March 6, 2024 • 56min

#086 How Micronutrients & Exercise Ameliorate Aging | Dr. Rhonda Patrick

FoundMyFitness

In this episode, Dr. Rhonda Patrick presents a keynote speech from the American Academy of Anti-Aging Medicine's Longevity Fest conference. She discusses foundational yet effective tactics to enhance longevity and prevent diseases, as well as more intensive lifestyle modifications that offer significant longevity benefits despite their demands. The presentation is divided into two main parts: Optimizing micronutrient deficiencies - the "low hanging fruit" that can be addressed through simple dietary changes or supplementation The benefits of vigorous exercise - the more effortful but highly impactful lifestyle modification for longevity

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Key Takeaways

Vitamin D deficiency is widespread and associated with increased mortality risk. Supplementing with 4000 IU per day can help most deficient people reach sufficient levels.
Magnesium deficiency impairs DNA damage repair. Supplementing or increasing intake of dark leafy greens can help correct deficiency.
Omega-3 fatty acid inadequacy is a top preventable cause of death. Aim for an omega-3 index of 8% or higher through seafood intake or supplementation.
Vigorous exercise, especially high-intensity interval training, is one of the most powerful ways to improve longevity and healthspan.
Improving cardiorespiratory fitness (VO2 max) is associated with increased life expectancy - up to 5 years for reaching elite levels.
Vigorous exercise can reverse age-related changes to the heart structure by up to 20 years in previously sedentary adults.
Lactate produced during intense exercise acts as a signaling molecule to increase BDNF and neurotransmitters in the brain.
Exercise "snacks" of 1-3 minutes of intense activity throughout the day can provide significant health benefits.

Introduction

In this episode, Dr. Rhonda Patrick presents a keynote speech from the American Academy of Anti-Aging Medicine's Longevity Fest conference. She discusses foundational yet effective tactics to enhance longevity and prevent diseases, as well as more intensive lifestyle modifications that offer significant longevity benefits despite their demands.

The presentation is divided into two main parts:

Optimizing micronutrient deficiencies - the "low hanging fruit" that can be addressed through simple dietary changes or supplementation
The benefits of vigorous exercise - the more effortful but highly impactful lifestyle modification for longevity

Topics Discussed

Vitamin D Deficiency and Supplementation (4:48)

Vitamin D is more than a vitamin - it's converted to a steroid hormone that regulates over 5% of the protein-encoding human genome
About 70% of the population has inadequate levels of vitamin D (below 30 ng/mL)
Factors contributing to widespread deficiency:
- Sunscreen use
- Darker skin pigmentation
- Living at northern latitudes
- Aging
- Modern indoor lifestyles
Vitamin D deficiency is associated with increased all-cause mortality and cancer mortality
Mendelian randomization studies have shown a causal link between genetically low vitamin D levels and higher mortality
Optimal vitamin D levels appear to be between 40-60 ng/mL
Supplementing with 4000 IU per day is generally safe and effective for raising levels in deficient individuals
Blood testing is important to determine individual needs, as genetic factors can affect response to supplementation

Magnesium Deficiency and DNA Repair (14:20)

About half of the US population has inadequate magnesium intake
Magnesium is a cofactor for over 300 enzymes, including those involved in DNA repair
DNA damage accumulates with age and can lead to cancer-causing mutations over time
Studies have shown correlations between higher magnesium intake/levels and lower cancer risk and mortality
Recommended daily intake is around 400mg for men and 300-350mg for women
Physically active individuals may need 10-20% more magnesium due to losses through sweat
Good sources include dark leafy greens and supplements like magnesium glycinate, malate, or citrate

Omega-3 Fatty Acid Inadequacy (18:00)

