Runners may get caught up in the idea that in order to see gains, you have to do more. However, experts say that running is an individualised sport, and the volume and intensity to perform optimally depend on fast-twitch and slow-twitch muscle fibre predisposition.

Running is individualised

<ul><li>Fast-twitch fibres have a more powerful force but fatigue quickly. </li><li>Slow-twitch muscle fibers are less powerful but more fatigue-resistant. </li><li>Our muscles contain both types, but your personal ratio can vary.</li></ul> A 2020 study found that runners with more fast-twitch muscle fibres were more likely to suffer from short-term performance dips after periods of higher-volume training. It means that if you’re a fast-twitch athlete trying to push the same training as a slower-twitch athlete, it may actually make you get slower.

The difference between fast-twitch fibres and slow-twitch fibres

To find your specific muscle fibre ratio, plug a recent 5K time into a race equivalency calculator, then compare it to your marathon results. <ul><li>If a 5K time suggests you can run a 3:59 marathon, but your real marathon time is 4:10, you may be stronger at shorter races that need fast-twitch muscle fibres.</li><li>If your marathon time is 3:45, you may have more slow-twitch fibres.</li></ul>

Establish your specific muscle fibre ratio

Most people aren't suited for higher mileage. Professional athletes go home after their workouts; they're eating well, they're stretching and sleeping. The average person with a full-time job is likely not sleeping enough and knows it's unsustainable to put that much volume in their running. Furthermore, pushing higher may result in getting broken down and injuries.

Lifestyle factors play a role

Examples of lower mileage training plans:<ul><li>Athletes can do two harder but longer-distance sessions per week, with a shorter recovery run the next day.</li><li>Athletes can run four or five days per week with just one hard workout, such as 200-meter intervals. Long runs with varied intensity count as a quality session. </li></ul> Expert trainers advise you don't need to supplement your days off with another form of cardio to cross-train. Cross-training sessions depend on your schedule and motivations. Other experts believe it's better to let your body fully recover on days you're not running.

How to pack more quality into lower-mileage training plans

Regular strength workouts is a key component to strong performances. For example, a combination of weight-lifting and plyometric exercises, such as 5 sets each of barbell squats, weighted box jumps with dumbbells, and non-weighted box jumps, as well as separate 20-minute banded exercise sessions.

Strength workouts

<ul><li>You’re constantly dealing with soreness, fatigue, overuse injuries, or aiming for high numbers for their own sake.</li><li>If you get out for a run, are breathing normally, and running at a pace that should be easy, but you find that your legs just don’t want to move.</li><li>Watch out for an increase in your resting heart rate. You need to make serious adjustments if it is more than 10 percent for a couple of months.</li></ul>

Signs of overtraining

<ul><li>Listen to your body and write down notes that you’ll learn from.</li><li>Comparison can steal your joy for running. Social media only tells a fraction of the picture. We continually forget what works for us and then get scared or insecure based on what we see others doing.</li></ul>

Take personal notes and avoid comparison

For some runners, from recreational to sub-elite and even the pros, less truly is more when it comes to reaping gains.

exerciseandfitness

Exercise & Fitness

sports

Sports

In Defense of Running Lower Mileage (Just Hear Us Out)

The secret to a calmer morning starts with a little prep work the night before. So tackle important to-dos like these: Choose tomorrow’s clothes. Pack up work and school supplies. Make a simple, nutritious lunch.

1. Get Ready for a Great Morning

Are you forgetful first thing in the morning? If so, jot down important morning tasks the night before, and place the list somewhere visible. For instance, you could write reminders on a dry erase board that sticks to your refrigerator. You could also scribble encouraging quotes or mantras on the board to get some positive vibes . Never believe in your mind it doesn't remember everything you want .

2. Write Reminders 

Rise and shine 10 minutes earlier than you do now. That way, you don’t have to rush. The right alarm clock or app can help you do that. Choose one that can gently rouse you if your usual alarm startles or annoys you out of bed. Some clocks even have a display that simulates the sunrise. Once you’re awake, point your toes out and reach your arms above your head for a relaxing full-body stretch in bed.

