This is an automated archive of Rhonda Patrick, PhD Archive video content. Not affiliated with or endorsed by the original content creator. For original videos, please visit the official channels.
This routine focuses on optimizing protein intake timing and digestion to maximize muscle protein synthesis and overall protein utilization.
# Key Discussion Points
In this video, Rhonda & Luc van Loon discuss:
The difference between casein & whey protein when it comes to stimulating muscle protein synthesis
The downsides of plant-based protein sources compared to animal protein
Why animal protein is more effective for hypertrophy — and what to do if you're eating a plant-based diet
Why using a combination of plant-based proteins, such as pea and rice, can provide a more complete amino acid profile, similar to animal-based proteins
Which is a better protein supplement: whey protein isolate or concentrate?
This routine focuses on optimizing protein intake from animal sources, particularly whey and casein, to maximize muscle protein synthesis and growth.
In this video, Rhonda & Luc van Loon discuss:
The difference between casein & whey protein when it comes to stimulating muscle protein synthesis
The downsides of plant-based protein sources compared to animal protein
Why animal protein is more effective for hypertrophy — and what to do if you're eating a plant-based diet
Why using a combination of plant-based proteins, such as pea and rice, can provide a more complete amino acid profile, similar to animal-based proteins
Which is a better protein supplement: whey protein isolate or concentrate?
Implement strategies to minimize plastic exposure from frozen foods while maintaining convenience. This routine focuses on transferring frozen items to more suitable containers and making informed choices when purchasing frozen products.
# Benefits:
Reduced exposure to microplastics from frozen food packaging
Improved long-term storage solutions
Balanced approach to convenience and health concerns
# Key Points Discussed:
Why avoiding plastics is important
Alternatives to Ziploc bags for food storage
Cautions about eating canned foods, especially when hot
Recommended reusable water bottle brands
Considerations for drinking from cans (lined with plastic)
Note: There are no affiliations with any products mentioned in this video*
Implement plastic-free food storage solutions to minimize exposure to harmful chemicals and microplastics. This routine focuses on using compostable bags and avoiding plastic containers for storing food items.
# Benefits:
Reduced exposure to BPA and other plastic-related chemicals
Environmentally friendly food storage
Minimized risk of microplastic contamination in food
# Key Points Discussed:
Why to avoid plastics as much as possible
Alternatives to Ziploc bags for storing food
Cautions about eating canned foods (especially if they go into the can hot)
Recommended reusable water bottle brands for limiting plastic exposure
Considerations for drinking from cans (which are lined with plastic)
Note: There are no affiliations with any products mentioned in this video*
Dr. Rhonda Patrick on Sauna Use and Health Benefits
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
# Recommended Sauna Routine
4-7 sessions per week
Aim to maximize health benefits
# Benefits of Regular Sauna Use
Improved cardiovascular health
Increased lifespan
Enhanced heat shock protein response
Better stress resilience
# Podcast Episode Highlights
00:00 Are Low Omega-3s Worse Than Smoking?
07:31 How to Know What Omega-3 Supplements to Use
12:53 The UK Are Banning Disposable Vapes
20:19 Discussing Forms of Intermittent Fasting
27:24 How to Incorporate Time-Restricted Eating Into Daily Life
42:07 How Important Are Leafy Greens?
48:11 The Biggest Movers for Cognitive Function
1:00:27 What Actually is Brain Fog?
1:14:08 The Keys to Improving Your Mood
1:32:32 An Ideal Cold & Heat Exposure Routine
1:49:18 The Physiological Response to Cold Exposure
2:08:25 How to Design an Exercise Routine
2:23:22 The Protocols to Improve VO2 Max
2:30:55 The Risks of Staying Sedentary
2:34:29 Walking After a Meal
2:40:34 At What Age Do You Stop Gaining Muscle Mass?
2:51:09 Refining the Story You Tell Yourself
2:56:03 Where to Find Rhonda
Dr. Rhonda Patrick on Cold Exposure, Omega-3s, and Longevity
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
# Key Topics:
Are low omega-3s worse for you than smoking?
The health impacts of vaping and nicotine
Best foods to boost metabolism
A once-a-week workout that can de-age your heart by 20 years
How to get the benefits of heat exposure without a sauna
The health risks of being too sedentary
# Episode Timestamps:
00:00 Are Low Omega-3s Worse Than Smoking?
07:31 How to Know What Omega-3 Supplements to Use
12:53 The UK Are Banning Disposable Vapes
20:19 Discussing Forms of Intermittent Fasting
27:24 How to Incorporate Time-Restricted Eating Into Daily Life
42:07 How Important Are Leafy Greens?
48:11 The Biggest Movers for Cognitive Function
1:00:27 What Actually is Brain Fog?
1:14:08 The Keys to Improving Your Mood
1:32:32 An Ideal Cold & Heat Exposure Routine
1:49:18 The Physiological Response to Cold Exposure
2:08:25 How to Design an Exercise Routine
2:23:22 The Protocols to Improve VO2 Max
2:30:55 The Risks of Staying Sedentary
2:34:29 Walking After a Meal
2:40:34 At What Age Do You Stop Gaining Muscle Mass?
Dr. Rhonda Patrick on Health, Longevity, and Wellness Strategies
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster dedicated to identifying evidence-based strategies for improving health and longevity.
# Key Topics Covered:
Omega-3 fatty acids and their importance
Vaping and nicotine health risks
Intermittent fasting and time-restricted eating
Cognitive function and brain health
Exercise routines and VO2 max improvement
Cold and heat exposure benefits
Sedentary lifestyle risks
Muscle mass and aging
# Episode Timestamps:
[00:00] Are Low Omega-3s Worse Than Smoking?
[07:31] How to Know What Omega-3 Supplements to Use
[12:53] The UK Are Banning Disposable Vapes
[20:19] Discussing Forms of Intermittent Fasting
[27:24] How to Incorporate Time-Restricted Eating Into Daily Life
[42:07] How Important Are Leafy Greens?
[48:11] The Biggest Movers for Cognitive Function
[1:00:27] What Actually is Brain Fog?
[1:14:08] The Keys to Improving Your Mood
[1:32:32] An Ideal Cold & Heat Exposure Routine
[1:49:18] The Physiological Response to Cold Exposure
[2:08:25] How to Design an Exercise Routine
[2:23:22] The Protocols to Improve VO2 Max
[2:30:55] The Risks of Staying Sedentary
[2:34:29] Walking After a Meal
[2:40:34] At What Age Do You Stop Gaining Muscle Mass?
Dr. Rhonda Patrick on Health, Longevity, and Wellness Strategies
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
Dr. Rhonda Patrick on Omega-3s, Longevity, and Health Optimization
Dr. Rhonda Patrick, a biomedical scientist, researcher, and fitness podcaster, has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
# Key Topics:
Are low omega-3s worse than smoking?
Optimal omega-3 supplementation
The UK's ban on disposable vapes
Intermittent fasting and time-restricted eating
Importance of leafy greens
Cognitive function and brain fog
Mood improvement strategies
Cold and heat exposure routines
Exercise protocols and VO2 max improvement
Risks of sedentary lifestyle
Muscle mass gain and aging
# Episode Timestamps:
00:00 Are Low Omega-3s Worse Than Smoking?
