Learn more about exerciseandfitness with this collection
The importance of physical activity
The role of genetics in lifespan
How to maintain a healthy diet
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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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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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.
- ...
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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.
- R...
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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 c...
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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 p...
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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...
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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 survi...
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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 h...
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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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