3. Wake Up Less Alarmed

We all skip it once in a while. But do you really want to risk getting “hangry”? That’s when you get stressed and mad due to an empty stomach. A balanced breakfast can keep that "hanger" away. It gives you energy for the day, and it may boost your focus and mood. So have a healthy morning meal most days. Fill your plate, bowl, or blender with lean protein, fruit or veggies, and whole grains.

4. Eat a Healthy Breakfast

Everybody frets about their future or past from time to time. But you can start to let go of your worries if you focus on the present -- even while scrubbing your teeth after breakfast. You’ve performed this minty morning ritual countless times. But have you ever paid close attention to each step, from toothpaste squeeze to mouth rinse? It might just help you stay in the moment and relax.

5.Brush Your Teeth … Mindfully

Even a few minutes a day of this peaceful practice may help you zap stress. There are many ways to meditate, but these general tips -- or a mediation app -- can get you started: Find somewhere comfortable to sit. Focus on your breath as it enters and exits your nose or belly. And when your mind wanders, bring it back to your breathing -- it’s normal to have to do that lots of times .

6.Try Meditation

Your body releases feel-good brain chemicals when you work out. You may feel more creative and productive afterward, too. So go for a brisk walk or hit the gym if you have 20-30 minutes to spare. If you’re crunched for time, even a 7-minute routine that combines gentle yoga poses and body-weight exercises could energize you and lift your mood.

7.Get Some Exercise

Music can help you melt away stress. So put together a mix of your favorite relaxing or uplifting tracks. You could listen to it during breakfast, while you’re exercising, or on the way to work.

8.Make a Morning Playlist

Stress gets all of us down at times. But there’s a way to look at things in a more positive light. Take a few moments each morning to think of someone or something you’re grateful for. You could write it down in a journal, or look at photos to remind you. If you think about a friend or loved one who makes your life better, why not also call or text them to say thanks?

9. Practice Gratefulness

If we have a perfect morning routine then we will be having a wonderful day so these ideas make your whole day healthier as well as cheerful .

personaldevelopment

Personal Development

health

Health

habits

Habits

Tips for a Healthy Morning Routine

<ul><li>In general, 4 to 6 cups of water is appropriate for a healthy adult. </li><li>A few of the most common warning signs of dehydration include weakness, low blood pressure, dizziness, confusion, or unusually dark urine.</li><li>How much water any given individual needs in one day is not an exact science, but many people may be surprised to find they’re in a constant state of dehydration.</li></ul>

Not drinking enough water💧

<ul><li>Most employees who work in an office environment or at a desk spend on average a whopping 10 hours per day sitting down </li><li>Negatives effects of sitting too long can have on the body and the mind, including organ damage, muscle degeneration, decreased mental ability, back problems, and poor circulation. </li><li>Setting daily calendar alerts for yourself to stand up, stretch, or take a walk can be a great way to remind yourself to move, especially if keep forgetting to move around regularly. </li></ul>

Sitting for long periods of time 🧟

<ul><li>Trying to maintain a healthy diet can be one of the most difficult health-related efforts to keep up in the workplace.</li><li>It may take a little more planning and effort on your part each week, but packing your own lunch every day or supplying your own healthy snacks so that you can avoid the morning donut pile or the afternoon vending machine run will go a long way to keeping you healthy.</li></ul>

Eating junk food 🎂🍕🍔

<ul><li>To avoid poor posture while seated, it's recommended to “sit up straight and align the ears, shoulders, and hips in one vertical line.” Sitting in well-designed chairs or exercise balls can help significantly with posture.</li><li>It's also recommend to avoid crossed legs, leaning to one side, hunching your shoulders, or tilting your head while sitting.</li><li>And, of course, regular movement – even short walks around your office – can help to maintain good posture by helping you to change positions frequently.</li></ul>

Poor posture 😢

<ul><li>prolonged periods of time indoors can, over time, have negative cumulative health effects, such as decreased vitamin D levels, poor sleep, higher stress, or even depression.</li><li>Even if it’s just once a day for a few minutes, prioritize “outside” time and make it a part of your workplace routine.</li></ul>

Not going outside

This stash points towards  health mistake you've been making at work make sure you add this to your list 🤗

The average American spends around 90,000 hours at work, according to Business Insider. And for many people, a large portion of those hours are spend engaging in unhealthy habits that can have serious consequences to their overall health, well-being, productivity, and happiness levels.  

