Learn more about exerciseandfitness with this collection
The importance of physical activity
The role of genetics in lifespan
How to maintain a healthy diet
Quantitative measurements of weight, BMI, for the typical person
An annual DEXA scan is a more comprehensive measurement than BMI – but you certainly want to monitor weight.
A DEXA is a moving x-ray. So you lay down on a bed and it takes maybe 10 minutes and this little, very low power x-ray goes over your body. It measures body fat percentage, bone mineral density, visceral fat, appendicular & lean mass metrics; visually, the definition of your abs is not a bad way to assess your fat visually
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On biomarkers
- Atherosclerotic disease: ApoB is the most important biomarker.
- There’s a blind spot when it comes to cancer: blood testing & biomarker testing for cancer aren’t usually the most helpful unless/until blood biopsies are more prevalent.
- Biomarkers can be helpful for dementia but...
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Smoking as a cause of mortality
Smoking is approximately a 40% increase in the risk of ACM (all-cause mortality). It means at any point in time, there's a 40% greater risk that you're going to die relative to a non-smoker and a never-smoker.
It doesn't mean your lifespan is going to be 40% less. It means ...
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The frequency of blood work
- Everybody should be screened early in life.
- The frequency with which you need to test really comes down to the state of interventions. It doesn't make sense to just do blood tests for the sake of doing blood tests. There has to be kind of a reason. I...
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Apolipoprotein B, diet, and statins
- ApoB is the concentration of LDL and VLDL particles. And they carrycholesterol and triglycerides. So anything that reduces cholesterol and reduces triglycerides, is going to reduce ApoB.
- Triglycerides are generally driven by carbohydrate intake. So m...
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Nicotine and cognitive focus
Augmenting acetylcholine through nicotine (not by smoking) is effective for enhancing concentration and focus.
On the list of things that you can do to make your brain a little more focused, this is infinitely safer than what a lot of people are doing, which is using st...
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"Fixing" testosterone
There's a group of people who think "if I could just fix my testosterone, everything will be better." But actually, that's not true at all.
The only purpose of fixing testosterone is to give you the capacity to work harder. It's really going to help you recover mo...
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Metabolomics
Metabolomics is just the study of metabolites. Metabolites can be defined as endogenous compounds such as amino acids, lipids, sugars, organic acids, etc., which are routinely being formed in the anabolism or catabolism process.
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Vectors of longevity
The 2 vectors of longevity: lifespan (whether you are alive and breathing) and healthspan (how many healthy years you live).
- What gets in the way of lifespan? The four horsemen of disease: atherosclerotic disease, canc...
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The marginal decade
A marginal decade is the last decade of your life. So everyone will have a marginal decade. And outside of people who die suddenly or through an accident, most of us know when we're in that marginal decade.
Until a person can tell you what it is that they want to be doing in that last decad...
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