This episode comes from my keynote lecture at the American Academy of Anti-Aging Medicine LongevityFest 2023, in which I describe several powerful health habits that delay biological aging and improve healthspan. The core idea: You don't have to move mountains to make a big impact on aging. Starting with a few key areas of focus (vitamin D, magnesium, omega-3s, and vigorous exercise) can make a big difference. Thanks @A4MEvents for having me! *Get the 9-page Cognitive Enhancement Blueprint:* https://bdnfprotocols.com/ *CHAPTERS:* (01:38) Vitamin D (05:58) How vitamin D deficiency affects mortality risk (09:24) Optimal vitamin D levels & supplementation (11:10) Why magnesium deficiency impairs DNA damage repair (14:50) Dangers of inadequate omega-3 intake (17:07) The correct omega-3 index level (21:32) How to correct vitamin D, omega-3, & magnesium inadequacies (23:17) Vigorous exercise is the best longevity drug (24:50) How increasing VO2 max affects life expectancy (29:36) Protocols for increasing VO2 max (32:27) How to measure VO2 max (33:34) What it takes to reverse 20 years of heart aging (36:31) Blood pressure benefits of vigorous exercise (37:48) The BDNF brain benefits of vigorous exercise (40:58) How vigorous exercise improves focus & attention (42:11) Exercise protocols for maximizing BDNF (43:13) Anti-cancer effects of vigorous exercise (45:30) Exercise snacks ​ EPISODE LINKS: Show notes and transcript: https://www.foundmyfitness.com/episodes/micronutrients-exercise-ameliorate-aging?utm_source=youtube&utm_medium=youtube&utm_campaign=longevity_fest_podcast PODCAST INFO: Email: https://www.foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=longevity_fest_podcast Apple Podcasts: https://podcasts.apple.com/us/podcast/086-how-micronutrients-exercise-ameliorate-aging-dr/id818198322?i=1000648204449 Spotify: https://open.spotify.com/episode/10VXKSmTQj2ZbAQrPylM24?si=1380eccf28d24dcc RSS: https://podcast.foundmyfitness.com/rss.xml Just Me playlist: https://www.youtube.com/playlist?list=PLJEEAVzHu9KxkI_18CkFwKWVHoufoRiFa Clips playlist: https://www.youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi SUPPORT THE CHANNEL: Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at https://www.foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=longevity_fest_podcast Thank you for watching! SOCIALS: https://twitter.com/foundmyfitness https://facebook.com/foundmyfitness https://instagram.com/foundmyfitness #Exercise #omega3 #vitamind #magnesium