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Dr. Rhonda Patrick says omega-3 is the single most powerful compound for reducing inflammation in the human body. She broke down why on the Huberman Lab podcast. In a clinical trial out of Switzerland, omega-3 was the only intervention that slowed epigenetic aging clocks. And when combined with Vitamin... D and resistance training, the results compounded: • 66% reduction in invasive cancer risk • 90% reduction in sudden cardiac death • 5-year increase in life expectancy at high omega-3 index Patrick says omega-3s work by forming molecules called resolvins and protectins that actively resolve inflammation rather than just suppressing it. They also improve cell membrane fluidity, which directly affects how dopamine and serotonin receptors function in the brain. She recommends 2 grams per day to move from a low omega-3 index to a high one. Patrick says if she could only recommend one supplement to everyone she cares about, it would be omega-3. — Dr. Rhonda Patrick (Dr. Rhonda Patrick) on Andrew Huberman's (Andrew D. Huberman, Ph.D.) podcast PS: If you found this insightful, follow me as I continue sharing unconventional health content just like this.show more

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58,954 次观看 • 4 个月前 •via X (Twitter)

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Dr. Rhonda Patrick takes 2g/day of omega-3. Alone it slows biological aging on epigenetic clocks. Combined with Vitamin D and resistance training together, a Switzerland study showed it also leads to a 66% reduction in invasive cancer risk.

Dr. Rhonda Patrick takes 2g/day of omega-3. Alone it slows biological aging on epigenetic clocks. Combined with Vitamin D and resistance training together, a Switzerland study showed it also leads to a 66% reduction in invasive cancer risk.

Goku

107,617 次观看 • 4 个月前

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

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

301,663 次观看 • 3 个月前

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

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 次观看 • 2 个月前

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

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 次观看 • 4 个月前

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

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

43,719 次观看 • 2 个月前

Optimizing your omega-3 index might be one of the simplest ways to add years to your life Framingham data show that raising your omega-3 index from ~4% to ~8% is associated with about a 5-year increase in life expectancy and ~90% lower risk of sudden cardiac death In the same cohort, having low omega-3 levels (around 4%) carried a mortality risk comparable to smoking Meanwhile, nearly 90% (!) of Americans are not getting adequate EPA & DHA The fix? For most people, supplementing with roughly 2 g/day of EPA + DHA is enough to raise the omega-3 index from ~4% to ~8%

Optimizing your omega-3 index might be one of the simplest ways to add years to your life Framingham data show that raising your omega-3 index from ~4% to ~8% is associated with about a 5-year increase in life expectancy and ~90% lower risk of sudden cardiac death In the same cohort, having low omega-3 levels (around 4%) carried a mortality risk comparable to smoking Meanwhile, nearly 90% (!) of Americans are not getting adequate EPA & DHA The fix? For most people, supplementing with roughly 2 g/day of EPA + DHA is enough to raise the omega-3 index from ~4% to ~8%

FoundMyFitness Clips

75,802 次观看 • 7 个月前

Taking ~2 grams/day of fish oil is enough to move most people from a low omega-3 index (~4%) to the optimal range (~8%), with major benefits: • ~90% lower risk of sudden cardiac death • ~5-year increase in life expectancy (at higher omega-3 index levels) • Lower risk of dementia and other neurodegenerative disease • ~30% reduced heart attack risk (VITAL study) • ~25% fewer adverse cardiac events (REDUCE-IT trial) Concerns about “oxidized fish oil” are often overstated Quality definitely matters, but the bigger risk is not getting enough omega-3s at all

Taking ~2 grams/day of fish oil is enough to move most people from a low omega-3 index (~4%) to the optimal range (~8%), with major benefits: • ~90% lower risk of sudden cardiac death • ~5-year increase in life expectancy (at higher omega-3 index levels) • Lower risk of dementia and other neurodegenerative disease • ~30% reduced heart attack risk (VITAL study) • ~25% fewer adverse cardiac events (REDUCE-IT trial) Concerns about “oxidized fish oil” are often overstated Quality definitely matters, but the bigger risk is not getting enough omega-3s at all

