FoundMyFitness
#83 How Vitamin D, Omega-3s, & Exercise May Increase Longevity | Dr. Rhonda Patrick
Thu Nov 09 2023Description
The podcast discusses low-hanging fruits that can reduce the risk of age-related diseases. Micronutrient inadequacies are a widespread problem in developed countries, and getting essential micronutrients from diet is important. Taking supplements for important micronutrients like vitamin D is an easy way to address deficiencies. About 70% of the US population has inadequate levels of vitamin D, which is associated with higher all-cause mortality. Factors like spending less time outside and wearing sunscreen contribute to widespread deficiency in vitamin D. Taking a daily supplement of 4,000 IU of vitamin D can help bring deficient individuals to sufficient levels.
Insights
Micronutrient inadequacies are common in developed countries
Micronutrient inadequacies are a widespread problem in developed countries, and getting essential micronutrients from diet is important.
Vitamin D deficiency is prevalent and linked to higher mortality
About 70% of the US population has inadequate levels of vitamin D, which is associated with higher all-cause mortality.
Magnesium deficiency is common and important for overall health
Magnesium is an essential mineral that about 50% of the US population does not get enough of. Physically active adults require even more magnesium than the recommended daily allowance (RDA). People with higher magnesium levels have lower all-cause mortality and cancer mortality rates.
Omega-3 fatty acids are vital for overall health
Omega-3 fatty acids are often overlooked but are vital nutrients for overall health. Marine sources of omega-3 (EPA and DHA) are associated with preventable deaths comparable to trans fats.
Genetic variations can affect vitamin D metabolism
Genetic variations, known as single nucleotide polymorphisms (SNPs), can affect how individuals metabolize micronutrients and macronutrients. Vitamin D deficiency due to genetic SNPs can lead to higher all-cause mortality and respiratory disease mortality.
Measuring Omega-3 index provides valuable information
Measuring the Omega-3 index in red blood cell membranes provides a more accurate long-term assessment compared to plasma phospholipids. Most people in the United States have an Omega-3 index of less than 5%, while an index of 8% has been associated with a five-year increased life expectancy.
Exercise and intermittent stress are important for healthy aging
Physical activity is the most important factor for healthy aging and preventing age-related diseases like dementia, cancer, and cardiovascular disease. Engaging in intermittent types of stress through exercise, fasting, and consuming phytochemicals is important for healthy aging.
Exercise has numerous benefits for longevity and cancer prevention
Engaging in short bursts of exercise multiple times a day has been shown to lower all-cause mortality and cancer-related mortality by 30 to 40%. Vigorous intensity exercise, which pushes the heart rate above 80%, has additional benefits for brain health and may prevent cancer.
Physical activity is a powerful longevity drug
Physical activity is considered a powerful longevity drug. Sweating and being physically active is crucial for overall health, including aging, skin health, brain health, and cardiovascular health.
Chapters
- Micronutrient Inadequacies and Vitamin D Deficiency
- Vitamin D Metabolism and Magnesium Importance
- Micronutrient Status, Genetic Variations, and Omega-3 Importance
- Trans Fats, Omega-3 Conversion, and Omega-3 Index
- Omega-3 Functions and Sources
- Choosing High-Quality Omega-3 Supplements
- Hormesis and Intermittent Stress
- Benefits of Exercise for Longevity and Cancer Prevention
- Physical Activity and Sleep Quality
Micronutrient Inadequacies and Vitamin D Deficiency
00:00 - 07:23
- Micronutrient inadequacies are a widespread problem in developed countries, and getting essential micronutrients from diet is important.
- Taking supplements for important micronutrients like vitamin D is an easy way to address deficiencies.
- About 70% of the US population has inadequate levels of vitamin D, which is associated with higher all-cause mortality.
- Factors like spending less time outside and wearing sunscreen contribute to widespread deficiency in vitamin D.
- Taking a daily supplement of 4,000 IU of vitamin D can help bring deficient individuals to sufficient levels.
Vitamin D Metabolism and Magnesium Importance
06:58 - 14:19
- Vitamin D3 is converted to 25 hydroxy vitamin D in the liver, which is the major circulating metabolite of vitamin D.
- In the kidneys, 25 hydroxy vitamin D is further converted into 125 hydroxy vitamin D, which acts as a steroid hormone.
- Vitamin D can enter the nucleus of a cell and bind to DNA, turning genes on or off in a coordinated fashion.
- Vitamin D plays a critical role in brain function, immune function, and preventing respiratory diseases.
- Magnesium is an essential mineral that about 50% of the US population does not get enough of.
- Physically active adults require even more magnesium than the recommended daily allowance (RDA).
- Magnesium is important for repairing DNA damage and DNA synthesis.
- People with higher magnesium levels have lower all-cause mortality and cancer mortality rates.
- Magnesium deficiency can be common due to inadequate intake of dark leafy greens and legumes.
- Supplemental magnesium can be considered but should be taken at appropriate doses to avoid adverse effects.
- Dietary sources like leafy greens, almonds, oats, and smoothies can provide magnesium.
- Omega 3 and exercise are also important micronutrients for overall health.
Micronutrient Status, Genetic Variations, and Omega-3 Importance
14:02 - 21:45
- Physical activity is the most important factor for healthy aging and preventing age-related diseases like dementia, cancer, and cardiovascular disease.
- Micronutrient status plays a crucial role in supporting longevity and preventing chronic diseases.
- Genetic variations, known as single nucleotide polymorphisms (SNPs), can affect how individuals metabolize micronutrients and macronutrients.
- Vitamin D deficiency due to genetic SNPs can lead to higher all-cause mortality and respiratory disease mortality.
