned of major diseases as much as possible? diseases as much as possible? >> Yes, it is about lowering those disease >> Yes, it is about lowering those disease risks that I just mentioned. So, very risks that I just mentioned. So, very very important part of it. Also, very important part of it. Also, maintaining your cognitive reserve and maintaining your cognitive reserve and your muscle reserve. So you if you do your muscle reserve. So you if you do get sick, you want to you want to be get sick, you want to you want to be able to handle it well, right? So if able to handle it well, right? So if you're cognitively functioning well, if you're cognitively functioning well, if you have, you know, muscle mass, like you have, you know, muscle mass, like these things are very important. Um these things are very important. Um that's also part of it. But really what that's also part of it. But really what moves the needle clinically, I would say moves the needle clinically, I would say first and foremost is physical activity, first and foremost is physical activity, exercise, and there are two components exercise, and there are two components to that. There's the aerobic exercise to that. There's the aerobic exercise and then there's the resistance and then there's the resistance training. there though that itself moves training. there though that itself moves the disease risk for all those diseases the disease risk for all those diseases in the right direction. So it's going to in the right direction. So it's going to delay all those diseases cardiovascular delay all those diseases cardiovascular disease, Alzheimer's disease, metabolic disease, Alzheimer's disease, metabolic disease, all that is going to happen. Um disease, all that is going to happen. Um and why is that important? So why do you

and why is that important? So why do you need both? Well, aerobic exercise is need both? Well, aerobic exercise is really working your cardiorespiratory really working your cardiorespiratory system. And we now can measure we have system. And we now can measure we have biomarkers of our cardiorespiratory biomarkers of our cardiorespiratory fitness. This is called V2 max. It's the fitness. This is called V2 max. It's the maximum amount of oxygen that you can maximum amount of oxygen that you can take up during physical activity. It's take up during physical activity. It's one of the most important biomarkers of one of the most important biomarkers of healthy aging and longevity. In fact, healthy aging and longevity. In fact, people with like the highest people with like the highest cardiorespiratory fitness have a 5-year cardiorespiratory fitness have a 5-year increased life expectancy compared to increased life expectancy compared to people with the lowest. And um so you're people with the lowest. And um so you're talking about a really big difference talking about a really big difference here. How do you improve that? Well, you here. How do you improve that? Well, you engage in aerobic exercise. Whether engage in aerobic exercise. Whether that's jogging, cycling, rowing, those that's jogging, cycling, rowing, those are great things to do. If you can't are great things to do. If you can't jog, you really want to mix in some kind jog, you really want to mix in some kind of if you're a walker, you really want of if you're a walker, you really want to mix in some interval walking there. to mix in some interval walking there. What I mean by that is you want to get What I mean by that is you want to get your heart rate up. You don't just want your heart rate up. You don't just want it to be like a the kind of exercise it to be like a the kind of exercise that you can hold a conversation while that you can hold a conversation while doing, doing, >> right? >> right? >> You want to mix in that high intensity

>> You want to mix in that high intensity interval training. So for some people interval training. So for some people that's getting on a Pelaton bike and and that's getting on a Pelaton bike and and really going after it hard, you know, 20 really going after it hard, you know, 20 seconds on hard and then 20 seconds off seconds on hard and then 20 seconds off or a minute on. So there's a lot of or a minute on. So there's a lot of different ways you can do that. Not different ways you can do that. Not everyone is to that point yet. You know, everyone is to that point yet. You know, some people if they are just, you know, some people if they are just, you know, getting they're new to physical getting they're new to physical activity, you can walk. But even studies activity, you can walk. But even studies have shown if you walk and then you pick have shown if you walk and then you pick up the pace really fast for like a short up the pace really fast for like a short a short period and then go back to your a short period and then go back to your slower walking, even that has much more slower walking, even that has much more benefits in terms of improving metabolic benefits in terms of improving metabolic health, cardiorespiratory fitness. So, health, cardiorespiratory fitness. So, um that's really one compo component to um that's really one compo component to exercise. And the other is muscle mass. exercise. And the other is muscle mass. Like you want to be engaging in Like you want to be engaging in resistance training. The guys have resistance training. The guys have already figured that out. They they've already figured that out. They they've they've been interested in the in the they've been interested in the in the muscle, you know, for more aesthetic muscle, you know, for more aesthetic reasons for a long time. Women have sort reasons for a long time. Women have sort of been I I would say more the cardio of been I I would say more the cardio junkies. Like in my experience, you see junkies. Like in my experience, you see women sort of shy away from resistance women sort of shy away from resistance training and strength training

training and strength training >> because they don't want to bulk up, >> because they don't want to bulk up, right? They they don't want to bulk up, right? They they don't want to bulk up, but that doesn't happen. but that doesn't happen. >> It doesn't it's hard to bulk up. It's >> It doesn't it's hard to bulk up. It's really hard to bulk up. So, um, women really hard to bulk up. So, um, women should be engaging in I I would say the should be engaging in I I would say the minimum for for anyone would be about 60 minimum for for anyone would be about 60 minutes a week. And why is that minutes a week. And why is that important? Because if you think about important? Because if you think about contributing to your retirement fund, contributing to your retirement fund, you start at an early age, right? When you start at an early age, right? When you retire, you don't want to just rely you retire, you don't want to just rely on social security. Like that's going to on social security. Like that's going to be really a hard hard to live a life, be really a hard hard to live a life, right? So, you're contributing to your right? So, you're contributing to your retirement fund. That way, once you retirement fund. That way, once you retire, you're going to be pulling from retire, you're going to be pulling from that fund. You have to think of your that fund. You have to think of your health the same way. You have to think health the same way. You have to think of your muscle mass. You need to of your muscle mass. You need to contribute to that muscle mass contribute to that muscle mass retirement fund because once you start retirement fund because once you start to reach 50, 60 years old, you start to to reach 50, 60 years old, you start to lose muscle mass at a much higher rate. lose muscle mass at a much higher rate. And there's, you know, you can counter And there's, you know, you can counter it as much as you can with resistance it as much as you can with resistance training, but you're going to lose more training, but you're going to lose more than you did when you were 40 or 30. And

than you did when you were 40 or 30. And so, you want to have more reserve there. so, you want to have more reserve there. That way when you're losing when it's That way when you're losing when it's being, you know, being taken from you, being, you know, being taken from you, you had more to start with, right? So you had more to start with, right? So you want to engage in that resistance you want to engage in that resistance training. We know that sarcopenia, which training. We know that sarcopenia, which is the age related loss in muscle mass. is the age related loss in muscle mass. We know that people that are We know that people that are experiencing that have a 60% higher experiencing that have a 60% higher mortality risk. All cause mortality mortality risk. All cause mortality risk. That's pretty high. They're also risk. That's pretty high. They're also twice as likely to have a serious fall twice as likely to have a serious fall or fracture, which totally degrades your or fracture, which totally degrades your quality of life, right? So um resistance quality of life, right? So um resistance training. When I say that, I don't mean training. When I say that, I don't mean just doing single joint exercises like just doing single joint exercises like bicep curls or tricep kickbacks, the bicep curls or tricep kickbacks, the stuff that makes you look toned and stuff that makes you look toned and nice, although that's great. You want to nice, although that's great. You want to be doing multi- joint exercises. You be doing multi- joint exercises. You want to be doing things that are working want to be doing things that are working multiple joints at once. So, what I'm multiple joints at once. So, what I'm talking about here is more compound talking about here is more compound lifts. Rowing is a good one. You can do lifts. Rowing is a good one. You can do um deadlifts is a good one. Squats. So, um deadlifts is a good one. Squats. So, these are all really important to these are all really important to improve muscle mass function, but also improve muscle mass function, but also bone density. So you're getting a lot

bone density. So you're getting a lot lot of bang for your buck there. And lot of bang for your buck there. And that's why I like do you know talking that's why I like do you know talking about the compound lifts. about the compound lifts. >> So >> So >> and you say how many minutes of that a >> and you say how many minutes of that a week should you be doing? week should you be doing? >> Minimum 60. That's that's doable, right? >> Minimum 60. That's that's doable, right? I mean it doesn't have to be all at I mean it doesn't have to be all at once. It can be 10 minutes one day, 10 once. It can be 10 minutes one day, 10 minutes. It you know it could be 10 minutes. It you know it could be 10 minutes six days a week. It could be 20 minutes six days a week. It could be 20 minutes 20. It doesn't we we now know minutes 20. It doesn't we we now know that the exercise doesn't have to be all that the exercise doesn't have to be all in one bout. it can be, you know, these in one bout. it can be, you know, these shorter bouts of exercise because they shorter bouts of exercise because they add up and there's now multiple studies add up and there's now multiple studies showing this. Same goes for the aerobic. showing this. Same goes for the aerobic. Guess what? There's all these studies Guess what? There's all these studies now coming out showing that these short now coming out showing that these short bursts of more, you know, vigorous bursts of more, you know, vigorous exercise where you're getting that heart exercise where you're getting that heart rate up, maybe you're sprinting around rate up, maybe you're sprinting around the yard with your dog or your new puppy the yard with your dog or your new puppy or your grandkids or the things that you or your grandkids or the things that you don't really think of as exercise, don't really think of as exercise, you're not counting it. They count. They you're not counting it. They count. They count and they add up. They're additive. count and they add up. They're additive. So, engage in those sorts of activities So, engage in those sorts of activities because they really are important for because they really are important for your health. your health. >> My doctor told me to to uh work out or >> My doctor told me to to uh work out or to raise my heart rate above 100 for 30

to raise my heart rate above 100 for 30 minutes three times a week. Does that minutes three times a week. Does that sound right to you? sound right to you? >> Yeah. So, depending on your age, I think >> Yeah. So, depending on your age, I think I think ultimately what your doctor is I think ultimately what your doctor is saying is like you want to get your saying is like you want to get your heart rate up to a vigorous intensity heart rate up to a vigorous intensity zone. And what that means for most zone. And what that means for most people is you're about 80% your max people is you're about 80% your max heart rate, right? Or more. And that heart rate, right? Or more. And that that is really um a lot of people can that is really um a lot of people can relate to that if they don't have a relate to that if they don't have a wearable device, if they're not wearable device, if they're not measuring their heart rate, the talk measuring their heart rate, the talk test. So, you want to be able to not be test. So, you want to be able to not be able to have a conversation while you're able to have a conversation while you're working out. And that's the way to know working out. And that's the way to know that you're actually getting into that that you're actually getting into that zone that you're talking about. And it zone that you're talking about. And it is it is and I think if we if we talk is it is and I think if we if we talk about exercise intensity or maybe we can about exercise intensity or maybe we can talk about it now it's probably one of talk about it now it's probably one of the most important points that I could the most important points that I could make is that getting into that vigorous make is that getting into that vigorous intensity exercise that could be jogging intensity exercise that could be jogging you know like there's cycling there's a

you know like there's cycling there's a lot of ways to do that um but getting to lot of ways to do that um but getting to that point where you're really getting that point where you're really getting your heart rate up to that like for you your heart rate up to that like for you you're saying 100 beats per minute um you're saying 100 beats per minute um but getting getting You know, for me but getting getting You know, for me it's it's more than that, but like you it's it's more than that, but like you want to get to that point where you're want to get to that point where you're about 75 to 80% of what your maximum about 75 to 80% of what your maximum heart rate is. That's really important. heart rate is. That's really important. And there's some new studies that have And there's some new studies that have come out that have really taken I mean come out that have really taken I mean this whole the exercise guidelines right this whole the exercise guidelines right that we know about these exercise that we know about these exercise guidelines which say hey you want to do guidelines which say hey you want to do 150 to 300 minutes a week of aerobic 150 to 300 minutes a week of aerobic exercise moderate intensity or 75 exercise moderate intensity or 75 minutes to 150 minutes of high minutes to 150 minutes of high intensity. So, it's kind of like this intensity. So, it's kind of like this one:2 ratio, right? It the idea is, one:2 ratio, right? It the idea is, well, if you're doing a moderate well, if you're doing a moderate intensity, when I mean moderate, you intensity, when I mean moderate, you know, it's more of a um like a faster know, it's more of a um like a faster walking pace instead of a jogging pace, walking pace instead of a jogging pace, right? Jogging would be the higher right? Jogging would be the higher intensity. Well, this new study just intensity. Well, this new study just came out. It was published in Nature

