u/Farnectarine4825

What's up y'all. New Rhonda episode out today. This is not one to miss. She interviewed Steve Horvath. This guy is a straight up legend in the field of aging, Created the Horvath Clock (biological age clock). These are my takeaways. How to actually slow down aging

1. Take the multivitamin. It's the easiest thing you can do. Rhonda takes ONE from Pure Encapsulation (not in the episode but she's mentioned it before). Over like 3 years it slows brain aging by a solid amount. (the study was 3 years in duration - so this compounds). There's just no reason not to do this. Also slows down memory loss. So start now but if you're older and reading this, even more important. (timestamp)
2. Omega-3. This actually slows epigenetic aging. And you don't need a crazy amount (1g/day will do it). Now here's the thing... when you add vitamin D, it slows aging even more (something about the combo working together). But wait... there's more. Yeah boy. When you add resistance exercise, it slows aging even more. So that 1,2,3 combo right there is gold. I think Rhonda takes Pure Encapsulation's omega-3 (ONE OMEGA). (timestamp)
3. Vitamin D. If you're deficient, you are aging faster. And so many people are deficient. like more than half of you reading this. All it takes is a supplement. Then you remove that aging accelerator. (timestamp)
4. This isn't a supplement, but it just goes to show how powerful it is (and maybe even strengthens the multivitamin point). This was actually pretty mind-blowing. Eat your vegetables. They talked about one study in the episode where vegetable intake correlated with a lower biological age more strongly that exercise (-0.3 vs -0.1). Now I have no idea what those numbers really mean, maybe someone can elaborate. But regardless that's wild. Smoking is in the opposite direction (+0.4). Micronutrient smoothie every day. Spinach, blueberries, protein powder, raspberries, water, you're good to go. It's a massive lever to pull. (timestamp)

The basics work. Make sure you cover these first.

What's up everyone. Brand new episode of Rhonda's pod out today with Kelly Starrett. This guy is a legend. Here's what I learned. My top 10 takeaways

1. Sit on the floor. Yeah that's right. Sit on the floor. Especially as you get older. Getting up and off the ground becomes so important and a surprisingly large number of people have trouble. Also makes your hips way more mobile (and if you sit working all day, you have tight hips) - timestamp
2. Do the couch stretch. Ok this is pretty hard. I read about this in his book Deskbound a while back (he recommends doing it for 2 minutes for every hour you spend sitting - so quite a lot of time). Basically kneel facing a wall with your shin running straight up behind you, bring the other leg forward into a tall lunge, then try to stand your torso upright and squeeze the back-leg glute. Most people can't do it. Their hips are too tight from sitting. - timestamp
3. Pain doesn't mean you're injured. Everyone reading this right now probably has some sort of tweak. Mobilize, foam roll, stretch. The thing is we sit all day long, then try to hit the gym and go hard. It just doesn't match up. - timestamp
4. Stop sitting for 8 hours a day. If you sit for more than 6 hours a day, you're considered sedentary... and that's an independent risk factor for cancer (even if you exercise), You need a workstation that "invites movement". I have a standing desk. Got rid of my chair entirely after reading one of Kelly's books years ago. It's easy to stand all day because I have 2 footstools where I'm constantly shifting my feet (think how easy it is to stand at a bar where they have that thing to put your feet), and a desk mat too. Some people use a stool to kind of perch back on. - timestamp
5. One simple test to see how mobile you are: the sit and rise test. So lower yourself to the floor cross-legged, then basically reverse and get back up... all without using your hands or knees. You should be able to do this no problem. (it's actually kind of hard) - timestamp
6. Most people warm up in the gym all wrong. He has this great framing... if you were about to fight someone, what would your warmup look like? Probably not chilling on the astroturf in the back of the gym scrolling your phone while you foam roll your back. You'd get sweaty, explore some end ranges, basically the complete opposite. That's how you should warm up. - timestamp
7. Your range of motion is the one part of your physiology that doesn't have to decline with age (but neglect almost guarantees that it will ... and everyone neglects it). Strength does, cardiorespiratory fitness does. But your range of motion doesn't have to. - timestamp
8. A big part of this pod focuses on kids sports. I don't have a kid. But in general... kids need way more sleep than they're getting, they need way more free play, and they should avoid specializing in one sport for as long as they have to. (highly recommend listening to this one if you have a kid - kelly is writing a book on it) - timestamp where they start talking about youth sports
9. Hang for 3 minutes a day. get a pull-up bar for your house and just hang as often as you can. If you don't wanna do that, just get into the downward dog yoga position. This basically counters that rounded shoulders forward position everyone is in all day at a desk - timestamp
10. Breath holds. Do them. Great for your nervous system before you start training. He explains it better than me but basically it improve CO2 tolerance. If you're on the Peloton or something warming up, just hold your breath for 10 seconds or so and repeat. - timestamp

All in all, solid pod.

Oh forgot one - do more "movement snacks", exercise snacks, whatever you want to call them. Just short bouts of vigorous movement. IIRC, Rhonda said just 9 minutes per day is assoc. with about a 50% lower all-cause, cancer, and cardiovascular-related mortality. Like sprint up the stairs, chase your dog, stuff like that. This is even more important if you work at a desk all day. - timestamp