Exercise, Heat, Cold & Other Stressors for Longevity | Episode 3 - Deepstash
How To Live A Long Life

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The importance of physical activity

The role of genetics in lifespan

How to maintain a healthy diet

How To Live A Long Life

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Podcast: Key Takeaways

Podcast: Key Takeaways

  • We need to induce adversity & stress in our lives: ancestrally, we’re built to withstand stress to survive – now, our society is built on comfort, so we aren’t expending energy to live anymore.
  • Try to get low-intensity exercise every day – walk around the block after dinner.
  • Exercise vigorously (high-intensity training), 10-15 minutes per day, totaling 75 minutes per week.
  • Resistance train regularly to build and maintain muscle mass.
  • Cycle heat and cold exposure as often as possible, even every day. Vary the temperature in the shower or bath, or change the temperature in your house.

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DR. DAVID SINCLAIR

80% of your future health is in your hands – it’s modifiable, 20% is genetic which you can’t do much about. You have the tools to change your ageing.

DR. DAVID SINCLAIR

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Go For Adversity

Go For Adversity

  • Ancestrally, we’re built to withstand stress to survive – now, our society is built on comfort, so we aren’t expending energy to live anymore
  • Adversity mimetics: things that mimic biological adversity that is conducive to better lifespan and healthspan
  • Adversity signals survival circuit and turns on specific survival genes
  • A single gene alteration can have a significant impact on an organism’s lifespan
  • Three main adversity sensors: mTor (senses levels of amino acids in the cell), AMPK (senses energy/glucose), sirtuins (sense NAD)

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DR. DAVID SINCLAIR

Get off your ass!

DR. DAVID SINCLAIR

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388 reads

Sitting Is The Smoking

Sitting Is The Smoking

  • Sitting is bad for us: even if you work, alternate between a standing desk and sitting
  • Your body needs to be in a state where it is pushed to take in more oxygen and mimic hormetic effects
  • Exercise isn’t just for aesthetics: exercise can slow down cancer, reduce the risk of cardiovascular disease, and reduce all-cause mortality
  • Most diseases are an accumulation of symptoms of ageing – if you slow the disease rate, you’ll reduce ageing
  • 10,000 steps is not a magic number but when we move we burn calories and get the body into a better state

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354 reads

Vigorous Exercise Routine

Vigorous Exercise Routine

  • Vigorous exercise: get breathing rate and heart rate up for at least 10 minutes 3x/week
  • Exercise at least 75 minutes of vigorous exercise per week
  • Exercise doesn’t just mean running: you can go for a long walk, paddleboard, skateboard, weight lift, play sports, etc.
  • Resting heart rate is a good measure of fitness, if it is high you’re either too stressed or unfit

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370 reads

Resistance Training

Resistance Training

  • Resistance training or weight training supports the posture and the ability to stay upright.
  • It maintains hormone levels, improves balance and builds muscle mass.
  • In the U.S., 19 people per minute fall and break a hip which is close to a death sentence in older age.
  • You can boost testosterone by maintaining large muscle groups – legs, back, posterior chain.
  • In just 12 weeks, exercise can slow and kill senescent cells.

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335 reads

Glucose Sensitivity

  • As we age, muscles and brain become less sensitive to glucose
  • Muscles don’t bring in glucose as effectively and lead to damage in blood vessels and the brain which trigger disease
  • Vascular endothelial growth factor (VEGF) is made by muscles after exercise and stimulates the production of blood vessels which transport oxygen
  • People who exercise are epigenetically younger than people who haven’t based on the Horvath clock and other similar clocks measuring biological ageing

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306 reads

Hyperbaric Oxygen Treatment

  • Hyperbaric chamber: room or standing tube where pressure is increased and the amount of oxygen you breathe in is increased as a result
  • The science: hyperbaric chamber can reverse telomere shortening which will slow down the ageing
  • You can spend an hour in a hyperbaric chamber and read, meditate, etc.
  • Results of human studies on hyperbaric oxygen treatment: improved memory, increase in T helper cells, reversal of telomere shortening
  • Theory: hyperbaric chambers work similar to exercise and simulate hypoxia
  • Tested protocol: 5 sessions per week, 90-minutes in length, for 12 weeks  

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286 reads

Cold Therapy

Cold Therapy

  • A huge benefit of being cold is the production of brown fat which revs metabolism, is high in mitochondria, burns white fat, and possibly secretes healthy hormones
  • Cryotherapy lasts a few minutes and can feel good for several days after
  • Start in middle age before it becomes harder to incorporate discomfort
  • If you don’t have access to a cryo-chamber: take a cold shower, sleep with fewer covers

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332 reads

Heat Therapy

Heat Therapy

  • Heat therapy is one of the most ancient therapies for ageing
  • Men who participate in the sauna a few times per week have about 20% less risk of cardiovascular disease and mortality caused by heart attacks
  • Sauna activates heat shock proteins which help fold proteins correctly and stimulate pathways that build blood vessels and make more mitochondria
  • There isn’t a verified protocol but it doesn’t seem like you can overdo it as long as it’s a dose you can tolerate and maintain
  • If you don’t have a sauna, take a hot bath or shower

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CURATED BY

heth

Clinical (histocompatibility and immunogenetics) Scientist

CURATOR'S NOTE

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