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How Vitamin D, Omega-3s, and Exercise May Increase Longevity - Patrick Nov 2023

YouTube 1 hour

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.

Sections
  • 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 age-related disease
  • 14:58 - How genetic SNPs can affect vitamin D deficiency risk
  • 20:15 - Low omega-3 intake from seafood is a top-6 preventable cause of death
  • 22:28 - Why ALA's conversion into EPA & DHA is inefficient
  • 25:21 - Omega-3 index: Optimal levels & ties to increased life expectancy
  • 28:33 - How omega-3s reduce inflammation, a key driver of aging
  • 30:45 - Omega-3s protect against muscle disuse atrophy
  • 31:44 - Why avoiding fish during pregnancy is a huge mistake
  • 34:08 - Omega-3s are a low-hanging fruit for improving cardiovascular & brain health
  • 35:52 - What to look for when choosing an omega-3 supplement
  • 40:03 - Hormesis: Why intermittent stressors are beneficial
  • 46:20 - How to choose an exercise regimen
  • 47:15 - “Exercise snacks” reduce all-cause & cancer-related 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"

65+ VitaminDWiki pages have EXERCISE in the title

This list is automatically updated

Items found: 71
Title Modified
1 in 3 died after hip fracture but only 1 in 14 if add Vitamin D and exercise – RCT April 2017 19 Apr, 2017
2 Vitamin D pills per month may be as good as 10 hours of exercise - Nov 2018 14 Nov, 2018
2.5 X reduced risk of cancer in 70 year-olds by a small amount of Vitamin D, Omega-3 and exercise – RCT April 2022 25 Apr, 2022
2X less muscle soreness after exercise if Omega-3 index higher than 4 – RCT 2014 23 Dec, 2019
4000 IU increased peak power in exercise vs placebo April 2010 27 Jul, 2015
4000 IU vitamin D and exercise for overweight – PhD 2010 02 Jul, 2011
Benefits of Micronutrients, fasting, saunas, intense exercise, cold showers – Patrick April 2018 21 Apr, 2018
Bones helped by Vitamin D, Physical Exercise, etc (this time - Bariatric Surgery) – RCT March 2016 30 Aug, 2017
Bones not helped by tiny Vitamin D and Mg, for a short time with no exercise - Feb 2023 11 Feb, 2023
Breast Cancer probability reduced 12 percent with daily hour of (outdoor) exercise – March 2014 20 Mar, 2014
COVID fought by Vitamin D as well as both mild and intense exercise - March 2022 09 Mar, 2022
Depression treatments: diet, exercise, bright light, Vitamin D, B12, Omega-3, Zinc, Music, etc. – May 2019 08 Dec, 2019
Diabetes 3X more likely if little aerobic exercise (perhaps low vitamin D) March 2016 24 Mar, 2016
Diabetes 50X less likely if 30 ng of Vitamin D and intense exercise – April 2018 11 Nov, 2020
Diabetic inflammation synergistically decreased by Vitamin D and exercise – RCT June 2022 09 Oct, 2022
Doggie dementia 6.5X more likely if not get exercise (probably low vitamin D) - Aug 2022 27 Aug, 2022
Elderly falls reduced 3.6 times by 900 IU of vitamin D and simple exercise – RCT Nov 2016 15 Nov, 2016
Exercise and Vitamin D are synergistic - many studies 09 Apr, 2023
Exercise capacity (VO2) 25 percent higher if high level of vitamin D – Dec 2015 23 Jan, 2016
Exercise improves bone strength (good), but not bone mineral density (can be measured) – RCT Oct 2021 08 Oct, 2021
Exercise Performance improved by Vitamin D or Magnesium – 2021 05 Jun, 2022
Exercise plus vitamin D increases elderly muscles (Nordic walking in this case) – RCT Sept 2018 14 Sep, 2018
Exercise reduces cancer deaths, Magnesium RDA reduces deaths even more – Aug 2019 23 Aug, 2019
Exercise times vs Vitamin D from the sun - Feb 2025 07 Feb, 2025
Exercise training by seniors may benefit from as little as 800 IU of vitamin D – Sept 2021 01 Oct, 2021
Exercise-induced muscle damage fought when enough vitamin D used for long enough – review Sept 2022 24 Sep, 2022
Hip fracture recovery best with home exercise plus Vitamin D – RCT Dec 2018 12 Dec, 2018
How Not To Age book (diet, exercise, supplements) Dr. Greger - Dec 2023 10 Dec, 2023
How vitamin D helps exercise (IGF) – RCT Nov 2016 20 Nov, 2016
How Vitamin D, Omega-3s, and Exercise May Increase Longevity - Patrick Nov 2023 10 Nov, 2023
