Dr. Rhonda Patrick.
The biochemist who´s spent decades uncovering what REALLY causes heart disease, cancer and diabetes.
Here are her top 8 rules for peak health (bookmark this): 🧵
1. Drink coffee. It cuts your risk of an early death by 30%
The biochemist who´s spent decades uncovering what REALLY causes heart disease, cancer and diabetes.
Here are her top 8 rules for peak health (bookmark this): 🧵
1. Drink coffee. It cuts your risk of an early death by 30%
Coffee reduces your risk of heart disease, cancer, diabetes and stroke if you:
- Have it black
- 2-3 cups a day
- Only in the mornings
It´s rich in polyphenols, antioxidants and even has some vitamins and minerals.
It literally slows aging:
- Have it black
- 2-3 cups a day
- Only in the mornings
It´s rich in polyphenols, antioxidants and even has some vitamins and minerals.
It literally slows aging:
2. Get enough Vitamin D.
Get more sunlight. If you can’t, take 5000 IUs of D3 a day with 100 mcg of Vitamin K2.
It´s not just a vitamin - it´s a steroid hormone.
It lowers your risk of every chronic disease, depression and dementia.
It even improves your genetics:
Get more sunlight. If you can’t, take 5000 IUs of D3 a day with 100 mcg of Vitamin K2.
It´s not just a vitamin - it´s a steroid hormone.
It lowers your risk of every chronic disease, depression and dementia.
It even improves your genetics:
3. Eat more eggs.
Eggs causing heart disease is one of the worst nutrition myths.
They´re rich in protein, healthy fats and vitamins and minerals, including choline.
Choline is vital for your brain but 90% of people are deficient in it.
It literally makes you smarter:
Eggs causing heart disease is one of the worst nutrition myths.
They´re rich in protein, healthy fats and vitamins and minerals, including choline.
Choline is vital for your brain but 90% of people are deficient in it.
It literally makes you smarter:
4. Supplement creatine.
Everyone thought it was just for your muscles and you should take 5g a day.
But the latest research shows that it supercharges your brain if you take 10g a day.
You have more mental energy and a lower risk of depression and neurodegenerative diseases.
Everyone thought it was just for your muscles and you should take 5g a day.
But the latest research shows that it supercharges your brain if you take 10g a day.
You have more mental energy and a lower risk of depression and neurodegenerative diseases.
5. Exercise for your brain.
Everyone knows that you should exercise for your physical health.
But exercise is the most powerful way to improve your brain health.
It improves mood, focus and reduces your risk of:
- Anxiety
- Depression
- Dementia & Alzheimer´s.
Here´s how:
Everyone knows that you should exercise for your physical health.
But exercise is the most powerful way to improve your brain health.
It improves mood, focus and reduces your risk of:
- Anxiety
- Depression
- Dementia & Alzheimer´s.
Here´s how:
6. Get enough magnesium.
It helps:
- Organs
- DNA repair
- Sleep & stress
- Blood pressure
- Insulin sensitivity.
Eat foods high in it like:
- Legumes
- Leafy greens
- Seeds & nuts
- 70%+ cacao dark chocolate.
Supplement 120mg/day of elemental magnesium from these types:
It helps:
- Organs
- DNA repair
- Sleep & stress
- Blood pressure
- Insulin sensitivity.
Eat foods high in it like:
- Legumes
- Leafy greens
- Seeds & nuts
- 70%+ cacao dark chocolate.
Supplement 120mg/day of elemental magnesium from these types:
7. Increase your Omega-3s intake.
Eat fatty fish 2-3x/week and supplement 1-2g/day.
They don´t just reduce inflammation. They:
- Reduce triglyercides
- Improve brain health
- Lower blood pressure
- Boost insulin sensitivity.
Being low in them is as bad for you as smoking:
Eat fatty fish 2-3x/week and supplement 1-2g/day.
They don´t just reduce inflammation. They:
- Reduce triglyercides
- Improve brain health
- Lower blood pressure
- Boost insulin sensitivity.
Being low in them is as bad for you as smoking:
8. Exercise for your heart.
The perfect stack:
- Walking more
- Zone 2 cardio
- Resistance training
- Norwegian 4x4 protocol.
Everyone underestimates how important exercise is for your heart.
It can reduce the age of your heart by 20 years:
The perfect stack:
- Walking more
- Zone 2 cardio
- Resistance training
- Norwegian 4x4 protocol.
Everyone underestimates how important exercise is for your heart.
It can reduce the age of your heart by 20 years:
Dr. Rhonda Patrick´s top 8 rules for peak health:
- Eat more eggs
- Supplement creatine
- Get enough Vitamin D
- Exercise for your brain
- Exercise for your heart
- Get enough magnesium
- Increase your Omega 3-s intake
- Drink 2-3 cups a day of black coffee in the morning.
- Eat more eggs
- Supplement creatine
- Get enough Vitamin D
- Exercise for your brain
- Exercise for your heart
- Get enough magnesium
- Increase your Omega 3-s intake
- Drink 2-3 cups a day of black coffee in the morning.
If you liked this thread:
1. Follow me here 👉@Longevity_EDU for more
2. Bookmark the tweet below to save this for later and retweet it to share this with others:
1. Follow me here 👉@Longevity_EDU for more
2. Bookmark the tweet below to save this for later and retweet it to share this with others:
https://x.com/Longevity_EDU/status/1951624814860313015
P.S: I´m taking on 2 more high achievers wanting to lose over 20lbs and improve their metabolic health and longevity:
- Training only 90 mins/week at home
- Without tracking calories or starving.
DM me "HEALTH" if you´re interested:
x.com/messages/compo…
- Training only 90 mins/week at home
- Without tracking calories or starving.
DM me "HEALTH" if you´re interested:
x.com/messages/compo…
With my process with health, my biological age is 12 years younger than I really am.
Here are some results of a few of my clients.
If you want the same results, DM me "HEALTH"
If you want the same results, DM me "HEALTH"
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