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In today's episode, I'm bringing you along to the American Academy of Anti-Aging Medicine's Longevityfest Conference, where I had the honor of presenting a keynote last December. We'll explore some foundational yet effective tactics to enhance longevity and prevent diseases. Additionally, we'll delve into more intensive lifestyle modifications that, despite their demands, offer significant longevity benefits.

In this episode, I discuss:

• (00:00) Introduction
• (04:48) The importance of vitamin D
• (09:08) How vitamin D deficiency affects all-cause mortality risk
• (12:34) Optimal vitamin D levels & supplementation
• (14:20) Why magnesium deficiency impairs DNA damage repair
• (18:00) Dangers of inadequate omega-3 intake
• (20:17) The correct omega-3 index level
• (24:42) How to correct vitamin D, omega-3, & magnesium inadequacies
• (26:27) Vigorous exercise is the best longevity drug
• (28:00) How increasing VO2 max affects life expectancy
• (32:46) Protocols for increasing VO2 max
• (35:37) How to measure VO2 max
• (36:44) What it takes to reverse 20 years of heart aging
• (39:41) Blood pressure benefits of vigorous exercise
• (40:58) The BDNF brain benefits of vigorous exercise
• (44:08) How vigorous intensity exercise improves focus & attention
• (45:21) Exercise protocols for maximizing BDNF
• (46:23) Anti-cancer effects of vigorous exercise
• (48:40) The benefits of exercise snacks ​

Watch this episode on YouTube

Show notes are available by clicking here