Загрузка видео...

Не удалось загрузить видео

На главную

5 high-impact supplements worth taking daily: • Omega-3s — 2 g/day is a strong starting point; a high omega-3 index is linked to 5 extra years of life expectancy, slower epigenetic aging, and may lower Alzheimer’s risk • Multivitamin — daily use in older adults has been linked to...

fmfclips's profile picture

FoundMyFitness Clips

74,290 subscribers

30,877 просмотров • 3 месяцев назад •via X (Twitter)

Здоровье и велнесОбразованиеНаука и технологии
LIVE

Anya Rossi• Live Now

Private livecam show

Комментарии: 0

Нет доступных комментариев

Здесь появятся комментарии из оригинального поста

Похожие видео

5 supplements that give you big bang for your buck: • Omega-3 — a high omega-3 index is linked to 5 extra years of life expectancy, 66% lower Alzheimer’s risk, and slower epigenetic aging • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years • Multivitamin — daily use in older adults was linked to 2.1 years less global brain aging, nearly 5 years less episodic memory aging, and modestly slower epigenetic aging • Magnesium — supports 300+ enzymes involved in DNA repair and sleep, and low intake has been linked to higher cancer risk • Creatine monohydrate — one of the most studied supplements for strength and performance, with 10 grams as a baseline for brain benefits
0:40

5 supplements that give you big bang for your buck: • Omega-3 — a high omega-3 index is linked to 5 extra years of life expectancy, 66% lower Alzheimer’s risk, and slower epigenetic aging • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years • Multivitamin — daily use in older adults was linked to 2.1 years less global brain aging, nearly 5 years less episodic memory aging, and modestly slower epigenetic aging • Magnesium — supports 300+ enzymes involved in DNA repair and sleep, and low intake has been linked to higher cancer risk • Creatine monohydrate — one of the most studied supplements for strength and performance, with 10 grams as a baseline for brain benefits

FoundMyFitness Clips

514,545 просмотров • 5 месяцев назад

4 supplements that give you the biggest bang for your buck: • Multivitamin — 3 large RCTs show it reduces brain aging by ~2 years and reverses episodic memory aging by ~5 years in older adults • Omega-3s — a high omega-3 index (8%+) is linked to 5 years of increased life expectancy and 90% lower risk of sudden cardiac death • Magnesium — a cofactor for 300+ biological processes including DNA repair and energy production; 60%+ of the US population is deficient • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years
1:08

4 supplements that give you the biggest bang for your buck: • Multivitamin — 3 large RCTs show it reduces brain aging by ~2 years and reverses episodic memory aging by ~5 years in older adults • Omega-3s — a high omega-3 index (8%+) is linked to 5 years of increased life expectancy and 90% lower risk of sudden cardiac death • Magnesium — a cofactor for 300+ biological processes including DNA repair and energy production; 60%+ of the US population is deficient • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years

FoundMyFitness Clips

145,674 просмотров • 7 месяцев назад

3 low-effort supplements that have an outsized impact on long-term health: • Omega-3s — 2 g/day is a strong starting point; a high omega-3 index (8%+) is associated with longer life expectancy, lower cardiovascular risk, and slower epigenetic aging • Vitamin D — regulates over 5% of the genome, including genes involved in immune defense, neurotransmitter synthesis, and longevity; correcting deficiency may also slow epigenetic aging • Magnesium — roughly half of Americans don’t get enough; it’s a cofactor for 300+ biological processes, including DNA repair and energy production
0:59

3 low-effort supplements that have an outsized impact on long-term health: • Omega-3s — 2 g/day is a strong starting point; a high omega-3 index (8%+) is associated with longer life expectancy, lower cardiovascular risk, and slower epigenetic aging • Vitamin D — regulates over 5% of the genome, including genes involved in immune defense, neurotransmitter synthesis, and longevity; correcting deficiency may also slow epigenetic aging • Magnesium — roughly half of Americans don’t get enough; it’s a cofactor for 300+ biological processes, including DNA repair and energy production

