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The Longevity and Brain Benefits of Vigorous Exercise - Patrick video Dec 2023

The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick

YouTube 60 minutes


  • (00:00) Introduction
  • (01:51) What differentiates "vigorous" from "zone 2"
  • (09:12) Why zone 2 training may not improve VO2 max
  • (11:34) Balancing zone 2 & vigorous-intensity workouts
  • (13:32) Norwegian 4x4 protocol improves VO2 max
  • (16:52) Methods to estimate VO2 max outside a lab
  • (19:49) What it takes to reverse 20 years of heart aging
  • (25:40) How HIIT reduces type 2 diabetes risk
  • (26:54) HIIT vs. Zone 2 for mitochondria
  • (29:25) Should committed exercisers practice 80/20 rule?
  • (32:35) Vigorous exercise enhances mitophagy
  • (35:20) Why lactate from HIIT benefits the brain
  • (37:45) How lactate allows "glucose sparing" in brain
  • (40:43) The BDNF benefits of HIIT
  • 41:59) Lactate signals the growth of new blood vessels
  • (44:15) Exercise intensity increases myokine release
  • (47:04) Exercise lowers mortality risk in cancer survivors
  • (48:13) Vigorous exercise kills circulating tumor cells
  • (49:53) Why exercise reduces depression and neurotoxicity (kynurenine mechanism)
  • (51:58) How "exercise snacks" reduce mortality

Notable and relevant publications:

VitaminDWiki - How Vitamin D, Omega-3s, and Exercise May Increase Longevity - Patrick Nov 2023