came out. It was published in Nature Communications Communications and it really turned that whole idea on and it really turned that whole idea on this on on on the head. So, basically, this on on on the head. So, basically, this one:2 ratio out the door. So this one:2 ratio out the door. So essentially that was all based on energy essentially that was all based on energy expenditure. So how many calories that expenditure. So how many calories that you burn. So you burn twice as many you burn. So you burn twice as many calories when you're during a more calories when you're during a more vigorous intensity exercise versus vigorous intensity exercise versus moderate. But no health outcomes were moderate. But no health outcomes were looked at. Cardiovascular disease, all looked at. Cardiovascular disease, all cause mortality, cancer, metabolic cause mortality, cancer, metabolic disease, those weren't actually looked disease, those weren't actually looked at. They're kind of just these at. They're kind of just these estimations that are based on estimations that are based on questionnaires. people talking about how questionnaires. people talking about how frequently they exercise, trying to frequently they exercise, trying to remember back, and then looking at the remember back, and then looking at the outcomes. Well, new data has come out outcomes. Well, new data has come out actually empirically measuring that. So, actually empirically measuring that. So, people were wearing these accelerometers people were wearing these accelerometers where they can measure how fast they're where they can measure how fast they're moving. And it turns out when you moving. And it turns out when you actually measure empirically people's actually measure empirically people's physical activity physical activity and you look at health outcomes, those and you look at health outcomes, those were looked at. It turns out vigorous were looked at. It turns out vigorous intens for every one minute of vigorous

intens for every one minute of vigorous intensity exercise, think jogging, intensity exercise, think jogging, right? Or, you know, sprinting to play right? Or, you know, sprinting to play with your puppy, your your your with your puppy, your your your grandkid, for every one minute of that, grandkid, for every one minute of that, you had to do four minutes of moderate you had to do four minutes of moderate intensity exercise to get the same intensity exercise to get the same effect on reducing all cause mortality. effect on reducing all cause mortality. You had to do eight minutes of moderate You had to do eight minutes of moderate intensity exercise for every one minute intensity exercise for every one minute of vigorous to get the same effect on of vigorous to get the same effect on reducing cardiovascular related reducing cardiovascular related mortality. and you had to do 10 minutes mortality. and you had to do 10 minutes of moderate intensity exercise for every of moderate intensity exercise for every one minute of vigorous to reduce the one minute of vigorous to reduce the risk of having um type 2 diabetes. So, I risk of having um type 2 diabetes. So, I mean it's just enormous change and very mean it's just enormous change and very efficient if you are going to be able to efficient if you are going to be able to get that heart rate up and really move a get that heart rate up and really move a little bit faster. And I know I'm sorry little bit faster. And I know I'm sorry I went on a long tangent, but I think I went on a long tangent, but I think it's a really good point. it's a really good point. >> It sounds like I need to do more >> It sounds like I need to do more vigorous exercise. Can you come to New vigorous exercise. Can you come to New York and be my personal trainer? York and be my personal trainer? >> There's so many great trainers and, you

>> There's so many great trainers and, you know, programs out there for for people, know, programs out there for for people, but it it it really is important to get but it it it really is important to get that heart rate up. And like I said, that heart rate up. And like I said, you're talking about I mean, any you're talking about I mean, any anywhere between like four to 10 times, anywhere between like four to 10 times, you're getting more out of that one you're getting more out of that one minute if you're just if you just push a minute if you're just if you just push a little harder, right? And I know we were little harder, right? And I know we were talking about clinical endpoints here talking about clinical endpoints here and what really moves what really moves and what really moves what really moves the needle and I and I went on a tangent the needle and I and I went on a tangent with exercise because it really is the with exercise because it really is the most important thing. There are other most important thing. There are other factors you know diet eating a healthy factors you know diet eating a healthy diet avoiding the ultrarocessed foods diet avoiding the ultrarocessed foods like we were talking about you know like we were talking about you know making sure that you are avoiding making sure that you are avoiding obesity overweight like if you are obesity overweight like if you are losing weight like that's a really losing weight like that's a really important thing to do because obesity important thing to do because obesity takes seven years off your life takes seven years off your life expectancy in extreme cases 14 years off expectancy in extreme cases 14 years off so very important to so very important to >> you know lose weight try to stay at a >> you know lose weight try to stay at a healthy body weight that's if you can healthy body weight that's if you can stay at a healthy body weight you're 50%

stay at a healthy body weight you're 50% there truly I I I want to talk um more there truly I I I want to talk um more about sort of food and nutrition, but I about sort of food and nutrition, but I wanted to ask you about heart health. Is wanted to ask you about heart health. Is is a healthy heart the key, Rhonda, to is a healthy heart the key, Rhonda, to healthy aging? healthy aging? >> It's a huge component of it. And I would >> It's a huge component of it. And I would argue that yes, it probably is the key. argue that yes, it probably is the key. I mean, if you think about your heart I mean, if you think about your heart and vascular health, your heart is and vascular health, your heart is pumping blood to all the organs in your pumping blood to all the organs in your body, including your brain. And what is body, including your brain. And what is in the blood? Well, the blood is car, in the blood? Well, the blood is car, you know, the blood is a deli, this you know, the blood is a deli, this vascular system is a delivery system, vascular system is a delivery system, right? You're delivering oxygen. You're right? You're delivering oxygen. You're delivering glucose, fatty acids. This is delivering glucose, fatty acids. This is substrates to make energy. You're substrates to make energy. You're delivering vitamins, minerals, amino delivering vitamins, minerals, amino acids for proteins to be made. I mean, acids for proteins to be made. I mean, you are delivering everything you need you are delivering everything you need to have energy, to feel good, and to age to have energy, to feel good, and to age better. And so you want to have a very

better. And so you want to have a very healthy functioning heart and vascular healthy functioning heart and vascular system to be able to do that. And um you system to be able to do that. And um you know, I know I'm like belaboring the know, I know I'm like belaboring the point here when I keep talking about point here when I keep talking about exercise, but it's never too late to exercise, but it's never too late to improve your heart health. And I think improve your heart health. And I think that's an important point to make that's an important point to make because some people may be listening to because some people may be listening to this and they may be 50 years old and this and they may be 50 years old and they may be 60 years old. They may they may be 60 years old. They may think, "Wow, I've not engaged in think, "Wow, I've not engaged in exercise. is I haven't really taken care exercise. is I haven't really taken care of myself. It's too late and I'm already of myself. It's too late and I'm already at this age. It's not true. There's at this age. It's not true. There's actually a study that was done by Dr. actually a study that was done by Dr. Ben Lavine out of UT Southwest in Ben Lavine out of UT Southwest in Dallas, Texas where he took 50 year olds Dallas, Texas where he took 50 year olds who had never really engaged in that who had never really engaged in that kind of physical activ structured kind of physical activ structured physical activity. Um, but they didn't physical activity. Um, but they didn't have any other diseases otherwise. So, have any other diseases otherwise. So, they didn't have cardiovascular disease they didn't have cardiovascular disease or type two diabetes or any of these or type two diabetes or any of these other diseases yet, but they hadn't other diseases yet, but they hadn't really been physically active. And he really been physically active. And he put them on a two-year exercise protocol

put them on a two-year exercise protocol and then wanted to look at how that and then wanted to look at how that affected their heart. So, as as we age, affected their heart. So, as as we age, our heart shrinks and it stiffens and our heart shrinks and it stiffens and that plays a role in cardiovascular that plays a role in cardiovascular disease. So, a shrinking heart and a disease. So, a shrinking heart and a stiffening heart. You don't want that. stiffening heart. You don't want that. Stiffening of the heart is very bad. So, Stiffening of the heart is very bad. So, um, exercise is one of the best things um, exercise is one of the best things that you can do to counter that, right? that you can do to counter that, right? So, these healthy 50-year-olds, I say So, these healthy 50-year-olds, I say healthy, they were sedentary, and I healthy, they were sedentary, and I would argue that's not healthy. But would argue that's not healthy. But anyways, they didn't have any other anyways, they didn't have any other diseases. They engaged in this 2-year diseases. They engaged in this 2-year exercise protocol, which was pretty exercise protocol, which was pretty intense. It was a progressive workup. intense. It was a progressive workup. So, that means, you know, first six So, that means, you know, first six months, they started off slow. By the months, they started off slow. By the time they got to the six months, they time they got to the six months, they were engaging about 5 hours of physical were engaging about 5 hours of physical activity per week, which is quite a lot. activity per week, which is quite a lot. That's on the high end for most people. That's on the high end for most people. And their exercise was a lot of aerobic And their exercise was a lot of aerobic exercise. They also did about, you know, exercise. They also did about, you know, at least 60 minutes of the resistance at least 60 minutes of the resistance training, but they were doing a large training, but they were doing a large portion of what we were talking about, portion of what we were talking about, which getting their heart rate up, which getting their heart rate up, right? They were doing more of this type

right? They were doing more of this type of exercise where they really couldn't of exercise where they really couldn't have a conversation while they were have a conversation while they were exercising. It was vigorous intensity. exercising. It was vigorous intensity. And so they was they were jogging. They And so they was they were jogging. They were doing this highintensity interval were doing this highintensity interval training. And by the end of the two training. And by the end of the two years um compared to the control group years um compared to the control group which was like stretching types of which was like stretching types of exercise exercise exercises yoga things like that um they exercises yoga things like that um they had reversed the aging of their heart by had reversed the aging of their heart by 20 years. I say reversed because their 20 years. I say reversed because their hearts looked like 30 year olds compared hearts looked like 30 year olds compared to 50-y olds. So they started off to 50-y olds. So they started off looking like 50 year olds and they ended looking like 50 year olds and they ended after the two years looking like 30-y after the two years looking like 30-y olds in terms of the structural changes olds in terms of the structural changes in their hearts. So they were able to in their hearts. So they were able to grow their heart in size and get rid of grow their heart in size and get rid of the stiffening of their heart. Okay. So the stiffening of their heart. Okay. So that is phenomenal. And so um the that is phenomenal. And so um the exercise is really important for you exercise is really important for you know vascular health and heart health know vascular health and heart health which ultimately is regulating which ultimately is regulating everything. It's reg regulating everything. It's reg regulating cardiovascular disease. That's the cardiovascular disease. That's the number one killer in the United States number one killer in the United States and most developed countries to be

and most developed countries to be honest. But it's also regulating brain honest. But it's also regulating brain health because you need blood to get to health because you need blood to get to your brain. You need oxygen. you need your brain. You need oxygen. you need glucose, you need all of these goodies glucose, you need all of these goodies to be delivered to your brain. And if to be delivered to your brain. And if your heart isn't functioning and if your your heart isn't functioning and if your vascular system is all clogged up with vascular system is all clogged up with plaque, then you're not going to be able plaque, then you're not going to be able to get that blood flow correctly to the to get that blood flow correctly to the brain. Um, actually, there's there's brain. Um, actually, there's there's some studies that have have shown that, some studies that have have shown that, you know, the the breakdown of the you know, the the breakdown of the bloodb brain barrier is one of the bloodb brain barrier is one of the earliest signs of Alzheimer's disease earliest signs of Alzheimer's disease and dementia. And that happens decades and dementia. And that happens decades before any clinical symptoms. And why do before any clinical symptoms. And why do I mention the breakdown of the bloodb I mention the breakdown of the bloodb brain barrier? Because it all comes down brain barrier? Because it all comes down to vascular health. Our bloodb brain to vascular health. Our bloodb brain barrier is made up of these tiny little barrier is made up of these tiny little vessels. And these tiny little vessels vessels. And these tiny little vessels need oxygen. They need to get these need oxygen. They need to get these nutrients. And they're so they're like nutrients. And they're so they're like the size of a hair follicle. You know, the size of a hair follicle. You know, like your think about your hair follicle like your think about your hair follicle and hair. They're super super tiny. And and hair. They're super super tiny. And so the only way they're going to get

