Steven Bartlett just had the world's top anti-aging expert on his podcast.
Dr. Rhonda Patrick.
She revealed mind-blowing secrets about Creatine, Magnesium & new health findings that 99% of people wouldn't believe…
Here are my top 8 takeaways:
1. Creatine Isn't Just for Gym Bros - It's Brain Fuel
Taking 25-30 grams of creatine completely negated cognitive deficits from sleep deprivation.
Not only did it negate them - people functioned BETTER than when well-rested.
2. Being Sedentary is Literally Worse Than Smoking
In a shocking 1960s study, 5 college students were put on complete bed rest for just 3 weeks.
The result?
Their cardiovascular fitness tanked worse than 30 YEARS of aging.
3. Your Brain Shrinks 1-2% Every Year After 50
But here's the crazy part...
People who did aerobic exercise for just one year didn't just stop the shrinkage.
Their hippocampus (memory center) actually GREW by 1-2%.
Exercise literally reverses brain aging.
4. 70% of Americans Are Vitamin D Deficient
Vitamin D deficiency increases dementia risk by 80%.
But people who supplement with vitamin D3 have a 40% reduced risk of dementia.
Most people need 4,000 IUs daily to reach optimal blood levels of 40-60 ng/mL.
5. Excersise Creates a "Miracle Molecule"
Vigorous exercise produces lactate.
Lactate gets consumed by your brain and activates BDNF (brain-derived neurotrophic factor).
This grows new neurons, improves memory, and boosts focus and mood.
6. 50% of People Are Magnesium Deficient
For every 100mg drop in magnesium intake, pancreatic cancer risk increases by 24%.
People with the highest magnesium levels have:
• 40% lower all-cause mortality
• 50% lower cancer-related death
Most people need to supplement or eat more dark leafy greens.
7. Having Low Omega-3 is as Bad as Smoking
People with high omega-3 levels live 5 years longer than those with low levels.
The most shocking finding?
Smokers with high omega-3 had the same mortality risk as non-smokers with low omega-3.
8. Saunas Can Reverse Heart Aging by 20 Years
People who used saunas 4-7 times per week had:
• 50% lower cardiovascular mortality
• 40% lower all-cause mortality
One study showed 50-year-olds who did a 2-year exercise protocol made their hearts look like 30-year-olds.
The bottom line?
70% of how you age is determined by lifestyle choices, not genetics.
Simple changes like taking vitamin D, doing exercising multiple a week, and eating magnesium-rich foods can add YEARS to your life.
What shocked you most about this?
Let me know below.
If you enjoyed this breakdown…
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