# This routine incorporates vigorous intensity exercise protocols to improve cardiorespiratory fitness, support healthy aging, and provide numerous health benefits.

Benefits: :heart: Enhances cardiovascular health and reduces heart disease risk
:muscle: Promotes mitochondrial biogenesis and muscle recovery
:brain: Increases brain-derived neurotrophic factor for neuroplasticity
:dna: May help kill circulating tumor cells and reduce cancer risk

This episode comes from a keynote lecture at the American Academy of Anti-Aging Medicine LongevityFest 2023, describing several powerful health habits that delay biological aging and improve healthspan. The core idea: You don't have to move mountains to make a big impact on aging. Starting with a few key areas of focus (vitamin D, magnesium, omega-3s, and vigorous exercise) can make a big difference.

• Get the 9-page Cognitive Enhancement Blueprint:*
  https://bdnfprotocols.com/

CHAPTERS:
(01:38) Vitamin D
(05:58) How vitamin D deficiency affects mortality risk
(09:24) Optimal vitamin D levels & supplementation
(11:10) Why magnesium deficiency impairs DNA damage repair
(14:50) Dangers of inadequate omega-3 intake
(17:07) The correct omega-3 index level
(21:32) How to correct vitamin D, omega-3, & magnesium inadequacies
(23:17) Vigorous exercise is the best longevity drug
(24:50) How increasing VO2 max affects life expectancy
(29:36) Protocols for increasing VO2 max
(32:27) How to measure VO2 max
(33:34) What it takes to reverse 20 years of heart aging
(36:31) Blood pressure benefits of vigorous exercise
(37:48) The BDNF brain benefits of vigorous exercise
(40:58) How vigorous exercise improves focus & attention
(42:11) Exercise protocols for maximizing BDNF
(43:13) Anti-cancer effects of vigorous exercise
(45:30) Exercise snacks

EPISODE LINKS:
Show notes and transcript: https://www.foundmyfitness.com/episodes/micronutrients-exercise-ameliorate-aging?utm_source=youtube&utm_medium=youtube&utm_campaign=longevity_fest_podcast

PODCAST INFO:
Email: https://www.foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=longevity_fest_podcast
Apple Podcasts: https://podcasts.apple.com/us/podcast/086-how-micronutrients-exercise-ameliorate-aging-dr/id818198322?i=1000648204449
Spotify: https://open.spotify.com/episode/10VXKSmTQj2ZbAQrPylM24?si=1380eccf28d24dcc
RSS: https://podcast.foundmyfitness.com/rss.xml
Just Me playlist: https://www.youtube.com/playlist?list=PLJEEAVzHu9KxkI_18CkFwKWVHoufoRiFa
Clips playlist: https://www.youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi

SUPPORT THE CHANNEL:
Many resources associated with FoundMyFitness exist due to premium membership. As a premium member, you get access to the exclusive podcast The Aliquot, monthly Q&As, a biweekly Science Digest summary, and more. Sign up to nurture free FoundMyFitness resources:
https://www.foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=longevity_fest_podcast

SOCIALS:
https://twitter.com/foundmyfitness https://facebook.com/foundmyfitness
https://instagram.com/foundmyfitness

Exercise #omega3 #vitamind #magnesium

Exercise #omega3 #vitamind #magnesium

This routine helps ensure you're getting adequate levels of key micronutrients like vitamin D, omega-3s, and magnesium, which play crucial roles in healthy aging and longevity.

Benefits: :heart: Supports cardiovascular health
:brain: Promotes brain function and neuroplasticity
:muscle: Enhances muscle recovery and mitochondrial health
:dna: Aids in DNA repair and cellular regeneration

This episode comes from my keynote lecture at the American Academy of Anti-Aging Medicine LongevityFest 2023, in which I describe several powerful health habits that delay biological aging and improve healthspan. The core idea: You don't have to move mountains to make a big impact on aging. Starting with a few key areas of focus (vitamin D, magnesium, omega-3s, and vigorous exercise) can make a big difference.