so the only way they're going to get that oxygen and the nutrients is if the that oxygen and the nutrients is if the blood is pumping harder. And you have to blood is pumping harder. And you have to engage in physical activity to do that. engage in physical activity to do that. And when you don't, those tiny blood And when you don't, those tiny blood vessels start to fall off and that vessels start to fall off and that breaks down your bloodb brain barrier. breaks down your bloodb brain barrier. And so we're talking about, you know, And so we're talking about, you know, problems with neurogenerative disease on problems with neurogenerative disease on top of the cardiovascular disease, top of the cardiovascular disease, right? So it's like a two-fold punch right? So it's like a two-fold punch here. Nobody wants to get Alzheimer's here. Nobody wants to get Alzheimer's disease. That's a terrible disease for disease. That's a terrible disease for yourself, but also your family. So yes, yourself, but also your family. So yes, to answer your question in a very to answer your question in a very long-winded way, heart health really is long-winded way, heart health really is at the key to it's really at the heart at the key to it's really at the heart of um at the heart of healthy aging. of um at the heart of healthy aging. >> What happens when you don't take care of >> What happens when you don't take care of your heart? your heart? >> So what happens when you don't care take >> So what happens when you don't care take care of your heart is you start to get a care of your heart is you start to get a lot of heart related problems, right? So lot of heart related problems, right? So you're going to start to have high blood you're going to start to have high blood pressure. You're going to start to get pressure. You're going to start to get coronary artery disease, chronic heart coronary artery disease, chronic heart failure. There's a lot of different, you failure. There's a lot of different, you know, cardiovascular disease, right? you know, cardiovascular disease, right? you get aththeroscerosis, like these sorts get aththeroscerosis, like these sorts of things are going to start to happen

of things are going to start to happen and ultimately will degrade the quality and ultimately will degrade the quality of your life and and end up in your of your life and and end up in your early death, right? And so the question early death, right? And so the question is, what do you do to prevent that from is, what do you do to prevent that from happening, right? And we already talked happening, right? And we already talked about exercise being one of the most about exercise being one of the most important things that you can do. Um important things that you can do. Um there's also a lot of screenings that I there's also a lot of screenings that I think can be done, things that you can think can be done, things that you can sort of take action instead of just sort of take action instead of just waiting and waiting and waiting until waiting and waiting and waiting until all of a sudden you're 50, 60, 60 years all of a sudden you're 50, 60, 60 years old and then all of a sudden you're like old and then all of a sudden you're like your doctor comes to you and says, "Hey, your doctor comes to you and says, "Hey, we got to get you on this drug because we got to get you on this drug because your cholesterol is so high and if you your cholesterol is so high and if you don't, you're likely going to have a don't, you're likely going to have a heart attack in the next five years, heart attack in the next five years, right?" You want to avoid that scenario. right?" You want to avoid that scenario. So there are things that you can do you So there are things that you can do you know preventatively to I would say be know preventatively to I would say be more proactive more proactive >> to catch these things early. >> to catch these things early. >> Right. Right. >> Right. Right. >> What kind of screening should everyone >> What kind of screening should everyone do like starting at what age? do like starting at what age? >> Yes. I would I mean I would say I would

>> Yes. I would I mean I would say I would argue that you know you can start argue that you know you can start screening things in your 20s and there's screening things in your 20s and there's no reason you should not do that no reason you should not do that particularly if you have a family particularly if you have a family history but you may not even know about history but you may not even know about your family history and so it's really your family history and so it's really important to start early. You can important to start early. You can monitor your own blood pressure at home. monitor your own blood pressure at home. Get a blood pressure cuff like you want Get a blood pressure cuff like you want your blood pressure to be below 120 over your blood pressure to be below 120 over 80. Like I would say that's that's 80. Like I would say that's that's pretty standard. And we know that 20% of pretty standard. And we know that 20% of young adults have hypertension. And so I young adults have hypertension. And so I mean, and then when you get into the mean, and then when you get into the older adults, it's like it's much older adults, it's like it's much higher, right? You're talking about like higher, right? You're talking about like half the population. So blood pressure half the population. So blood pressure screening, you want to get when I say screening, you want to get when I say cholesterol, I'm going to be more cholesterol, I'm going to be more specific here because that's a very specific here because that's a very generic term. You want to get something generic term. You want to get something measured called apo. It's apol measured called apo. It's apol lipoprotein B. And that is a protein lipoprotein B. And that is a protein that is present in LDL cholesterol. LDL that is present in LDL cholesterol. LDL cholesterol is the type of cholesterol

cholesterol is the type of cholesterol that can get that can get lodged into your arteries and and and lodged into your arteries and and and that happens when apo that protein sort that happens when apo that protein sort of gets obstructed and it gets lodged of gets obstructed and it gets lodged into your arteries and that is the start into your arteries and that is the start of an atheroscerotic plaque. So you want of an atheroscerotic plaque. So you want to get your APOB measured because that's to get your APOB measured because that's that measures the actual particle number that measures the actual particle number of LDL particles and you want that of LDL particles and you want that number I would argue to be below 60. Um number I would argue to be below 60. Um but especially if you have a family but especially if you have a family history of cardiovascular disease history of cardiovascular disease if you're there's no you know history of if you're there's no you know history of cardiovascular disease. Some people will cardiovascular disease. Some people will say 80 you know is being being below 80 say 80 you know is being being below 80 is okay but like really if you really is okay but like really if you really are just you're obsessive you know are just you're obsessive you know getting that number below 60 is getting that number below 60 is important. and we can talk about ways to important. and we can talk about ways to do that. Um, but that's another really do that. Um, but that's another really important biioarker to measure for important biioarker to measure for cardiovascular health as well. And then cardiovascular health as well. And then you also want to me you also want to you also want to me you also want to look at your metabolic markers because

look at your metabolic markers because that plays a very important role in that plays a very important role in cardiovascular health, believe it or cardiovascular health, believe it or not, when you have chronic elevations in not, when you have chronic elevations in blood glucose. So I mean obviously this blood glucose. So I mean obviously this is the case for people on the extreme is the case for people on the extreme end with type two diabetes when they're end with type two diabetes when they're where they're just not regulating their where they're just not regulating their blood sugar as you know as well. But blood sugar as you know as well. But these elevations in blood glucose cause these elevations in blood glucose cause a reaction to happen inside your body a reaction to happen inside your body called glycation. And when this happens called glycation. And when this happens it happens inside your vascular system it happens inside your vascular system and it happens on the myocardium and the and it happens on the myocardium and the paricardium that surround your heart. paricardium that surround your heart. the collagen that makes that up gets the collagen that makes that up gets glycated and that causes the stiffening glycated and that causes the stiffening of the heart that I was talking about of the heart that I was talking about with age. So you don't you want to avoid with age. So you don't you want to avoid that and so you want to get your blood that and so you want to get your blood glucose levels monitored and measured glucose levels monitored and measured routinely. And the way to do that would routinely. And the way to do that would be the HBA1C marker. It's more of a be the HBA1C marker. It's more of a longterm marker of your blood glucose longterm marker of your blood glucose levels. You definitely want to have that levels. You definitely want to have that below 5.5%.

below 5.5%. I would say even below 5%. If you're I would say even below 5%. If you're engaging in routine physical activity, engaging in routine physical activity, you're going to you're going to probably you're going to you're going to probably be good because that does cause glucose be good because that does cause glucose to be taken up into muscles and that's to be taken up into muscles and that's why exercise helps prevent the why exercise helps prevent the stiffening of the heart because that stiffening of the heart because that glucose isn't sitting around in your glucose isn't sitting around in your vascular system. So, I would argue that vascular system. So, I would argue that you want to monitor that as well. You you want to monitor that as well. You can go a little deeper and, you know, can go a little deeper and, you know, monitor, you know, fasting blood monitor, you know, fasting blood glucose. You can monitor, you can do an glucose. You can monitor, you can do an oral glucose tolerance test. I mean, if oral glucose tolerance test. I mean, if you're really on the metabolically you're really on the metabolically unhealthy side, you want to get your unhealthy side, you want to get your body composition measured. So, very body composition measured. So, very important. I talked about, you know, important. I talked about, you know, obesity, overweight. So, obesity, overweight. So, going just a little bit deeper into going just a little bit deeper into that, you know, you want to make sure that, you know, you want to make sure that you don't have what's called that you don't have what's called visceral fat. This is the kind of fat visceral fat. This is the kind of fat that is lining your organs. Now you can that is lining your organs. Now you can get that measured directly or you can get that measured directly or you can just get you you know typically the just get you you know typically the waist circumference um your your BMI and

waist circumference um your your BMI and your waist circumference can kind of your waist circumference can kind of give you a gauge in like how much give you a gauge in like how much visceral fat you have. Ultimately visceral fat you have. Ultimately visceral fat is that deep fat that's visceral fat is that deep fat that's lining your organs. Oftentimes you'll lining your organs. Oftentimes you'll see it around the abdominal area um see it around the abdominal area um outwardly. That kind of fat increases outwardly. That kind of fat increases the risk for cardiovascular disease, the risk for cardiovascular disease, metabolic disease and cancer. So that metabolic disease and cancer. So that type of fat is it's not it's not type of fat is it's not it's not inactive. It's actually it's actually inactive. It's actually it's actually secretreting secretreting bad things in your body like bad things in your body like inflammatory cytoines that are causing inflammatory cytoines that are causing you know aging, accelerating aging. And you know aging, accelerating aging. And so you you want to so that would be so you you want to so that would be another thing to I would say monitor as another thing to I would say monitor as well. Those are some of the the the most well. Those are some of the the the most easy and important things to monitor easy and important things to monitor starting early obviously like going into starting early obviously like going into your you know fourth, fifth, sixth your you know fourth, fifth, sixth decade. Definitely something you want to decade. Definitely something you want to be doing and and you know stay on top of be doing and and you know stay on top of it. Don't wait for your your primary it. Don't wait for your your primary care physician to do it for you. Like do care physician to do it for you. Like do ask for it. You know monitor some of ask for it. You know monitor some of these things at home like the blood

these things at home like the blood pressure and um be proactive about it. pressure and um be proactive about it. Talk to your physician about it. And Talk to your physician about it. And when you talk about visceral fat, I know when you talk about visceral fat, I know that you can also be what we call tophi, that you can also be what we call tophi, thin on the outside, fat on the inside. thin on the outside, fat on the inside. So it doesn't necessarily mean being So it doesn't necessarily mean being overweight. Is can't you have sort of a overweight. Is can't you have sort of a lot of fat around your organs and still lot of fat around your organs and still be visually thin to some degree? Yeah. be visually thin to some degree? Yeah. Those are those are people that we that Those are those are people that we that are they look lean, but they're are they look lean, but they're metabolically unhealthy. And I wouldn't metabolically unhealthy. And I wouldn't say they are more of the outlier, but say they are more of the outlier, but again it does come down to their again it does come down to their metabolic health and their visceral fat. metabolic health and their visceral fat. And the best way to reduce visceral fat And the best way to reduce visceral fat is one exercise. That's one of the best is one exercise. That's one of the best ways that you can reduce the the ways that you can reduce the the visceral fat. And also like cutting visceral fat. And also like cutting cutting out on the refined processed cutting out on the refined processed foods. That's another way to really cut foods. That's another way to really cut down on the visceral fat. So, um, yeah, down on the visceral fat. So, um, yeah, something important to keep in mind and

something important to keep in mind and monitor because it is the most dangerous monitor because it is the most dangerous type of fat. type of fat. >> Well, let's talk about diet because I >> Well, let's talk about diet because I think I'm going to go exercise as soon think I'm going to go exercise as soon as I'm finished with this conversation as I'm finished with this conversation at a vigorous rate. Uh, because I feel at a vigorous rate. Uh, because I feel like I don't do that enough. This episode of Next Question is brought to you by Cocovia, the leader in cocoa to you by Cocovia, the leader in cocoa flavonol supplements. Cocolavinols are flavonol supplements. Cocolavinols are naturally occurring compounds found in naturally occurring compounds found in cocoa eat aids. But don't go reaching cocoa eat aids. But don't go reaching for a chocolate bar thinking you'll get for a chocolate bar thinking you'll get the benefits. Most cocoa producers the benefits. Most cocoa producers remove these beneficial compounds during remove these beneficial compounds during traditional manufacturing processes. But traditional manufacturing processes. But cocovia delivers cocolavinols in a cocovia delivers cocolavinols in a precise clinically studied serving. precise clinically studied serving. Research shows that 500 mg of Research shows that 500 mg of cocolavinols support healthy blood flow cocolavinols support healthy blood flow which is essential for heart health, which is essential for heart health, brain function and exercise capacity.

