This video explores how lifestyle, nutrition, and specific supplements can dramatically impact aging, disease risk, and cognitive health.

Here are the key points from Dr. Rhonda Patrick’s interview on The Diary of a CEO:

1. Lifestyle vs. Genetics in Aging

About 70% of how you age is determined by lifestyle, not genetics.
Small, consistent changes in daily habits can have a profound impact on healthspan (years lived in good health) and lifespan.

2. The Power of Exercise

Cardiovascular fitness is the #1 predictor of lifespan.
Sedentary behavior is a major risk factor for early mortality—worse than smoking or diabetes.
High-intensity interval training (HIIT), especially the “Norwegian 4x4” protocol, can reverse heart aging by 20 years and grow brain regions involved in memory.
Even one session of vigorous exercise per week can yield significant benefits.

3. Nutrition and Supplementation

Vitamin D: 70% of Americans are deficient. Deficiency increases dementia risk by 80%. Supplementation can reduce dementia risk by 40%.
Magnesium: Required for over 300 enzymes, DNA repair, and energy production. Nearly 50% of people are deficient, increasing cancer and all-cause mortality risk.
Omega-3s: Low omega-3 index is as bad for mortality as smoking. Sufficient intake (from fish or supplements) improves mental health, reduces depression, and increases lifespan.
Creatine: Not just for muscle—improves cognitive function, especially under stress or sleep deprivation. Higher doses (10g+) may benefit the brain, and supplementation is especially important for vegetarians/vegans.

4. Diets and Metabolic Health

The ketogenic diet and fasting can improve brain health, reduce inflammation, and promote longevity, but individual responses vary.
Fasting (especially time-restricted eating) activates autophagy, a cellular repair process, and can improve metabolic markers even without calorie restriction.

5. Brain Health and Cognitive Decline

Exercise, especially HIIT, can grow the hippocampus and reduce dementia risk.
Multivitamins and specific nutrients (like choline during pregnancy) can improve cognitive performance and even children’s IQ.
Sleep is critical for clearing brain toxins and reducing Alzheimer’s risk.

6. Environmental and Lifestyle Risks

Microplastics and BPA (from plastics and canned foods) are widespread and linked to hormone disruption and disease. Fiber may help reduce microplastic absorption.
Living near golf courses (due to pesticides) is linked to higher Parkinson’s risk; water filtration is recommended.

7. Other Interventions

Saunas and deliberate heat exposure mimic some benefits of exercise, reduce stress, and improve cardiovascular health.
Red light therapy may help with skin aging and mitochondrial function.

8. Practical Takeaways

Prioritize regular vigorous exercise, adequate sleep, and a nutrient-rich diet (leafy greens, fish, olive oil, blueberries, eggs).
Supplement with vitamin D, magnesium, omega-3s, and creatine if needed.
Limit processed foods, sugar, and exposure to plastics and environmental toxins.
Consider time-restricted eating and periodic fasting for cellular repair.

Bottom line:
Most of the risk for chronic disease and cognitive decline is modifiable. Simple, evidence-based lifestyle changes—especially around movement, nutrition, and sleep—can dramatically improve both quality and length of life.

First hint that body’s ‘biological age’ can be reversed