07:31 How to Know What Omega-3 Supplements to Use
12:53 The UK Are Banning Disposable Vapes
20:19 Discussing Forms of Intermittent Fasting
27:24 How to Incorporate Time-Restricted Eating Into Daily Life
42:07 How Important Are Leafy Greens?
48:11 The Biggest Movers for Cognitive Function
1:00:27 What Actually is Brain Fog?
1:14:08 The Keys to Improving Your Mood
1:32:32 An Ideal Cold & Heat Exposure Routine
1:49:18 The Physiological Response to Cold Exposure
2:08:25 How to Design an Exercise Routine
2:23:22 The Protocols to Improve VO2 Max
2:30:55 The Risks of Staying Sedentary
2:34:29 Walking After a Meal
2:40:34 At What Age Do You Stop Gaining Muscle Mass?
2:51:09 Refining the Story You Tell Yourself
2:56:03 Where to Find Rhonda
Dr. Rhonda Patrick on Sauna Use and Health Benefits
Dr. Rhonda Patrick, a biomedical scientist, researcher, and fitness podcaster, has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
# Recommended Sauna Routine
Aim for 4-7 sessions per week
Maximize health benefits through regular use
# Benefits of Sauna Use
Improved cardiovascular health
Increased lifespan
Enhanced heat shock protein response
Better stress resilience
# Podcast Episode Highlights
Time Stamp
Topic
00:00
Are Low Omega-3s Worse Than Smoking?
07:31
How to Know What Omega-3 Supplements to Use
12:53
The UK Are Banning Disposable Vapes
20:19
Discussing Forms of Intermittent Fasting
27:24
How to Incorporate Time-Restricted Eating Into Daily Life
Dr. Rhonda Patrick on Cold Exposure, Omega-3s, and Longevity
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
# Key Topics:
Are low omega-3s worse than smoking?
The impact of vaping and nicotine
Best foods to boost metabolism
De-aging your heart with a once-a-week workout
Benefits of heat exposure without a sauna
Health risks of sedentary lifestyle
# Episode Timestamps:
00:00 Are Low Omega-3s Worse Than Smoking?
07:31 How to Know What Omega-3 Supplements to Use
12:53 The UK Are Banning Disposable Vapes
20:19 Discussing Forms of Intermittent Fasting
27:24 How to Incorporate Time-Restricted Eating Into Daily Life
42:07 How Important Are Leafy Greens?
48:11 The Biggest Movers for Cognitive Function
1:00:27 What Actually is Brain Fog?
1:14:08 The Keys to Improving Your Mood
1:32:32 An Ideal Cold & Heat Exposure Routine
1:49:18 The Physiological Response to Cold Exposure
2:08:25 How to Design an Exercise Routine
2:23:22 The Protocols to Improve VO2 Max
2:30:55 The Risks of Staying Sedentary
2:34:29 Walking After a Meal
2:40:34 At What Age Do You Stop Gaining Muscle Mass?
Dr. Rhonda Patrick on Improving Health and Longevity
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
# Episode Highlights
Are low omega-3s worse for you than smoking cigarettes?
Thoughts on vaping and nicotine
Best foods to boost metabolism
A once-a-week workout that can de-age your heart by 20 years
How to get the benefits of heat exposure without a sauna
Health risks of being too sedentary
# Topics Covered
00:00 Are Low Omega-3s Worse Than Smoking?
07:31 How to Know What Omega-3 Supplements to Use
12:53 The UK Are Banning Disposable Vapes
20:19 Discussing Forms of Intermittent Fasting
27:24 How to Incorporate Time-Restricted Eating Into Daily Life
42:07 How Important Are Leafy Greens?
48:11 The Biggest Movers for Cognitive Function
1:00:27 What Actually is Brain Fog?
1:14:08 The Keys to Improving Your Mood
1:32:32 An Ideal Cold & Heat Exposure Routine
1:49:18 The Physiological Response to Cold Exposure
2:08:25 How to Design an Exercise Routine
2:23:22 The Protocols to Improve VO2 Max
2:30:55 The Risks of Staying Sedentary
2:34:29 Walking After a Meal
2:40:34 At What Age Do You Stop Gaining Muscle Mass?
2:51:09 Refining the Story You Tell Yourself
2:56:03 Where to Find Rhonda
# Special Offers
Get 30% off your first subscription order at HVMN.com/modernwisdom (discount automatically applied)
Get 20% off all Momentous orders and up to 32% off new customer subscriptions at livemomentous.com/modernwisdom (automatically applied at checkout)
Get 5 Free Travel Packs, Free Liquid Vitamin D and more from AG1 at drinkag1.com/wisdom (discount automatically applied)
Get a Free Sample Pack of all LMNT Flavours with your first box at drinklmnt.com/modernwisdom (automatically applied at checkout)
Dr. Rhonda Patrick on Health, Longevity, and Wellness Strategies
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster dedicated to identifying evidence-based strategies for improving health and longevity.
# Key Topics Covered:
Omega-3 importance and supplementation
Vaping and nicotine health impacts
Intermittent fasting and time-restricted eating
Cognitive function and brain health
Mood improvement strategies
Cold and heat exposure benefits
Exercise routines for longevity
VO2 max improvement
Risks of sedentary lifestyle
Muscle mass preservation with age
# Episode Timestamps:
[00:00] Are Low Omega-3s Worse Than Smoking?
[07:31] How to Know What Omega-3 Supplements to Use
[12:53] The UK Are Banning Disposable Vapes
[20:19] Discussing Forms of Intermittent Fasting
[27:24] How to Incorporate Time-Restricted Eating Into Daily Life
[42:07] How Important Are Leafy Greens?
[48:11] The Biggest Movers for Cognitive Function
[1:00:27] What Actually is Brain Fog?
[1:14:08] The Keys to Improving Your Mood
[1:32:32] An Ideal Cold & Heat Exposure Routine
[1:49:18] The Physiological Response to Cold Exposure
[2:08:25] How to Design an Exercise Routine
[2:23:22] The Protocols to Improve VO2 Max
[2:30:55] The Risks of Staying Sedentary
[2:34:29] Walking After a Meal
[2:40:34] At What Age Do You Stop Gaining Muscle Mass?
Dr. Rhonda Patrick on Omega-3s, Longevity, and Health Optimization
Dr. Rhonda Patrick, a biomedical scientist, researcher, and fitness podcaster, has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
# Key Topics:
Are low omega-3s worse than smoking?
Optimal omega-3 supplementation
The UK's ban on disposable vapes
Intermittent fasting and time-restricted eating
Importance of leafy greens
Cognitive function and brain fog
Mood improvement strategies
Cold and heat exposure routines
Exercise protocols and VO2 max improvement
Risks of sedentary lifestyle
Muscle mass gain and aging
# Benefits of Optimizing Omega-3 Intake:
Improved cardiovascular health
Enhanced cognitive function
Reduced inflammation
Support for overall health and longevity
# Episode Timestamps:
00:00 Are Low Omega-3s Worse Than Smoking?