FoundMyFitness Clips

171,314 次观看 • 7 个月前

Taking around 2 grams of omega-3s per day might be one of the highest-ROI habits for lifespan and cardiovascular protection At that dose, most people can move their omega-3 index from ~4% to ~8%, a range associated in observational studies with about a 5-year increase in life expectancy and ~90% lower risk of sudden cardiac death Omega-3s also support brain function and mood, with clear benefits for depression and cognition Yet nearly 90% of Americans fall short of recommended EPA and DHA intake Few interventions this impactful are this easy

Taking around 2 grams of omega-3s per day might be one of the highest-ROI habits for lifespan and cardiovascular protection At that dose, most people can move their omega-3 index from ~4% to ~8%, a range associated in observational studies with about a 5-year increase in life expectancy and ~90% lower risk of sudden cardiac death Omega-3s also support brain function and mood, with clear benefits for depression and cognition Yet nearly 90% of Americans fall short of recommended EPA and DHA intake Few interventions this impactful are this easy

FoundMyFitness Clips

421,982 次观看 • 5 个月前

Higher omega-3 status is associated with dramatically lower Alzheimer’s risk. People with a high omega-3 index (~10%) have about a 50% lower risk of Alzheimer’s disease compared with those at the low end (~4%). Other studies have reported a dose-dependent relationship - for every 100 mg/day increase in omega-3 intake, Alzheimer’s disease and cognitive decline risk falls by about 10%. This is still largely correlative data. But when you combine a large risk reduction with a dose-dependent trend, it becomes hard to ignore. Practically, it may take roughly 2 g/day of omega-3s to move from a low omega-3 index toward that higher, more protective range.

Higher omega-3 status is associated with dramatically lower Alzheimer’s risk. People with a high omega-3 index (~10%) have about a 50% lower risk of Alzheimer’s disease compared with those at the low end (~4%). Other studies have reported a dose-dependent relationship - for every 100 mg/day increase in omega-3 intake, Alzheimer’s disease and cognitive decline risk falls by about 10%. This is still largely correlative data. But when you combine a large risk reduction with a dose-dependent trend, it becomes hard to ignore. Practically, it may take roughly 2 g/day of omega-3s to move from a low omega-3 index toward that higher, more protective range.

Dr. Rhonda Patrick

125,553 次观看 • 3 个月前

Dr. Rhonda Patrick just revealed that visceral fat increases cancer risk by 44%. This is a fat that wraps around your organs, ignores insulin, and constantly pumps inflammatory molecules into your bloodstream. The scariest part about it is how fast it builds up in your body without you even realizing. For example: Researchers fed healthy young men 1,200-1,500 extra calories of processed food daily. After just 5 days: • Their weight didn't change at all • Visceral fat formed around their liver • Their brains became insulin resistant Patrick says diet isn't the only driver. • Sleep deprivation alone triggers visceral fat gain within weeks. • Chronic stress does the same through elevated cortisol. 70% of women over 50 have dangerous levels and 50% of men over 50 do too. Patrick says the simplest check is waist circumference. • Women above 35 inches • Men above 40 inches are in the danger zone You can look healthy, weigh the same, and have the most dangerous fat in your body quietly growing around your organs. — Dr. Rhonda Patrick (Dr. Rhonda Patrick) on Andrew Huberman's (Andrew D. Huberman, Ph.D.) podcast PS: If you found this insightful, follow me as I continue sharing unconventional health content just like this.

Dr. Rhonda Patrick just revealed that visceral fat increases cancer risk by 44%. This is a fat that wraps around your organs, ignores insulin, and constantly pumps inflammatory molecules into your bloodstream. The scariest part about it is how fast it builds up in your body without you even realizing. For example: Researchers fed healthy young men 1,200-1,500 extra calories of processed food daily. After just 5 days: • Their weight didn't change at all • Visceral fat formed around their liver • Their brains became insulin resistant Patrick says diet isn't the only driver. • Sleep deprivation alone triggers visceral fat gain within weeks. • Chronic stress does the same through elevated cortisol. 70% of women over 50 have dangerous levels and 50% of men over 50 do too. Patrick says the simplest check is waist circumference. • Women above 35 inches • Men above 40 inches are in the danger zone You can look healthy, weigh the same, and have the most dangerous fat in your body quietly growing around your organs. — Dr. Rhonda Patrick (Dr. Rhonda Patrick) on Andrew Huberman's (Andrew D. Huberman, Ph.D.) podcast PS: If you found this insightful, follow me as I continue sharing unconventional health content just like this.

