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.

EPISODE LINKS:
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Institute for Functional Medicine Podcast:    • Pathways to WellBeing  
Institute for Functional Medicine website: https://www.ifm.org/

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Chapters:
00:00 Introduction
01:10 Vitamin D deficiency — risks, why it's so common, & correcting with supplementation
08:26 Magnesium's critical role in DNA repair & synthesis
11:55 The best dietary sources of magnesium
13:11 Magnesium supplements: Glycinate, malate, dioxide, & citrate
14:20 Exercise staves off agerelated disease
14:58 How genetic SNPs can affect vitamin D deficiency risk
20:15 Low omega3 intake from seafood is a top6 preventable cause of death
22:28 Why ALA's conversion into EPA & DHA is inefficient
25:21 Omega3 index: Optimal levels & ties to increased life expectancy
28:33 How omega3s reduce inflammation, a key driver of aging
30:45 Omega3s protect against muscle disuse atrophy
31:44 Why avoiding fish during pregnancy is a huge mistake
34:08 Omega3s are a lowhanging fruit for improving cardiovascular & brain health
35:52 What to look for when choosing an omega3 supplement
40:03 Hormesis: Why intermittent stressors are beneficial
46:20 How to choose an exercise regimen
47:15 “Exercise snacks” reduce allcause & cancerrelated mortality
49:30 Brain benefits of lactate from vigorous exercise
52:29 How blood flow generated from aerobic exercise kills circulating tumor cells
54:36 Rhonda's workout regimen
55:44 HIIT ameliorates adverse effects of sleep deprivation
58:38 Exercise is the best longevity "drug"

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