Exercise, Heat, Cold & Other Stressors for Longevity | Episode 3 - Deepstash

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Exercise, Heat, Cold & Other Stressors for Longevity | Episode 3

Exercise, Heat, Cold & Other Stressors for Longevity | Episode 3

Lifespan with Dr. David Sinclair

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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.
  • ...

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.

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 survi...

DR. DAVID SINCLAIR

Get off your ass!

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 c...

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.
  • R...

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.
  • Y...

  • 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 p...

  • 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...

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 h...

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 a...

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