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.