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

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

Curated from: Lifespan with Dr. David Sinclair

Ideas, facts & insights covering these topics:

11 ideas

·

18K reads

88

1

Explore the World's Best Ideas

Join today and uncover 100+ curated journeys from 50+ topics. Unlock access to our mobile app with extensive features.

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.

170

2.29K reads

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

151

2.14K reads

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)

134

1.78K reads

DR. DAVID SINCLAIR

Get off your ass!

DR. DAVID SINCLAIR

128

1.4K 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

145

1.67K 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

145

1.63K 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.

142

1.51K 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

141

1.45K 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  

141

1.35K 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

147

1.43K 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

146

1.38K reads

IDEAS CURATED BY

heth

Clinical (histocompatibility and immunogenetics) Scientist

CURATOR'S NOTE

fitness hacks

Heidi Thompson's ideas are part of this journey:

How To Live A Long Life

Learn more about exerciseandfitness with this collection

The importance of physical activity

The role of genetics in lifespan

How to maintain a healthy diet

Related collections

Read & Learn

20x Faster

without
deepstash

with
deepstash

with

deepstash

Personalized microlearning

100+ Learning Journeys

Access to 200,000+ ideas

Access to the mobile app

Unlimited idea saving

Unlimited history

Unlimited listening to ideas

Downloading & offline access

Supercharge your mind with one idea per day

Enter your email and spend 1 minute every day to learn something new.

Email

I agree to receive email updates