This episode features Rhonda Patrick, Ph.D., and was originally recorded for the Institute for Functional Medicine's podcast, 'Pathways to Wellbeing.' This episode outlines a series of fundamental tactics you can start applying immediately to enhance cellular health, protect the nervous system, elevate mood, reduce inflammation, promote muscle and bone function, and help prevent chronic disease. In this episode, I discuss: 00:00 - Introduction 01:10 - Vitamin D deficiency — risks, why it's so common, & correcting with supplementation 08:26 - Magnesium's critical role in DNA repair & synthesis 11:55 - The best dietary sources of magnesium 13:11 - Magnesium supplements: Glycinate, malate, dioxide, & citrate 14:20 - Exercise staves off age-related disease 14:58 - How genetic SNPs can affect vitamin D deficiency risk 20:15 - Low omega-3 intake from seafood is a top-6 preventable cause of death 22:28 - Why ALA's conversion into EPA & DHA is inefficient 25:21 - Omega-3 index: Optimal levels & ties to increased life expectancy 28:33 - How omega-3s reduce inflammation, a key driver of aging 30:45 - Omega-3s protect against muscle disuse atrophy 31:44 - Why avoiding fish during pregnancy is a huge mistake 34:08 - Omega-3s are a low-hanging fruit for improving cardiovascular & brain health 35:52 - What to look for when choosing an omega-3 supplement 40:03 - Hormesis: Why intermittent stressors are beneficial 46:20 - How to choose an exercise regimen 47:15 - “Exercise snacks” reduce all-cause & cancer-related mortality 49:30 - Brain benefits of lactate from vigorous exercise 52:29 - How blood flow generated from aerobic exercise kills circulating tumor cells 54:36 - Rhonda's workout regimen  55:44 - HIIT ameliorates adverse effects of sleep deprivation  58:38 - Exercise is the best longevity "drug"   Watch this episode on YouTube Show notes are available by clicking here Join over 300,000 people and get the latest distilled information straight to your inbox several times per month: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/premium Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot