We grow old, get weak, and then we die. That’s the common conviction.

But while we may not be able to prevent aging or death, we can delay them — and we can do so while preserving functionality and quality of life.

In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Dr. Rhonda Patrick shares key research connecting increased longevity and improved health markers with gains in cardiorespiratory fitness and strength.

Patrick is a renowned biomedical scientist and researcher specializing in aging, cancer, and nutrition. Among the findings she shares are the connection between low VO2 max and increased risk of death and all-cause mortality, the anti-metastatic effects and brain benefits of high-intensity exercise, and how to prevent age-related loss of muscle and strength.

CHAPTERS
00:00-01:36 - Overview.
01:48-04:30 - Life expectancy and VO2 max.
04:34-05:49 - Improving VO2 max with high-intensity exercise.
05:51-07:50 - Protocols for increasing VO2 max.
07:52-10:27 - Reversing age-related structural changes in the heart with high-intensity exercise.
10:30-11:18 - Reducing blood pressure with high-intensity exercise.
11:24-15:21 - Brain benefits of high-intensity exercise.
15:24-17:01 - Fighting cancer with high-intensity exercise.
17:03-23:18 - Improving metabolic health and longevity with exercise “snacks.”
23:19-27:42 - Preserving muscle mass with protein.
27:43-29:15 - Blunting age-related muscle atrophy with omega-3 fatty acids.
29:17-31:48 - Increasing muscle mass and strength in older adults with resistance training.
31:50-41:08 - Positive physiological adaptations of heat exposure.

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