07:31 How to Know What Omega-3 Supplements to Use
12:53 The UK Are Banning Disposable Vapes
20:19 Discussing Forms of Intermittent Fasting
27:24 How to Incorporate Time-Restricted Eating Into Daily Life
42:07 How Important Are Leafy Greens?
48:11 The Biggest Movers for Cognitive Function
1:00:27 What Actually is Brain Fog?
1:14:08 The Keys to Improving Your Mood
1:32:32 An Ideal Cold & Heat Exposure Routine
1:49:18 The Physiological Response to Cold Exposure
2:08:25 How to Design an Exercise Routine
2:23:22 The Protocols to Improve VO2 Max
2:30:55 The Risks of Staying Sedentary
2:34:29 Walking After a Meal
2:40:34 At What Age Do You Stop Gaining Muscle Mass?
2:51:09 Refining the Story You Tell Yourself
2:56:03 Where to Find Rhonda
Dr. Rhonda Patrick on Sauna Use and Health Benefits
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
# Recommended Sauna Routine
4-7 sessions per week
Aim to maximize health benefits
# Benefits of Regular Sauna Use
Improved cardiovascular health
Increased lifespan
Enhanced heat shock protein response
Better stress resilience
# Podcast Episode Highlights
00:00 Are Low Omega-3s Worse Than Smoking?
07:31 How to Know What Omega-3 Supplements to Use
12:53 The UK Are Banning Disposable Vapes
20:19 Discussing Forms of Intermittent Fasting
27:24 How to Incorporate Time-Restricted Eating Into Daily Life
42:07 How Important Are Leafy Greens?
48:11 The Biggest Movers for Cognitive Function
1:00:27 What Actually is Brain Fog?
1:14:08 The Keys to Improving Your Mood
1:32:32 An Ideal Cold & Heat Exposure Routine
1:49:18 The Physiological Response to Cold Exposure
2:08:25 How to Design an Exercise Routine
2:23:22 The Protocols to Improve VO2 Max
2:30:55 The Risks of Staying Sedentary
2:34:29 Walking After a Meal
2:40:34 At What Age Do You Stop Gaining Muscle Mass?
2:51:09 Refining the Story You Tell Yourself
2:56:03 Where to Find Rhonda
Dr. Rhonda Patrick on Cold Exposure, Omega-3s, and Longevity
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
# Key Topics:
[00:00] Are Low Omega-3s Worse Than Smoking?
[07:31] How to Know What Omega-3 Supplements to Use
[12:53] The UK Are Banning Disposable Vapes
[20:19] Discussing Forms of Intermittent Fasting
[27:24] How to Incorporate Time-Restricted Eating Into Daily Life
[42:07] How Important Are Leafy Greens?
[48:11] The Biggest Movers for Cognitive Function
[1:00:27] What Actually is Brain Fog?
[1:14:08] The Keys to Improving Your Mood
[1:32:32] An Ideal Cold & Heat Exposure Routine
[1:49:18] The Physiological Response to Cold Exposure
[2:08:25] How to Design an Exercise Routine
[2:23:22] The Protocols to Improve VO2 Max
[2:30:55] The Risks of Staying Sedentary
[2:34:29] Walking After a Meal
[2:40:34] At What Age Do You Stop Gaining Muscle Mass?
Dr. Rhonda Patrick on Omega-3s, Vaping, and Longevity
Dr. Rhonda Patrick, a biomedical scientist, researcher, and fitness podcaster, has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
# Key Topics:
Are low omega-3 levels worse than smoking?
The impact of vaping and nicotine on health
Best foods to boost metabolism
A once-a-week workout that can de-age your heart by 20 years
How to get the benefits of heat exposure without a sauna
Health risks of being too sedentary
# Episode Timestamps:
[00:00] Are Low Omega-3s Worse Than Smoking?
[07:31] How to Know What Omega-3 Supplements to Use
[12:53] The UK Are Banning Disposable Vapes
[20:19] Discussing Forms of Intermittent Fasting
[27:24] How to Incorporate Time-Restricted Eating Into Daily Life
[42:07] How Important Are Leafy Greens?
[48:11] The Biggest Movers for Cognitive Function
[1:00:27] What Actually is Brain Fog?
[1:14:08] The Keys to Improving Your Mood
[1:32:32] An Ideal Cold & Heat Exposure Routine
[1:49:18] The Physiological Response to Cold Exposure
[2:08:25] How to Design an Exercise Routine
[2:23:22] The Protocols to Improve VO2 Max
[2:30:55] The Risks of Staying Sedentary
[2:34:29] Walking After a Meal
[2:40:34] At What Age Do You Stop Gaining Muscle Mass?
Dr. Rhonda Patrick on Longevity, Omega-3s, and Exercise
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster dedicated to identifying evidence-based strategies for improving health and longevity.
# Key Topics:
Are low omega-3s worse for you than smoking?
The health impacts of vaping and nicotine
Best foods to boost metabolism
A once-a-week workout that can de-age your heart by 20 years
How to get the benefits of heat exposure without a sauna
The health risks of being too sedentary
# Episode Timestamps:
00:00 Are Low Omega-3s Worse Than Smoking?
07:31 How to Know What Omega-3 Supplements to Use
12:53 The UK Are Banning Disposable Vapes
20:19 Discussing Forms of Intermittent Fasting
27:24 How to Incorporate Time-Restricted Eating Into Daily Life
42:07 How Important Are Leafy Greens?
48:11 The Biggest Movers for Cognitive Function
1:00:27 What Actually is Brain Fog?
1:14:08 The Keys to Improving Your Mood
1:32:32 An Ideal Cold & Heat Exposure Routine
1:49:18 The Physiological Response to Cold Exposure
2:08:25 How to Design an Exercise Routine
2:23:22 The Protocols to Improve VO2 Max
2:30:55 The Risks of Staying Sedentary
2:34:29 Walking After a Meal
2:40:34 At What Age Do You Stop Gaining Muscle Mass?
Dr. Rhonda Patrick on Omega-3s, Longevity, and Optimizing Health
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
# Key Topics:
Are low omega-3 levels worse than smoking?
Optimal omega-3 supplementation
Vaping and nicotine health impacts
Intermittent fasting and time-restricted eating
Importance of leafy greens
Factors affecting cognitive function
Understanding and addressing brain fog
Keys to improving mood
Cold and heat exposure routines
Designing an effective exercise routine
Protocols to improve VO2 max
Risks of sedentary behavior
Benefits of post-meal walking
Muscle mass gain throughout aging
Refining personal narratives
# Episode Timestamps:
00:00 Are Low Omega-3s Worse Than Smoking?
07:31 How to Know What Omega-3 Supplements to Use
12:53 The UK Are Banning Disposable Vapes
20:19 Discussing Forms of Intermittent Fasting
27:24 How to Incorporate Time-Restricted Eating Into Daily Life
42:07 How Important Are Leafy Greens?
48:11 The Biggest Movers for Cognitive Function
1:00:27 What Actually is Brain Fog?
