How Vitamin D, Omega-3s, & Exercise May Increase Longevity | Dr. Rhonda Patrick
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- čas přidán 1. 06. 2024
- 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.
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Institute for Functional Medicine Podcast: • Pathways to Well-Being
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Chapters:
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"
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#vitamind #omega3 #magnesium #aging - Věda a technologie
Graphics and studies on the video. Yay or nay?
Chapters:
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"
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Support the show and join my monthly Q&A: www.foundmyfitness.com/crowdsponsor
Great info Rhonda, thank you for putting all these together, please keep including graphics and studies in your videos. They are really helpful for visual learners
Yay!
Yes i got on here to ask for those graphs that flashed by! Love this!
❤🧡💛💚 Yay! 😃 💙💜🤎🖤
Yay for sure. I'm a visual person and it helps retain the information. Keep them longer if possible.
The magic elixir: exercise.
Though personally I would not target longevity but rather quality of life.
Quality of life is my care too but I think the two go together
@@AJ-bf1gz To be fully forthcoming, I have the longevity genes. Met my two Norwegian great grandmothers who were in their mid-1990s when I was a pre-adolescent child.
Still maintain that there is no point in living forever if you cannot move or think.
That is the problem, people will only consume more to get healthier and thus older. The planet will pay the price by getting ruined for this.
@@AJ-bf1gz Not really. A person can have quality life, and die suddenly from any disease.
As a biochemist, I tend to regard online health purveyors with skepticism. But listening to this, I am impressed. For example, the Dr often states the difference between the associations -- which we typically get from observational studies, and causality, which is hard to determine especially with whole humans. She also ties her discussion to enough modern biology and science so that the motivated have a good starting point to learn more. Biology is really complicated, and she does a good job of explicitly distilling practical knowledge from ongoing research. I'll be tuning back in.
We're have you been my friend. Rhonda is on the cutting edge of R&D re longevity and healthspan.
@@casper98204I generally have stuck to the primary literature.
She has a PhD in cell biology and has been presenting researched based information for years. Glad she impressed you, lmao.
@@sustainablelife1stthere are a lot of us PhDs out there. Generally we aren't great at speaking to a wide audience. We can also be reluctant to give people more confidence in research results than may be warranted. Unfortunately there aren't that many robust large clinical trials for health practices/ diets that aren't easily monetized. People tend to promote their own research as that's how we succeed.
If you've only now discovered Dr. Rhonda Patrick, you're late to the party
Dr. Patrick is a Rock Star when it comes to Education, Information, and the ability to relay knowledge to the laymen.
Yes mate. She will be surely the "general health manager" of a future society !
My two favorite subjects... Vitamin D and Omega 3!! ❤
Check out Georgi Dinkov's work on how amazing Vitamin D is, but also how Omega-3 is the biggest supplement scam of the century. They are even more unstable than Omega-6s and only provide benefit in the COX-LOX pathways when you're eating so much linoleic acid in your diet. Low O6 > high O3
D3 with K2 (keeps the calcium going to the bones and not stopping and staying in soft tissues), and Omega 3. Sunlight is the best, yet isn’t always gotten with inside jobs and responsibilities.
Rhonda Patrick is the best. Love that she never hesitates to name the mechanisms and chemicals involved.
This woman needs to be protected at all cost!
Yep ! E v e r y genius please !
The Doctor nailed it when she mentioned the health benefits of exercise, if one could put those benefits into a bottle it would very valuable, better than anything else.
She's not a doctor
@@annelizabethnugent6089 PhD is a doctoral degree. A PhD entitles a person to use the title doctor.
@@annelizabethnugent6089doctor in medicine you mean.
@@annelizabethnugent6089she is a doctor.
@@annelizabethnugent6089 Uhh...yes, she is.
There are so many voices out there providing information. Some may be right but the delivery is suspect. Dr. Patrick is like a light cutting through it all. The depth of her research and knowledge immediately validate her positions. I trust very few experts but everything she says is validated, tested and researched and I trust her at the highest level.
Its sad, all these researchers, all of them, including David Sinclair who now dyes his hair and recently started uses videochat "beautify" filters which hide wrinkles in videocall interviews all look like they've been aging more or less at a normal rate over the past decade, if you go back and look at their older videos from 10 years ago they looked 10 years younger.
