Exercise, Heat, Cold & Other Stressors for Longevity | Episode 3
Curated from: 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.
- 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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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
- 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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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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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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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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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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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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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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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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IDEAS CURATED BY
CURATOR'S NOTE
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Heidi Thompson's ideas are part of this journey:
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