1:14:08 The Keys to Improving Your Mood
1:32:32 An Ideal Cold & Heat Exposure Routine
1:49:18 The Physiological Response to Cold Exposure
2:08:25 How to Design an Exercise Routine
2:23:22 The Protocols to Improve VO2 Max
2:30:55 The Risks of Staying Sedentary
2:34:29 Walking After a Meal
2:40:34 At What Age Do You Stop Gaining Muscle Mass?
2:51:09 Refining the Story You Tell Yourself
2:56:03 Where to Find Rhonda
Dr. Rhonda Patrick on Sauna Use and Health Benefits
Dr. Rhonda Patrick, a biomedical scientist, researcher, and fitness podcaster, has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
# Recommended Sauna Routine
Aim for 4-7 sessions per week
Maximize health benefits through regular use
# Benefits of Sauna Use
Improved cardiovascular health
Increased lifespan
Enhanced heat shock protein response
Better stress resilience
# Podcast Episode Highlights
Time
Topic
00:00
Are Low Omega-3s Worse Than Smoking?
07:31
How to Know What Omega-3 Supplements to Use
12:53
The UK Are Banning Disposable Vapes
20:19
Discussing Forms of Intermittent Fasting
27:24
How to Incorporate Time-Restricted Eating Into Daily Life
Dr. Rhonda Patrick on Cold Exposure, Omega-3s, and Longevity
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
# Key Topics:
Are low omega-3s worse than smoking?
The impact of vaping and nicotine
Best foods to boost metabolism
De-aging your heart with a once-a-week workout
Benefits of heat exposure without a sauna
Health risks of sedentary lifestyle
# Episode Timestamps:
[00:00] Are Low Omega-3s Worse Than Smoking?
[07:31] How to Know What Omega-3 Supplements to Use
[12:53] The UK Are Banning Disposable Vapes
[20:19] Discussing Forms of Intermittent Fasting
[27:24] How to Incorporate Time-Restricted Eating Into Daily Life
[42:07] How Important Are Leafy Greens?
[48:11] The Biggest Movers for Cognitive Function
[1:00:27] What Actually is Brain Fog?
[1:14:08] The Keys to Improving Your Mood
[1:32:32] An Ideal Cold & Heat Exposure Routine
[1:49:18] The Physiological Response to Cold Exposure
[2:08:25] How to Design an Exercise Routine
[2:23:22] The Protocols to Improve VO2 Max
[2:30:55] The Risks of Staying Sedentary
[2:34:29] Walking After a Meal
[2:40:34] At What Age Do You Stop Gaining Muscle Mass?
Dr. Rhonda Patrick on Health, Longevity, and Cognitive Function
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
# Key Topics Covered:
Omega-3 fatty acids and their importance
Vaping and nicotine effects
Intermittent fasting and time-restricted eating
Cognitive function and brain health
Exercise routines and VO2 max improvement
Cold and heat exposure benefits
Sedentary lifestyle risks
Muscle mass and aging
# Episode Timestamps:
[00:00] Are Low Omega-3s Worse Than Smoking?
[07:31] How to Know What Omega-3 Supplements to Use
[12:53] The UK Are Banning Disposable Vapes
[20:19] Discussing Forms of Intermittent Fasting
[27:24] How to Incorporate Time-Restricted Eating Into Daily Life
[42:07] How Important Are Leafy Greens?
[48:11] The Biggest Movers for Cognitive Function
[1:00:27] What Actually is Brain Fog?
[1:14:08] The Keys to Improving Your Mood
[1:32:32] An Ideal Cold & Heat Exposure Routine
[1:49:18] The Physiological Response to Cold Exposure
[2:08:25] How to Design an Exercise Routine
[2:23:22] The Protocols to Improve VO2 Max
[2:30:55] The Risks of Staying Sedentary
[2:34:29] Walking After a Meal
[2:40:34] At What Age Do You Stop Gaining Muscle Mass?
Dr. Rhonda Patrick on Health, Longevity, and Wellness Strategies
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster dedicated to identifying evidence-based strategies for improving health and longevity.
Dr. Rhonda Patrick on Omega-3s, Longevity, and Optimizing Health
Dr. Rhonda Patrick is a biomedical scientist, researcher, and fitness podcaster who has dedicated her professional life to identifying evidence-based strategies for improving health and longevity.
# Key Topics:
[00:00] Are Low Omega-3s Worse Than Smoking?
[07:31] How to Know What Omega-3 Supplements to Use
[12:53] The UK Are Banning Disposable Vapes
[20:19] Discussing Forms of Intermittent Fasting
[27:24] How to Incorporate Time-Restricted Eating Into Daily Life
[42:07] How Important Are Leafy Greens?
[48:11] The Biggest Movers for Cognitive Function
[1:00:27] What Actually is Brain Fog?
[1:14:08] The Keys to Improving Your Mood
[1:32:32] An Ideal Cold & Heat Exposure Routine
[1:49:18] The Physiological Response to Cold Exposure
[2:08:25] How to Design an Exercise Routine
[2:23:22] The Protocols to Improve VO2 Max
[2:30:55] The Risks of Staying Sedentary
[2:34:29] Walking After a Meal
[2:40:34] At What Age Do You Stop Gaining Muscle Mass?
Boost your fitness routine by incorporating a sauna session immediately after high-intensity exercise. This combination leverages both exercise-induced heat stress and additional heat exposure from the sauna, potentially maximizing cardiovascular and metabolic benefits as seen in epidemiological studies.
# Benefits:
Amplified workout benefits through combined exercise and heat stress
Unwind in the evening with a relaxing hot tub session designed to provide similar benefits to sauna use while offering a more social and relaxing environment. This routine focuses on stress reduction, potential cardiovascular benefits, and sleep improvement.
# Benefits:
Potential cardiovascular health benefits similar to sauna use
How Exercise Prevents & Reverses Heart Aging with Dr. Benjamin Levine
Dr. Benjamin Levine, one of the world's leading experts in cardiovascular physiology, discusses how exercise can prevent and reverse heart aging. He is the founding director of the Institute for Exercise and Environmental Medicine at UT Southwestern in Dallas.
# Key Topics:
Reversing up to 20 years of heart aging through exercise
Effects of bed rest on cardiovascular fitness
Exercise and long COVID
Heart adaptations in different types of athletes
Optimal exercise regimens for heart health
Relationship between VO2 max and longevity
Exercise non-responders and increasing training dose
Impact of exercise on blood pressure and hypertension
How Exercise Prevents & Reverses Heart Aging with Dr. Benjamin Levine
Dr. Benjamin Levine, one of the world's leading experts in cardiovascular physiology, discusses how the right exercise protocol can reverse up to 20 years of heart aging, even for those who have been sedentary most of their lives.
# About Dr. Benjamin Levine
Dr. Levine is the founding director of the Institute for Exercise and Environmental Medicine at UT Southwestern in Dallas, a leading facility renowned for its research in cardiovascular physiology. His expertise covers how the heart adapts under various conditions, including exercise, elite athleticism, hospital bedrest, and even prolonged exposure to microgravity.
# Key Points
The right exercise protocol can reverse up to 20 years of heart aging
Exercise can significantly improve cardiorespiratory fitness and enhance heart function
Proper training can boost metabolic rate and fat burning
Exercise and Heart Health with Dr. Benjamin Levine
This episode focuses on strength training and its crucial role in overall health, complementing cardiovascular exercise.