VitaminDWiki - Exercise and Vitamin D are synergistic - many studies

65+ VitaminDWiki pages have EXERCISE in the title

This list is automatically updated

Items found: 68
Title Modified
Reduce ageing with Vitamin D, Omega-3, and Exercise (video) - Patrick March 2024 06 Mar, 2024
How Not To Age book (diet, exercise, supplements) Dr. Greger - Dec 2023 10 Dec, 2023
Life-extension, improved healthspan: Diet, Exercise, Omega-3, Vitamin D - many studies 09 Dec, 2023
How Vitamin D, Omega-3s, and Exercise May Increase Longevity - Patrick Nov 2023 10 Nov, 2023
US truckers die 16 years sooner (UVA-low Vitamin D, obesity, little exercise) 19 Oct, 2023
Muscle pain in obese women reduced by aerobic exercise plus 50,000 IU Vitamin D - RCT May 2021 27 Aug, 2023
Sarcopenia (muscle loss) fought by Vitamin D, exercise and protein - many studies 11 Jul, 2023
Senior men with good vitamin D exercised more and had less metabolic syndrome – May 2023 11 May, 2023
Exercise and Vitamin D are synergistic - many studies 09 Apr, 2023
Bones not helped by tiny Vitamin D and Mg, for a short time with no exercise - Feb 2023 11 Feb, 2023
Diabetic inflammation synergistically decreased by Vitamin D and exercise – RCT June 2022 09 Oct, 2022
Exercise-induced muscle damage fought when enough vitamin D used for long enough – review Sept 2022 24 Sep, 2022
Doggie dementia 6.5X more likely if not get exercise (probably low vitamin D) - Aug 2022 27 Aug, 2022
Vitamin D raised after intense exercise if initially low and can burn fat – June 2022 27 Jun, 2022
Exercise Performance improved by Vitamin D or Magnesium – 2021 05 Jun, 2022
2.5 X reduced risk of cancer in 70 year-olds by a small amount of Vitamin D, Omega-3 and exercise – RCT April 2022 25 Apr, 2022
COVID fought by Vitamin D as well as both mild and intense exercise - March 2022 09 Mar, 2022
Treadmill exercise helps (Diabetics in this case) - Jan 2022 30 Jan, 2022
Vitamin C is as good as exercise at reducing cardiovascular problems - Sept 2015 04 Jan, 2022
Intense exercise increases vitamin D receptor activation 26 Dec, 2021
Off Topic: Exercycle for high-intensity exercise with UV 11 Dec, 2021
Exercise improves bone strength (good), but not bone mineral density (can be measured) – RCT Oct 2021 08 Oct, 2021
Exercise training by seniors may benefit from as little as 800 IU of vitamin D – Sept 2021 01 Oct, 2021
Less muscle inflammation after exercise if high level of Vitamin D (50 ng) -July 2021 08 Jul, 2021
Poor food, little intense exercise again associated with low Vitamin D (and more COVID-19 in this case) – July 2021 07 Jul, 2021
Most exercise occurs in the evening (when there is little or no Vitamin D) – July 2017 18 Mar, 2021
Diabetes 50X less likely if 30 ng of Vitamin D and intense exercise – April 2018 11 Nov, 2020
Live 7 years longer free of major disease if eat well, not smoke, not obese, moderate drink and exercise (100,000 people) – Jan 2020 22 Feb, 2020
Sarcopenia reduction: Protein, Leucine, Omega-3, Vitamin D, and exercise - hypothesis Aug 2018 30 Jan, 2020
2X less muscle soreness after exercise if Omega-3 index higher than 4 – RCT 2014 23 Dec, 2019
Muscles not improved by just Vitamin D weekly (also need exercise) – Dec 2019 17 Dec, 2019
Depression treatments: diet, exercise, bright light, Vitamin D, B12, Omega-3, Zinc, Music, etc. – May 2019 08 Dec, 2019
Vitamin D and Calcium do not increase bone density (also need exercise, Mg, K2, protein etc.) – RCT Aug 2019 28 Aug, 2019
Vitamin D and Calcium does not increase bone density (also need exercise, Mg, K2, protein etc.) – RCT Aug 2019 27 Aug, 2019
Exercise reduces cancer deaths, Magnesium RDA reduces deaths even more – Aug 2019 23 Aug, 2019
Muscles of senior women not helped by just vitamin D (also need exercise) – Aug 2019 10 Aug, 2019
Hip fracture recovery best with home exercise plus Vitamin D – RCT Dec 2018 12 Dec, 2018
2 Vitamin D pills per month may be as good as 10 hours of exercise - Nov 2018 14 Nov, 2018
Sweating (sunbathing, intense exercise, sauna) removes toxins and increases Nitric Oxide 28 Sep, 2018
What is the easiest way to get healthy: Vitamin D, Healthy Food, or Exercise 16 Sep, 2018
Exercise plus vitamin D increases elderly muscles (Nordic walking in this case) – RCT Sept 2018 14 Sep, 2018
Postmenopausal women need Vitamin D, protein and exercise to prevent loss of muscle and bone – Aug 2018 21 Aug, 2018
Seniors can restore lost muscle (Sarcopenia) – first restore vitamin D, then exercise – July 2018 13 Jul, 2018
Seniors getting Vitamin D (but no exercise) for 3 months failed to increase muscle strength – RCT June 2018 03 Jul, 2018
Benefits of Micronutrients, fasting, saunas, intense exercise, cold showers – Patrick April 2018 21 Apr, 2018
Bones helped by Vitamin D, Physical Exercise, etc (this time - Bariatric Surgery) – RCT March 2016 30 Aug, 2017
Resistance exercise combined with Vitamin D is great for seniors – meta-analysis July 2017 24 Aug, 2017
Vitamin D and exercise after hip fracture surgery – far fewer deaths – July 2016 23 Aug, 2017
1 in 3 died after hip fracture but only 1 in 14 if add Vitamin D and exercise – RCT April 2017 19 Apr, 2017
How vitamin D helps exercise (IGF) – RCT Nov 2016 20 Nov, 2016
Elderly falls reduced 3.6 times by 900 IU of vitamin D and simple exercise – RCT Nov 2016 15 Nov, 2016
Diabetes 3X more likely if little aerobic exercise (perhaps low vitamin D) March 2016 24 Mar, 2016
Exercise capacity (VO2) 25 percent higher if high level of vitamin D – Dec 2015 23 Jan, 2016
Overweight women got 3X benefits from 8 weeks of Omega-3 and exercise vs placebo – RCT Dec 2015 15 Dec, 2015
Resistance exercise increases Vitamin D receptor for a few hours (in rats) – Oct 2015 17 Oct, 2015
Rate of injuries from falls cut in half by just 800 IU of vitamin D and exercise – RCT May 2015 13 Sep, 2015
4000 IU increased peak power in exercise vs placebo April 2010 27 Jul, 2015
T2 Diabetes helped by aerobic exercise, adding 1200 IU vitamin D helped even more – RCT Sept 2014 10 Jan, 2015
Outdoor exercise better than indoor for postmenopausal women (no mention of vitamin D) – Dec 2014 06 Dec, 2014
Breast Cancer probability reduced 12 percent with daily hour of (outdoor) exercise – March 2014 20 Mar, 2014
Vitamin D creates autophagy, as does calorie restriction and high intensity exercise – Feb 2013 11 Feb, 2013
Vitamin D Omega 3 and Exercise are being used in controlled trial to support healthy ageing – Feb 2012 24 Nov, 2012
Off Topic – Light exercise extend life by 4.5 years – perhaps more than vitamin D – Nov 2012 14 Nov, 2012
4000 IU vitamin D and exercise for overweight – PhD 2010 02 Jul, 2011
Postmenopausal women with higher vitamin D exercised more – Mar 2011 20 Mar, 2011
Seniors who increased vitamin D got more physical exercise – Feb 2011 15 Mar, 2011
Metabolites of vitamin D and exercise - May 2010 02 Jul, 2010
Vitamin D, Muscle Function, and Exercise Performance in kids – June 2010 09 Jun, 2010