FoundMyFitness Clips

30,928 просмотров • 2 месяцев назад

These are the supplements I give my aging parents: • A daily multivitamin • Vitamin D • High-DHA omega-3s • Ubiquinol (the reduced form of CoQ10) • Sulforaphane Why these? Large RCTs show improved cognition in older adults taking a standard multivitamin, with benefits equivalent to a brain that's 2-5 years younger. For vitamin D, more than 70% of older U.S. adults are insufficient, and aging skin produces far less vitamin D from sunlight (a 70-year-old makes roughly 4x less than their 20-year-old self). DHA is a key structural fat in the brain and supports cognitive function, especially important with aging and neurodegenerative risk, while CoQ10 supports mitochondrial energy production as levels drop with age. Finally, sulforaphane is a powerful activator of Nrf2, the body's master stress-response pathway, up-regulating glutathione and phase II detox enzymes.
12:23

These are the supplements I give my aging parents: • A daily multivitamin • Vitamin D • High-DHA omega-3s • Ubiquinol (the reduced form of CoQ10) • Sulforaphane Why these? Large RCTs show improved cognition in older adults taking a standard multivitamin, with benefits equivalent to a brain that's 2-5 years younger. For vitamin D, more than 70% of older U.S. adults are insufficient, and aging skin produces far less vitamin D from sunlight (a 70-year-old makes roughly 4x less than their 20-year-old self). DHA is a key structural fat in the brain and supports cognitive function, especially important with aging and neurodegenerative risk, while CoQ10 supports mitochondrial energy production as levels drop with age. Finally, sulforaphane is a powerful activator of Nrf2, the body's master stress-response pathway, up-regulating glutathione and phase II detox enzymes.

Dr. Rhonda Patrick

218,445 просмотров • 9 месяцев назад

For older adults, a daily multivitamin is a high-priority basic, not an optional supplement Across three COSMOS cognitive studies of adults 65+, a standard multivitamin (Centrum Silver) slowed global brain aging by about 2 years The biggest effect showed up in episodic memory (remembering experiences, names, faces, and events), which aged almost 5 years slower A related COSMOS analysis also found modest slowing in biological aging clocks, making this one of the lowest-effort ways to cover micronutrient gaps as the brain ages
4:41

For older adults, a daily multivitamin is a high-priority basic, not an optional supplement Across three COSMOS cognitive studies of adults 65+, a standard multivitamin (Centrum Silver) slowed global brain aging by about 2 years The biggest effect showed up in episodic memory (remembering experiences, names, faces, and events), which aged almost 5 years slower A related COSMOS analysis also found modest slowing in biological aging clocks, making this one of the lowest-effort ways to cover micronutrient gaps as the brain ages

FoundMyFitness Clips

14,221 просмотров • 3 месяцев назад

A daily multivitamin can reduce brain aging and modestly slow down epigenetic aging clocks. In the COSMOS trial, older adults who took a standard Centrum Silver multivitamin daily for about 4 years performed better on cognitive tests and showed the equivalent of ~2 years less brain aging compared with those taking a placebo. The multivitamin also slowed epigenetic aging clocks, with an effect equivalent to about 2.7 to 5 months of slowed biological aging. That may sound modest, but I don’t think it’s trivial, and Prof Steve Horvath says that effects from safe, low-cost interventions can matter if they’re sustained over years to decades—2 months of slower biological aging could translate to 2.5 years if a good habit is maintained. These data push back on the idea that multivitamins are “completely useless.” If you’re filling nutritional gaps consistently over time, even a small benefit to cognition and biological aging could become meaningful. From the latest episode of the FoundMyFitness podcast.
1:20

A daily multivitamin can reduce brain aging and modestly slow down epigenetic aging clocks. In the COSMOS trial, older adults who took a standard Centrum Silver multivitamin daily for about 4 years performed better on cognitive tests and showed the equivalent of ~2 years less brain aging compared with those taking a placebo. The multivitamin also slowed epigenetic aging clocks, with an effect equivalent to about 2.7 to 5 months of slowed biological aging. That may sound modest, but I don’t think it’s trivial, and Prof Steve Horvath says that effects from safe, low-cost interventions can matter if they’re sustained over years to decades—2 months of slower biological aging could translate to 2.5 years if a good habit is maintained. These data push back on the idea that multivitamins are “completely useless.” If you’re filling nutritional gaps consistently over time, even a small benefit to cognition and biological aging could become meaningful. From the latest episode of the FoundMyFitness podcast.

