Prioritize daily physical activity for brain health, as it is considered a highly effective strategy for preserving cognitive function, improving executive function, and managing anxiety levels.
Consider incorporating periodic prolonged fasts (e.g., a few days, a couple of times a year) to activate stem cells, clear dysfunctional cells, and promote cellular rejuvenation, potentially delaying age-related diseases and improving health span.
Incorporate frequent sauna sessions (4-7 times per week, 20 minutes at 175-179°F in a dry sauna) to significantly reduce cardiovascular-related and all-cause mortality, and improve arterial compliance.
Focus on maintaining muscle mass and peak aerobic performance through regular exercise to dramatically improve your healthy years of life (median health span).
To promote longevity and cognitive function, prioritize strategies that suppress chronic inflammation, as low inflammation has been shown to be a key predictor of healthy aging and survival in centenarians.
If considering a ketogenic diet for long-term health benefits, combine it with calorie restriction or time-restricted feeding (e.g., eating within an 8-9 hour window) to manage calorie intake and enhance benefits like increased health span and improved cognitive function.
To optimize fat burning on a ketogenic diet and prevent fat storage, avoid constant fat intake and ensure periods of rest from eating, allowing for efficient fatty acid catabolism.
To improve sleep quality, try a routine of sauna use before bed, followed by a cold shower, then sleeping in a cold environment, as this rapid temperature drop can enhance sleep onset and duration.
Utilize sauna sessions to potentially improve mood and reduce depressive symptoms, as the heat stress induces IL-6 and beta-endorphin release, which are linked to antidepressant effects.
For optimal benefits from sauna use, prioritize traditional dry saunas that reach temperatures of 175-179°F, and aim for sessions of approximately 20 minutes.
To enhance focus and reduce anxiety, consider taking cold showers, as this practice is associated with increased norepinephrine levels.
To potentially increase mitochondrial biogenesis in adipose and muscle tissue, incorporate cold exposure into your routine.
Avoid immediate cold exposure (within an hour) after strength training if your goal is muscle hypertrophy, as it may dampen the muscle growth response by interfering with the post-exercise inflammatory and repair processes.
To potentially enhance focus, reduce anxiety, or improve endurance performance, consider experimenting with exogenous ketones (e.g., BHB ester).
To significantly lower blood glucose levels, even after a high-carbohydrate meal, consider taking a BHB ester, as it has been shown to cause substantial drops in blood glucose.
To potentially combat age-related NAD decline and support mitochondrial function, consider supplementing with NAD precursors like nicotinamide riboside, which has shown benefits in animal models for muscle and brain health and increases NAD levels in humans.
If you plan to indulge in high-carbohydrate meals, consider taking 100mg of Acarbose beforehand to significantly reduce or flatline your blood glucose response.
Explore the potential of rapamycin for longevity and improving age-related conditions like cardiomyopathy, as it has shown life-extending effects across species and can improve cardiac function by targeting senescent cells.
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