Related Episodes for Morgan Levine, PhD, on PhenoAge and the Epigenetics of Age Acceleration: Can We Change the Pace?

“For people seeking better-supported ways to improve inflammatory health, she points to regular exercise, marine omega-3 intake, and sulforaphane-rich foods as practical areas with a larger human evidence base.”

“In this member Q&A clip, Dr. Rhonda Patrick shares four practices she uses or finds compelling for healthy aging: sauna, sulforaphane-rich foods or supplements, time-restricted eating, and high-intensity interval training.”

“In this clip from Dr. Rhonda Patrick's conversation with Derek from More Plates More Dates, she explains how progressive endurance training can improve VO2 max and the heart's ability to fill with blood.”

“Exposure to bright light also promotes the release of cortisol, and, in turn, the hormone drives wakefulness during the daytime hours. Chronic stress and mis-timed exposure to light can dysregulate cortisol release and promote aging, however.”

“In the 521,330-person EPIC cohort, participants in the highest country-specific quartile of coffee intake had lower all-cause mortality over an average 16.4 years than nonconsumers. The association was observational, with hazard ratios of 0.88 in men and 0.93 in women.”

“A later crossover study using a lower weight-based dose found its clearest benefit in reasoning, while several memory, accuracy, fatigue, and sleepiness outcomes did not reliably improve. Routine muscle supplementation and acute sleep-loss research use different protocols.”

“A meta-analysis of 25 prospective studies associated each additional 10 grams of daily fiber with about a 10 percent lower risk of colorectal cancer, with especially consistent findings for cereal fiber and whole grains.”

“Visceral fat can respond to changes in energy balance and physical activity. A meta-analysis of 40 randomized trials and 2,190 adults with overweight or obesity found that both exercise and calorie restriction reduced CT- or MRI-measured visceral fat.”

“A systematic review in older adults linked Mediterranean dietary patterns with lower inflammatory markers, while a meta-analysis of randomized trials found that vitamin D supplementation reduced acute respiratory infection risk overall, with the strongest protection among people who were very deficient and received regular doses.”

“A meta-analysis of seven randomized trials involving 182 participants found that high-intensity interval training improved flow-mediated dilation by 4.31%, compared with 2.15% after moderate-intensity continuous training, with a 2.26-percentage-point advantage between groups.”