@@2drealms196 Skin is one of the least consequential aspects of longevity, but the most visible. You can have very wrinkly skin and still be extremely healthy and live a very long and functional life. Same with grey hair -- most people just get grey hair when they'll get grey hair, and there isn't much to be done about it (as of yet).
We are on the cusp of some stuff in mouse trials (robust rejuvenation of elderly mice doubling their natural lifespan and making them functionally young again), but until then, most of the health and longevity impacting options we had were focused on improving cardiovascular, muscular, and brain health and keeping our organs in a youthful condition.
@@2drealms196 very interesting point. I really like Dr Rhonda, I only first saw her a few months ago on her first Joe Rogan Podcast which was about 6 years ago. I've since watched many of her videos, but the jump of about 6 years in time from that first one to now, there was a big difference, even she has aged a lot. I also had not watched Rogan in about five years and I was shocked how much his face had aged.
I’m vegan. My daily intake is a protein smoothie made with 40 grams of pea protein powder mixed with frozen organic strawberries and dark sweet cherries, almond butter, ceylon cinnamon and Stevia. In addition, I take the following supplements, which I did a ton of research on for not only the right dosage, but also for the cleanest and the most bio-available versions, and of course, all vegan. L-Citruline, B12-Complex, Omega-3, Zinc, Potassium,Tart Cherry, Quercetin, Saw Palmetto, Selenium, Calcium, Creatine HCL, BCAA powder. I've been on this diet for over three years now. I weight lift and walk/hike.
I just turned 67, and feel 37.
Cheers!
Glad there is another vegan on this thread!! Totally agree with you and am taking very similar supplements as you and at 63 years of age, am still running and lifting and not an once of fat on me!! Ran 15 marathons while being vegan! Ignorance still prevails sadly.... Vegan forever xxx
We're gonna live forever . . . 💪💜☀ Cheers! 🤜🤛@@natgarrison2300
It was an awesome listen, but I find it interesting she didn’t mention algae as an option for omega 3 supplementation. We literally don’t have the fish resources for all humans to get an adequate omega 3 level. Algae is the first source of omega 3.
Exactly! And that's version of omega 3 I use(Amandean) . @@Katvictoria2
What BCAa powder do you use?
Dr Rhonda Patrick for Health Minister! We need you so bad! Alex in Norway, retired practioner.
I love Dr.Patrick's soothing speaking voice.
I'm horrified by your comment,,
@@lightbeingpontifexthat's tame. I like her silky smooth skin. Too much clothes tho...bummer
The best host I've ever experienced on the net.... I love how she listened without interrupting. This allows the audience to stay focused and learn without being confused.
Agreed, the host was perfect. Unfortunately I didn't catch her name.
Rhonda is beyond wonderful. I'm glad she talks at length. She has a lot to say and she says it very clearly and cogently. A very smart, articulate woman.
Used to be obsessed with longevity, then got brain cancer at 31. So, ageing is one problem I don't have to worry about anymore!
Not many people know but brain cancer kills more people under 40 than any other cancer, and treatments haven't improved in 50 years.
Sorry to hear that friend.
hopefully you are familiar with low carb/ketogenic diets and fasting, some people experience truly amazing results
I’m sorry to hear that, I wish the best for you! I was a radiation therapist who treated cancer patients and I never thought I would be a patient. Breast cancer diagnosis at the age of 43, no history of cancer in my family. When everyone says, “Don’t get old” I always say I do want to get old.🥰 Hang in there, I have read some incredible stories of survivors. Stay positive, don’t give up and surround yourself with loved ones and positivity! ❤
@@amya9597you are an amazing human. I can tell . God bless you and will give you many many more years of health life. ❤
@@Bigboro
Oh my gosh, you are so sweet! Thank you so much, you made my day! 🥰❤️🙏
One of the most important things that Dr. Rhonda Patrick does is cite and share the original sources of the published research. I so appreciate her research of the research! And also her enthusiasm! and her willingness to share what she knows, and what she does in her own life. Thank you Rhonda for your work!