brain function and exercise capacity. Key contributors to longevity and aging Key contributors to longevity and aging well and the very things that we are well and the very things that we are talking about in this episode of next talking about in this episode of next question. Cocovia supplements are backed question. Cocovia supplements are backed by over 30 years of research and are by over 30 years of research and are designed to help you live healthier designed to help you live healthier longer. To learn more, visit longer. To learn more, visit cocavilla.com and use the code KCM 2026 cocavilla.com and use the code KCM 2026 for 20% off at checkout. Dr. Rhonda Patrick, I know that you've spent a lot of your career studying the spent a lot of your career studying the effects of key micronutrients effects of key micronutrients on the human aging process. So first of on the human aging process. So first of all, what are micronutrients exactly all, what are micronutrients exactly Rhonda? And what impact do they have on Rhonda? And what impact do they have on your overall health? Micronutrients your overall health? Micronutrients unlike macronutrients we always talk unlike macronutrients we always talk about macronutrients fat carbohydrates about macronutrients fat carbohydrates protein micronutrients are it's about 30 protein micronutrients are it's about 30 or 40 essential vitamins minerals fatty

or 40 essential vitamins minerals fatty acids and amino acids that we have to acids and amino acids that we have to get from our diet because our body get from our diet because our body cannot make them and we need them to cannot make them and we need them to stay alive and to age healthy. So these stay alive and to age healthy. So these are really important are really important vitamins and minerals and fatty acids vitamins and minerals and fatty acids and amino acids that we have to get from and amino acids that we have to get from our diet which means we have to be our diet which means we have to be eating a good quality diet to get them eating a good quality diet to get them and if we are not eating a good quality and if we are not eating a good quality diet then we are going to be diet then we are going to be insufficient and deficient in some of insufficient and deficient in some of these micronutrients and they do play a these micronutrients and they do play a role in how we age. So I did my posttock role in how we age. So I did my posttock with Dr. uh Bruce Ames the late Dr. with Dr. uh Bruce Ames the late Dr. Bruce Ames who was the pioneer in this Bruce Ames who was the pioneer in this field. He also pioneered the Ames field. He also pioneered the Ames carcinogicity test, you know, which it carcinogicity test, you know, which it was an amazing breakthrough back in the was an amazing breakthrough back in the 80s and in determining whether or not 80s and in determining whether or not something was a carcinogen in our something was a carcinogen in our environment. He was responsible for environment. He was responsible for getting flame retardants out of getting flame retardants out of children's pajamas. Um things that that children's pajamas. Um things that that cause cancer that we didn't know of back

cause cancer that we didn't know of back then. So um then he got into diet then. So um then he got into diet because he realized that not having some because he realized that not having some of these micronutrients were also of these micronutrients were also causing cancer. and he thought, well, I causing cancer. and he thought, well, I I got to get into this because this is I got to get into this because this is very important. So, um, micronutrients, very important. So, um, micronutrients, I I'll talk about a few of the important I I'll talk about a few of the important ones that I say they're important ones that I say they're important because they're widespread in terms of because they're widespread in terms of insufficiency and because they are ve insufficiency and because they are ve and they have a very important role in and they have a very important role in the way we age. I I'll just put it that the way we age. I I'll just put it that way. So, for one, I would say a really way. So, for one, I would say a really important one is magnesium. Magnesium is important one is magnesium. Magnesium is at least 60% of the US population at least 60% of the US population doesn't get enough magnesium in their doesn't get enough magnesium in their diet. Magnesium is at the center of a diet. Magnesium is at the center of a chlorophyll molecule. Chlorophyll give chlorophyll molecule. Chlorophyll give gives plants their green color. So gives plants their green color. So magnesium is high in dark leafy greens. magnesium is high in dark leafy greens. What does that mean? Most people are not What does that mean? Most people are not eating their dark leafy greens, right? eating their dark leafy greens, right? So magn is magnesium important and why So magn is magnesium important and why does that matter? Well, magnesium is an does that matter? Well, magnesium is an essential co-actor for over 300 essential co-actor for over 300 different biological processes inside of

different biological processes inside of your body and everything from making your body and everything from making energy, using energy, and making energy energy, using energy, and making energy to repairing your DNA after damage has to repairing your DNA after damage has happened so that you don't get a happened so that you don't get a mutation that can cause cancer. What mutation that can cause cancer. What happens is, and this was from my mentor, happens is, and this was from my mentor, my my mentor proposed this. It's called my my mentor proposed this. It's called the triage theory where your body has the triage theory where your body has strategically found a way to ration strategically found a way to ration these micronutrients when you're in a these micronutrients when you're in a insufficient state to make sure the insufficient state to make sure the biological processes that are important biological processes that are important for short-term survival get their share for short-term survival get their share before the ones that are important for before the ones that are important for long-term survival do. So, I'll give you long-term survival do. So, I'll give you an example. With magnesium, you needed an example. With magnesium, you needed to make energy. Well, if you can't make to make energy. Well, if you can't make energy, you won't die. You won't you'll energy, you won't die. You won't you'll die like immediately, right? This isn't die like immediately, right? This isn't an age related disease that's going to an age related disease that's going to crop up in your 80s. You know, this is crop up in your 80s. You know, this is something that you need right now. something that you need right now. Cancer, on the other hand, isn't Cancer, on the other hand, isn't something that's going to happen right something that's going to happen right now. That's going to take five to six

now. That's going to take five to six decades before it rears its ugly head. decades before it rears its ugly head. And so, you know, repairing damage to And so, you know, repairing damage to DNA, while it's important, it's not DNA, while it's important, it's not important for right now survival. It's important for right now survival. It's important for 50 years from now. Right. important for 50 years from now. Right. Right? Right? >> Magnesium is required for repairing >> Magnesium is required for repairing damage to DNA. DNA damage is happening damage to DNA. DNA damage is happening every second. It's happening right now every second. It's happening right now as we're talking. Every time we eat as we're talking. Every time we eat food, you know, our metabolism food, you know, our metabolism causes something called reactive oxygen causes something called reactive oxygen species or oxidation. You probably heard species or oxidation. You probably heard that damages our DNA. Sometimes it that damages our DNA. Sometimes it happens in a area that's not really happens in a area that's not really important and sometimes it happens in an important and sometimes it happens in an area that may lead to cancer. But you area that may lead to cancer. But you want to repair that damage and so you want to repair that damage and so you want to make sure you have enough want to make sure you have enough magnesium to do that. So that's magnesium to do that. So that's magnesium. magnesium. >> Wait, can I ask you a question? Should >> Wait, can I ask you a question? Should should I be take should I be taking or should I be take should I be taking or should people, not just me, this isn't should people, not just me, this isn't all about me. Should people be taking all about me. Should people be taking magnesium supplements if they're not magnesium supplements if they're not getting enough leafy green vegetables? getting enough leafy green vegetables? >> Yes. Yes, I do think people should be >> Yes. Yes, I do think people should be and and that is because it is hard to

and and that is because it is hard to meet magnesium requirements. So for meet magnesium requirements. So for women, you need to get about 350 women, you need to get about 350 milligrams a day of magnesium. For men, milligrams a day of magnesium. For men, you need about, you know, 450. So 300 to you need about, you know, 450. So 300 to 300 to 350 is more of the range for 300 to 350 is more of the range for women. 400 to 450 is the range for men. women. 400 to 450 is the range for men. If you're physically active, those If you're physically active, those demands go up even higher because you demands go up even higher because you actually lose magnesium. Magnesium actually lose magnesium. Magnesium through sweat. So um to get that you do through sweat. So um to get that you do have to eat a lot of leafy greens, nuts have to eat a lot of leafy greens, nuts like almonds are high in magnesium, oats like almonds are high in magnesium, oats are high in magnesium, but you have to are high in magnesium, but you have to be eating, you know, a pretty balanced be eating, you know, a pretty balanced diet and you really have to calculate diet and you really have to calculate how much of those that you need to get how much of those that you need to get that. It's always good insurance to take that. It's always good insurance to take magnesium. And the only side effect with magnesium. And the only side effect with magnesium is if you take a really high magnesium is if you take a really high dose that has a laxative effect. Some dose that has a laxative effect. Some people like that, but you know, not people like that, but you know, not everyone does. And so, you know, if you everyone does. And so, you know, if you if you're taking like 150 to 200 if you're taking like 150 to 200 milligrams a day, that's getting you milligrams a day, that's getting you about halfway to your requirement, about halfway to your requirement, right? And you should be able to meet

right? And you should be able to meet that other 50% with your salad and, you that other 50% with your salad and, you know, your your almonds and some oats, know, your your almonds and some oats, right? So, I think that magnesium is right? So, I think that magnesium is important. The best type of magnesium to important. The best type of magnesium to take are the organic salts. So you want take are the organic salts. So you want to take, for example, magnesium malate, to take, for example, magnesium malate, magnesium citrate, magnesium tarinate, magnesium citrate, magnesium tarinate, or magnesium glycinate. Those are all or magnesium glycinate. Those are all more bioavailable than the old magnesium more bioavailable than the old magnesium oxide that people used to take. That's oxide that people used to take. That's not very bioavailable. So that's the not very bioavailable. So that's the best form to take. And again, if you're best form to take. And again, if you're doing 150 milligrams, 200 milligrams a doing 150 milligrams, 200 milligrams a day. Um, you can even go up, especially day. Um, you can even go up, especially if you're physically active and you're if you're physically active and you're sweating a lot. If you're doing the sweating a lot. If you're doing the sauna, for example, on top of that, you sauna, for example, on top of that, you need to go up 10 to 20% because you do need to go up 10 to 20% because you do lose a lot of magnesium through sweat. lose a lot of magnesium through sweat. >> Wow. I'm going to have to write all this >> Wow. I'm going to have to write all this down and make it available for people down and make it available for people because I'm going to forget the names of because I'm going to forget the names of all these tests and all these uh all these tests and all these uh supplements. And what about omega-3 supplements. And what about omega-3 fatty acids? Um you know, fish oil fatty acids? Um you know, fish oil supplements. Uh you're a big fan of