- Blood work is essential for measuring vitamin D levels and determining if supplementation is necessary.
- Omega-3 fatty acids are often overlooked but are vital nutrients for overall health.
- Marine sources of omega-3 (EPA and DHA) are associated with preventable deaths comparable to trans fats.
Trans Fats, Omega-3 Conversion, and Omega-3 Index
21:24 - 28:34
- Trans fats are considered bad and are responsible for 82,000 deaths per year, which is the same number of deaths as not getting enough EPA and DHA from marine sources.
- The conversion of ALA (found in plants like flax seeds) into EPA and DHA is inefficient and varies among individuals due to genetic differences.
- Consuming too much omega-6 fatty acids from vegetable oils can hinder the conversion of ALA into EPA.
- Estrogen can increase the conversion of ALA into EPA by up to 20%, which may be beneficial during pregnancy.
- The best way to obtain EPA and DHA is through dietary sources, and measuring the Omega-3 index in red blood cell membranes provides a more accurate long-term assessment compared to plasma phospholipids.
- Most people in the United States have an Omega-3 index of less than 5%, while an index of 8% has been associated with a five-year increased life expectancy.
- Smokers with a high Omega-3 index had the same life expectancy as non-smokers with a low Omega-3 index, suggesting that smoking combined with sufficient Omega-3 intake may mitigate some negative effects.
Omega-3 Functions and Sources
28:18 - 35:35
- Omega-3 plays various roles in the body, including accumulating in cell membranes and affecting the function of transporters and receptors.
- Deficiency in DHA, a type of omega-3, can lead to impaired glucose transport into the brain, causing multiple problems.
- Metabolites of EPA and DHA resolve inflammation efficiently, which is crucial because chronic low-level inflammation accelerates the aging process.
- Inflammation is a key factor in both brain aging and overall aging.
- Consuming omega-3 fatty acids is an easy way to improve inflammatory processes and enhance the structure and function of transporters and receptors.
- Exciting new research suggests that omega-3 may play a role in muscle mass by sensitizing muscles to amino acids through an unknown mechanism.
- Eating fatty fish like salmon, mackerel, and sardines is a good source of omega-3 without high levels of contaminants like mercury or PCBs. Omega-3 also protects against potential toxic effects of mercury during pregnancy.
- Supplementing with 1.5 to 2 grams per day of omega-3 can increase the omega-3 index from 4% to 8%, which has been associated with increased life expectancy.
- Globally, around 80% of people do not get enough EPA and DHA, while in the US, about 95% are deficient.
Choosing High-Quality Omega-3 Supplements
35:13 - 42:21
- Omega-3 fatty acids are important for cardiovascular and brain health throughout life.
- Quality supplements in triglyceride form are more bioavailable and incorporate into cell membranes better.
- Fish oil supplements can be prone to oxidation, but there are protocols to minimize it.
- Third-party testing sites like the International Fish Oil Standards website can provide information on oxidation status, PCBs, and mercury levels in omega-3 supplements.
- The most important factors to consider in a supplement are concentration of EPA and DHA, triglyceride form, and oxidation status.
- Omega-3 fatty acids protect against potential negative effects of toxins like mercury and PCBs by lowering inflammation.
- IFOS and Labdoor are recommended sources for finding high-quality omega-3 supplements.
Hormesis and Intermittent Stress
41:53 - 49:16
- Hormesis refers to exposing oneself to low levels of stress that activate beneficial genes involved in inflammation, clearing out damaged cells, and repairing DNA.
- Throughout human evolution, intermittent stressors like food scarcity have activated these beneficial genes.
- Fasting and physical activity activate stress response genes such as autophagy genes and inflammatory cytokines.
- Phytochemicals found in plants, like sulfurafane and resveratrol, also activate stress response genes.
- Our genes were meant to be pushed by intermittent stress, but modern lifestyles have reduced this activation.
- Engaging in intermittent types of stress through exercise, fasting, and consuming phytochemicals is important for healthy aging.
- The most important thing is to establish a routine of physical activity that one enjoys and will consistently do.
- Vigorous intensity lifestyle physical activity, which includes short bursts of intense exercise multiple times a day, has shown benefits for brain, muscle, and heart health.
Benefits of Exercise for Longevity and Cancer Prevention
48:59 - 56:14
- Engaging in short bursts of exercise multiple times a day has been shown to lower all-cause mortality and cancer-related mortality by 30 to 40%.
- Moderate intensity aerobic exercise, such as long runs or bike rides, is beneficial for physical health.
- Vigorous intensity exercise, which pushes the heart rate above 80%, has additional benefits for brain health and may prevent cancer.
- Lactate, previously considered a waste metabolite, is actually a signaling molecule that activates brain-derived neurotrophic factor and provides energy for neurons.
- High-intensity interval training (HIIT) plays a special role in brain health and cancer prevention.
- Exercise can kill circulating tumor cells through the sheer force of blood flow, reducing the risk of cancer recurrence and metastasis.
- Resistance training is important for maintaining muscle mass and building muscle reserve earlier in life.
- It's crucial to find an exercise routine that can be incorporated into daily life, raises heart rate, induces sweating, and leaves one feeling tired.
Physical Activity and Sleep Quality
55:47 - 1:00:33
- Exercise that raises your heart rate and makes you sweat is beneficial for your health.
- Exercise can help mitigate the negative effects of sleep deprivation on blood glucose regulation.
- Physical activity can offset the higher all-cause mortality associated with poor sleep quality and quantity.
- Sweating and being physically active is crucial for overall health, including aging, skin health, brain health, and cardiovascular health.
- Physical activity is considered a powerful longevity drug.