I’m 76 year metabolic super power that agrees with you. At 70 I was a metabolic disaster and when told I made it to type #2 diabetes, that’s when my overall recovered started, I’ll say I’ve listened and do things you talk about all the time. My Daly transportation is feet or my electric Unicycle and that draws a lot of attention that gives me a chance to tell people how I’m aging backwards. 🤦🏼
I couldn’t agree more with the ability to age backward. I too am early 70’s and feel like it’s another prime of life. I look great and feel healthier and better
daily. We were lied to about age . There is no reason to get decrepit and ugly except if we deny ourselves proper food, exercise and supplements.
Avoid ALL junk food and fast food outlets . If we eat the food offered to us as the AMERICAN DIET, we are doomed. Think for yourself .
For yrs my D level was dangerously low even w/ regular & elevated supplementation until I started taking K2 w/ it.K2 seemed to make all the difference!
Dear Dr. Rhonda Patrick, your podcasts are very knowledgeable and practical. You are the best expert on healthy living and longivity.
Together with Dr. Eric Berg and Dr. Dave Sinclair - a real DREAM TEAM indeed !!
@@AL_THOMAS_777lol Sinclair? The NMM and resveratrol scammer? Tell that to GSK pharm 😂
It's really important to highlight that the RDA for Magnesium of 320mg for adult women and 420mg for adult men is ELEMENTAL.. it's not the salt value written on the side of the bottle. A 500mg tablet has typically about 50mg of elemental magnesium. It's crucial to highlight the difference.
Dr. Rhonda is one of the smartest doctors I've seen on YT and love listening to her!!!
Well she's smart indeed but when she recommends oxalates loaded foods to increase our magnesium intake she's not that smart.
The magnesium amounts contained in plants and the magnesium amounts we can absorb from these plants are two different things and she should know that.
@@Noegzit it seems very likely that you're smarter and better researched on these topics. Perhaps you should start a channel.
also Dr. Greger from nutritionfacts
@@zed5129 Thanks for the idea Zed, but for now I still have a full-time job (for a few years) and I'm happy to be just an end-user : as a hobby I watch many videos, read numerous books and even read a reasonable amount of scientific papers when I'm really motivated to learn more on a particular subject. As my scientific formation was more oriented towards mathematics I'm also very far from having the level in biology / medicine that many channels owners I follow (Rhonda Patrick included). She's great and I was even one of her patreons for a couple of years before I gave up after having watched too much videos about the supposed benefits of cruciferous and leafy greens. Honestly I prefer when she interviews great scientists like Satchin Panda, Guido Kroemer, Chris McGlory or Judith Campisi than when she gave us her recipe for a "healthy" green smoothie🤢🤮.
She's not a doctor
Dr. Patrick is the only one on YT that always circles back to the most important supplement - Exercise!
Dr Patrick is an amazing human being. All this important information given freely to everyone with kindness and concern for the health of humanity. And no ego trip.
Excellent talk !!! Thank you. I need to make exercise a habit (again). I let life detour me. But , danced and worked out through my 30's, 40's & was very physically active 50' - early 60's. Unknowingly, stopped when it is most important for the rest of my life. Almost 70 & feeling the limitations.
Ditto...
It’s never too late to benefit from exercise.
Yes, get moving 💪
66 here. Let's get moving !!
As a 26 year old I really appreciate the title saying “improving aging” instead of “anti-aging”. I want to look forward to aging so thank you for using positive words!
hormone replacement therapy has helped me age (57 Female at birth) well. I have 2 older sisters that did not use HRT and they have teeth & bone loss, depression & anxiety, chronic pain & a myriad of symptoms that I do not experience.
they may also have lyme disease
which causes joint pain
see a lyme literate doctor
The trouble with Kale and Chard for Magnesium is they are also high in Oxalates, thereby putting you at risk for kidney stones.
Also kale is high is the heavy metal thallium as it uptakes it from the soil which is contaminated ...I tested high in thallium after doing kale smoothies for a while ugh ..
binds to calcium
Take calcium citrate or lemon juice. It binds to the oxalates. I used to get kidney stones on keto because everything has oxalates of what’s allowed on keto. It did the trick for me. Electrolyte drinks (sans sugar) also help.
high in calcium which is not good for osteoporosis
I just spent 4 days snowed/iced in in ALABAMA with a kidney stone moving. Never had one before but over this last year its bothered me on and off. Just happened to hit now😢😖 I DON'T drink, smoke, do drugs, nor take any big pharma meds.. I'm thinking high fructose corn syrup and oxalates to which I didnt pay attention in the prior years. It's eased off today thank GOD 🙏 been taking D3, K2 mek7, magnesium glycinate, potassium, zinc,
selenium, omega 3 oil, B12, B1, Elderberry syrup w/ echinacea, astragalus, vit C, milk thistle
Take Vitamin D with K2 and Magnesium to fully absorb.
