Vitamin D deficiency, low omega-3 intake, and insufficient vigorous exercise silently accelerate aging—but simple, targeted interventions can profoundly reverse their effects. In this presentation from The Vibrant Wellness Longevity Summit in Austin, Texas, Dr. Rhonda Patrick outlines powerful strategies to extend lifespan, including optimal vitamin D dosing, omega-3 supplementation for longevity, sulforaphane’s protective effects against cancer, and evidence-backed HIIT protocols that can reverse heart aging by 20 years. CHAPTERS: 00:00 Introduction 02:02 Why vitamin D is much more than a vitamin 02:39 How much vitamin D reverses deficiency? 03:36 Why vitamin D deficiency is so common 05:04 The role of vitamin D in aging 06:33 Can genetically low vitamin D shorten lifespan? 08:18 The vitamin D dose that reverses epigenetic age 09:57 Does vitamin D supplementation reduce dementia risk? 11:28 Does low vitamin D accelerate brain aging? 12:27 Can vitamin D enhance cognitive function? 13:59 What’s the optimal vitamin D blood level? 15:07 Is low omega-3 intake from seafood a leading cause of death? 16:20 How to reduce sudden cardiac death risk by 90% 17:55 Can high omega-3 intake extend lifespan? 18:47 Is low omega-3 intake as harmful as smoking? 20:43 What’s the optimal omega-3 dose for longevity? 22:22 Can a daily multivitamin reduce brain aging? 26:14 Why sulforaphane might lower cancer risk 27:31 Does sulforaphane reduce DNA damage? 28:24 Sulforaphane’s role in detoxification pathways 29:23 Does sulforaphane slow cancer growth? 30:23 What foods are high in sulforaphane? 31:33 Can a high VO2 max add 5 years to your life? 34:24 Why being sedentary is a disease 35:03 Why zone 2 doesn’t guarantee VO2 max improvements 36:40 HIIT protocols for boosting cardiorespiratory fitness 38:13 Can vigorous exercise reverse 20 years of heart aging? 40:38 Why vigorous exercise is a youth elixir for the brain 42:49 Does vigorous exercise increase serotonin? 44:05 Exercise protocols for increasing BDNF 44:29 Can exercise reverse brain atrophy? 45:47 Do “exercise snacks” improve longevity? Thanks to @VibrantWellnessLabs for having me! *SUPPORT MY MISSION* Access 130 episodes of my premium podcast (The Aliquot) when you become a FoundMyFitness Premium Member: https://www.foundmyfitness.com/crowdsponsor Get weekly deep dives into groundbreaking studies, featuring practical recommendations for improving longevity and cognitive function: https://www.foundmyfitness.com/newsletter #longevity