This episode features Rhonda Patrick, Ph.D., and was originally recorded for the Institute for Functional Medicine's podcast, 'Pathways to Wellbeing.' This episode outlines a series of fundamental tactics you can start applying immediately to enhance cellular health, protect the nervous system, elevate mood, reduce inflammation, promote muscle and bone function, and help prevent chronic disease. In this episode, I discuss:

Introduction

Vitamin D deficiency — risks, why it's so common, & correcting with supplementation

Magnesium's critical role in DNA repair & synthesis

The best dietary sources of magnesium

Magnesium supplements: Glycinate, malate, dioxide, & citrate

Exercise staves off age-related disease

How genetic SNPs can affect vitamin D deficiency risk

Low omega-3 intake from seafood is a top-6 preventable cause of death

Why ALA's conversion into EPA & DHA is inefficient

Omega-3 index: Optimal levels & ties to increased life expectancy

How omega-3s reduce inflammation, a key driver of aging

Omega-3s protect against muscle disuse atrophy

Why avoiding fish during pregnancy is a huge mistake

Omega-3s are a low-hanging fruit for improving cardiovascular & brain health

What to look for when choosing an omega-3 supplement

Hormesis: Why intermittent stressors are beneficial

How to choose an exercise regimen

“Exercise snacks” reduce all-cause & cancer-related mortality

Brain benefits of lactate from vigorous exercise

How blood flow generated from aerobic exercise kills circulating tumor cells

Rhonda's workout regimen

HIIT ameliorates adverse effects of sleep deprivation