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Dr. Kelly Starrett joins Dr. Rhonda Patrick to discuss building a durable body, reclaiming lost mobility, and raising more resilient young athletes.

“Sure, those dates on the calendar pass at the same rate for everybody, but some people appear to age slower (or faster) than others – with vastly different age-related physical changes and disease risks.”

“The impact of smoking was cumulative: the longer and more heavily a person had smoked, the greater was their risk of a brain bleed. Quitting smoking cut the risk of a ruptured aneurysm by 59% after five or more years -- bringing it down to the level of non-smokers.”

“When produced during exercise (especially high intensity workouts like cycling, which shifts metabolism toward glycolysis to more quickly meet the high energetic demands), lactate switches on more than 600 genes involved in muscle adaptation, stimulates mitochondrial biogenesis – the process of making new mitochondria – and promotes protein synthesis, which is essential for muscle growth.”

“but even if you get just 25 grams of added sugar per day, which is probably less than most people, it still comes out to 20 pounds of sugar over the course of the year! Fruit juices and soda are the largest source of added sugar for children aged between 4-18 and cutting those out of a child's diet is a great start.”

“Drinking your daily cup of coffee or tea might do more than give you a boost—it could lower your risk of developing multiple serious cardiometabolic conditions simultaneously, like diabetes, heart disease, or stroke.”

“While it won't eliminate genetic susceptibility, studies suggest that it can delay onset and reduce overall risk, even in those predisposed to cancer—engaging in 1–4 and more than 7 hours per week of leisure-time physical activity reduces the risk of breast cancer by 9% and 15%, respectively, in women with a family history of breast cancer.”

“According to NHANES data, older adults were 63 % more likely to have vitamin D deficiency and 46 % more likely to have vitamin D insufficiency than young adults while other sources have suggested a 70-year-old may produce 4 times less vitamin D than their former 20-year-old selves.”

“Known for his work in the field of muscle physiology and aging, Dr. McGlory's research focuses on elucidating the molecular mechanisms underlying muscle protein synthesis and degradation, with a particular emphasis on the roles that omega-3 fatty acids play in maintaining muscle health in older adults.”

“00:38:33 - The fasting-mimicking diet as a boon for the psychology of weight loss where, due to its cyclical nature, adherents can enjoy potential benefits like the reduction of harmful fat known as visceral fat while sparing subcutaneous fat and lean mass, without completely overhauling all other areas of their life the rest of the time.”