5 Health Mistakes You’re Probably Making at Work | BioSpace

In Yoga, an entire organism has 5 sheaths- Annamaya Kosha , Manomaya Kosha , Pranamaya Kosha , Vignanamaya Kosha.

Understanding Life And Death

<ol><li>The outermost sheath of human body </li><li>"Anna"means food. All the physical growth you acquire is from this sheath </li></ol>

Annamaya Kosha 

<ol><li>"Mana" means mind. This is the mental body.</li><li>It comprises yours thoughts , emotions and all the mental processes, both conscious and unconscious. </li></ol>

Manomaya Kosha

<ol><li>The third layer is pranamya kosha.</li><li>Prana means life energy.This energy drives the 1st and 2nd energies.</li><li>The first 2 energies are physical and can be felt. But this gives life to it.</li></ol>

Pranamaya Kosha 

<ol><li>This is the 4th one, "Gnana" means knowledge. Vignana means extraordinary knowledge that is beyond sense perceptions.</li></ol>

Vignanamaya Kosha 

<ol><li>"Aananda" means bliss.It is one thing that is everything and nothing at the same time.</li><li>It's beyond physical in nature.</li></ol>

Aanandamaya Kosha

Only Sadguru can convince a person both spiritually and scientifically, since he's a wonderful person❤

Death is a taboo in most societies in the world. But what if we have got this completely wrong? What if death was not the catastrophe it is made out to be but an essential aspect of life, rife with spiritual possibilities for transcendence? For the first time, someone is saying just that. n this unique treatise-like exposition, Sadhguru dwells extensively upon his inner experience as he expounds on the more profound aspects of death that are rarely spoken about. From a practical standpoint, he elaborates on what preparations one can make for one's death, how best we can assist someone who is dying and how we can continue to support their journey even after death. Whether a believer or not, a devotee or an agnostic, an accomplished seeker or a simpleton, this is truly a book for all those who shall die!

philosophy

Philosophy

books

Books

Sadhguru is the founder and head of the Isha Foundation, based in Coimbatore, India. The foundation, established in 1992, operates an ashram and yoga centre that carries out educational and spiritual activities. Sadhguru has been teaching yoga since 1982.

Sadhguru

Death

Walking is primarily viewed as a form of low-intensity cardiovascular exercise.It generally does not cause significant changes in either muscle mass or tone.Walking falls under the category of endurance exercises, which are known to build slow-twitch muscle fibers; the fibers predominantly used for periods of sustained activity. People may notice a slight increase in leg size post-walking as the legs ‘swell’ to take in nutrients and remove waste products – such as lactic acid.

Walking Is Endurance Exercise

A 2018 study by <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6240935/">Nagoya University</a> found that muscle quality was improved among 31 participants after 10 weeks of regular 30-minute sets of walking. Walking is predominantly going to be working your lower body, and mainly stimulating your quadriceps, hamstrings, glutes, calves and hip adductors, as well as your spine and abdominal muscles, which all have a significant role in stabilizing your trunk as you move forwards.

Muscle Building

Cardiovascular exercise, along with the correct diet, is a great recipe for burning fat.The key is to monitor your heart rate and work in what is known as the “Fat Burning Zone,” working at 60%-70% of your maximal heart rate, which in general equates to a 7-12 calorie burn per minute.Another important aspect to consider when looking for fat-burning results from walking is duration.

Burning Fat

<ul><li>There are several ways to maximize your muscle-building potential while walking.</li><li>A popular option is to incorporate intervals by alternating between walking at a steady pace and doing a 'power walk', a light jog or a sprint</li><li>You could also pause during your walk to add in some bodyweight exercises such as lunges, squats, push-ups or planks</li><li>Weighted vests have the added benefit of making you engage and strengthen your back muscles to ensure you are maintaining good posture throughout your walk</li></ul>

Maximizing Muscle Building While Walking

Walking on trails, roads, grass, inclined or uneven surfaces, or unstable ones like sand or gravel will challenge the muscles of your lower leg, ankles and feet more than on pavement, and they will have to work harder to maintain balance and stability.Alternate between working at different inclines and speeds to vary the intensity and muscle recruitment of the workout.

Mixing up The Terrain

podcasts

Podcasts

videos

Videos

How To Build Muscle

It’s our most regular form of exercise, but does walking build muscle? We look to studies and an expert for the answer

Does walking build muscle?