Plus taking you need vit D with your omega 3 if you want cognitive benefits
Vitamin A is also important when taking D+K2.
Dr. Kate Rheaume Bleue explained this well in her book on Vitamin K2
Thanks for the sunmary
So Grate .I bick with retired postal workers 3 too 4,000 miles per yr . All 68 too 72 yr.olds. I think not enough HIIT , but miles--- I preach walnut,fish,berries &flax seed in oats. Thank you keep up the good work.
I did a similar experiment on myself about 5 years ago, i went from Omnivore to keto to vegan, 3 months keto followed by 3 month whole food vegan. My total cholestrol went from 5.5 to 7.6 , ldl went from 4 to 6, hdl went up slighlty. Triglyceride 1.5. on the vegan diet total droped to 4.9, ldl 4 and hdl plumited to the lowest i have ever seen at 0.65. triglycerides doubled 3.3. curently back on omnivores diet.
❤14.22. Exercise is the number one thing according to Dr Rhonda Patrick! Being physically active! Moving.
Nice stuff Rhonda. Thanks for debunking the myth about fish consumption in pregnancy, lactic acid in exercises and all that information about vitamins . As usual I enjoy listening to your podcasts which is full of useful information. Keep it coming. Blessings
If only it was a myth! Consumption of piscivorous fish from the Maroni basin (French Guiana) by pregnant women is officially not recommended by French Health authorities. In this area only 20g of fish a day are enough to put you at risk. Sadly one of my colleague stationed in Guyana for a few years gave birth to an abnormal child because she had been contaminated by mercury during her pregnancy.
The problem with advocating 8 billion people eat more seafood is that it's not at all sustainable.
That statement is one of the dumbest comments on CZcams I’ve ever seen. As if a CZcams video would cause species extinction
@@kellysmyth2337 I'm not speaking to just this video, but the idea, which is not only propagated by this single video, but is present in multiple media channels and types. It's still not sustainable, just as the whaling industry, or other similar hunting activities were unsustainable. The fishing industry is borderline at the moment as it is.
I am 67, a Sourh Indian lady, and agree fully that exercise makes one really fit, especially after 50+.
I do the 100 meters in 18 seconds and recently won the bronze in the World TCS 10 k with a timing of 1 hour 9 mins.
I coach tennis and teach piano on weekends.
My 5 young grandkids are impressed.
I am a life long ricebased vegetarian.. 2 years zgo I threw out dairy and extra oil after listening to Doctor John McDougall.
I take no supplement other than B12.
Sunshine gives me vitamin D and nuts and fruits give me other vitamins.
Please check your Vit D levels. If you are darker skinned it harder to get the vit d through sunlight
Love Rhonda, a wealth of knowledge. Great presenter too for allowing her to speak freely :)
Rhonda, you are always looking younger. Congratulations on your discipline.
It's so nice to hear an articulate, educated person speaking about a subject based on sound research.
I just wanted to say it is great that you are not making a tradeoff for more content. Many good channels getting into the grind of at least 1 video each weak and then they include more and more topics and more and more trending guest. which finally removes the initial value proposition and makes them just another youtuber for views.
This channel keeps the quality high since 10 years already. So thank you.
There is a wide range of recommendations on the optimum level of vitamin D3 in blood with many stating between 20 and 50 ng/ml. However, there is clear data showing to have the optimum immune response the level needs to be over 50 ng/ml with an upper limit of 100 ng/mml though there is little evidence of toxicity from high levels and 30,000 IU per day can be taken for several weeks to achieve the desired value. As for omega 3 the only safe fish are the small ones - sardines, anchovies, mackerel or Alaska salmon with farmed salmon a health risk. Omega oils other than from krill may well be a poor form due to the extraction method using solvents.
Cholecalciferol - Vitamin D3 is the main ingredient in d-Con rat poison so no more than 400 IU max from a synthetic unregulated source. A rat is 90% dna of a human. B12 has cyanide in it so no more than 2.4 mcg per day from a synthetic unregulated source.
