If you want to add five years to your life so that you can enjoy more time with your love one’s or do things that give you fulfillment in life, you need to watch this video.
TIMELINE:
00:59 – What is the TOP NUTRIENT FOR LONGEVITY?, https://amzn.to/3T2QKNR
2:00 – What is SCIENCE behind dietary omega-3 fatty acids?
03:20 – How can you CHECK your Omega 3 levels?
05:20 – What does the Omega-3 index indicate?
07:07 – What are THREE MAIN TYPES of omega-3 fatty acids?
07:54 – What are the different forms and characteristics of Omega 3 fatty acids?
08:32 – HOW MUCH omega-3 should you take per day?
09:03 – What is Astaxanthin?, https://amzn.to/413aAdQ
10:36 – Two Forms of Astaxanthin
10:52 – How much astaxanthin per day?
10:56 – What is the CORRECT DOSAGE of astaxanthin?
REFERENCES:
1) The American Journal of Clinical Nutrition, https://ajcn.nutrition.org/
2) Omega-3 Fatty Acids, https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
3) The omega-3 index as a risk factor for coronary heart disease, https://ajcn.nutrition.org/article/S0002-9165(23)23736-3/fulltext
4) Omega-3 levels in the blood may boost life span, https://www.medicalnewstoday.com/articles/omega-3-levels-in-the-blood-may-boost-lifespan
Andrew Huberman interviewed scientist Dr. Rhonda Patrick about the science behind using micronutrients, SUPPLEMENTS, heat, and cold for optimal brain and body health.
KEY TOPICS DISCUSSED:
1) Plant compounds as “hormetic” stressors that activate beneficial genetic pathways: Sulforaphane in cruciferous veggies activates antioxidant and detox pathways. Small regular doses are helpful, toxic doses are very difficult to reach.
2) Omega-3 fatty acids, especially EPA and DHA, are POWERFUL anti-inflammatories that improve mood, cognition, cardiovascular health. Aim for 2-4 grams per day from fish or algae oil supplements. Measure Omega-3 Index for your status, https://omegaquant.com/omega-3-index-basic/.
3) Vitamin D acts as a hormone in cells throughout the body, regulates over 5% of protein-encoded genes. 70% of Americans are deficient. Supplement to reach blood levels of 40-60 ng/mL. Still need sun exposure for other benefits.
4) Magnesium assists hundreds of biological processes as an essential mineral. Leafy greens are high in magnesium but 40% of Americans still don’t get enough. 135mg magnesium citrate per day is a reasonable supplemental dose.
5) Both heat and cold stress induce hormetic pathways by releasing catecholamines like norepinephrine. But they diverge in other downstream mechanisms and effects.
6) Hot sauna 4+ times a week for 20+ minutes reduces cardiovascular mortality by 50% versus one use per week. Also drastically cuts dementia and Alzheimer’s disease risk in a dose-dependent manner. Sauna releases “heat shock proteins” that help prevent protein misfolding diseases.
7) Just 20 seconds of cold water immersion releases a surge of dopamine and epinephrine that enhances mood for hours. Cold adaptation takes consistent exposure over time — no longer shivering, increased brown adipose tissue, other metabolic enhancements.
WATCH NEXT VIDEO:
HIDDEN POTENTIAL: The Science of Achieving Greater Things (2023) by Adam Grant – Book SUMMARY Review, https://www.youtube.com/watch?v=5qqoun37zyg
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