The greatest longevity benefit that comes comes from improving your VO2 max is from people starting from a below-average VO2 max and moving anywhere above average. So, even going from below-normal VO2 max for your age group and gender to a low-normal is associated with a 2.1-year increase in life expectancy .... Going from below-normal to high-normal VO2 max is associated with a 2.9-year increase in life expectancy...

Cooking and exposure to oxygen can destroy 25% or more of the vitamin C in foods, so it's best to eat vitamin C-rich foods raw and immediately after cutting or peeling.

Based on very limited evidence, there's some indication that people with blood group A may have a higher risk of acquiring COVID-19 compared to non-A blood groups. Individuals with blood type O may have a lower risk of infection compared to non-O blood groups.

Moderate exercise of one hour per day for five days a week has been shown to improve the immune system, but intense exercise for two hours or more has been shown to increase the risk of illness.

Obesity, in extreme cases, very extreme cases, can have a massive effect on lifespan ... Extreme obesity, a BMI between 40 and 45, is associated with a 7-year decrease in life expectancy. Morbid obesity, this is a BMI between 55 and 60, is associated with a 14-year decrease in life expectancy.

In an 8-week week long, randomized, double-blind, placebo-controlled study involving 120 healthy adults between the age of 60 and 80-years-old, a 250mg daily dose of nicotinamide riboside and pterostilbene (a natural compound found in blueberries that activates sirtuin similar to resveratrol) increased participants' whole-blood NAD Levels by 40% compared to their baseline levels just after 4 weeks. Participants' whole-blood NAD levels increased by 90% when taking a double, dose which was 500mg.

In the United States, 60% of the population has inadequate intake of vitamin E, 45% has inadequate intake of magnesium, 34% has inadequate intake of vitamin A, 25% has inadequate intake of vitamin C, and 8% has an adequate zinc. Omega-3 fatty acid intake is also very low, and 70% of the US population has insufficient vitamin D levels.

When neurons in the brain are using more lactate, they're releasing a variety of neurotransmitters. They release more norepinephrine, for example, to help the brain working better to have more focus and attention. It also signals to the brain to make more brain-derived neurotrophic factor (BDNF) ... BDNF is the youth elixir for the brain, and exercising muscles produce lactate to help you bathe your brain in it.

A high omega-3 index has been associated with a 90% reduction in sudden cardiac death. In the United States, the omega-3 index is about 4% or lower. When I say a high omega-3 index, I mean 8% or more. A high omega-3 index has also been associated with a 5-year increase in life expectancy. So people, with an omega-3 index of 8% or more have a 5-year increase in life expectancy compared to people with an omega-3 index of 4% or lower.

The most important thing that you can do in your life is to sweat and get physically active. There's nothing that is going to be better for you know. No aging drug, nothing. Nothing's going to be better than what exercise can do.

Exercise, never stop. I mean, it's almost embarrassing to talk about how good it is for you ... 13 of the 26 most common types of cancer are lower in people who have higher levels of leisure time physical activity.

About 50% of the US population does not basically get adequate intake of magnesium ... If you are a physically active adult—so let's say you exercise frequently, you are maybe using the sauna—you can excrete magnesium through sweat. And so, physically active adults actually require anywhere between 10-20% more than the RDA.

A little less than 50% of people's first brush with a symptom of coronary artery disease is sudden death.

People are not eating enough seafood and fish. And because of that, it was calculated that... something like 84,000 deaths per year were attributed to not getting enough EPA and DHA from the diet. And this was really comparable to people that were eating trans fats.

If you could pill up what you can do with vigorous exercise, then I think that is, right now, the best longevity drug we have for delaying the aging process and improving healthspan and improving lifespan.

In smokers that had a high omega-3 index—so they were smoking but they were also eating a lot of fish, supplementing with fish oil; they had an 8% omega-3 index—they had the same life expectancy as non-smokers with a low omega-3 index. In other words, smoking was like being deficient in omega-3.

What was really interesting about this study was that being in that low 25% group, they're in the bottom 25% for VO2 max, that was comparable to a either same risk or greater risk for mortality, early mortality, as type 2 diabetes, as smoking, and as having heart disease.

Omega-3, the way I like to think of it, is it's got the safety profile of a nutrient, but it is pharmacologically active. And so many people are not getting enough of it. I think something like 80% globally do not get enough EPA and DHA, and like 95% of people in the US do not get enough.

There have been, in my 25-year career now at McMaster, probably about two dozen testosterone-boosting supplements that I've seen come and go ... I get DMs on Instagram: 'Which one should I take?' I'm like, save your money. Why bother? Just get to the gym and lift.

15, 20 years ago, if you said you can change the size of your hippocampus and your brain with exercise, I'd have been like, yeah, right. You can. You get improvements in mood. You get improvements in depressive symptoms, anxiety, and everything. You're almost of the magnitude similar to people taking pharmaceutical Interventions for those things.