I heard a doctor say, take a total of one gram a day of a variety in combination of different magnesium types as in orotate, threonate, citrate, tirosine, and etc., divided up throughout the day. My question is, how do you take the capsules: with water, juice, or certain foods or certain other supplements? Thank you. I loved this
discussion.
The young lady who acts as moderator (for want of a better term) of this presentation has OUTSTANDING elocution (diction.) Her consonants are crystal clear. And her grammar is perfect, too. One wishes she could give speaking lessons to the other mush-mouths who babble and blather and fumble as they try to speak before a camera for You Tube. CONGRATULATIONS, Young Lady... you are a Winner. Keep up the good work !
"Graphics and studies on the video. Yay or nay?"
YAY!
I heard about Rhonda Patrick a few years ago. While there are more things I could do, I'm slowly implementing new habbits. I've managed to get my vitamin D levels under control and I noticed a huge difference once I stopped being vitamin D deficient
I know many people lived over 8 0. Years never taken vitamin , regularly balanced. Homemade cooked foods fruits vegetables .
I know many people who didn't live over 80. They are only homemade and balanced to their knowledge. No vitamins.
The impact of inflation on eating healthy cannot be understated. Thank God fasting not affected by inflation,,,
You are exceptional
Scientist and human being
My mum had breast cancer, thankfully remissed, and her doctor told her to avoid all supplements to prevent a relapse, because, she said "contain estrogen". I know certain vitamins are not recommended, like certain B vitamins, but I also heard something similar about omega 3 and D3, when dealing with patients surviving breast cancer. Can you please address these remarks and say if they are based on facts or rather conjectures?
I could listen to Rhonda all day every day! I have implemented everything I have learned from her
I’m 62 (yesterday) gulp… & hit all of the boxes Dr Rhonda mentions & feel FANTASTIC… a true testament to this all 👍👍👍🏋️♀️🫁🦾🧠🧠💜
Ronda is giving important information on aging ❤! I feel blessed to have come across this video! (3:00 am). Thank you for sharing!! ps @ 74 I need all the help I can get.💕🙏🏻😇🕊🇺🇸
Notebook is full again! 🎉 Thanks Dr. Rhonda, I love learning from you.
I’ve always had them since my 30s. I’ve recently started sauna and sprinting. I’ve been intermittent fasting for the last 3 years but I’ve never tracked any improvements as I had no idea I could get any. I hope it will happens as I’ve stopped sclero therapy as I know it’s not a healthy let alone permanent solution.
Dr. Patrick literally looks younger now than in vids from 5-10 years ago. Amazing! Thanks for the references and graphics in the video! Very useful
Eggs are good for vitamin D particularly during winter, cheaper than supplements.
Not really. Vit D supplements are cheap. To get your full daily requirement from eggs you would have to eat around a 10-12 eggs. For that amount of money you can buy maybe 900 days of Vit D daily requirement in 500IU supplement form, so supplements are hundreds of times less expensive as a source of Vitamin D than eggs
@@robman2095 Thanks for your reply. My research says 90% of vitamin D from 2 eggs daily.
Also good source of protein, and many other nutrients.
Supplements are an additional cost to food
we still have to eat
So how would you cost this?
Both nutritionally and financially?
Risk of overdose is also greater than with foods, according to medical advice.
Vitamin D overdose has resulted in hospitalisation and serious side effects.
Some take more than one supplement.
Interested in your comments.
I got my info from Healthline, which is nutrition based.
But will check another couple of sites.
Thanks.
Doctors in short supply!
If you’re at a Vit D deficit, then 2 eggs will not be enough. Taking Vit D supplement as well as eating eggs will be more effective.
Your research is slightly off. A serving of two eggs provides about 82% of the daily recommended intake of vitamin D1. Each egg contains approximately 11% of the daily value (DV) of vitamin D2. Therefore, two eggs would provide about 22% of the daily value . However, the percentage can vary depending on the diet and sunlight exposure of the chicken that laid the eggs . It’s important to note that vitamin D needs can vary based on age, gender, and life stage ...from bing AI
You know, I told my internist that I can not function without Aerobic and HIIT exercise, she just smiled and "ok".
Thank you Rhonda. Great message.