# Benefits of Strength Training:
Improves muscle strength and bone density
Enhances metabolic health
Supports cardiovascular function
Dr. Benjamin Levine, one of the world's leading experts in understanding how the heart adapts under various conditions, discusses how the right exercise protocol can reverse up to 20 years of heart aging, even for those who have been sedentary most of their lives.
Dr. Levine is the founding director of the Institute for Exercise and Environmental Medicine at UT Southwestern in Dallas, a leading facility renowned for its research in cardiovascular physiology.
How Exercise Prevents & Reverses Heart Aging | Benjamin Levine, M.D.
# Benefits of Active Recovery and Flexibility:
Promotes recovery and reduces muscle soreness
Improves flexibility and range of motion
Supports overall cardiovascular health
# About Dr. Benjamin Levine
Dr. Benjamin Levine is one of the world's leading experts in understanding how the heart adapts under various conditions, including exercise, elite athleticism, hospital bedrest, and even prolonged exposure to microgravity. He is the founding director of the Institute for Exercise and Environmental Medicine at UT Southwestern in Dallas, a leading facility renowned for its research in cardiovascular physiology.
Dr. Levine's research has shown that with the right exercise protocol, people who were sedentary most of their lives could reverse up to 20 years of heart aging.
As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness.
This routine focuses on monitoring your heart rate and recovery, which are crucial indicators of cardiovascular health and fitness progress.
# Benefits:
Helps track cardiovascular fitness improvements
Aids in preventing overtraining
Provides insights into overall heart health
# Reversing Heart Aging Through Exercise
Dr. Benjamin Levine, a leading expert in cardiovascular physiology, has shown that with the right exercise protocol, people who were sedentary most of their lives could reverse up to 20 years of heart aging. Dr. Levine is the founding director of the Institute for Exercise and Environmental Medicine at UT Southwestern in Dallas.
As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness.
Dr. Rhonda Patrick's Brain-Boosting Smoothie Recipe
Start your day with a nutrient-dense smoothie designed to enhance cognitive function, improve mood, and support overall health. This routine includes preparing a carefully crafted smoothie rich in antioxidants, healthy fats, and protein.
# Benefits:
Improved cognitive function
Enhanced mood
Increased nutrient intake
Supports overall health and well-being
# Recipe Details
In this video, Dr. Rhonda Patrick details the smoothie recipe she consumes 4-5 times per week. She explains:
Why she adds exactly 4 kale leaves
The benefits of adding an avocado with the kale
The frozen fruit she adds a "ton" of, described as a "superpower for the brain"
Why she stopped adding bananas to her smoothies
Whether or not she adds protein powder
Why she adds hydrolyzed collagen powder
The supplement she adds that reduces the postprandial glucose spike
This routine outlines a standalone sauna session without prior exercise, based on Dr. Sharon Horesh Bergquist's recommendations for those who prefer or need to use the sauna independently of workouts.
# What You'll Learn
How often Rhonda uses the sauna
Rhonda's sauna temperature & humidity settings
Duration of Rhonda's sauna sessions (and how she knows when to exit)
Why Rhonda uses the sauna after exercising
Rhonda's preference for jacuzzi over sauna in some cases
Alternative heat stress methods if you don't have sauna access
Rhonda's post-sauna hydration routine and thoughts on electrolytes
This routine combines high-intensity interval training with a sauna session for maximum cardiovascular benefits and heat shock protein activation. It's based on Dr. Sharon Horesh Bergquist's personal protocol.
# What You'll Learn:
How often Rhonda uses the sauna
Rhonda's sauna temperature & humidity settings
Duration of Rhonda's sauna sessions (and how she knows when to exit)
Why Rhonda uses the sauna after exercising
Rhonda's preference for jacuzzi over sauna in some cases
Alternatives for heat stress without sauna access
Rhonda's post-sauna hydration strategy, including electrolyte use
Incorporate more magnesium-rich foods into your diet with this routine. Dark leafy greens, nuts, seeds, legumes, and whole grains are excellent sources of this vital mineral. 🥗
In this solo episode, I'm taking an in-depth look at magnesium – a critical yet frequently underestimated mineral in our health. Magnesium stands tall among vital nutrients for its significant role in multiple aspects of human physiology. During this podcast, we'll delve into the widespread negative health effects caused by a lack of magnesium and discuss why increasing your magnesium intake might be key to achieving optimal health.
(01:05) Why the effects of magnesium are far-reaching
(03:25) Why athletes need at least 10-20% more magnesium than the RDA
(07:30) Why magnesium deficiency & insufficiency are common
(08:56) How to determine if you're getting enough magnesium
(09:02) The problem with magnesium blood tests
(11:52) Magnesium supplements
(14:28) The effectiveness of epsom salt baths (see also 01:09:19)
(14:55) Is magnesium threonate better at crossing the blood-brain barrier?
(21:46) Why magnesium threonate shouldn't count toward your RDA goal
(22:42) What magnesium supplement do I take?
(23:09) The effect of stress on magnesium balance
(26:53) Why the energy demands of workouts affect magnesium balance
(29:34) Does magnesium supplementation improve sleep?
(30:42) Why trials in the field of nutrition are often misleading
(34:04) Does higher magnesium intake improve cognition?
(35:45) Does magnesium have a role in preventing Alzheimer's disease?
(38:47) The effect of creatine on the brain (and its relationship to magnesium)
(39:20) Why magnesium may prevent excitotoxicity in the brain
(40:10) Magnesium's potential for managing migraines
(43:19) The role of magnesium in aging
(44:17) Why magnesium deficiency impairs DNA repair
(45:51) Magnesium's role in cancer prevention
(47:52) Why magnesium is intertwined in genomic stability
(50:42) Why we shouldn't disregard observational data in nutrition
(51:30) How magnesium intake affects mortality risk and cancer
(54:27) Magnesium in osteoporosis prevention
(55:59) Why magnesium intake in early life affects bone accretion
(57:44) The effect of magnesium on vitamin D metabolism
(01:03:14) Does magnesium treat high blood pressure?
(01:06:50) Does magnesium help manage muscle cramps?
(01:09:19) Is transdermal absorption of magnesium effective?
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at https://www.foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=magnesium_podcast
Magnesium: The Underrated Mineral for Optimal Health
This routine will help you assess if magnesium supplementation could be beneficial for you and determine optimal supplement types and dosages. ⚖️
In this solo episode, I'm taking an in-depth look at magnesium – a critical yet frequently underestimated mineral in our health. Magnesium stands tall among vital nutrients for its significant role in multiple aspects of human physiology. During this podcast, we'll delve into the widespread negative health effects caused by a lack of magnesium and discuss why increasing your magnesium intake might be key to achieving optimal health.
(01:05) Why the effects of magnesium are far-reaching
(03:25) Why athletes need at least 10-20% more magnesium than the RDA
(07:30) Why magnesium deficiency & insufficiency are common
(08:56) How to determine if you're getting enough magnesium
(09:02) The problem with magnesium blood tests
(11:52) Magnesium supplements
(14:28) The effectiveness of epsom salt baths (see also 01:09:19)
(14:55) Is magnesium threonate better at crossing the blood-brain barrier?