Goku

66,604 次观看 • 4 个月前

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

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 次观看 • 6 个月前

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

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 次观看 • 26 天前

Three "superfoods" that I think everyone should eat weekly, if not daily: Dark leafy greens—they're a great source of magnesium, which most people are deficient in, plus folate and vitamin K. Blueberries—they're rich in polyphenols, which benefit brain health and improve cardiovascular disease risk factors. Just 1 cup per day can improve cognition. Salmon—it's one of the best sources of omega-3 fatty acids. Just make sure to opt for wild Atlantic salmon due to its high omega-3 and low mercury content. Eating salmon 2–3 times per week should get you the recommended amount of dietary omega-3.

Three "superfoods" that I think everyone should eat weekly, if not daily: Dark leafy greens—they're a great source of magnesium, which most people are deficient in, plus folate and vitamin K. Blueberries—they're rich in polyphenols, which benefit brain health and improve cardiovascular disease risk factors. Just 1 cup per day can improve cognition. Salmon—it's one of the best sources of omega-3 fatty acids. Just make sure to opt for wild Atlantic salmon due to its high omega-3 and low mercury content. Eating salmon 2–3 times per week should get you the recommended amount of dietary omega-3.

Dr. Rhonda Patrick

86,664 次观看 • 1 年前

Supplementing with omega-3 fatty acids slows biological aging. Combining omega-3s with vitamin D and exercise has an additive effect, translating to ~3 months of slowed biological aging. These were the results of the 3-year-long DO-HEALTH study, which Prof Steve Horvath believes is one of the strongest pieces of evidence that simple interventions (that also likely correct a deficiency) are powerful ways to slow or reverse the aging process. We discuss this study and more in the latest episode of the FoundMyFitness podcast.

Supplementing with omega-3 fatty acids slows biological aging. Combining omega-3s with vitamin D and exercise has an additive effect, translating to ~3 months of slowed biological aging. These were the results of the 3-year-long DO-HEALTH study, which Prof Steve Horvath believes is one of the strongest pieces of evidence that simple interventions (that also likely correct a deficiency) are powerful ways to slow or reverse the aging process. We discuss this study and more in the latest episode of the FoundMyFitness podcast.

Dr. Rhonda Patrick

493,715 次观看 • 2 个月前

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

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

513,930 次观看 • 4 个月前

The Alzheimer's Shield is REAL. And it's being ignored. New research reveals a staggering 73% of Alzheimer's cases could be PREVENTED. The key? A powerful nutritional synergy that mainstream medicine is overlooking. Here's the game-changing discovery👇 1. The Brain Shrinkage Crisis Your brain is literally SHRINKING. Why? Omega-3 levels have crashed. These fats are so vital, the more Omega-3 you have, the more physical brain matter you have. It's the foundation of cognition. 2. The "SMASH" Protocol You can't reverse the trend without the right fuel. The solution? SMASH it: - Salmon - Mackerel - Anchovies - Sardines - Herring These oily fish are your brain's best defense. 3. The Critical Co-Factor You're Missing But here's the plot twist Omega-3s are NOT a solo act. Oxford University researchers made a landmark discovery: Omega-3s and B vitamins are an inseparable duo. One DOES NOT work without the other. B12, critical for brain health and found in meat/fish/eggs, is poorly absorbed as we age. Vegans are at extreme risk with ZERO natural B12. 4. The 73% Reduction Protocol The Oxford study gave B vitamins to people with pre-dementia. The results were explosive, but ONLY in those with sufficient Omega-3. In this group, brain shrinkage was slashed by 73% in just one year. Let that sink in. Alzheimer's is brain shrinkage. They found a way to stop it. The Bottom Line: You must address BOTH. - No Omega-3? Your B vitamins can't do their job. - No B Vitamins? Your Omega-3 is ineffective. This is the powerful, synergistic shield your brain needs. It's not just about one pill or one food. It's about the alliance. Share this vital information. It could save a mind.