Thank you as always for your dedication and work!!
absolutely love this.. and would love to arrange an interview to continue this conversation with Dr Paul Clayton or Dr Colin Robertson with the research and use in elite atheletes and so many European sporting and olympians...gaining energy and faster muscle recovery! not to mention the pregnancy so important for brain development.. so much happening finally in this space, because just knowing to take omegas is one thing, but those omegas need to be doing at a therapeutic level!! love you work
Thank you for having Dr. Rhonda Patrick she has a depth of knowledge in the subject of health I love how she simplifies for lame people like me I love to listen to her your massage is super valuable …… thank you!!!
The single best video I would currently recommend for anyone looking for an overall scientifically-based advice related to longevity. 👍👌
Thanks Dr. Patrick, you're an inspiration for many young human biologists!!
So glad I found Dr. Rhonda, she is actually cares about peoples health! thank you
I take a great Magnesium supplement and at times I've ran out and didn't order right away and I can most definitely tell that I'm lacking it. Going to the gym now and playing this while I break some bad habits and get in the sauna later on.
@@Mukanimou Dr Attia takes Magtein
Thank you Dr.Patrik, a great podcast 💓
Thanks for posting this info. I try to stay up to date, but some of this was new me. I keep up with just about everything but copper. We have copper water pipes, maybe that helps..
You have given me motivation to get back on the fittess bike again. We were using it as a coat rack. Now cold weather is back, a work out helps keep me warm. 78th birthday coming soon!
You are saving lives, Rhonda! Thank you!
Since covid, i was taking between 1200 and 5000 UI. 2021 November took blood test, my vitamin d was 73 (normal range 50-150 nmol/l). Since then been taking steady/religious everyday 3200ui. I spent this year like 7 weeks in Spain, was in Portugal in September. In summer time i try to sunbath for 15 minutes etc. You know what my vitamin d levels were from blood test few weeks ago...? 101 :D Took me two years with all supplements and natural ways to increase from 73 to 101 (thats like 40ng/ml) haha. Im Caucasian, late 30s, not using sun blocker. Its good, its above average for sure, but im aiming for 130 nmol/l or ~52 or ng/ml. It just shows how hard is to raise vitamin D levels.
In Canada the lab I use states the normal range is between 70 and 250 nmol/L.
I'm in my early 40's, fairly well built with max 10% body fat, I take 5500iu daily of D3 and my levels were at 170 after 6 months.
That is 700% of the RDA😂
@@obtuseangler768 What were your levels on the base blood level? I guess is just as Rhonda said, some people need much more to raise levels. My mother do not take anything, just some vacations... she has like 130. Her family doctor joked that she has best vitamin d levels in the whole Norway :D
I personally aim for 130 nmol/l or so, 52 ng/ml, as its around the average of african tribes who spent all day in sun. Also studies shown, that people who had around those levels, had wayyyyyy less chance of dying of covid etc.
edit: The moral- funny how most organizations says 800-1200ui and what not, but it definitely there is no such a thing as one thing fits all. If i taken that much, i would reach my goal right at retirement :D
Don't forget to take your K2-MK7 with that dosing is 100mcg of K2-MK7 per 1000i.u of D3 Dr.Kate Rheaume-Bleue otherwise your setting yourself up for a heart attack because the calcium that is absorbed by taking D3 can overrun K2-MK7.
Big fan, thanks for all the great info Dr Patrick!!!
I can listen to Dr. Rhonda all day. Thank you, so much credible information!😊
It took me 8 years of 5000iu D3 q day to get from 38 ng/ml to 58.7 ng/ml. (was 18ng/ml 10 years ago) I was stuck at 38 ng/ml for years. I also take K2, fish oil and multivitamin.
Wow😳
I went from 56 to 102 ng/mol levels using 30,000 to 40000 IUs a day with Vit K2 in less than 2 months. I was on Coimbra protocol monitored by a Dr who was helping me with autoimmune symptoms which subsided. Started having bone pain at high levels most likely due to not following a strict diet to avoid dairy and nuts while being on high Vit D protocol. Stopped taking D3 and in 3 months levels dropped to 53. You should take 10-20000 IU's a day to bump up your levels then go down to 5-10K a day. 5000IU sounds a lot but equals 125mcg. My Naturopath Dr. recommends levels of 60-80 ng/mol as optimal for most people.