supplements. Uh you're a big fan of those, too, aren't you? those, too, aren't you? >> I am. I'm a huge fan of that. Uh fish >> I am. I'm a huge fan of that. Uh fish oil. Um, I, you know, I'm an associate oil. Um, I, you know, I'm an associate researcher at the fatty acid research researcher at the fatty acid research institute where I've, you know, I'm institute where I've, you know, I'm doing research on the role of omega-3s doing research on the role of omega-3s and brain health and um, you know, and brain health and um, you know, cardiovascular health. So, omega-3 fatty cardiovascular health. So, omega-3 fatty acids, you know, there's three types. acids, you know, there's three types. There's EPA and DHA. Those are found in There's EPA and DHA. Those are found in marine sources like fish. And then marine sources like fish. And then there's ALA, alpheninoleic acid. That's there's ALA, alpheninoleic acid. That's the plant source found in things like the plant source found in things like walnuts or flax seeds or chia seeds. The walnuts or flax seeds or chia seeds. The most important thing is the EPA and DHA. most important thing is the EPA and DHA. ALA gets converted into those and that's ALA gets converted into those and that's why you know some people get you know why you know some people get you know use ALA but I would say that the most use ALA but I would say that the most important is EPA and DHA. And in fact important is EPA and DHA. And in fact there was a study out of Harvard back in there was a study out of Harvard back in 2009 that identified not eating enough 2009 that identified not eating enough seafood was one of the top six seafood was one of the top six preventable causes of death up there preventable causes of death up there with not having diabetes, not having

with not having diabetes, not having cardiovascular disease, not smoking, cardiovascular disease, not smoking, right? these things that we've been right? these things that we've been talking about. Well, not eating seafood talking about. Well, not eating seafood was in the top six. Why is that? You was in the top six. Why is that? You know, people don't think about they know, people don't think about they don't think about the how what they're don't think about the how what they're not getting in their diet is affecting not getting in their diet is affecting the way they age and is affecting their the way they age and is affecting their disease risk. But it really is. It's not disease risk. But it really is. It's not just all about avoiding things, avoiding just all about avoiding things, avoiding smoking, avoiding alcohol. It's also smoking, avoiding alcohol. It's also about what do we need? What do we need about what do we need? What do we need to run our body, right? So, omega-3 to run our body, right? So, omega-3 fatty acids are hugely important and and fatty acids are hugely important and and um in fact there have now been a variety um in fact there have now been a variety of studies out of Bill Harris's group. of studies out of Bill Harris's group. He he's the founder of the Fatty Acid He he's the founder of the Fatty Acid Research Institute that have shown you Research Institute that have shown you can actually quantify people's omega-3 can actually quantify people's omega-3 fatty acid levels. It's called an fatty acid levels. It's called an omega-3 index. You can measure how much omega-3 index. You can measure how much EPA and DHA is in their red blood cell EPA and DHA is in their red blood cell membranes. It's a long-term marker of membranes. It's a long-term marker of your omega-3 status. People that have a your omega-3 status. People that have a high level would be 8% or higher of

high level would be 8% or higher of their omega-3 index have a five-year their omega-3 index have a five-year increased life expectancy compared to increased life expectancy compared to people with a low omega-3 index. That people with a low omega-3 index. That would be 4% or lower. They are 90% less would be 4% or lower. They are 90% less likely to die from sudden cardiac death likely to die from sudden cardiac death than people with a low omega-3 index. than people with a low omega-3 index. And even furthermore, if you take these And even furthermore, if you take these people with a high omega-3 index versus people with a high omega-3 index versus low omega-3 index, and then you look at low omega-3 index, and then you look at their smoking status, this is going to their smoking status, this is going to blow your mind, Katie. Smokers with a blow your mind, Katie. Smokers with a high omega-3 index have the same life high omega-3 index have the same life expectancy as non-smokers with a low expectancy as non-smokers with a low omega-3 index. So, in other words, omega-3 index. So, in other words, >> smoking was like not having enough >> smoking was like not having enough omega-3 in terms of their life omega-3 in terms of their life expectancy. Exactly the same. So really expectancy. Exactly the same. So really omega-3s are important for heart health. omega-3s are important for heart health. I say that because smoking is terrible. I say that because smoking is terrible. Everyone thinks about cancer and lung Everyone thinks about cancer and lung cancer. Smoking one of the worst things cancer. Smoking one of the worst things that you can do for your heart is smoke. that you can do for your heart is smoke. So smoking is really bad for

So smoking is really bad for cardiovascular health. Well, omega-3s cardiovascular health. Well, omega-3s are really important for cardiovascular are really important for cardiovascular health as well for a variety of reasons. health as well for a variety of reasons. One, the inflammation process. One, the inflammation process. Inflammation plays a role in Inflammation plays a role in atheroscerosis, atheroscerotic atheroscerosis, atheroscerotic cardiovascular disease, and omega-3s are cardiovascular disease, and omega-3s are constantly resolving that inflammation. constantly resolving that inflammation. So it never spirals out of control. And So it never spirals out of control. And if you have a lifelong habit of if you have a lifelong habit of consuming omega-3s through fish and or consuming omega-3s through fish and or supplementation, then you are really supplementation, then you are really dampening that inflammation process. dampening that inflammation process. That's number one. Number two, omega-3 That's number one. Number two, omega-3 fatty acids are incorporated into your fatty acids are incorporated into your cell membranes and they play a role cell membranes and they play a role including all the endothelial cells including all the endothelial cells lining your vascular system. And it lining your vascular system. And it plays a role in how flexible those plays a role in how flexible those membranes are. And you want them to be membranes are. And you want them to be flexible. You don't want them stiff. flexible. You don't want them stiff. Think about trans fats. We all know Think about trans fats. We all know trans fats will give you a heart attack trans fats will give you a heart attack in no time. Well, trans fats do the in no time. Well, trans fats do the opposite. They stiffen the the cell opposite. They stiffen the the cell membranes. And so, omega-3s are doing membranes. And so, omega-3s are doing the opposite, right? They're making them the opposite, right? They're making them flexible. So, omega-3s are really

flexible. So, omega-3s are really important for cardiovascular health. I important for cardiovascular health. I just mentioned the 5year increased life just mentioned the 5year increased life expectancy. And that's not just expectancy. And that's not just cardiovascular health, it's also brain cardiovascular health, it's also brain health. There's also studies showing health. There's also studies showing that you, you know, people that are that you, you know, people that are supplementing with omega-3s have a much supplementing with omega-3s have a much lower risk of Alzheimer's disease and lower risk of Alzheimer's disease and dementia. So, it's very important to get dementia. So, it's very important to get omega-3s. Supplementation, it comes down omega-3s. Supplementation, it comes down to like whether or not you're going to to like whether or not you're going to eat enough seafood. Um, are you eating eat enough seafood. Um, are you eating salmon would be a good one because salmon would be a good one because salmon is high in omega-3s and salmon is salmon is high in omega-3s and salmon is low in some contaminants like mercury. low in some contaminants like mercury. So, eating salmon three times a week is So, eating salmon three times a week is a great start, but I would go a step a great start, but I would go a step further and say you should get an further and say you should get an omega-3 index test. And that is omega-3 index test. And that is something that again, it's the omega-3 something that again, it's the omega-3 fatty acid levels measured in your red fatty acid levels measured in your red blood cell membranes. You can ask your blood cell membranes. You can ask your physician about it. And that you want to physician about it. And that you want to be in an 8% range. How do you get to be in an 8% range. How do you get to that range? There's studies that have that range? There's studies that have shown, these are clinical studies in shown, these are clinical studies in people, people that had the low omega-3 people, people that had the low omega-3 index of 4% that supplemented with

index of 4% that supplemented with anywhere between 1.5 to 2 grams of anywhere between 1.5 to 2 grams of omega-3 per day could go from a 4% up to omega-3 per day could go from a 4% up to the 8% high level in just 3 months. Wow. the 8% high level in just 3 months. Wow. >> So easy to do. >> So easy to do. >> Two grams a day is safe level. If you >> Two grams a day is safe level. If you think about, you know, people that are think about, you know, people that are prescribed highdosese loves or vaseipa, prescribed highdosese loves or vaseipa, these are the purified forms of omega-3 these are the purified forms of omega-3 that doctors will prescribe to patients that doctors will prescribe to patients for high triglycerides and for high triglycerides and cardiovascular health. They're cardiovascular health. They're prescribed four grams a day. So, it's prescribed four grams a day. So, it's much higher than two. So, two grams a much higher than two. So, two grams a day is really a safe level for most day is really a safe level for most people to take. people to take. >> Do most doctors know all this? Are they >> Do most doctors know all this? Are they telling patients this? Are they make are telling patients this? Are they make are they giving these tests? Are they they giving these tests? Are they suggesting these supplements? because suggesting these supplements? because I don't think a lot of doctors do. I don't think a lot of doctors do. >> Unfortunately, >> Unfortunately, currently, no. I I would say, you know, currently, no. I I would say, you know, I and I do and I'm and I say this not I and I do and I'm and I say this not trying to put down physicians. I have trying to put down physicians. I have respect. I know it's a lot of work and I

respect. I know it's a lot of work and I have many friends that are physicians, have many friends that are physicians, but unfortunately as physicians go but unfortunately as physicians go through med medical school and their through med medical school and their training, they maybe have one, you know, training, they maybe have one, you know, class on nutrition and it's very very class on nutrition and it's very very brief. They're not educated in a way brief. They're not educated in a way such an such that they're looking at such an such that they're looking at prevention. They're not looking at how prevention. They're not looking at how diet and lifestyle and things like diet and lifestyle and things like micronutrients affect cardiovascular micronutrients affect cardiovascular disease and Alzheimer's disease and disease and Alzheimer's disease and cancer. They of course know that a cancer. They of course know that a healthy diet's important and exercise healthy diet's important and exercise and it's kind of like that common and it's kind of like that common knowledge, but like being trained, knowledge, but like being trained, there's a lot of evidence out here. This there's a lot of evidence out here. This this is evidence-based stuff that I'm this is evidence-based stuff that I'm talking about. You know, this isn't this talking about. You know, this isn't this isn't stuff that's, you know, I'm just isn't stuff that's, you know, I'm just pulling out of nowhere. So, you know, pulling out of nowhere. So, you know, the problem is is that they're the problem is is that they're physicians are not trained in it. And physicians are not trained in it. And then once they graduate from med medical then once they graduate from med medical school and begin, you know, their school and begin, you know, their residency and practicing, they're too residency and practicing, they're too busy to keep up with all the information busy to keep up with all the information and research that's being published, and research that's being published, right? So, there's a big problem. I do right? So, there's a big problem. I do think nowadays with the the younger

think nowadays with the the younger generation of medical students, they are generation of medical students, they are listening to podcasts. We now have listening to podcasts. We now have evidence-based podcasts out there, evidence-based podcasts out there, right? we have there there are there are right? we have there there are there are it's easier to get this information from it's easier to get this information from a reliable source and so I do have hope a reliable source and so I do have hope that that's going to change and then of that that's going to change and then of course with AI I feel like you know course with AI I feel like you know that's got to change right so um it is that's got to change right so um it is it is something right now that people it is something right now that people have to be proactive about they have to have to be proactive about they have to take it on themselves you really have to take it on themselves you really have to educate yourselves and be proactive educate yourselves and be proactive about it and I think that if you are about it and I think that if you are your physician's going to be ecstatic your physician's going to be ecstatic they're going to be like Great. Yes, they're going to be like Great. Yes, tell me more about this. Like, I want to tell me more about this. Like, I want to let's work together. let's work together. But it's not something that you can just But it's not something that you can just go to your doctor and, you know, expect go to your doctor and, you know, expect them to tell you everything. them to tell you everything. >> I wanted to ask you one more question >> I wanted to ask you one more question about supplements and then about diet about supplements and then about diet and then about stress. For supplements, and then about stress. For supplements, do you recommend a multivitamin? Um, is do you recommend a multivitamin? Um, is that a good idea?