VitaminDWiki - Vitamin D Receptor activation increased by intense exercise and 15 other ways

Resveratrol,  Omega-3,  MagnesiumZinc,   Quercetin,   non-daily Vit D,  Curcumin,   Berberineintense exercise, Butyrate   Sulforaphane   Ginger,   Essential oils, etc  Note: The founder of VitaminDWiki uses 10 of the 16 known VDR activators

16+ VitaminDWiki pages with RHONDA or PATRICK in title

This list is automatically updated

Items found: 19
Title Modified
The Science of Magnesium and Its Role in Aging and Disease - Patrick March 2024 20 Mar, 2024
Reduce ageing with Vitamin D, Omega-3, and Exercise (video) - Patrick March 2024 06 Mar, 2024
High Omega-3 index increases longevity, even among smokers - Patrick Jan 2024 17 Jan, 2024
The Longevity and Brain Benefits of Vigorous Exercise - Patrick video Dec 2023 05 Dec, 2023
Benefits of Omega-3s - video and transcript - Patrick - Nov 2023 29 Nov, 2023
The Dangers of Vitamin D Deficiency (and why you should supplement), Video and transcript, Patrick - Nov 2023 29 Nov, 2023
Longevity experts take Vitamin D, Omega-3, and Magnesium - Patrick video Sept 2023 10 Nov, 2023
How Vitamin D, Omega-3s, and Exercise May Increase Longevity - Patrick Nov 2023 10 Nov, 2023
Vitamin D overview by Rhonda Patrick – Oct 2022 07 Oct, 2022
COVID probably fought by Vitamin D, might need 50 ng - Dr. Patrick Nov 8, 2021 21 Jul, 2022
Omega-3 decreases heart disease and COVID: Harris and Patrick, video and transcript - Dec 2021 07 Dec, 2021
Long-haul, VAERS, Ivermectin, vaccines, etc. Drs. Seheult, Patrick: Video with table of contents - Sept 17, 2021 21 Sep, 2021
COVID-19 fought by Vitamin D or Heat - Drs Seheult and Patrick video - March 3, 2021 07 Mar, 2021
Resveratrol benefits health in many ways - Dr. Patrick Sept 2019 26 Sep, 2019
Standard Omega-3 not get past BB barrier in seniors at high risk of Alzheimer’s – Patrick hypothesis Oct 2018 25 Dec, 2018
Benefits of Micronutrients, fasting, saunas, intense exercise, cold showers – Patrick April 2018 21 Apr, 2018
Off topic – Outline of 2 hour health webinar by Dr. Patrick – Oct 2017 12 Oct, 2017
Autism, Vitamin D, and serotonin - Patrick interview by Mercola Feb 2016 14 Feb, 2016
Micronutrients, methylation, epigenetics, longevity podcast by Rhonda Patrick and Tim Ferriss - June 2015 22 Jun, 2015