Were you also taking magnesium?
Do you perhaps have a body weight problem?
If you are overweight, a higher amount of vitamin D is required to raise the level.
@@stefanozebralight518 I take Mag daily. I don’t have weight issues.
I had the same problem..took me years to figure out why my levels weren't coming up ..low stomach acid ..malabsorption ..taking digestive enzymes with each meal helped me improve d3 levels and other improvements on my labwork
I need an updated episode of the Magic School Bus covering lacate. I want to say the episode where that was covered formed my memories around lactate on muscles.
Very good presentation because she added remarks and snapshots of the research.
Thanks for sharing. Stay active........... from the Ozarks USA
One of the best health podcast / talk I’ve heard … thank you! It’s so clear, detailed and easy to understand for the layman.
Yes to graphics and studies!! Never seen anyone else do it so theroughly. Love it. Thank you!
I discovered Dr. Patrick a few months ago and can't get enough of her exercise science lectures. Listening to her takes me back to my college classes in this very field. Plus, she continually cites research articles throughout her videos which back up her lectures. Strong work!!
I love you Rhonda❤❤❤you are brilliant❤❤❤
I am 70 years old, and I have to take a daily dose of 11,000 IU of vitamin D3 to get within the "optimum" range. Since I am taking more than twice the maximum recommended dose, I have had to get lab tests done every 60 days for vitamin D level. After three years taking that level of supplement, my vitamin D level measures 167 nmol/L (67 ng/mL).
I'm at 42 degrees north latitude and get practically no sun exposure for 8 months per year. As the saying goes: "Your actual mileage may vary." Personally, I wouldn't take that high of a dose without constant lab monitoring.
Love all the graphics and studies Doctor Ronda Patrick provides.
Thank you for everything! ❤
Always good to listen Miss Rhonda Patrick explanations.
Dr.
It is important contentt; to say the least. Thank you, Dr Rhonda Patrick,😇
Thanks for this. Your wisdom is very much appreciated
I like Ronda me being a diabetic I have learned a lot from her you have to pay close attention to what she says to understand the profound, teaching she does, she is very intelligent
Most almonds grown in US are cultivated with very high use of pesticides. So while you are eating almonds and getting desired micronutrients, you are also ingesting small amounts of of toxic compounds.
Extremely valuable analysis covering various aspects of the overall health- factors contributing to maintain a good health or lack thereof affecting the health adversely.
Scientific and rational..
Thank you so much for sharing this insightful and unique analysis.❤🎉❤🎉
I love Rhonda’s command of the scientific literature and her ability to share it in a practical manner. On an unrelated note, the host needs to get a decent podcast mic- she sounds like she’s talking inside a coffee can!
LOVE Dr. Rhonda..
Dr RP is the GOAT
Thank you Dr Rhonda Patrick !! I love how well you explain the importance of supplementation and the science supporting its use .
Love what she is talking about.
Love the way she doing it
❤
Fantastic and very much appreciated!
This was absolutely brilliant. Thank you both so much
Your work on vitamins and supplementation along with your mineral supplementation .well I have to say is a beautiful gift to all that want to listen. Thank you for spreading the healthy information. That is a blessing for all that choose to listen.👍👍👍
I’ve added in cod liver oil and wild caught salmon very recently and I already see a difference . Thank you 🙏 great video ❤
I am halfway through a third podcast here. Very impressed with Dr. Rhonda's knowledge and insight into deeper biology 😊 👍 Not like some others who will bluntly say, "You have been eating this or that? Then you are more likely to die early as a result!" Lol I have been doing higher doses of vit D3, take K2 as well, newly magnesium citrate,which helped me with a few issues. Never knew how important magnesium was. Been on it for about 3 months now. Glad to learn you give it thumbs up. Also, eat sardines,walnuts and flaxseeds. I asked about vit D test but they get quite pricy. You need one b4 and after. Before covid they were cheap as chips but as many wanted their levels checked they pushed the price up! Naughty!!
Great production. I enjoy learning from your videos.
catching waves is my passion!
I currently have a 12.85% Omega Index - I used to aim at 2g of EPA and 2g of DHA daily. I will lower it down to around 1.5g of both daily and retest in 3/6 months.
Best and most useful information on the internet!!!❤❤❤❤
GREAT VIDEO!!! Thank You!!!