3) The Norwegian 4x4 Protocol can reverse heart aging by 20 years.
4 minutes intense exercise, 4 minutes recovery, repeat 4 times.
Studies show 50-year-old hearts become structurally identical to 30-year-old hearts after 2 years.
Once per week minimum dose.
4) High-intensity exercise produces lactate which was previously thought to be "waste."
Lactate is actually a miracle molecule that acts like miracle growth for your brain.
It activates BDNF causing neurogenesis, literally growing new muscle cells.
5) 50% of Americans are magnesium deficient.
Every 100mg decrease = 24% higher pancreatic cancer risk.
Required for 300+ enzymatic reactions including DNA repair.
Highest magnesium levels = 40% lower all-cause mortality.
6) A 60+ year-old exercise study reversed brain aging.
Control group: hippocampus shrank 1-2% (normal aging).
Exercise group: hippocampus GREW 1-2%.
They literally reversed brain aging through aerobic exercise 3x per week for one year.
7) Harvard study: not eating enough seafood is a top 6 preventable cause of death.
High omega-3 index = 5 years increased life expectancy.
Low omega-3 index has SAME mortality risk as smoking.
Most Americans have dangerously low levels (5% vs optimal 8%+).
8) Creatine isn't just for gym bros anymore.
10+ grams daily reaches your brain.
Sleep-deprived people given 25-30g of creatine function BETTER than well-rested people.
It negates cognitive deficits from 21 hours of sleep deprivation completely.
9) Sauna 4-7x per week = 50% lower cardiovascular mortality vs 1x per week.
It mimics moderate-intensity exercise physiologically.
Adds to exercise benefits when combined.
Hot tubs provide similar blood pressure benefits for those without sauna access.
10) 70% of Americans are vitamin D deficient.
The consequence? 80% increased dementia risk.
Supplementing with vitamin D3 reduces dementia risk by 40%.
For every 10 ng/mL decrease in vitamin D, measurable brain damage increases.
Your skin needs UVB radiation to make it.
11) 16+ hour fasting windows activate autophagy.
Clears damaged proteins, DNA fragments, dysfunctional mitochondria.
Time-restricted eating improves glucose regulation beyond calorie restriction.
Stop eating 3+ hours before bed for optimal sleep.
12) Pregnant women given 930mg choline daily vs 480mg produced smarter children.
Children of high-choline mothers scored higher on ALL IQ tests.
Choline found in egg yolks, 6 eggs daily during pregnancy recommended.
One of the few interventions that can increase child intelligence.
BONUS: Living within 1 mile of golf courses = 126% higher Parkinson's risk.
Pesticides/herbicides are mitochondrial toxins.
Same chemicals used to induce Parkinson's in lab animals.
Reverse osmosis water filters can remove these toxins from your drinking water.
