<ul><li>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</li><li>Adversity mimetics: things that mimic biological adversity that is conducive to better lifespan and healthspan</li><li>Adversity signals survival circuit and turns on specific survival genes</li><li>A single gene alteration can have a significant impact on an organism’s lifespan</li><li>Three main adversity sensors: mTor (senses levels of amino acids in the cell), AMPK (senses energy/glucose), sirtuins (sense NAD)</li></ul>

Go For Adversity

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

Glucose Sensitivity

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

Sitting Is The Smoking

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

Vigorous Exercise Routine

<ul><li>Heat therapy is one of the most ancient therapies for ageing</li><li>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</li><li>Sauna activates heat shock proteins which help fold proteins correctly and stimulate pathways that build blood vessels and make more mitochondria</li><li>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</li><li>If you don’t have a sauna, take a hot bath or shower</li></ul>

Heat Therapy

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

Hyperbaric Oxygen Treatment

<ul><li>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</li><li>Cryotherapy lasts a few minutes and can feel good for several days after</li><li>Start in middle age before it becomes harder to incorporate discomfort</li><li>If you don’t have access to a cryo-chamber: take a cold shower, sleep with fewer covers</li></ul>

Cold Therapy

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

Resistance Training

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.

Get off your ass!

<ul><li>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.</li><li>Try to get low-intensity exercise every day – walk around the block after dinner.</li><li>Exercise vigorously (high-intensity training), 10-15 minutes per day, totaling 75 minutes per week.</li><li>Resistance train regularly to build and maintain muscle mass.</li><li>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.</li></ul>

Podcast: Key Takeaways

What is the best way to live longer? Here are a few factors within your control

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Personal Development

How To Live A Long Life

In Episode 3 of the Lifespan Podcast, Dr. David Sinclair and Matthew LaPlante dive deeply into the science of non-dietary interventions that mimic adversity and promote health. They begin by highlighting how different types of physical activity (i.e., low-intensity aerobic exercise, high-intensity aerobic exercise, and weight training) protect against age-related disease and enhance longevity. David and Matthew additionally highlight the latest evidence behind hyperbaric oxygen therapy, cold therapy, and heat therapy. As they discuss different adversity mimetics, they also explain how these interventions influence aging at the molecular and physiological levels. Thank you to our sponsors:   Athletic Greens - https://athleticgreens.com/sinclair   Levels - https://levels.link/sinclair    InsideTracker - https://insidetracker.com/sinclair   Our Patreon page:     https://www.patreon.com/davidsinclair  Timestamps: (00:00:00) Introducing Episode 3: Exercise Hot Cold (00:01:01) A Pernicisous Element Called Iron (00:02:46) A Quick Primer on Free Radicals (00:05:42) Review of Dietary Takeaways (00:07:01) Sponsors (00:09:32 Biological Adversity & the Survival Circuit (00:13:24) Survival Sensors (i.e., mTOR, AMPK, and Sirtuins) & Communicators (e.g., Insulin) (00:17:25) Get Off Your Butt (00:19:40) Exercise Protects against Disease & Mortality (00:21:17) Daily Step Count and Walking After Eating (00:22:33) Exercise Activates AMPK and Creates More Mitochondria (00:24:03) Vigorous Exercise, Hypoxia, the Electron Transport Chain (00:28:19) Exercise Increases Glucose Sensitivity and Stimulates Blood Vessel Formation (00:32:13) The Epigenome and Biological Age are Impacted by Exercise (00:36:43) How to Measure your Biological Age (00:37:31) Exercise Recommendations (00:39:28) Wearables and Individualized Health Tracking (00:43:14) The Importance of Weight Training (00:46:08) Physical Activity & Senescent Cells (00:48:01) Wrap-up & Takeaways (00:49:47) Hyperbaric Oxygen Therapy (00:57:24) Cold Therapy (01:03:50) Applying Heat (01:07:04) Adversity Mimetics Produce Endorphins (01:08:07) A Basic Protocol for Mimicking Adversity (01:10:04) Next Week: Molecules & Supplements (01:10:45) Subscription & Support For the full show notes, including the peer-reviewed studies, visit the Lifespan podcast website. Please note that Lifespan with Dr. David Sinclair is distinct from Dr. Sinclair's teaching and research roles at Harvard Medical School. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Lifespan with Dr. David Sinclair podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac Special thanks to our research assistants, Adiv Johnson & Sarah Ryan.

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Exercise & Fitness

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Podcasts

In Episode 3 of the Lifespan Podcast, Dr. David Sinclair and Matthew LaPlante dive deeply into the science of non-dietary interventions that mimic adversity and promote health. They begin by highlighting how different types of physical activity (i.e., low-intensity aerobic exercise, high-intensity aerobic exercise, and weight training) protect against age-related disease and enhance longevity. David and Matthew additionally highlight the latest evidence behind hyperbaric oxygen therapy, cold therapy, and heat therapy. As they discuss different adversity mimetics, they also explain how these interventions influence aging at the molecular and physiological levels. Thank you to our sponsors:   Athletic Greens - https://athleticgreens.com/sinclair   Levels - https://levels.link/sinclair   InsideTracker - https://insidetracker.com/sinclair   Our Patreon page:    https://www.patreon.com/davidsinclair  Timestamps: (00:00:00) Introducing Episode 3: Exercise Hot Cold (00:01:01) A Pernicisous Element Called Iron (00:02:46) A Quick Primer on Free Radicals (00:05:42) Review of Dietary Takeaways (00:07:01) Sponsors (00:09:32 Biological Adversity & the Survival Circuit (00:13:24) Survival Sensors (i.e., mTOR, AMPK, and Sirtuins) & Communicators (e.g., Insulin) (00:17:25) Get Off Your Butt (00:19:40) Exercise Protects against Disease & Mortality (00:21:17) Daily Step Count and Walking After Eating (00:22:33) Exercise Activates AMPK and Creates More Mitochondria (00:24:03) Vigorous Exercise, Hypoxia, the Electron Transport Chain (00:28:19) Exercise Increases Glucose Sensitivity and Stimulates Blood Vessel Formation (00:32:13) The Epigenome and Biological Age are Impacted by Exercise (00:36:43) How to Measure your Biological Age (00:37:31) Exercise Recommendations (00:39:28) Wearables and Individualized Health Tracking (00:43:14) The Importance of Weight Training (00:46:08) Physical Activity & Senescent Cells (00:48:01) Wrap-up & Takeaways (00:49:47) Hyperbaric Oxygen Therapy (00:57:24) Cold Therapy (01:03:50) Applying Heat (01:07:04) Adversity Mimetics Produce Endorphins (01:08:07) A Basic Protocol for Mimicking Adversity (01:10:04) Next Week: Molecules & Supplements (01:10:45) Subscription & Support For the full show notes, including the peer-reviewed studies, visit the Lifespan podcast website. Please note that Lifespan with Dr. David Sinclair is distinct from Dr. Sinclair's teaching and research roles at Harvard Medical School. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Lifespan with Dr. David Sinclair podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Special thanks to our research assistants, Adiv Johnson & Sarah Ryan.

Join Dr. David Sinclair, Ph.D. in Lifespan, a popular health podcast that brings the cutting edge of aging and longevity science straight to you. Hear about the latest developments in aging research, lifestyle practices for longevity, exercise and nutrition science, and more.  This podcast is distinct from Dr. Sinclair's teaching and research roles at Harvard Medical School. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice.

DR. DAVID SINCLAIR

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