Dr. Rhonda Patrick

57,015 просмотров • 3 месяцев назад

For brain health in older adults, a multivitamin is no longer “optional” - it’s a high-priority basic In three large randomized trials of adults 65+, taking a standard multivitamin like Centrum Silver for one year slowed global brain aging by about 2.1 years and episodic memory aging by almost 5 years That means better retention of everyday experiences, names, faces, and events (the things families actually notice when memory starts to fade) Given how common poor diets and micronutrient gaps are, a single daily multivitamin is an easy, low-effort way to protect aging brains
1:30

For brain health in older adults, a multivitamin is no longer “optional” - it’s a high-priority basic In three large randomized trials of adults 65+, taking a standard multivitamin like Centrum Silver for one year slowed global brain aging by about 2.1 years and episodic memory aging by almost 5 years That means better retention of everyday experiences, names, faces, and events (the things families actually notice when memory starts to fade) Given how common poor diets and micronutrient gaps are, a single daily multivitamin is an easy, low-effort way to protect aging brains

FoundMyFitness Clips

94,279 просмотров • 7 месяцев назад

Omega-3s may be one of the most powerful dietary tools for resolving inflammation and slowing biological aging In a 3-year randomized trial of healthy older adults, omega-3 alone slowed epigenetic aging, while vitamin D and resistance training alone did not But the biggest effect came when all three were combined: omega-3, vitamin D, and resistance training slowed biological aging by about 3.8 months That may sound small, but it reflects a slower pace of aging that could compound over time The combo was also linked to ~40% lower pre-frailty and 61% lower invasive cancer incidence
2:47

Omega-3s may be one of the most powerful dietary tools for resolving inflammation and slowing biological aging In a 3-year randomized trial of healthy older adults, omega-3 alone slowed epigenetic aging, while vitamin D and resistance training alone did not But the biggest effect came when all three were combined: omega-3, vitamin D, and resistance training slowed biological aging by about 3.8 months That may sound small, but it reflects a slower pace of aging that could compound over time The combo was also linked to ~40% lower pre-frailty and 61% lower invasive cancer incidence

FoundMyFitness Clips

301,779 просмотров • 4 месяцев назад

Most people are deficient in omega-3s, and fixing that may be one of the easiest ways to improve how you age Taking about 2 grams per day of EPA and DHA can raise omega-3 status from roughly 4% to 8%, a shift associated with major gains in lifespan and cardiovascular protection At higher omega-3 index levels, studies have found about a 5-year increase in life expectancy, about a 90% lower risk of sudden cardiac death, and substantially lower Alzheimer’s risk Even more compelling, omega-3 supplementation slowed biological aging in a recent study of mostly active adults, showing benefits beyond just correcting an obvious deficiency
0:51

Most people are deficient in omega-3s, and fixing that may be one of the easiest ways to improve how you age Taking about 2 grams per day of EPA and DHA can raise omega-3 status from roughly 4% to 8%, a shift associated with major gains in lifespan and cardiovascular protection At higher omega-3 index levels, studies have found about a 5-year increase in life expectancy, about a 90% lower risk of sudden cardiac death, and substantially lower Alzheimer’s risk Even more compelling, omega-3 supplementation slowed biological aging in a recent study of mostly active adults, showing benefits beyond just correcting an obvious deficiency

FoundMyFitness Clips

20,682 просмотров • 5 месяцев назад

A run-of-the-mill multivitamin can measurably change how your brain ages In three large randomized controlled trials of older adults (65+), daily Centrum Silver led to about 2 years less brain aging versus placebo Even more striking, episodic memory aging (remembering experiences, people, and events) looked roughly 5 years “younger” in the multivitamin group On top of that, it acts as basic insurance, filling micronutrient gaps that most diets simply don’t cover
2:59