(21:46) Why magnesium threonate shouldn't count toward your RDA goal
(22:42) What magnesium supplement do I take?
(23:09) The effect of stress on magnesium balance
(26:53) Why the energy demands of workouts affect magnesium balance
(29:34) Does magnesium supplementation improve sleep?
(30:42) Why trials in the field of nutrition are often misleading
(34:04) Does higher magnesium intake improve cognition?
(35:45) Does magnesium have a role in preventing Alzheimer's disease?
(38:47) The effect of creatine on the brain (and its relationship to magnesium)
(39:20) Why magnesium may prevent excitotoxicity in the brain
(40:10) Magnesium's potential for managing migraines
(43:19) The role of magnesium in aging
(44:17) Why magnesium deficiency impairs DNA repair
(45:51) Magnesium's role in cancer prevention
(47:52) Why magnesium is intertwined in genomic stability
(50:42) Why we shouldn't disregard observational data in nutrition
(51:30) How magnesium intake affects mortality risk and cancer
(54:27) Magnesium in osteoporosis prevention
(55:59) Why magnesium intake in early life affects bone accretion
(57:44) The effect of magnesium on vitamin D metabolism
(01:03:14) Does magnesium treat high blood pressure?
(01:06:50) Does magnesium help manage muscle cramps?
(01:09:19) Is transdermal absorption of magnesium effective?
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at https://www.foundmyfitness.com/crowdsponsor
This routine helps you be mindful of stress and take steps to manage it, as stress can deplete your magnesium levels over time. 🧘
In this solo episode, I'm taking an in-depth look at magnesium – a critical yet frequently underestimated mineral in our health. Magnesium stands tall among vital nutrients for its significant role in multiple aspects of human physiology. During this podcast, we'll delve into the widespread negative health effects caused by a lack of magnesium and discuss why increasing your magnesium intake might be key to achieving optimal health.
(01:05) Why the effects of magnesium are far-reaching
(03:25) Why athletes need at least 10-20% more magnesium than the RDA
(07:30) Why magnesium deficiency & insufficiency are common
(08:56) How to determine if you're getting enough magnesium
(09:02) The problem with magnesium blood tests
(11:52) Magnesium supplements
(14:28) The effectiveness of epsom salt baths (see also 01:09:19)
(14:55) Is magnesium threonate better at crossing the blood-brain barrier?
(21:46) Why magnesium threonate shouldn't count toward your RDA goal
(22:42) What magnesium supplement do I take?
(23:09) The effect of stress on magnesium balance
(26:53) Why the energy demands of workouts affect magnesium balance
(29:34) Does magnesium supplementation improve sleep?
(30:42) Why trials in the field of nutrition are often misleading
(34:04) Does higher magnesium intake improve cognition?
(35:45) Does magnesium have a role in preventing Alzheimer's disease?
(38:47) The effect of creatine on the brain (and its relationship to magnesium)
(39:20) Why magnesium may prevent excitotoxicity in the brain
(40:10) Magnesium's potential for managing migraines
(43:19) The role of magnesium in aging
(44:17) Why magnesium deficiency impairs DNA repair
(45:51) Magnesium's role in cancer prevention
(47:52) Why magnesium is intertwined in genomic stability
(50:42) Why we shouldn't disregard observational data in nutrition
(51:30) How magnesium intake affects mortality risk and cancer
(54:27) Magnesium in osteoporosis prevention
(55:59) Why magnesium intake in early life affects bone accretion
(57:44) The effect of magnesium on vitamin D metabolism
(01:03:14) Does magnesium treat high blood pressure?
(01:06:50) Does magnesium help manage muscle cramps?
(01:09:19) Is transdermal absorption of magnesium effective?
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at https://www.foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=magnesium_podcast
Monitor your magnesium levels and any changes you notice with this routine to gauge if your efforts are effective. 📈
In this solo episode, I'm taking an in-depth look at magnesium – a critical yet frequently underestimated mineral in our health. Magnesium stands tall among vital nutrients for its significant role in multiple aspects of human physiology. During this podcast, we'll delve into the widespread negative health effects caused by a lack of magnesium and discuss why increasing your magnesium intake might be key to achieving optimal health.
(01:05) Why the effects of magnesium are far-reaching
(03:25) Why athletes need at least 10-20% more magnesium than the RDA
(07:30) Why magnesium deficiency & insufficiency are common
(08:56) How to determine if you're getting enough magnesium
(09:02) The problem with magnesium blood tests
(11:52) Magnesium supplements
(14:28) The effectiveness of epsom salt baths (see also 01:09:19)
(14:55) Is magnesium threonate better at crossing the blood-brain barrier?
(21:46) Why magnesium threonate shouldn't count toward your RDA goal
(22:42) What magnesium supplement do I take?
(23:09) The effect of stress on magnesium balance
(26:53) Why the energy demands of workouts affect magnesium balance
(29:34) Does magnesium supplementation improve sleep?
(30:42) Why trials in the field of nutrition are often misleading
(34:04) Does higher magnesium intake improve cognition?
(35:45) Does magnesium have a role in preventing Alzheimer's disease?
(38:47) The effect of creatine on the brain (and its relationship to magnesium)
(39:20) Why magnesium may prevent excitotoxicity in the brain
(40:10) Magnesium's potential for managing migraines
(43:19) The role of magnesium in aging
(44:17) Why magnesium deficiency impairs DNA repair
(45:51) Magnesium's role in cancer prevention
(47:52) Why magnesium is intertwined in genomic stability
(50:42) Why we shouldn't disregard observational data in nutrition
(51:30) How magnesium intake affects mortality risk and cancer
(54:27) Magnesium in osteoporosis prevention
(55:59) Why magnesium intake in early life affects bone accretion
(57:44) The effect of magnesium on vitamin D metabolism
(01:03:14) Does magnesium treat high blood pressure?
(01:06:50) Does magnesium help manage muscle cramps?
(01:09:19) Is transdermal absorption of magnesium effective?
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at https://www.foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=magnesium_podcast
This routine incorporates various vigorous intensity exercise protocols to improve cardiorespiratory fitness, brain function, blood pressure, and provide anti-metastatic effects. It includes high-intensity interval training, exercise snacks, and lifestyle activity bursts.
We grow old, get weak, and then we die. That's the common conviction. But while we may not be able to prevent aging or death, we can delay them — and we can do so while preserving functionality and quality of life.
In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Dr. Rhonda Patrick shares key research connecting increased longevity and improved health markers with gains in cardiorespiratory fitness and strength.
Patrick is a renowned biomedical scientist and researcher specializing in aging, cancer, and nutrition. Among the findings she shares are the connection between low VO2 max and increased risk of death and all-cause mortality, the anti-metastatic effects and brain benefits of high-intensity exercise, and how to prevent age-related loss of muscle and strength.