The Alzheimer's Shield is REAL. And it's being ignored. New research reveals a staggering 73% of Alzheimer's cases could be PREVENTED. The key? A powerful nutritional synergy that mainstream medicine is overlooking. Here's the game-changing discovery👇 1. The Brain Shrinkage Crisis Your brain is literally SHRINKING. Why? Omega-3 levels have crashed. These fats are so vital, the more Omega-3 you have, the more physical brain matter you have. It's the foundation of cognition. 2. The "SMASH" Protocol You can't reverse the trend without the right fuel. The solution? SMASH it: - Salmon - Mackerel - Anchovies - Sardines - Herring These oily fish are your brain's best defense. 3. The Critical Co-Factor You're Missing But here's the plot twist Omega-3s are NOT a solo act. Oxford University researchers made a landmark discovery: Omega-3s and B vitamins are an inseparable duo. One DOES NOT work without the other. B12, critical for brain health and found in meat/fish/eggs, is poorly absorbed as we age. Vegans are at extreme risk with ZERO natural B12. 4. The 73% Reduction Protocol The Oxford study gave B vitamins to people with pre-dementia. The results were explosive, but ONLY in those with sufficient Omega-3. In this group, brain shrinkage was slashed by 73% in just one year. Let that sink in. Alzheimer's is brain shrinkage. They found a way to stop it. The Bottom Line: You must address BOTH. - No Omega-3? Your B vitamins can't do their job. - No B Vitamins? Your Omega-3 is ineffective. This is the powerful, synergistic shield your brain needs. It's not just about one pill or one food. It's about the alliance. Share this vital information. It could save a mind.

Camus

176,435 次观看 • 9 个月前

What micronutrients improve aging? There's no excuse for some of the widespread micronutrient deficiencies, especially in light of the fact that many may play a role in aging. Devoted to the ‘low hanging fruit’ of aging, I think many of you may enjoy this episode. TIMESTAMPS: (00:00) Introduction (01:10) Vitamin D deficiency (08:26) Magnesium's critical role in DNA repair (11:55) Dietary magnesium sources (13:11) Magnesium supplements (14:20) Exercise staves off age-related disease (14:58) Genetic SNPs & vitamin D deficiency (20:15) Low omega-3 intake from seafood (22:28) ALA's conversion into EPA & DHA (25:21) Omega-3 index (28:33) How omega-3s reduce inflammation (30:45) Omega-3s & muscle disuse atrophy (31:44) Don't avoid fish during pregnancy (34:08) Omega-3s are a low-hanging fruit (35:52) How to choose an omega-3 supplement (40:03) Why stressors benefit your genes (46:20) How to choose an exercise regimen (47:15) “Exercise snacks” (49:30) Brain benefits of lactate from vigorous exercise (52:29) Exercise & circulating tumor cells (54:36) Rhonda's workout regimen (55:44) Exercise for combating sleep deprivation (58:38) Exercise may be the best longevity "drug" Interview by Dr. Kalea Wattles (Dr. Kalea Wattles) originally for the ‘Pathways to Wellbeing’ podcast from The Institute for Functional Medicine (The Institute for Functional Medicine (IFM)).

What micronutrients improve aging? There's no excuse for some of the widespread micronutrient deficiencies, especially in light of the fact that many may play a role in aging. Devoted to the ‘low hanging fruit’ of aging, I think many of you may enjoy this episode. TIMESTAMPS: (00:00) Introduction (01:10) Vitamin D deficiency (08:26) Magnesium's critical role in DNA repair (11:55) Dietary magnesium sources (13:11) Magnesium supplements (14:20) Exercise staves off age-related disease (14:58) Genetic SNPs & vitamin D deficiency (20:15) Low omega-3 intake from seafood (22:28) ALA's conversion into EPA & DHA (25:21) Omega-3 index (28:33) How omega-3s reduce inflammation (30:45) Omega-3s & muscle disuse atrophy (31:44) Don't avoid fish during pregnancy (34:08) Omega-3s are a low-hanging fruit (35:52) How to choose an omega-3 supplement (40:03) Why stressors benefit your genes (46:20) How to choose an exercise regimen (47:15) “Exercise snacks” (49:30) Brain benefits of lactate from vigorous exercise (52:29) Exercise & circulating tumor cells (54:36) Rhonda's workout regimen (55:44) Exercise for combating sleep deprivation (58:38) Exercise may be the best longevity "drug" Interview by Dr. Kalea Wattles (Dr. Kalea Wattles) originally for the ‘Pathways to Wellbeing’ podcast from The Institute for Functional Medicine (The Institute for Functional Medicine (IFM)).

Dr. Rhonda Patrick

523,908 次观看 • 2 年前