A run-of-the-mill multivitamin can measurably change how your brain ages In three large randomized controlled trials of older adults (65+), daily Centrum Silver led to about 2 years less brain aging versus placebo Even more striking, episodic memory aging (remembering experiences, people, and events) looked roughly 5 years “younger” in the multivitamin group On top of that, it acts as basic insurance, filling micronutrient gaps that most diets simply don’t cover

FoundMyFitness Clips

123,808 просмотров • 6 месяцев назад

A daily multivitamin may be one of the lowest-effort ways to make an older brain functionally younger In large randomized trials of older adults (65+), those taking a basic multivitamin (Centrum Silver) showed better overall cognition, about a 2-year reduction in global brain aging, and ~4.8 years' improvement in episodic memory (the ability to remember events and experiences) Given that ~60% of Americans are low in vitamin E, ~45–50% in magnesium, ~35% in vitamin C, and 80–90% in omega-3s (with additional gaps in vitamin K and calcium), it’s clear many brains are running on suboptimal micronutrient status For many, a basic multivitamin is a practical way to close these gaps and protect cognitive function with age
2:44

A daily multivitamin may be one of the lowest-effort ways to make an older brain functionally younger In large randomized trials of older adults (65+), those taking a basic multivitamin (Centrum Silver) showed better overall cognition, about a 2-year reduction in global brain aging, and ~4.8 years' improvement in episodic memory (the ability to remember events and experiences) Given that ~60% of Americans are low in vitamin E, ~45–50% in magnesium, ~35% in vitamin C, and 80–90% in omega-3s (with additional gaps in vitamin K and calcium), it’s clear many brains are running on suboptimal micronutrient status For many, a basic multivitamin is a practical way to close these gaps and protect cognitive function with age

FoundMyFitness Clips

186,671 просмотров • 8 месяцев назад

Boosting your omega-3 levels could cut your Alzheimer's risk in half An omega-3 index (a long-term marker of omega-3 intake) of 8% or higher is linked to a staggering 50% lower chance of developing Alzheimer's disease compared to lower levels (4% or less) Even more remarkably, reaching this threshold adds roughly 5 extra years without cognitive impairment As an added bonus, high omega-3 intake is also linked to greater hippocampal brain volume, a critical region for learning and memory that typically shrinks as Alzheimer's disease progresses
2:57

Boosting your omega-3 levels could cut your Alzheimer's risk in half An omega-3 index (a long-term marker of omega-3 intake) of 8% or higher is linked to a staggering 50% lower chance of developing Alzheimer's disease compared to lower levels (4% or less) Even more remarkably, reaching this threshold adds roughly 5 extra years without cognitive impairment As an added bonus, high omega-3 intake is also linked to greater hippocampal brain volume, a critical region for learning and memory that typically shrinks as Alzheimer's disease progresses

FoundMyFitness Clips

31,703 просмотров • 1 год назад

Taking ~2 grams/day of omega-3s may be one of the simplest high-ROI habits for lifespan and cardiovascular health At that dose, most people can move their omega-3 index from ~4% to ~8%, a range linked in observational studies to a ~5-year increase in life expectancy and ~90% lower risk of sudden cardiac death To put that in perspective, a low omega-3 index has been associated with a life expectancy gap similar to smoking Yet the vast majority of Americans fall short on EPA and DHA Few interventions this impactful are this easy All you have to do is take a fish oil supplement
2:33

Taking ~2 grams/day of omega-3s may be one of the simplest high-ROI habits for lifespan and cardiovascular health At that dose, most people can move their omega-3 index from ~4% to ~8%, a range linked in observational studies to a ~5-year increase in life expectancy and ~90% lower risk of sudden cardiac death To put that in perspective, a low omega-3 index has been associated with a life expectancy gap similar to smoking Yet the vast majority of Americans fall short on EPA and DHA Few interventions this impactful are this easy All you have to do is take a fish oil supplement