With the end of the Covid-19 pandemic now plausibly in sight, 70% of Britons say they hope to eat a healthier diet, lose weight and exercise more. But how? Every year, millions of people vow to be more physically active, but the vast majority of these resolutions fail. We all know what happens. After a week or two of sticking to a new exercise regime, we gradually slip back into old habits and then feel bad about ourselves.

Another Failed Resolution

Most adults in high-income countries, such as the UK and US, don’t get the minimum of 150 minutes per week of physical activity recommended by most health professionals. Everyone knows exercise is healthy, but prescribing and selling it rarely works.We all believe we should exercise more. So why is it so hard to keep it up? We list the most common and unhelpful workout myths.

Too Rich To Exercise

Exercise is a voluntary physical activity undertaken for the sake of fitness. You may think exercise is normal, but it’s a very modern behaviour. Instead, for millions of years, humans were physically active for only two reasons: when it was necessary or rewarding. Necessary physical activities included getting food and doing other things to survive. Rewarding activities included playing, dancing or training to have fun or to develop skills.But no one in the stone age ever went for a five-mile jog to stave off decrepitude, or lifted weights whose sole purpose was to be lifted.

Myth 1: It’s Normal to Exercise

When food is limited, every calorie spent on physical activity is a calorie not spent on other critical functions, such as maintaining our bodies, storing energy and reproducing. Because natural selection ultimately cares only about how many offspring we have, our hunter-gatherer ancestors evolved to avoid needless exertion – exercise – unless it was rewarding. So don’t feel bad about the natural instincts that are still with us. Instead, accept that they are normal and hard to overcome.

Myth 2: Avoiding Exertion Means You Are Lazy

Let’s not demonise a behaviour as normal as sitting. People in every culture sit a lot. Even hunter-gatherers who lack furniture sit about 10 hours a day, as much as most westerners. But there are more and less healthy ways to sit. Studies show that people who sit actively by getting up every 10 or 15 minutes wake up their metabolisms and enjoy better long-term health than those who sit inertly for hours on end. If you work all day in a chair, get up regularly, fidget and try not to spend the rest of the day in a chair, too.

Myth 3: Sitting Is the New Smoking

A common myth is that people uncontaminated by civilisation are incredible natural-born athletes who are super-strong, super-fast and able to run marathons easily. Not true. Most hunter-gatherers are reasonably fit, but they are only moderately strong and not especially fast. Their lives aren’t easy, but on average they spend only about two to three hours a day doing moderate-to-vigorous physical activity. It is neither normal nor necessary to be ultra-fit and ultra-strong.

Myth 4: Our Ancestors Were Hard-Working, Strong and Fast

Until recently just about every weight-loss programme involved exercise.  The truth is that you can lose more weight much faster through diet rather than exercise, especially moderate exercise such as 150 minutes a week of brisk walking. However, longer durations and higher intensities of exercise have been shown to promote gradual weight loss. Regular exercise also helps prevent weight gain or regain after diet. Every diet benefits from including exercise.

Myth 5: You Can’t Lose Weight Walking

Many people are scared of running because they’re afraid it will ruin their knees. These worries aren’t totally unfounded since knees are indeed the most common location of runners’ injuries. But knees and other joints aren’t like a car’s shock absorbers that wear out with overuse. Instead, running, walking and other activities have been shown to keep knees healthy, and numerous high-quality studies show that runners are, if anything, less likely to develop knee osteoarthritis. The strategy to avoid knee pain is to learn to run properly and train sensibly.

Myth 6: Running Will Wear out Your Knees

Despite rumours that our ancestors’ life was nasty, brutish and short, hunter-gatherers who survive childhood typically live about seven decades, and they continue to work moderately as they age. The truth is we evolved to be grandparents in order to be active in order to provide food for our children and grandchildren. In turn, staying physically active as we age stimulates myriad repair and maintenance processes that keep our bodies humming. Numerous studies find that exercise is healthier the older we get.

Myth 7: It’s Normal to Be Less Active as We Age

Many medical professionals follow the World Health Organisation’s recommendation of at least 150 minutes a week of moderate or 75 minutes a week of vigorous exercise for adults. In truth, this is an arbitrary prescription because how much to exercise depends on dozens of factors, such as your fitness, age, injury history and health concerns. Remember this: no matter how unfit you are, even a little exercise is better than none.