Intense exercise increases vitamin D receptor activation 26 Dec, 2021
Less muscle inflammation after exercise if high level of Vitamin D (50 ng) -July 2021 08 Jul, 2021
Life-extension, improved healthspan: Diet, Exercise, Omega-3, Vitamin D - many studies 09 Dec, 2023
Little increase in muscles by adding exercise, protein and Vitamin D for 10 days (no surprise) - Feb 2025 24 Apr, 2025
Live 7 years longer free of major disease if eat well, not smoke, not obese, moderate drink and exercise (100,000 people) – Jan 2020 22 Feb, 2020
Metabolites of vitamin D and exercise - May 2010 02 Jul, 2010
Most exercise occurs in the evening (when there is little or no Vitamin D) – July 2017 18 Mar, 2021
Muscle pain in obese women reduced by aerobic exercise plus 50,000 IU Vitamin D - RCT May 2021 27 Aug, 2023
Muscles not improved by just Vitamin D weekly (also need exercise) – Dec 2019 17 Dec, 2019
Muscles of senior women not helped by just vitamin D (also need exercise) – Aug 2019 10 Aug, 2019
New Depression reduced: 7% by Vitamin D, 7% by physical exercise, 23% by the combination – June 2025 21 Mar, 2025
Off Topic – Light exercise extend life by 4.5 years – perhaps more than vitamin D – Nov 2012 14 Nov, 2012
Off Topic: Exercycle for high-intensity exercise with UV 11 Dec, 2021
Outdoor exercise better than indoor for postmenopausal women (no mention of vitamin D) – Dec 2014 06 Dec, 2014
Overweight women got 3X benefits from 8 weeks of Omega-3 and exercise vs placebo – RCT Dec 2015 15 Dec, 2015
Poor food, little intense exercise again associated with low Vitamin D (and more COVID-19 in this case) – July 2021 07 Jul, 2021
Postmenopausal women need Vitamin D, protein and exercise to prevent loss of muscle and bone – Aug 2018 21 Aug, 2018
Postmenopausal women with higher vitamin D exercised more – Mar 2011 20 Mar, 2011
Rate of injuries from falls cut in half by just 800 IU of vitamin D and exercise – RCT May 2015 13 Sep, 2015
Reduce aging with Vitamin D, Omega-3, Magnesium and Exercise (Patrick video) - March 2024 06 Mar, 2024
Resistance exercise combined with Vitamin D is great for seniors – meta-analysis July 2017 24 Aug, 2017
Resistance exercise increases Vitamin D receptor for a few hours (in rats) – Oct 2015 17 Oct, 2015
Sarcopenia (muscle loss) fought by Vitamin D, exercise and protein - many studies 11 Jul, 2023
Sarcopenia reduction: Protein, Leucine, Omega-3, Vitamin D, and exercise - hypothesis Aug 2018 30 Jan, 2020
Senior men with good vitamin D exercised more and had less metabolic syndrome – May 2023 11 May, 2023
Seniors can restore lost muscle (Sarcopenia) – first restore vitamin D, then exercise – July 2018 13 Jul, 2018
Seniors getting Vitamin D (but no exercise) for 3 months failed to increase muscle strength – RCT June 2018 03 Jul, 2018
Seniors who increased vitamin D got more physical exercise – Feb 2011 15 Mar, 2011
Sweating (sunbathing, intense exercise, sauna) removes toxins and increases Nitric Oxide 28 Sep, 2018
T2 Diabetes helped by aerobic exercise, adding 1200 IU vitamin D helped even more – RCT Sept 2014 10 Jan, 2015
Treadmill exercise helps (Diabetics in this case) - Jan 2022 30 Jan, 2022
US truckers die 16 years sooner (UVA-low Vitamin D, obesity, little exercise) 19 Oct, 2023
Vitamin C is as good as exercise at reducing cardiovascular problems - Sept 2015 04 Jan, 2022
Vitamin D and Calcium do not increase bone density (also need exercise, Mg, K2, protein etc.) – RCT Aug 2019 28 Aug, 2019
Vitamin D and Calcium does not increase bone density (also need exercise, Mg, K2, protein etc.) – RCT Aug 2019 27 Aug, 2019
Vitamin D and exercise after hip fracture surgery – far fewer deaths – July 2016 23 Aug, 2017
Vitamin D creates autophagy, as does calorie restriction and high intensity exercise – Feb 2013 11 Feb, 2013
Vitamin D Omega 3 and Exercise are being used in controlled trial to support healthy ageing – Feb 2012 24 Nov, 2012
Vitamin D raised after intense exercise if initially low and can burn fat – June 2022 27 Jun, 2022
Vitamin D, Muscle Function, and Exercise Performance in kids – June 2010 09 Jun, 2010
What is the easiest way to get healthy: Vitamin D, Healthy Food, or Exercise 16 Sep, 2018