FoundMyFitness Clips

65,937 просмотров • 3 месяцев назад

Rhonda Patrick dropped this on Mayim Bialik’s podcast:“As simple as a cheap daily multivitamin… it reversed brain aging by five years.” Three large randomized controlled trials showed that older adults taking a basic affordable multivitamin for a couple of years slowed cognitive aging by about 3 years and reversed episodic memory aging by roughly 5 years. The COSMOS trial and related studies found daily multivitamin use improved memory, executive function, and slowed brain aging in older adults, likely by filling common micronutrient gaps. It’s a reminder that sometimes the simplest things still pack a real punch. In our rush for fancy biohacks and expensive protocols, we often overlook basic, affordable interventions that actually have strong evidence behind them. What about you — do you take a daily multivitamin, or do you rely purely on food?
0:51

Rhonda Patrick dropped this on Mayim Bialik’s podcast:“As simple as a cheap daily multivitamin… it reversed brain aging by five years.” Three large randomized controlled trials showed that older adults taking a basic affordable multivitamin for a couple of years slowed cognitive aging by about 3 years and reversed episodic memory aging by roughly 5 years. The COSMOS trial and related studies found daily multivitamin use improved memory, executive function, and slowed brain aging in older adults, likely by filling common micronutrient gaps. It’s a reminder that sometimes the simplest things still pack a real punch. In our rush for fancy biohacks and expensive protocols, we often overlook basic, affordable interventions that actually have strong evidence behind them. What about you — do you take a daily multivitamin, or do you rely purely on food?

Camus

18,211 просмотров • 4 месяцев назад

Omega-3s may help slow biological aging, with added benefits when combined with vitamin D and strength training In a 3-year randomized trial of healthy, mostly active older adults, omega-3 alone slowed several DNA-based aging clocks Vitamin D and strength training alone did not, but adding them strengthened the effect on one clock, with the full combination slowing that measure by ~3.8 months That may sound small, but even modest slowing could matter if sustained In separate analyses, the same combination was also linked to ~40% lower odds of pre-frailty and 61% lower invasive cancer risk
2:47

Omega-3s may help slow biological aging, with added benefits when combined with vitamin D and strength training In a 3-year randomized trial of healthy, mostly active older adults, omega-3 alone slowed several DNA-based aging clocks Vitamin D and strength training alone did not, but adding them strengthened the effect on one clock, with the full combination slowing that measure by ~3.8 months That may sound small, but even modest slowing could matter if sustained In separate analyses, the same combination was also linked to ~40% lower odds of pre-frailty and 61% lower invasive cancer risk

FoundMyFitness Clips

24,854 просмотров • 3 дней назад

If you’re only taking 5 grams of creatine, your brain might be missing out Research comparing doses shows that 10 grams daily doubles brain creatine content compared to lower amounts—especially in critical brain regions linked to memory and cognition While 5 grams may be sufficient for muscle benefits, it's likely inadequate for fully unlocking creatine’s brain-boosting potential During periods of stress—like sleep deprivation, jet lag, or intense mental demands—upping your dose to 10 grams (or even higher) ensures your brain gets the support it needs most
0:59

If you’re only taking 5 grams of creatine, your brain might be missing out Research comparing doses shows that 10 grams daily doubles brain creatine content compared to lower amounts—especially in critical brain regions linked to memory and cognition While 5 grams may be sufficient for muscle benefits, it's likely inadequate for fully unlocking creatine’s brain-boosting potential During periods of stress—like sleep deprivation, jet lag, or intense mental demands—upping your dose to 10 grams (or even higher) ensures your brain gets the support it needs most

FoundMyFitness Clips

1,259,405 просмотров • 1 год назад

If you’re curious what I actually do for longevity, here’s my weekly routine: ~5 hrs/week of exercise (when I'm not traveling). That includes: • CrossFit (~3 hrs/wk) for strength + high-intensity work • "Zone 2" running on recovery days for cardiovascular and brain benefits I also try to sauna 5x/week at night for heat acclimation and supporting sleep quality. A simple, whole-food diet: • ~1.6 g protein/kg/day • Eggs + smoothie for breakfast, turkey burger for lunch, and vegetables/salad + meat for dinner Last is supplements: • In the morning, I take creatine (10 grams), a multivitamin, cocoa polyphenols, sulforaphane, and omega-3s • In the evening, I take magnesium, omega-3s, vitamin D + K2, PQQ, and nicotinamide riboside (NR) This is what I’ve found to be sustainable and aligns with the latest evidence.
5:03