that a good idea? >> Yeah, I love this question, Katie, >> Yeah, I love this question, Katie, because I think, you know, over it was because I think, you know, over it was like 12 years ago, I put out this video. like 12 years ago, I put out this video. It was one of the first, you know, my It was one of the first, you know, my first YouTube videos and it was there first YouTube videos and it was there was a study that came out, you know, 12 was a study that came out, you know, 12 years ago. It was called enough is years ago. It was called enough is enough. Multivitamins are not only, you enough. Multivitamins are not only, you know, useless, they're harmful. And it know, useless, they're harmful. And it was published in the Annals of Internal was published in the Annals of Internal Medicine. And it was basically saying Medicine. And it was basically saying that multivitamins are useless and that multivitamins are useless and potentially harmful. And I as a potentially harmful. And I as a scientist, you know, studying scientist, you know, studying micronutrients and all these vitamins micronutrients and all these vitamins and minerals went through every study and minerals went through every study and just took it apart and and talked and just took it apart and and talked about why this was bad science. And about why this was bad science. And ultimately it came down to the fact that ultimately it came down to the fact that nothing was measured in blood. You know, nothing was measured in blood. You know, nutrition is different than drugs. Like nutrition is different than drugs. Like you you with the drug, you have a you you with the drug, you have a randomized control trial. You don't have randomized control trial. You don't have to measure anything because no one has to measure anything because no one has the drug in their blood at the start of the drug in their blood at the start of the trial. We all have different levels the trial. We all have different levels of nutrients and we have genes that

of nutrients and we have genes that regulate how much we absorb them and all regulate how much we absorb them and all these things and so you have to always these things and so you have to always measure your fill-in- thelank nutrient measure your fill-in- thelank nutrient whether it's vitamin D or omega-3 or whether it's vitamin D or omega-3 or whatever it is that you're giving whatever it is that you're giving someone before and after a trial. Um someone before and after a trial. Um fast forward now 10 years and we have fast forward now 10 years and we have three large randomized control trials three large randomized control trials that have come out. These are the part that have come out. These are the part of the Cosmo studies and these studies of the Cosmo studies and these studies have given multivitamins to older have given multivitamins to older adults. So these are aed 65 and older adults. So these are aed 65 and older and they've given them these and they've given them these multivitamins for I I can't remember if multivitamins for I I can't remember if it was a year or two years but after you it was a year or two years but after you know getting the multivitamin versus a know getting the multivitamin versus a placebo for that period of time it had a placebo for that period of time it had a very massive effect on reducing brain very massive effect on reducing brain aging. So in fact, people that got the aging. So in fact, people that got the multivitamin multivitamin reduced their brain aging by about 2 reduced their brain aging by about 2 years. And on top of that, they reduce years. And on top of that, they reduce their episodic brain aging. So episodic their episodic brain aging. So episodic memory is the kind of memory that you're memory is the kind of memory that you're remembering experiences. You're remembering experiences. You're remembering, you know, people and things

remembering, you know, people and things like that. The kind of memory that goes like that. The kind of memory that goes with age, right? As you get older, you with age, right? As you get older, you stop, you start not remembering that stop, you start not remembering that stuff very well. Well, their episodic stuff very well. Well, their episodic aging was basically reversed by five aging was basically reversed by five years. Five years from a multivitamin. years. Five years from a multivitamin. And when I say a multivitamin, I mean And when I say a multivitamin, I mean your standard run-of-the-mill. It was your standard run-of-the-mill. It was sententrum silver. It was it was like an sententrum silver. It was it was like an affordable. This is not your bougie, you affordable. This is not your bougie, you know, thing. This is something that you know, thing. This is something that you can go to Walmart and get. Um, so now I can go to Walmart and get. Um, so now I just I feel um I feel like vindicated in just I feel um I feel like vindicated in a way, you know, where it's like great, a way, you know, where it's like great, now we have these three large randomized now we have these three large randomized control trials. It's what all the control trials. It's what all the doctors talk about being the gold doctors talk about being the gold standard showing that just taking a standard showing that just taking a multivitamin really does improve multivitamin really does improve cognitive aging and brain aging. I think cognitive aging and brain aging. I think everyone should be on it. I think, you everyone should be on it. I think, you know, get your parents, grandparents, know, get your parents, grandparents, us, everyone. There's no reason. Plus, us, everyone. There's no reason. Plus, you're you know what happens is you're you're you know what happens is you're getting that insurance. You're getting getting that insurance. You're getting those micronutrients that you're not those micronutrients that you're not getting from your diet. So, it's a

getting from your diet. So, it's a really just an insurance pill in a way. really just an insurance pill in a way. >> It doesn't necessarily negate the need >> It doesn't necessarily negate the need for some of the other micronutrients we for some of the other micronutrients we talked about about uh omega-3 fatty talked about about uh omega-3 fatty acids or magnesium and some of the other acids or magnesium and some of the other things that you think are important. things that you think are important. I'm glad you brought that up, Katie, I'm glad you brought that up, Katie, because, you know, just from a, you because, you know, just from a, you know, production standpoint, like know, production standpoint, like magnesium, it's a it's got a very high magnesium, it's a it's got a very high molecular weight. You can't cram enough molecular weight. You can't cram enough magnesium into a multivitamin to get magnesium into a multivitamin to get enough magnesium. In fact, most enough magnesium. In fact, most multivitamins don't even have magnesium, multivitamins don't even have magnesium, and if they do, it's in it's a and if they do, it's in it's a negligible amount because of that negligible amount because of that reason. Same with the omega-3 fatty reason. Same with the omega-3 fatty acids, fish oil. Like, have you seen acids, fish oil. Like, have you seen fish oil pills? They're big. You can't fish oil pills? They're big. You can't you can't get enough. You can't get two you can't get enough. You can't get two grams of fish oil in a multivitamin. grams of fish oil in a multivitamin. It's not going to happen. I wish it It's not going to happen. I wish it would, but it's just it's physically would, but it's just it's physically impossible. So, yeah, it doesn't that impossible. So, yeah, it doesn't that the multivitamin is on top of that and the multivitamin is on top of that and it, you know, it has to do with there it, you know, it has to do with there are a few supplements that I think give are a few supplements that I think give you the biggest bang for your buck.

you the biggest bang for your buck. Okay, multivitamin Okay, multivitamin easy to do. Again, it's the brain aging. easy to do. Again, it's the brain aging. It's insurance for some of the trace It's insurance for some of the trace elements and things as well. Selenium, elements and things as well. Selenium, you're getting some of that in your you're getting some of that in your multivitamin. You're getting luteine, multivitamin. You're getting luteine, zeazanthin. These are things that are zeazanthin. These are things that are important for your eye. It, you know, important for your eye. It, you know, delays macular degeneration. It's also delays macular degeneration. It's also important for the brain. And then your important for the brain. And then your fish oil pills. So, I say fish oil. fish oil pills. So, I say fish oil. There are people that are vegetarians There are people that are vegetarians and they can take what are called and they can take what are called microalgae. microalgae. I would I would say that the the flax I would I would say that the the flax seed oil is not going to cut it because seed oil is not going to cut it because it's very inefficient to convert that it's very inefficient to convert that ALA into the really important forms that ALA into the really important forms that we're talking about here. So, fish oil we're talking about here. So, fish oil or microallga oil, the key here is like or microallga oil, the key here is like you want to get about 1.5 to 2 g of you want to get about 1.5 to 2 g of those omega-3s from those pills. The those omega-3s from those pills. The magnesium, again, I mean, you can go magnesium, again, I mean, you can go anywhere between 150 milligrams a day up anywhere between 150 milligrams a day up to, you know, 300 or more, 400. So, it to, you know, 300 or more, 400. So, it all depends on on your physical activity all depends on on your physical activity and and your lifestyle. And then vitamin and and your lifestyle. And then vitamin D is the last one that's

D is the last one that's >> Yeah, we didn't mention vitamin D, and I >> Yeah, we didn't mention vitamin D, and I know that is important. and I am on know that is important. and I am on vitamin D supplements um right now. Why vitamin D supplements um right now. Why is that so important in the aging is that so important in the aging process? process? >> So vitamin D is important because it's >> So vitamin D is important because it's actually so much more than a vitamin. actually so much more than a vitamin. Vitamin D3 gets converted into a steroid Vitamin D3 gets converted into a steroid hormone. What that means? So it it it's hormone. What that means? So it it it's essentially converted into a hormone essentially converted into a hormone that is regulating 5% more than 5% of that is regulating 5% more than 5% of your protein encoding human genome. It's your protein encoding human genome. It's turning on genes. It's turning off genes turning on genes. It's turning off genes in a coordinated way. It's activating in a coordinated way. It's activating genes that are involved in fighting off genes that are involved in fighting off viral infections. It's activating genes viral infections. It's activating genes that are involved in neurotransmitter that are involved in neurotransmitter synthesis. It's activating longevity synthesis. It's activating longevity genes like cloth involved in preventing genes like cloth involved in preventing neurodeenerative disease. You know, it's neurodeenerative disease. You know, it's it's really really important because

it's really really important because it's not just a vitamin. It's it's it's it's not just a vitamin. It's it's it's ultimately regulating our genome. It's ultimately regulating our genome. It's hugely important. Think of steroid hugely important. Think of steroid hormones, right? Estrogen, testosterone. hormones, right? Estrogen, testosterone. These these are doing similar things. These these are doing similar things. They're activating many genes. Vitamin D They're activating many genes. Vitamin D does the same thing. And why is this so does the same thing. And why is this so important? Because vitamin D3 typically important? Because vitamin D3 typically you get vitamin D3 from UVB radiation you get vitamin D3 from UVB radiation from sun exposure, right? And and that from sun exposure, right? And and that is all fine and dandy back, you know, is all fine and dandy back, you know, 100 years ago when we were outdoors all 100 years ago when we were outdoors all the time and not sitting inside our the time and not sitting inside our office and our cubicle and, you know, office and our cubicle and, you know, working inside all the time. Um, most working inside all the time. Um, most people are not outside all the time. And people are not outside all the time. And even if you are outside, it really even if you are outside, it really depends on the time of year. So you have depends on the time of year. So you have to be in a time of year where UVB to be in a time of year where UVB radiation is reaching the atmosphere. So radiation is reaching the atmosphere. So depending on where you live in in the depending on where you live in in the world, many months out of the year, no world, many months out of the year, no UVB rays are reaching the reaching the UVB rays are reaching the reaching the atmosphere, which is great for skin atmosphere, which is great for skin aging, but terrible for vitamin D3

aging, but terrible for vitamin D3 because you're not going to be making because you're not going to be making any of it. It also depends on your any of it. It also depends on your melanin content and sunscreen. They do melanin content and sunscreen. They do the same thing. So sunscreen blocks the the same thing. So sunscreen blocks the burning rays. It also blocks the ability burning rays. It also blocks the ability to make UV um make vitamin D3. Well, to make UV um make vitamin D3. Well, melanin, which is that pigmentation, melanin, which is that pigmentation, that dark mimi pigmentation that that dark mimi pigmentation that protects people that live in equatorial protects people that live in equatorial regions, you know, whether we're talking regions, you know, whether we're talking about Africa or South America or about Africa or South America or Southeast Asia, you know, people Southeast Asia, you know, people typically have darker skin color because typically have darker skin color because they're living in a more equatorial they're living in a more equatorial region which protects them. It's a region which protects them. It's a natural sunscreen. Well, it turns out natural sunscreen. Well, it turns out there have been studies like there's one there have been studies like there's one out of the University of Chicago that out of the University of Chicago that people that move and migrate from their people that move and migrate from their their home country to another country, their home country to another country, for example, Chicago or Sweden or some for example, Chicago or Sweden or some northern latitude where UVB rays aren't northern latitude where UVB rays aren't as abundant certain times of the year. as abundant certain times of the year. Um, it turns out uh that for example, Um, it turns out uh that for example, African-Americans have to stay in the African-Americans have to stay in the sun 6 to 10 times longer than a

sun 6 to 10 times longer than a Caucasian to make the same amount of Caucasian to make the same amount of vitamin D3. This was in Chicago. So, you vitamin D3. This was in Chicago. So, you know, sunscreen and and melanin also know, sunscreen and and melanin also play a role in blocking that. Why am I play a role in blocking that. Why am I talking about this? Because about 70% of talking about this? Because about 70% of the US population has insufficient the US population has insufficient levels of vitamin D. 70%. That's a lot levels of vitamin D. 70%. That's a lot of people that are walking around of people that are walking around without enough vitamin D and like I without enough vitamin D and like I mentioned it's regulating so much and mentioned it's regulating so much and it's regulating so much. it's regulating so much. >> How much do you need Rhonda to take a >> How much do you need Rhonda to take a day of that? day of that? >> Great question. So there have been >> Great question. So there have been studies that have investigated that and studies that have investigated that and have found that people that are let's have found that people that are let's talk about what insufficient and talk about what insufficient and sufficient is first. So vitamin D sufficient is first. So vitamin D deficiency which is like severe when deficiency which is like severe when you're talking about deficiency that's you're talking about deficiency that's levels that are below 20 nanogs per levels that are below 20 nanogs per milliliter. If you are insufficient that milliliter. If you are insufficient that is 21 to 29. So basically below 30 is 21 to 29. So basically below 30 nanogs per milliliter is insufficient.