Not getting enough omega-3 from seafood is one of the top 6 preventable causes of death
The omega-3 index measures long-term omega-3 status in red blood cell membranes
An omega-3 index of 8% or higher is associated with:
- 90% reduced risk of sudden cardiac death
- 5-year increase in life expectancy
The average omega-3 index in the US is below 5%
Studies suggest that having a high omega-3 index (8%) but smoking has a similar life expectancy as being a non-smoker with a low omega-3 index (4%)
It takes about 2 grams of supplemental omega-3 per day to raise the index from 4% to 8%

Vigorous Exercise and Longevity (26:27)

Dr. Patrick argues that vigorous exercise is the most powerful "longevity drug" available
Vigorous exercise is defined as reaching 75-80% of maximum heart rate
Cardiorespiratory fitness (measured by VO2 max) is one of the best biomarkers for longevity
Improving VO2 max from below normal to:
- Low normal: +2.1 years life expectancy
- High normal: +3 years life expectancy
- Elite levels: +5 years life expectancy
On average, every 1 unit increase in VO2 max is associated with a 45-day increase in life expectancy
Being in the bottom 25% for VO2 max carries a similar mortality risk as smoking, type 2 diabetes, or heart disease

Protocols for Increasing VO2 Max (32:46)

High-intensity interval training (HIIT) is particularly effective for improving VO2 max
The Norwegian 4x4 protocol:
- 4 minutes at maximum sustainable intensity
- 3 minutes of light recovery
- Repeat 4 times
For best results, aim for 3-5 minute intervals at maximum sustainable intensity
The 12-minute run/walk test can be used to estimate VO2 max at home

Reversing Heart Aging Through Exercise (36:44)

A study by Dr. Ben Levine showed that 2 years of progressive exercise training in sedentary 50-year-olds could reverse structural heart changes by ~20 years
The protocol involved 5-6 hours/week of aerobic exercise, with a large portion at high intensity
Participants saw a 25% improvement in heart elasticity and a 20% increase in VO2 max

BDNF and Cognitive Benefits of Vigorous Exercise (40:58)

Intense exercise causes muscles to produce lactate, which acts as a signaling molecule
Lactate crosses the blood-brain barrier and increases brain-derived neurotrophic factor (BDNF)
BDNF is important for:
- Neuroplasticity
- Neurogenesis
- Learning and memory
- Protecting against depression
Lactate also increases neurotransmitters like serotonin and norepinephrine, improving focus and attention
Protocols to maximize BDNF:
- 30-40 minutes at 80% max heart rate
- 6 rounds of 40-second all-out intervals

Anti-Cancer Effects of Vigorous Exercise (46:23)

Increased blood flow from intense exercise can mechanically destroy circulating tumor cells
6 months of moderate-to-vigorous exercise (150 min/week) can significantly reduce circulating tumor cells in colon cancer patients
Stage 3 colon cancer patients engaging in aerobic exercise have:
- 40% reduction in cancer recurrence
- 63% reduction in cancer mortality

Exercise Snacks and Metabolic Health (48:40)

Exercise "snacks" are 1-3 minute bursts of intense activity
Benefits include:
- Improved glucose uptake and insulin sensitivity
- Increased mitochondrial biogenesis
- Reduced all-cause, cancer, and cardiovascular mortality
Even 1-2 minutes of vigorous activity 3 times per day can provide significant benefits
Exercise snacks are an effective way to break up sedentary time, which is an independent risk factor for mortality

Conclusion

Dr. Patrick emphasizes that while vigorous exercise offers the most significant benefits for longevity and healthspan, any consistent physical activity is beneficial. The key is to form sustainable habits. She encourages listeners to implement the strategies discussed, whether it's addressing micronutrient deficiencies through diet and supplementation or incorporating more vigorous exercise and exercise snacks into daily routines.

By combining these approaches - optimizing micronutrient status and engaging in regular vigorous exercise - individuals can significantly impact their longevity, cognitive function, and overall health. The presentation provides a comprehensive overview of evidence-based strategies that can be tailored to individual needs and capabilities, offering a roadmap for those seeking to enhance their healthspan and lifespan through lifestyle modifications.