Myth 8: There Is an Optimal Dose/type of Exercise

Most people don’t like exercise and have to overcome natural tendencies to avoid it. For most of us, telling us to “just do it” doesn’t work any better than telling a smoker or a substance abuser to “just say no!” To promote exercise, we typically prescribe it and sell it, but let’s remember that we evolved to be physically active for only two reasons: it was necessary or rewarding. So let’s find ways to do both: make it necessary and rewarding.  For example: if you agree to meet friends to exercise regularly you’ll be obliged to show up, you’ll have fun and you’ll keep each other going.

Myth 9: ‘just Do It’ Works

Let’s not oversell exercise as medicine. Although we never evolved to exercise, we did evolve to be physically active just as we evolved to drink water, breathe air and have friends. Thus, it’s the absence of physical activity that makes us more vulnerable to many illnesses, both physical and mental. In the modern, western world we no longer have to be physically active, so we invented exercise, but it is not a magic bullet that guarantees good health.

Myth 10: Exercise Is a Magic Bullet

We all believe we should exercise more. So why is it so hard to keep it up? Daniel E Lieberman, Harvard professor of evolutionary biology, explodes the most common and unhelpful workout myths

Just don’t do it: 10 exercise myths

<ul><li>Eat the right way</li><li>Eat less often</li><li>Get exercise</li><li>Get quality sleep</li><li>Stress your body: adversity mimetics</li><li>Supplements</li><li>Track your data</li></ul>

The most critical things to slow down aging

1. mTOR (Mammalian target of rapamycin)Low levels of mTOR activates Autophagy (a signal that times are tough), the body’s way of cleaning out damaged cells, in order to regenerate newer, healthier ones.2. AMPK (AMP-activated protein kinase)AMPK is a sensor of energy; low energy is a good thing for longevity. In response, it protects the body because it thinks it’s going to run out of food. We get more AMPK through exercise and fasting.3. SirtuinsSirtuins are a family of signaling proteins involved in metabolic regulation.  They take care of DNA repair and stabilization of the epigenome.

Three Longevity Genes

<ul><li>Fasting inhibits mTOR and activates AMPK and the Sirtuins.</li><li>Sugar spikes glucose. Glucose shut down sirtuins and AMPK.</li><li>We should avoid high protein diets (specially red meat) for longevity. </li><li>Exercise, Heat, Cold & Other Stressors are “Adversity Mimetics” - we want to trick the body into thinking it’s under threat of survival.</li><li>Weight training maintains hormone levels, the ability to walk well and to have good posture, and also makes you look better, which can boost your confidence and reduce anxiety and stress.</li></ul>

When the cells replicate, the best thing is that they replicate into the same type of cell (we have liver cells, skin cells, nerve cells, etc.).As we age, the packaging of the DNA that allows a cell to remain of a certain type of cell forever starts getting lost. This is the process that give birth to most diseases (Dementia, Alzheimer, Diabetes, Heart Disease). If you slow down Ex-differentiation, it means you are getting the cells to remember how to behave. And consequently, you reverse aging.The 3 regulators (mTOR, AMPK and Sirtuins) slow down the Ex-differentiation process.

Ex-Differentiation

In the Morning:<ul><li>1g of resveratrol with yogurt or olive oil</li><li>1g NMN</li><li>Spermidine: 1g</li><li>Fisetin </li></ul>At night: 800mg Metformin, after dinner. Not the night before doing weightlifting.

Supplements - Dr. Sinclair’s Protocol

This is a summary of the first season of the Lifespan Podcast. Need to listen to the whole thing.

The following article is a summary of the first season of the Lifespan Podcast, from world-renowned research doctor David Sinclair, Ph.D. Dr. Sinclair is a professor of genetics and co-director of…

food

Food

longevity

Longevity

Reverse Aging: How To Live Longer and Healthier

From an evolutionary perspective, we only live as long as we need to replace ourselves efficiently. For example:<ul><li>Mice live 2-3 years. They divert most of their resources into reproducing rapidly and little into preserving their bodies.</li><li>Whales live hundreds of years because they're at the top of the food chain and they can live as long as they want. So they breed slowly and build a body that lasts.</li><li>We, as humans, are somewhere in between mice and whales.</li></ul>From a biological perspective, there's no maximum to human lifespan. There's nothing that says biological organisms have to die.

