Dr. Rhonda Patrick: Optimizing Longevity with Micronutrients & Vigorous Exercise

Vitamin D deficiency, low omega-3 intake, and insufficient vigorous exercise silently accelerate aging—but simple, targeted interventions can profoundly reverse their effects. In this presentation from The Vibrant Wellness Longevity Summit in Austin, Texas, Dr. Rhonda Patrick outlines powerful strategies to extend lifespan, including optimal vitamin D dosing, omega-3 supplementation for longevity, sulforaphane’s protective effects against cancer, and evidence-backed HIIT protocols that can reverse heart aging by 20 years.

CHAPTERS:
00:00 Introduction
02:02 Why vitamin D is much more than a vitamin
02:39 How much vitamin D reverses deficiency?
03:36 Why vitamin D deficiency is so common
05:04 The role of vitamin D in aging
06:33 Can genetically low vitamin D shorten lifespan?
08:18 The vitamin D dose that reverses epigenetic age
09:57 Does vitamin D supplementation reduce dementia risk?
11:28 Does low vitamin D accelerate brain aging?
12:27 Can vitamin D enhance cognitive function?
13:59 What’s the optimal vitamin D blood level?
15:07 Is low omega-3 intake from seafood a leading cause of death?
16:20 How to reduce sudden cardiac death risk by 90%
17:55 Can high omega-3 intake extend lifespan?
18:47 Is low omega-3 intake as harmful as smoking?
20:43 What’s the optimal omega-3 dose for longevity?
22:22 Can a daily multivitamin reduce brain aging?
26:14 Why sulforaphane might lower cancer risk
27:31 Does sulforaphane reduce DNA damage?
28:24 Sulforaphane’s role in detoxification pathways
29:23 Does sulforaphane slow cancer growth?
30:23 What foods are high in sulforaphane?
31:33 Can a high VO2 max add 5 years to your life?
34:24 Why being sedentary is a disease
35:03 Why zone 2 doesn’t guarantee VO2 max improvements
36:40 HIIT protocols for boosting cardiorespiratory fitness
38:13 Can vigorous exercise reverse 20 years of heart aging?
40:38 Why vigorous exercise is a youth elixir for the brain
42:49 Does vigorous exercise increase serotonin?
44:05 Exercise protocols for increasing BDNF
44:29 Can exercise reverse brain atrophy?
45:47 Do “exercise snacks” improve longevity?

Thanks to @VibrantWellnessLabs for having me!

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