nanogs per milliliter is insufficient. To be sufficient you want to be above To be sufficient you want to be above that. You want to be above 30 nanogs per that. You want to be above 30 nanogs per milliliter. I say the sweet spot is milliliter. I say the sweet spot is about 40 to 60 nanograms per milliliter. about 40 to 60 nanograms per milliliter. So, how do you get there? There have So, how do you get there? There have been studies that have found people that been studies that have found people that are deficient in vitamin D, if they are deficient in vitamin D, if they supplement with about 4,000 IUs of supplement with about 4,000 IUs of vitamin D per day, they can go from a vitamin D per day, they can go from a deficient level to a sufficient level deficient level to a sufficient level where they're about 40 nanogs per where they're about 40 nanogs per milliliter. And 4,000 IUs a day is the milliliter. And 4,000 IUs a day is the safe upper tolerable intake. That's been safe upper tolerable intake. That's been sort of, you know, the Institute of sort of, you know, the Institute of Medicine has claimed that is a safe Medicine has claimed that is a safe level to take. So really, um, shouldn't level to take. So really, um, shouldn't be any problems with that. And in fact, be any problems with that. And in fact, there was a study that was done in there was a study that was done in African-Americans that were overweight African-Americans that were overweight or obese. So I didn't mention overweight or obese. So I didn't mention overweight and obesity also causes people to have and obesity also causes people to have low levels of vitamin D because vitamin low levels of vitamin D because vitamin D3 is a fats soluble vitamin. It's D3 is a fats soluble vitamin. It's stored in your fat, it has to be

stored in your fat, it has to be released into the bloodstream. It goes released into the bloodstream. It goes to the liver and then to the kidneys. to the liver and then to the kidneys. And in the kidneys is where it's And in the kidneys is where it's converted into the active hormone. Well, converted into the active hormone. Well, when you're fat, the more fat you have, when you're fat, the more fat you have, the less bioavailable that vitamin D3 is the less bioavailable that vitamin D3 is to be released into the bloodstream. to be released into the bloodstream. About 50% less bioavailable, actually. About 50% less bioavailable, actually. So, um, people that are obese or So, um, people that are obese or overweight and then you add on top of overweight and then you add on top of that like that natural sunscreen, the that like that natural sunscreen, the melanin, which is what, you know, many melanin, which is what, you know, many African-Americans have, um, you're African-Americans have, um, you're talking about a a disaster for vitamin D talking about a a disaster for vitamin D deficiency if you're not supplementing. deficiency if you're not supplementing. And so, um, the the there was a study And so, um, the the there was a study that measured what's called their that measured what's called their epigenetic age before and after the epigenetic age before and after the 4,000 IU supplementation. 4,000 IU supplementation. And after supplementing 4,000 IUs, they And after supplementing 4,000 IUs, they were going from a deficient to a were going from a deficient to a sufficient state. they reversed their sufficient state. they reversed their epigenetic age by about 2 years. So epigenetic age by about 2 years. So vitamin D deficiency can accelerate the vitamin D deficiency can accelerate the biological aging process again because biological aging process again because it's regulating, you know, over a it's regulating, you know, over a thousand genes, over a thousand genes.

thousand genes, over a thousand genes. And so it makes sense that if you're And so it makes sense that if you're deficient or insufficient, you're going deficient or insufficient, you're going to be accelerating the aging process. So to be accelerating the aging process. So if you can get to a sufficient status, if you can get to a sufficient status, then you're going to be able to kind of then you're going to be able to kind of reverse some of that aging. And it is reverse some of that aging. And it is possible to reverse some of the aging possible to reverse some of the aging things, especially if you're coming from things, especially if you're coming from a starting point of being unhealthy. a starting point of being unhealthy. >> Got it. Okay, we only have a couple >> Got it. Okay, we only have a couple minutes left. So, let me just touch minutes left. So, let me just touch really quickly on diet. You say to avoid really quickly on diet. You say to avoid ultrarocessed foods. So, that's things ultrarocessed foods. So, that's things that have a lot of chemicals that are in that have a lot of chemicals that are in boxes and bags and, you know, aren't boxes and bags and, you know, aren't kind of farm to table, if you will. What kind of farm to table, if you will. What are other things that people should be are other things that people should be doing for a healthy uh for for their doing for a healthy uh for for their health span if you will um when it comes health span if you will um when it comes to diet? Rhonda, to diet? Rhonda, >> when it comes to diet, I really think >> when it comes to diet, I really think the best first and foremost principle the best first and foremost principle that people should have in their minds that people should have in their minds is what do I need to fuel my body in a is what do I need to fuel my body in a healthy way? And what you're going to healthy way? And what you're going to come to the conclusion is I'm going to come to the conclusion is I'm going to need protein. I'm going to need some

need protein. I'm going to need some healthy fats. I'm going to need vitamins healthy fats. I'm going to need vitamins and minerals and and how am I going to and minerals and and how am I going to get that? Well, you're going to have to get that? Well, you're going to have to eat a diet that is high in vegetables eat a diet that is high in vegetables and fruits. Those are those are the and fruits. Those are those are the vitamins and the minerals. You're going vitamins and the minerals. You're going to want healthy lean meats. So, you're to want healthy lean meats. So, you're going to want things like fish and fish. going to want things like fish and fish. Um, sorry, fish and chicken and, you Um, sorry, fish and chicken and, you know, lean red meat occasionally as know, lean red meat occasionally as well. Um, I say healthy, lean because well. Um, I say healthy, lean because you a lot of saturated fat can increase you a lot of saturated fat can increase that APOB number that we were talking that APOB number that we were talking about, particularly in people that are about, particularly in people that are susceptible to high APOB or have a a susceptible to high APOB or have a a family history of cardiovascular family history of cardiovascular disease. So, really more of like a disease. So, really more of like a Mediterraneanish type of diet. Um, Mediterraneanish type of diet. Um, sometimes I call it paleoish as well sometimes I call it paleoish as well because you're really the paleo diet is because you're really the paleo diet is avoiding a lot of the packaged and avoiding a lot of the packaged and processed foods. Those foods take away processed foods. Those foods take away all the fiber. They take away all the all the fiber. They take away all the protein. They take away all the vitamins protein. They take away all the vitamins and minerals. And all you're getting is and minerals. And all you're getting is salty, savory, sweet things that taste

salty, savory, sweet things that taste good and activate the dopamine pathway good and activate the dopamine pathway in your brain, rewarding pathways in in your brain, rewarding pathways in your brain and making you more addicted your brain and making you more addicted to eating more of them. So, um, and to eating more of them. So, um, and they're not satiating, so you eat more, they're not satiating, so you eat more, right? So, I think I think the the key right? So, I think I think the the key here is you want to eat a diet that has here is you want to eat a diet that has a lot of fiber, that is high in protein a lot of fiber, that is high in protein and and vitamins and minerals. And that and and vitamins and minerals. And that really does come down to mostly that really does come down to mostly that balanced diet that your grandma told you balanced diet that your grandma told you about. You know, you hear about it's about. You know, you hear about it's it's more of a Mediterranean like diet, it's more of a Mediterranean like diet, right? right? >> Right. >> Right. >> The fiber is important for the gut. It's >> The fiber is important for the gut. It's important for satiety. It's you know, important for satiety. It's you know, the proteins important for muscle mass the proteins important for muscle mass and the vitamins and minerals are and the vitamins and minerals are important for all these little important for all these little biological aging processes that we biological aging processes that we talked about. talked about. >> So I think I think that's an easy rule >> So I think I think that's an easy rule is just you know what do I need and and is just you know what do I need and and that you go from there. and avoid those that you go from there. and avoid those ultrarocessed foods as you mentioned. ultrarocessed foods as you mentioned. And finally, in the last minute, And finally, in the last minute, >> let's talk about the role of stress on >> let's talk about the role of stress on longevity. Um, how do you feel? I mean, longevity. Um, how do you feel? I mean, I'm I am one of those people. I think I I'm I am one of those people. I think I thrive in stressful situations. But when

thrive in stressful situations. But when do you know you're under too much stress do you know you're under too much stress and how do you mitigate that to make and how do you mitigate that to make sure it's not impacting you sure it's not impacting you physiologically? physiologically? >> Right. So there's that chronic type of >> Right. So there's that chronic type of stress that you're talking about which stress that you're talking about which is you know psychological stress is you know psychological stress emotional financial you know workrelated emotional financial you know workrelated like that type of like chronic stress like that type of like chronic stress that you're h having every day is the that you're h having every day is the bad kind of stress that does accelerate bad kind of stress that does accelerate in it causes inflammation it causes in it causes inflammation it causes oxidative stress and this is sort of oxidative stress and this is sort of insidiously damaging everything in your insidiously damaging everything in your body and accelerating the aging process body and accelerating the aging process right so for example caregivers of some right so for example caregivers of some disease like someone with a disease like disease like someone with a disease like Alzheimer's disease they are under a lot Alzheimer's disease they are under a lot of stress stress and there are studies of stress stress and there are studies that have measured their biological age that have measured their biological age and it looks much older. They're ex and it looks much older. They're ex they're experiencing what's called age they're experiencing what's called age acceleration even though they're acceleration even though they're chronologically younger. It seems like chronologically younger. It seems like they're older because of all the stress. they're older because of all the stress. There are studies that have shown there There are studies that have shown there are other types of stress that are good are other types of stress that are good types of stress that can help you

types of stress that can help you mitigate the effects of bad stress and mitigate the effects of bad stress and that is called ustress. And these types that is called ustress. And these types of stress are things that we've been of stress are things that we've been talking out throughout this episode. talking out throughout this episode. Right? Exercise is the big one. Another Right? Exercise is the big one. Another one would be like sauna for example. one would be like sauna for example. Polyphenols from you know fruits is is Polyphenols from you know fruits is is another one. These these are types of another one. These these are types of stress that are short bursts of stress stress that are short bursts of stress that we're that we're exposing our body that we're that we're exposing our body to. It's not this long chronic stress. to. It's not this long chronic stress. And what happens is for example with And what happens is for example with exercise it's a short burst of stress. exercise it's a short burst of stress. It's stressful on the body. But what It's stressful on the body. But what happens is your body goes oh I'm happens is your body goes oh I'm experiencing this type of stress. I need experiencing this type of stress. I need to adapt. And so it activates all these to adapt. And so it activates all these stress response genes, stress response genes, anti-inflammatory, anti-inflammatory, antioxidant, stem cell production, all antioxidant, stem cell production, all these things get activated and it it these things get activated and it it helps you not only deal with the stress helps you not only deal with the stress of that exercise or that short-term of that exercise or that short-term stressor that you're that you're stressor that you're that you're exposing yourself to, it's activated for exposing yourself to, it's activated for a long period of time. So all the other a long period of time. So all the other chronic type of stress that's in your