If you’re curious what I actually do for longevity, here’s my weekly routine: ~5 hrs/week of exercise (when I'm not traveling). That includes: • CrossFit (~3 hrs/wk) for strength + high-intensity work • "Zone 2" running on recovery days for cardiovascular and brain benefits I also try to sauna 5x/week at night for heat acclimation and supporting sleep quality. A simple, whole-food diet: • ~1.6 g protein/kg/day • Eggs + smoothie for breakfast, turkey burger for lunch, and vegetables/salad + meat for dinner Last is supplements: • In the morning, I take creatine (10 grams), a multivitamin, cocoa polyphenols, sulforaphane, and omega-3s • In the evening, I take magnesium, omega-3s, vitamin D + K2, PQQ, and nicotinamide riboside (NR) This is what I’ve found to be sustainable and aligns with the latest evidence.

Dr. Rhonda Patrick

333,037 просмотров • 7 месяцев назад

Taking 10 grams of creatine daily might elevate your brain's creatine stores twice as much compared to lower doses (2–4 grams) While 5 grams per day saturates muscles, higher doses (~10 grams daily) allow creatine to "spill over" into the brain, bones, and immune system Neuroimaging studies confirm this 10-gram dose significantly boosts brain energy, improving mitochondrial function in areas critical for mood, memory, and cognition Under severe stress—like sleep deprivation—higher doses (25–30 grams) rapidly increase brain creatine and high-energy phosphates, reversing cognitive deficits and even enhancing brain function beyond normal rested levels
6:34

Taking 10 grams of creatine daily might elevate your brain's creatine stores twice as much compared to lower doses (2–4 grams) While 5 grams per day saturates muscles, higher doses (~10 grams daily) allow creatine to "spill over" into the brain, bones, and immune system Neuroimaging studies confirm this 10-gram dose significantly boosts brain energy, improving mitochondrial function in areas critical for mood, memory, and cognition Under severe stress—like sleep deprivation—higher doses (25–30 grams) rapidly increase brain creatine and high-energy phosphates, reversing cognitive deficits and even enhancing brain function beyond normal rested levels

FoundMyFitness Clips

149,375 просмотров • 1 год назад

Taking ~1.5-2 grams/day of EPA and DHA is enough to move most people from a low omega-3 index (~4%) to the high range (~8%), with major benefits: • ~5-year increases in life expectancy compared to a low omega-3 index • 50-90% lower risk of sudden cardiac death • 25% fewer adverse cardiac events (REDUCE-IT trial) • ~30% reduced heart attack risk (VITAL study) For longevity and cardiovascular health, this is one of the simplest low-hanging fruits
1:57

Taking ~1.5-2 grams/day of EPA and DHA is enough to move most people from a low omega-3 index (~4%) to the high range (~8%), with major benefits: • ~5-year increases in life expectancy compared to a low omega-3 index • 50-90% lower risk of sudden cardiac death • 25% fewer adverse cardiac events (REDUCE-IT trial) • ~30% reduced heart attack risk (VITAL study) For longevity and cardiovascular health, this is one of the simplest low-hanging fruits

FoundMyFitness Clips

43,790 просмотров • 3 месяцев назад

Vitamin D directly controls thousands of genes that influence aging and brain health Once converted to its active form, vitamin D3 acts as a steroid hormone that regulates more than 5% of your protein-coding genome, switching on immune defenses, neurotransmitter production, and longevity genes like Klotho Yet ~70% of Americans have insufficient or deficient levels The solution is clear and evidence-based: consider supplementing with ~4,000 IU/day and aim for blood levels ~40–60 ng/mL
2:19

Vitamin D directly controls thousands of genes that influence aging and brain health Once converted to its active form, vitamin D3 acts as a steroid hormone that regulates more than 5% of your protein-coding genome, switching on immune defenses, neurotransmitter production, and longevity genes like Klotho Yet ~70% of Americans have insufficient or deficient levels The solution is clear and evidence-based: consider supplementing with ~4,000 IU/day and aim for blood levels ~40–60 ng/mL

FoundMyFitness Clips

48,820 просмотров • 6 месяцев назад