Steven Bartlett just had the world's top anti-aging expert on his...
Joey Yochheim@joeyyochheim
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Aug 01, 2025
~2 min read
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Steven Bartlett just had the world's top anti-aging expert on his podcast.
Dr. Rhonda Patrick.
She revealed mind-blowing secrets about Creatine, Magnesium & new health findings that 99% of people wouldn't believe…
Here are my top 8 takeaways:
Dr. Rhonda Patrick.
She revealed mind-blowing secrets about Creatine, Magnesium & new health findings that 99% of people wouldn't believe…
Here are my top 8 takeaways:
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1. Creatine Isn't Just for Gym Bros - It's Brain Fuel
Taking 25-30 grams of creatine completely negated cognitive deficits from sleep deprivation.
Not only did it negate them - people functioned BETTER than when well-rested.
Taking 25-30 grams of creatine completely negated cognitive deficits from sleep deprivation.
Not only did it negate them - people functioned BETTER than when well-rested.
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2. Being Sedentary is Literally Worse Than Smoking
In a shocking 1960s study, 5 college students were put on complete bed rest for just 3 weeks.
The result?
Their cardiovascular fitness tanked worse than 30 YEARS of aging.
In a shocking 1960s study, 5 college students were put on complete bed rest for just 3 weeks.
The result?
Their cardiovascular fitness tanked worse than 30 YEARS of aging.
1:24
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3. Your Brain Shrinks 1-2% Every Year After 50
But here's the crazy part...
People who did aerobic exercise for just one year didn't just stop the shrinkage.
Their hippocampus (memory center) actually GREW by 1-2%.
Exercise literally reverses brain aging.
But here's the crazy part...
People who did aerobic exercise for just one year didn't just stop the shrinkage.
Their hippocampus (memory center) actually GREW by 1-2%.
Exercise literally reverses brain aging.
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4. 70% of Americans Are Vitamin D Deficient
Vitamin D deficiency increases dementia risk by 80%.
But people who supplement with vitamin D3 have a 40% reduced risk of dementia.
Most people need 4,000 IUs daily to reach optimal blood levels of 40-60 ng/mL.
Vitamin D deficiency increases dementia risk by 80%.
But people who supplement with vitamin D3 have a 40% reduced risk of dementia.
Most people need 4,000 IUs daily to reach optimal blood levels of 40-60 ng/mL.
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5. Excersise Creates a "Miracle Molecule"
Vigorous exercise produces lactate.
Lactate gets consumed by your brain and activates BDNF (brain-derived neurotrophic factor).
This grows new neurons, improves memory, and boosts focus and mood.
Vigorous exercise produces lactate.
Lactate gets consumed by your brain and activates BDNF (brain-derived neurotrophic factor).
This grows new neurons, improves memory, and boosts focus and mood.
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6. 50% of People Are Magnesium Deficient
For every 100mg drop in magnesium intake, pancreatic cancer risk increases by 24%.
People with the highest magnesium levels have:
• 40% lower all-cause mortality
• 50% lower cancer-related death
Most people need to supplement or eat more dark leafy greens.
For every 100mg drop in magnesium intake, pancreatic cancer risk increases by 24%.
People with the highest magnesium levels have:
• 40% lower all-cause mortality
• 50% lower cancer-related death
Most people need to supplement or eat more dark leafy greens.
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7. Having Low Omega-3 is as Bad as Smoking
People with high omega-3 levels live 5 years longer than those with low levels.
The most shocking finding?
Smokers with high omega-3 had the same mortality risk as non-smokers with low omega-3.
People with high omega-3 levels live 5 years longer than those with low levels.
The most shocking finding?
Smokers with high omega-3 had the same mortality risk as non-smokers with low omega-3.
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8. Saunas Can Reverse Heart Aging by 20 Years
People who used saunas 4-7 times per week had:
• 50% lower cardiovascular mortality
• 40% lower all-cause mortality
One study showed 50-year-olds who did a 2-year exercise protocol made their hearts look like 30-year-olds.
People who used saunas 4-7 times per week had:
• 50% lower cardiovascular mortality
• 40% lower all-cause mortality
One study showed 50-year-olds who did a 2-year exercise protocol made their hearts look like 30-year-olds.
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The bottom line?
70% of how you age is determined by lifestyle choices, not genetics.
Simple changes like taking vitamin D, doing exercising multiple a week, and eating magnesium-rich foods can add YEARS to your life.
What shocked you most about this?
Let me know below.
70% of how you age is determined by lifestyle choices, not genetics.
Simple changes like taking vitamin D, doing exercising multiple a week, and eating magnesium-rich foods can add YEARS to your life.
What shocked you most about this?
Let me know below.
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If you enjoyed this breakdown…
Follow me @joeyyochheim for more health, faith & fitness-related content like this.
Follow me @joeyyochheim for more health, faith & fitness-related content like this.