chronic type of stress that's in your life, you're dealing with it better. And life, you're dealing with it better. And that's also been done for example with that's also been done for example with these care that caregiver study I'm I'm these care that caregiver study I'm I'm talking about. It was shown in the talking about. It was shown in the individuals that were care for caring individuals that were care for caring for a you know person with Alzheimer's for a you know person with Alzheimer's disease if they were engaging in disease if they were engaging in physical activity and exercise their physical activity and exercise their biological age still looked younger even biological age still looked younger even though they were under that stressful though they were under that stressful situation compared to the caregivers situation compared to the caregivers that were not exercising. So it buffers that were not exercising. So it buffers that stress by activating all the stress that stress by activating all the stress response pathways that our body our response pathways that our body our bodies are able to handle stress. We bodies are able to handle stress. We just have to we have to activate them. just have to we have to activate them. We're we're we were meant to eat We're we're we were meant to eat polyphenols and vegetables and fruits polyphenols and vegetables and fruits and we were meant to exercise and move and we were meant to exercise and move around. That's a good type of stress. around. That's a good type of stress. And if you're not engaging in that And if you're not engaging in that stress, you're not flipping that genetic stress, you're not flipping that genetic switch that's supposed to be switched switch that's supposed to be switched on. And so you're not going to age as on. And so you're not going to age as well. And so you want to flip on that well. And so you want to flip on that switch. You want to activate in that switch. You want to activate in that good type of stress so that you can deal good type of stress so that you can deal with the chronic stress of just aging with the chronic stress of just aging and life because life is stressful for and life because life is stressful for no no doubt about it. Well, I I have

no no doubt about it. Well, I I have learned so much in this conversation. Uh learned so much in this conversation. Uh Dr. Dr. Rhonda Patrick, I have so much Dr. Dr. Rhonda Patrick, I have so much work to do, so many supplements to buy, work to do, so many supplements to buy, so many things to think about, so much so many things to think about, so much exercise that I really need to focus on. exercise that I really need to focus on. I can't thank you enough for really all I can't thank you enough for really all this incredibly helpful advice and this incredibly helpful advice and information. Thank you so much. information. Thank you so much. >> So much. >> So much. >> Well, thank you, Katie. It was really a >> Well, thank you, Katie. It was really a pleasure talking to you. I love your pleasure talking to you. I love your curiosity and your genuine interest and curiosity and your genuine interest and passion and thank you for all you do and passion and thank you for all you do and and your journalism and getting the and your journalism and getting the important word out there to people to important word out there to people to stay healthy and and to be proactive stay healthy and and to be proactive about their health. about their health. >> Honestly, you're such a wealth of >> Honestly, you're such a wealth of information. I'm going to make sure I information. I'm going to make sure I spread it far and wide. So, thank you so spread it far and wide. So, thank you so so much. so much. >> Thank you, Katie. It was a pleasure. This episode of Next Question is brought to you by Coco Villa, the leader in to you by Coco Villa, the leader in cocoa flavonol supplements. Cocolavinols

cocoa flavonol supplements. Cocolavinols are naturally occurring compounds found are naturally occurring compounds found in cocoa beans. But don't go reaching in cocoa beans. But don't go reaching for a chocolate bar thinking you'll get for a chocolate bar thinking you'll get the benefits. Most cocoa producers the benefits. Most cocoa producers remove these beneficial compounds during remove these beneficial compounds during traditional manufacturing processes. But traditional manufacturing processes. But Cocovia delivers cocoa flavonol in a Cocovia delivers cocoa flavonol in a precise clinically studied serving. precise clinically studied serving. Research shows that 500 mg of Research shows that 500 mg of cocolavinols support healthy blood flow cocolavinols support healthy blood flow which is essential for heart health, which is essential for heart health, brain function and exercise capacity. brain function and exercise capacity. Key contributors to longevity and aging Key contributors to longevity and aging well and the very things that we are well and the very things that we are talking about in this episode of Next talking about in this episode of Next Question. Cocovia supplements are backed Question. Cocovia supplements are backed by over 30 years of research and are by over 30 years of research and are designed to help you live healthier designed to help you live healthier longer. To learn more, visit longer. To learn more, visit cocavilla.com and use the code KCM 2026 cocavilla.com and use the code KCM 2026 for 20% off at checkout.

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What We Can Actually Control

Control is not absolute, but it is substantial. Patrick describes a rough split in which diet and lifestyle choices may account for about 80 percent of how healthfully we age, while genetics account for about 20 percent. The numbers are not permission to obsess; they are an invitation to act.

This is where longevity becomes practical. We cannot rewrite every inherited risk, and science has not reached a place where broad genetic manipulation is part of daily life. What we can shape is the terrain those genes live in: food, movement, smoking, alcohol, body composition, and physical activity.

Patrick is careful to separate lifespan from quality of life. Lifespan counts the years between birth and death. Quality of life asks whether those years carry independence, clarity, strength, and the ability to meet ordinary days with presence.

Genetics still matter. Some people have inherited traits that help them live past 100, and others carry family histories of cancer, cardiovascular disease, or other age-related conditions. A family history is not destiny, but it is information worth respecting.

We have a tremendous amount of control actually.

The practical response is not fear. It is precision. If you know your family history includes colorectal cancer or breast cancer, screenings become part of the protocol, not an afterthought.

The same principle applies to lifestyle. A genetic risk can sharpen your commitment to food choices, movement, and prevention. You use the information to build resilience before disease has a chance to define the conversation.

This is a more mature view of control. It does not pretend that every outcome rests in our hands. It recognizes that daily rituals still influence the direction of aging, and those rituals compound with quiet force.

Healthspan Over Lifespan

Chronological age gives us a number, but it does not tell the whole truth. Two people can share the same birthday and inhabit very different bodies. One may move with ease and confidence; the other may feel limited decades too soon.

That is why healthspan has become the more meaningful measure. Healthspan describes the portion of life lived with function, independence, and vitality. It asks whether you can carry your own groceries, travel with comfort, play with grandchildren, dance, play tennis, or stay active in the rituals that make life feel complete.

The goal is not to deny aging. The goal is to age with enough reserve that later life remains expansive. We build capacity now so the body has something to draw from when time asks more of it.

Patrick frames healthy aging as the compression of disease into the very end of life. Cardiovascular disease, cancer, metabolic disease, and neurodegenerative disease should not define the final 15 or 20 years. If disease comes, the aim is for it to arrive late, after decades of function have been protected.

This is a calm, powerful reframing. Longevity is not a competition for the highest number. It is the preservation of agency, the ability to keep choosing your life rather than organizing your life around limitation.

We all understand this in ordinary terms. Independence is the freedom to rise from a chair, lift a bag, walk a hill, and enter a room without calculating every movement. Healthspan makes those moments the measure.

It's not just that number. It's actually just how well you're taking care of yourself.

Aging well is therefore less about appearing younger and more about retaining function. The visible signs matter less than the lived experience. Vitality is the ability to keep participating.

The Exercise Protocol That Moves the Needle

When Patrick names what moves the needle most for healthy longevity, she begins with physical activity. Exercise lowers risk across major age-related diseases and supports the reserves that help us recover when life becomes demanding. It is not a decorative habit; it is core infrastructure.

The first pillar is aerobic exercise. It trains the cardiorespiratory system, the partnership between heart, lungs, blood, and working muscles. A key biomarker here is VO2 max, the maximum amount of oxygen the body can use during physical activity, and Patrick describes it as one of the most important markers of healthy aging and longevity.

VO2 max matters because oxygen use reflects capacity. A body that can take in and use more oxygen can sustain effort with greater resilience. Patrick notes that people with the highest cardiorespiratory fitness have about a five-year higher life expectancy than those with the lowest.

Aerobic work can take many forms: jogging, cycling, rowing, or walking with deliberate intervals. The important point is intensity. A gentle walk has value, but periods that raise the heart rate create a stronger signal for cardiorespiratory fitness and metabolic health.

The talk test keeps this simple. During vigorous effort, you should not be able to hold a comfortable conversation. You do not need perfect metrics to know when the body has crossed into work that asks for adaptation.

You have to think of your health the same way.

The second pillar is resistance training. Muscle is not only an aesthetic concern; it is a reserve for later decades. Patrick compares it to a retirement fund, something you build before you need to withdraw from it.

That reserve becomes more important after midlife, when muscle loss accelerates. Patrick points to sarcopenia, the age-related loss of muscle mass, as a serious risk because it is linked with higher mortality and a greater chance of falls or fractures. In plain terms, protecting muscle protects freedom.

Her minimum is clear: about 60 minutes of strength work each week. It does not need to happen all at once. Ten minutes across six days or 20 minutes across three sessions can still become a deliberate protocol.

The work should prioritize compound movements that train multiple joints at once. Rows, deadlifts, and squats build muscle function while also supporting bone density. They teach the body to coordinate strength, not just isolate it.

This is where longevity becomes embodied. You raise your heart rate. You build muscle. You repeat the protocol until resilience becomes less of an idea and more of a physical truth you can feel.

Wim's Wise Words

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

If you take one thing from this, take the order seriously. Build the base before you chase the edge.

Longevity can become noisy fast. Tests, trackers, supplements, cold plunges, saunas, zones, scores. Most of it has a place when used well. But the body still responds best to the simple signals repeated with precision: lift something heavy, raise your heart rate, eat in a way that keeps you steady, sleep enough to repair, and use heat or cold as a deliberate stress, not a punishment.

Where I Would Start

I would start with two non-negotiables. First, strength twice a week. Not complicated. Push, pull, hinge, squat, carry. You want muscle that helps you live, not only muscle that photographs well. The weight should ask something of you, but it should not take more than it gives. Good form is part of the protocol.

Second, one hard aerobic session each week. The kind where conversation becomes brief and your attention narrows. That is the signal. You are teaching the heart, lungs, and muscles to move oxygen with more command. You do not need to suffer for an hour. Ten focused intervals can be enough when they are honest.

Then I would add sauna. Heat is one of the cleanest rituals I know for building resilience because it forces stillness while the body works. Twenty minutes in the evening can shift the whole texture of a night. It raises circulation, brings a calm pressure to the system, and makes you pay attention to recovery. If you want to go deeper on that side of the practice, read Thermal Stress, Cellular Longevity next.

Cold has its place too, but I would not put it everywhere. Use it when you want clarity, discipline, and a clean reset. Be careful placing it straight after strength work if muscle growth is the priority. Adaptation needs stress, then repair. If every session ends with another sharp input, the body never gets the quieter half of the lesson.

None of this replaces sleep. None of it replaces screenings. Family history matters. Blood work matters. If something is changing in your body, pay attention and get the right guidance. A strong protocol is not denial dressed up as discipline. It is how you stay close enough to your body to notice what needs care.

The mistake is treating longevity like a project for later. You build the reserve now, while life still gives you room to practice. Strength gives you structure. Aerobic work gives you capacity. Heat and cold give you controlled adversity. Recovery gives it all somewhere to land.

The measure is not how extreme your ritual looks. The measure is whether you can return to it next week, next season, and years from now with steadiness. That is where healthspan becomes real: not in the idea of living longer, but in the quiet mastery of staying capable.