Dr. Rhonda Patrick: Optimizing Longevity with Micronutrients & Vigorous Exercise
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People in the low cardiorespiratory fitness group had a mortality risk comparable or worse than smoking, having type 2 diabetes, or cardiovascular disease. Being sedentary or physically inactive is a disease.
Smokers with a high omega-3 index have the same life expectancy as non-smokers with a low omega-3 index. Not getting enough omega-3 was like smoking for life expectancy. It reduced brain aging by 2 years from taking Centrum Silver, one pill a day.
Topics include vitamin D, omega-3, and a simple multivitamin as low-hanging fruits for outsized health effects. Also, increasing phytonutrient intake, focusing on sulforaphane for chemoprevention and detoxification, and vigorous intensity exercise for cardiovascular health, reversing heart aging, and brain health.
Vitamin D is more than a vitamin; it's converted into a steroid hormone that enters cell nuclei, interacts with DNA, activates/deactivates genes (controls ~5% of protein-encoding human genome, over 1,000 genes).
Widespread vitamin D insufficiency/deficiency: 30% deficient (<20 ng/mL 25-hydroxy vitamin D), another 40% insufficient (<30 ng/mL). Solution: supplement with 4,000 IU/day corrects much deficiency.
Causes of deficiency:
- Sunscreen blocks UVB.
- Melanin (dark pigmentation).
- Northern latitudes (5 months/year no UVB).
- Age (less production).
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