# Chapters
00:00-01:36 - Overview
01:48-04:30 - Life expectancy and VO2 max
04:34-05:49 - Improving VO2 max with high-intensity exercise
05:51-07:50 - Protocols for increasing VO2 max
07:52-10:27 - Reversing age-related structural changes in the heart with high-intensity exercise
10:30-11:18 - Reducing blood pressure with high-intensity exercise
11:24-15:21 - Brain benefits of high-intensity exercise
15:24-17:01 - Fighting cancer with high-intensity exercise
17:03-23:18 - Improving metabolic health and longevity with exercise "snacks"
23:19-27:42 - Preserving muscle mass with protein
27:43-29:15 - Blunting age-related muscle atrophy with omega-3 fatty acids
29:17-31:48 - Increasing muscle mass and strength in older adults with resistance training
31:50-41:08 - Positive physiological adaptations of heat exposure
CrossFit, LLC is the owner of the world-famous CrossFit® fitness brand. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world's most popular and effective training program for improving health and performance. CrossFit, LLC is the leading provider of accredited, performance-based training courses and certifications and has more than 125,000 credentialed coaches worldwide. The CrossFit program can be scaled to welcome people of all ages and abilities, and millions of people have already experienced CrossFit's transformational benefits in more than 13,000 affiliated gyms across 155 countries. CrossFit, LLC also directs the CrossFit Games season, the world's largest participatory sporting event, which, in 2023, had over 320,000 participants from over 180 countries who all competed for the title of Fittest on Earth®.
Resistance Training for Longevity and Quality of Life
This routine focuses on resistance training protocols to build and maintain muscle mass and strength as you age. It incorporates lifting with lighter weights and higher reps to stimulate muscle growth.
We grow old, get weak, and then we die. That's the common conviction. But while we may not be able to prevent aging or death, we can delay them — and we can do so while preserving functionality and quality of life.
In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Dr. Rhonda Patrick shares key research connecting increased longevity and improved health markers with gains in cardiorespiratory fitness and strength.
Patrick is a renowned biomedical scientist and researcher specializing in aging, cancer, and nutrition. Among the findings she shares are:
The connection between low VO2 max and increased risk of death and all-cause mortality
The anti-metastatic effects and brain benefits of high-intensity exercise
How to prevent age-related loss of muscle and strength
Talk Chapters
[00:00-01:36] Overview
[01:48-04:30] Life expectancy and VO2 max
[04:34-05:49] Improving VO2 max with high-intensity exercise
[05:51-07:50] Protocols for increasing VO2 max
[07:52-10:27] Reversing age-related structural changes in the heart with high-intensity exercise
[10:30-11:18] Reducing blood pressure with high-intensity exercise
[11:24-15:21] Brain benefits of high-intensity exercise
[15:24-17:01] Fighting cancer with high-intensity exercise
[17:03-23:18] Improving metabolic health and longevity with exercise "snacks"
[23:19-27:42] Preserving muscle mass with protein
[27:43-29:15] Blunting age-related muscle atrophy with omega-3 fatty acids
[29:17-31:48] Increasing muscle mass and strength in older adults with resistance training
[31:50-41:08] Positive physiological adaptations of heat exposure
CrossFit, LLC is the owner of the world-famous CrossFit® fitness brand. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world's most popular and effective training program for improving health and performance. CrossFit, LLC is the leading provider of accredited, performance-based training courses and certifications and has more than 125,000 credentialed coaches worldwide.
The CrossFit program can be scaled to welcome people of all ages and abilities, and millions of people have already experienced CrossFit's transformational benefits in more than 13,000 affiliated gyms across 155 countries. CrossFit, LLC also directs the CrossFit Games season, the world's largest participatory sporting event, which, in 2023, had over 320,000 participants from over 180 countries who all competed for the title of Fittest on Earth®.
This routine incorporates regular sauna use to mimic the cardiovascular benefits of exercise and increase heat shock proteins for muscle preservation and neuroprotection.
Benefits:
Improves cardiovascular fitness similar to moderate exercise
Increases heat shock proteins to prevent muscle atrophy
May reduce risk of protein misfolding diseases like Alzheimer's
We grow old, get weak, and then we die. That's the common conviction. But while we may not be able to prevent aging or death, we can delay them — and we can do so while preserving functionality and quality of life.
In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Dr. Rhonda Patrick shares key research connecting increased longevity and improved health markers with gains in cardiorespiratory fitness and strength.
Patrick is a renowned biomedical scientist and researcher specializing in aging, cancer, and nutrition. Among the findings she shares are the connection between low VO2 max and increased risk of death and all-cause mortality, the anti-metastatic effects and brain benefits of high-intensity exercise, and how to prevent age-related loss of muscle and strength.
# Chapters
00:00-01:36 - Overview
01:48-04:30 - Life expectancy and VO2 max
04:34-05:49 - Improving VO2 max with high-intensity exercise
05:51-07:50 - Protocols for increasing VO2 max
07:52-10:27 - Reversing age-related structural changes in the heart with high-intensity exercise
10:30-11:18 - Reducing blood pressure with high-intensity exercise
11:24-15:21 - Brain benefits of high-intensity exercise
15:24-17:01 - Fighting cancer with high-intensity exercise
17:03-23:18 - Improving metabolic health and longevity with exercise "snacks"
23:19-27:42 - Preserving muscle mass with protein
27:43-29:15 - Blunting age-related muscle atrophy with omega-3 fatty acids
29:17-31:48 - Increasing muscle mass and strength in older adults with resistance training
31:50-41:08 - Positive physiological adaptations of heat exposure
CrossFit, LLC is the owner of the world-famous CrossFit® fitness brand. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world's most popular and effective training program for improving health and performance. CrossFit, LLC is the leading provider of accredited, performance-based training courses and certifications and has more than 125,000 credentialed coaches worldwide. The CrossFit program can be scaled to welcome people of all ages and abilities, and millions of people have already experienced CrossFit's transformational benefits in more than 13,000 affiliated gyms across 155 countries. CrossFit, LLC also directs the CrossFit Games season, the world's largest participatory sporting event, which, in 2023, had over 320,000 participants from over 180 countries who all competed for the title of Fittest on Earth®.
# Incorporate omega-3 fatty acids into your daily routine to support muscle growth and prevent muscle loss. This routine outlines the recommended dosage and sources of omega-3s, as well as the potential benefits based on scientific research.
There is now converging evidence in animals and humans that omega-3 fatty acids are at the least anti-catabolic and, likely, anabolic. They seem to do this by shifting the balance away from breakdown and more towards muscle building, particularly in the context of anabolic resistance.
Animal studies show omega-3 fatty acids augment muscle development:
Steers fed omega-3s showed improved amino acid efficiency and activated pathways involved in muscle growth.
Pigs given a high omega-3 diet exhibited larger muscles and markers of improved amino acid absorption and use.
Human evidence:
In one study, young women taking 5 grams of omega-3s per day cut their muscle loss almost in half and increased muscle protein synthesis after two weeks of leg immobilization.
In another study, older adults consuming 3.36 grams of omega-3s daily for two months had an increase in muscle protein synthesis in the presence of amino acids and insulin.
Yet another study found that healthy older adults taking 4 grams of omega-3s daily for half a year increased various measures of muscle size and strength.
Still another study, older adults who consumed 4 grams of krill oil daily for six months improved knee strength, grip strength, thigh muscle thickness, and measures of muscle nerve response.