2 more YouTube videos by Dr. Rhonda Patrick on Vitamin D

16+ VitaminDWiki pages with RHONDA or PATRICK in title

This list is automatically updated

Items found: 21
Title Modified
Autism, Vitamin D, and serotonin - Patrick interview by Mercola Feb 2016 14 Feb, 2016
Benefits of Micronutrients, fasting, saunas, intense exercise, cold showers – Patrick April 2018 21 Apr, 2018
Benefits of Omega-3s - video and transcript - Patrick - Nov 2023 29 Nov, 2023
COVID probably fought by Vitamin D, might need 50 ng - Dr. Patrick Nov 8, 2021 21 Jul, 2022
COVID-19 fought by Vitamin D or Heat - Drs Seheult and Patrick video - March 3, 2021 07 Mar, 2021
High Omega-3 index increases longevity, even among smokers - Patrick Jan 2024 17 Jan, 2024
How Vitamin D, Omega-3s, and Exercise May Increase Longevity - Patrick Nov 2023 10 Nov, 2023
Long-haul, VAERS, Ivermectin, vaccines, etc. Drs. Seheult, Patrick: Video with table of contents - Sept 17, 2021 21 Sep, 2021
Longevity experts take Vitamin D, Omega-3, and Magnesium - Patrick video Sept 2023 10 Nov, 2023
Micronutrients, methylation, epigenetics, longevity podcast by Rhonda Patrick and Tim Ferriss - June 2015 22 Jun, 2015
More People Would Supplement With Vitamin D If They Knew THIS - Rhonda Patrick video Aug 2024 15 Aug, 2024
Off topic – Outline of 2 hour health webinar by Dr. Patrick – Oct 2017 12 Oct, 2017
Omega-3 decreases heart disease and COVID: Harris and Patrick, video and transcript - Dec 2021 07 Dec, 2021
Reduce aging with Vitamin D, Omega-3, Magnesium and Exercise (Patrick video) - March 2024 06 Mar, 2024
Resveratrol benefits health in many ways - Dr. Patrick Sept 2019 26 Sep, 2019
Standard Omega-3 not get past blood-brain barrier in seniors at high risk of Alzheimer’s – Patrick hypothesis Oct 2018 25 Dec, 2018
The Dangers of Vitamin D Deficiency (and why you should supplement), Video and transcript, Patrick - Nov 2023 29 Nov, 2023
The Longevity and Brain Benefits of Vigorous Exercise - Patrick video Dec 2023 05 Dec, 2023
The Science of Magnesium and Its Role in Aging and Disease - Patrick March 2024 20 Mar, 2024
Vitamin D overview by Rhonda Patrick – Oct 2022 07 Oct, 2022
What's the Optimal Level of Vitamin D (50-60 ng) - Patrick Jan 2025 15 Jan, 2025

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15257 Vitamin D Update Journal has published free PDFs since 2018 816
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16179 An OBGYN has been giving high-dose Vitamin D for pregnancies for over a decade - video Sept 2025 914
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15425 I Might Get Banned for This... (vitamin D video) – July 2024 1376
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How Vitamin D, Omega-3s, and Exercise May Increase Longevity - Patrick Nov 2023        
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