Asked Bard about High intensity exercise increasing the vitamin D getting to cells - Dec 6, 2023

The evidence suggests that high intensity exercise may increase the amount of vitamin D getting to cells, though the effects are complex and depend on several factors. Here's a breakdown of what we know:

Potential mechanisms for increased vitamin D delivery:

  • Mobilization from storage: Exercise can stimulate the release of vitamin D from adipose tissue and other storage sites, making it available for circulation and uptake by cells.
  • Increased blood flow: High-intensity exercise increases blood flow, which can facilitate the delivery of vitamin D to various tissues.
  • Enhanced VDR expression: Vitamin D receptors (VDRs) are essential for cellular uptake and utilization of vitamin D. Studies suggest that exercise may increase the expression of VDRs in certain tissues, leading to improved vitamin D utilization.
  • Hormonal changes: Exercise induces the release of hormones like catecholamines and growth hormone, which might influence vitamin D metabolism and transport.

_Supporting evidence:
Studies have shown that high-intensity exercise can significantly increase serum 25-hydroxyvitamin D (25(OH)D) levels in vitamin D-deficient individuals. This suggests improved mobilization and circulation of vitamin D.
Research indicates that a single bout of high-intensity interval training can lead to a temporary increase in circulating 25(OH)D levels.
Some studies suggest that regular high-intensity exercise may be more effective than moderate-intensity exercise in increasing vitamin D status.

However, there are also some caveats to consider:

  • The effect of exercise on vitamin D levels might depend on factors like baseline vitamin D status, training volume, and individual differences in response to exercise.
  • More research is needed to fully understand the long-term impact of high-intensity exercise on vitamin D metabolism and cellular uptake.

Overall, while high-intensity exercise may offer some benefits for vitamin D delivery to cells, it's important to consult a healthcare professional for personalized advice regarding vitamin D supplementation and exercise strategies. They can assess your individual needs and recommend the best course of action based on your specific situation.

Asked BARD for research that supports the previous
Research Supporting the Relationship Between High Intensity Exercise and Vitamin D Levels:
“Impact of Vitamin D on Physical Efficiency and Exercise Performance—A Review” (2020): This review discusses the connection between vitamin D and physical performance, highlighting its role in muscle function and immune response. It also mentions that exercise, specifically endurance training, can increase vitamin D levels in individuals with deficiency.

“Exercise: A Possibly Effective Way to Improve Vitamin D Nutritional Status” (2022): This article explores the potential of exercise to improve vitamin D status, particularly in individuals with deficiency. It suggests that endurance exercise can promote the release of vitamin D metabolites from adipose tissue, ultimately increasing serum 25(OH)D levels.

“High-Intensity Physical Activity with High Serum Vitamin D Levels is Associated with a Low Prevalence of Osteopenia and Osteoporosis: A Population-Based Study” (2021): This study investigated the relationship between high-intensity physical activity, vitamin D levels, and bone health. It found a link between high-intensity activity and lower prevalence of osteopenia and osteoporosis, especially when combined with sufficient vitamin D levels.