There are still open questions:
A consistent theme is that many of the studies are high dose at 4 and 5 grams per day - does that imply that these effects in muscle only happen at high dosages?
In what context is omega-3 more anabolic - for example, in old age? During immobilization? When protein intake is sub-optimal for muscle building? (It often is for many of us.)
Listen to the recent podcast guest Dr. Chris McGlory for more discussion of this fascinating new emerging field.
Incorporate vigorous physical activity into your daily routine with this VILPA routine. Take advantage of everyday situations to get your heart rate up and improve your overall health and longevity. 🏃♀️💥
This episode challenges common perceptions about exercise, delving deep into the benefits of vigorous exercise for not just physical health but also brain function, aging, and even cancer prevention. It tackles fundamental questions, like what genetic and metabolic adaptations occur with vigorous exercise and how it can contribute to combating heart's age-related changes. We also unpack how these rigorous exercises affect glucose transport, mitochondrial health, and brain health at an intricate level. Lastly, it introduces practical applications like the Norwegian 4x4 interval training protocol, the benefits of "exercise snacks," and how to incorporate vigorous-intensity exercise into everyday life.
SUPPORT THE CHANNEL:
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at https://www.foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=vig_ex_podcast
Start your day with a high-intensity interval training (HIIT) session to boost your metabolism, improve cardiorespiratory fitness, and enhance mitochondrial function. This routine incorporates the Norwegian 4x4 protocol, a highly effective HIIT method for increasing VO2 max. 🔥💪
This episode challenges common perceptions about exercise, delving deep into the benefits of vigorous exercise for not just physical health but also brain function, aging, and even cancer prevention. It tackles fundamental questions, like what genetic and metabolic adaptations occur with vigorous exercise and how it can contribute to combating heart's age-related changes. We also unpack how these rigorous exercises affect glucose transport, mitochondrial health, and brain health at an intricate level. Lastly, it introduces practical applications like the Norwegian 4x4 interval training protocol, the benefits of "exercise snacks," and how to incorporate vigorous-intensity exercise into everyday life.
Incorporate short bursts of vigorous exercise throughout your day with this exercise snack routine. These quick, high-intensity bouts can help combat sedentary behavior, improve metabolic health, and boost cognitive function. 💥🧠
This episode challenges common perceptions about exercise, delving deep into the benefits of vigorous exercise for not just physical health but also brain function, aging, and even cancer prevention. It tackles fundamental questions, like what genetic and metabolic adaptations occur with vigorous exercise and how it can contribute to combating heart's age-related changes. We also unpack how these rigorous exercises affect glucose transport, mitochondrial health, and brain health at an intricate level. Lastly, it introduces practical applications like the Norwegian 4x4 interval training protocol, the benefits of "exercise snacks," and how to incorporate vigorous-intensity exercise into everyday life.
# This routine contains protocols covering Dr. Jed Fahey's insights on sulforaphane, broccoli sprouts, and related topics from a Q&A session. Learn about optimal dosing, sprouting techniques, safety considerations, and how sulforaphane compares to interventions like cold exposure.
In this special two-hour Q&A episode with Dr. Jed Fahey, a world-leading expert on the science of chemoprotection and, in particular, sulforaphane, we discuss many of the listener-submitted questions from the hundreds of live event participants.
If you're particularly fond of this format, be sure to check out our members Q&A, which happens every month. Learn more at foundmyfitness.com/premium
[Disclosure: FoundMyFitness does not have financial interest in any of the aforementioned products or companies. Dr. Fahey plays a minor consulting role for Brassica Protection Products articulated at 00:03:20 and 01:22:58. Additionally, Dr. Fahey is an advisor for Kuli Kuli.]
# 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.
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
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.
Magnesium: The Underrated Mineral for Physical & Mental Health
This routine focuses on protocols that may help support physical health and overall well-being through adequate magnesium intake. Magnesium plays crucial roles in various bodily functions, including muscle function, cardiovascular health, and bone health. Following these protocols can potentially improve physical performance, reduce the risk of chronic diseases, and support overall physical well-being.
In this solo episode, we'll delve into the widespread negative health effects caused by a lack of magnesium and discuss why increasing your magnesium intake might be key to achieving optimal health.
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at https://www.foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=magnesium_podcast
Magnesium: The Underrated Mineral for Brain Health and Cognitive Function
This routine focuses on protocols that may help support brain health and cognitive function through adequate magnesium intake. Magnesium plays a crucial role in various brain processes, and following these protocols can potentially improve brain function, reduce the risk of age-related cognitive decline, and support overall neurological well-being.
In this solo episode, we'll delve into the widespread negative health effects caused by a lack of magnesium and discuss why increasing your magnesium intake might be key to achieving optimal health.
(01:05) Why the effects of magnesium are far-reaching
(03:25) Why athletes need at least 10-20% more magnesium than the RDA
(07:30) Why magnesium deficiency & insufficiency are common
(08:56) How to determine if you're getting enough magnesium
(09:02) The problem with magnesium blood tests
(11:52) Magnesium supplements
(14:28) The effectiveness of epsom salt baths (see also 01:09:19)
(14:55) Is magnesium threonate better at crossing the blood-brain barrier?
(21:46) Why magnesium threonate shouldn't count toward your RDA goal
(22:42) What magnesium supplement do I take?
(23:09) The effect of stress on magnesium balance
(26:53) Why the energy demands of workouts affect magnesium balance
(29:34) Does magnesium supplementation improve sleep?
(30:42) Why trials in the field of nutrition are often misleading
(34:04) Does higher magnesium intake improve cognition?
(35:45) Does magnesium have a role in preventing Alzheimer's disease?
(38:47) The effect of creatine on the brain (and its relationship to magnesium)
(39:20) Why magnesium may prevent excitotoxicity in the brain
(40:10) Magnesium's potential for managing migraines
(43:19) The role of magnesium in aging
(44:17) Why magnesium deficiency impairs DNA repair
(45:51) Magnesium's role in cancer prevention
(47:52) Why magnesium is intertwined in genomic stability
(50:42) Why we shouldn't disregard observational data in nutrition
(51:30) How magnesium intake affects mortality risk and cancer
(54:27) Magnesium in osteoporosis prevention
(55:59) Why magnesium intake in early life affects bone accretion
(57:44) The effect of magnesium on vitamin D metabolism
(01:03:14) Does magnesium treat high blood pressure?
(01:06:50) Does magnesium help manage muscle cramps?
(01:09:19) Is transdermal absorption of magnesium effective?
Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at https://www.foundmyfitness.com/crowdsponsor
This routine consists of protocols to help ensure adequate magnesium intake and optimize its utilization in the body. By following these protocols, users can potentially improve their magnesium levels, support DNA repair, enhance brain function, reduce muscle cramps, and promote overall health.
In this solo episode, we'll take an in-depth look at magnesium – a critical yet frequently underestimated mineral in our health. Magnesium stands tall among vital nutrients for its significant role in multiple aspects of human physiology. During this podcast, we'll delve into the widespread negative health effects caused by a lack of magnesium and discuss why increasing your magnesium intake might be key to achieving optimal health.