Aging

<ul><li>Diet: Eat healthy food. Don't overeat. Don't become obese</li><li>Exercise: Do aerobic and strength training a few times a week</li><li>Sleep: Get into a constant sleep-wake cycle</li><li>Manage your mental stress</li><li>Don't smoke because it accelerates aging</li></ul>

Tips to slow down aging

<ul><li>Eat a moderate amount of calories and eat during a shorter period during the day. You can do this through intermittent fasting and calorie restriction.</li><li>Eat plenty of leafy greens, such as broccoli, spinach, kale, or Brussels sprouts.</li><li>Reduce fruits that give you a sugar high because spiking your sugar is unhealthy in the long run. High sugar fruits include grapes, cherries, pears, watermelon, and bananas.</li><li>Limit your servings of red meat.</li></ul>

Diet

<ul><li>Fasting is one of oldest ways to improve health. We know it works, but we don't know why. Current research is aimed at figuring out what's optimal and how it works.</li><li>It's been shown that fasting activates some longevity genes, but the research is ongoing, so no recommendations can be made to the general public yet.</li><li>Results from animal studies show it's more important when you eat than what you eat. Mice that ate general food once a day lived longer than mice that ate carefully chosen food 3 times a day. But you want to focus on both — eat good food at the right time.</li></ul>

Research on fasting

It's been proven that exercise extends lifespan. People who exercise regularly have lower risk of major diseases such as heart disease.A basic routine with aerobic and strength training, done a few times a week, is enough. The main goal is for the aerobic training to reduce your heart disease risk, and for the strength training to maintain your hormone levels.However, bear in mind there are diminishing returns to exercise. Over-exercising is detrimental to your health as you wear out your joints.

Exercise

Get into a constant sleep-wake cycle.Results from studies on people who work shifts show that disrupting your sleep-wake cycle accelerates aging and increases your risk of developing certain age-related diseases.

Sleep

Do what works for you and what you enjoy. What's a long life if it's not enjoyable?

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

scienceandnature

Science & Nature

How To Live A Long Life

TIL diseases show up more often in older people because of aging. It's causation, not correlation 🤯 So if we slow down aging, we decrease the risk for many age-related diseases

David Sinclair is a geneticist at Harvard and author of Lifespan. Please support this podcast by checking out our sponsors: - Onnit: https://lexfridman.com/onnit to get up to 10% off - Clear: https://clearme.com/lexpod and use code LexPod to get 2 months free - National Instruments (NI): https://www.ni.com/perspectives - SimpliSafe: https://simplisafe.com/lex and use code LEX to get a free security camera - Linode: https://linode.com/lex to get $100 free credit EPISODE LINKS: David's Twitter: https://twitter.com/davidasinclair David's Website: https://lifespanbook.com PODCAST INFO: Podcast website: https://lexfridman.com/podcast Apple Podcasts: https://apple.co/2lwqZIr Spotify: https://spoti.fi/2nEwCF8 RSS: https://lexfridman.com/feed/podcast/ Full episodes playlist: https://www.youtube.com/playlist?list=PLrAXtmErZgOdP_8GztsuKi9nrraNbKKp4 Clips playlist: https://www.youtube.com/playlist?list=PLrAXtmErZgOeciFP3CBCIEElOJeitOr41 OUTLINE: 0:00 - Introduction 1:34 - Staying young at heart 5:30 - Bringing people back to life 11:05 - Wearables and tracking health data 20:18 - How to solve aging 30:22 - Why do we age? 35:50 - Genetic reset switch that reverses aging 38:20 - AI in biology 40:52 - Health data 48:58 - Fasting 56:29 - Diet 1:04:40 - Exercise 1:10:01 - Sleep 1:18:29 - Data 1:24:00 - Extending lifespan 1:26:42 - Immortality 1:32:28 - Denial of death 1:35:45 - Meaning of life without death SOCIAL: - Twitter: https://twitter.com/lexfridman - LinkedIn: https://www.linkedin.com/in/lexfridman - Facebook: https://www.facebook.com/lexfridman - Instagram: https://www.instagram.com/lexfridman - Medium: https://medium.com/@lexfridman - Reddit: https://reddit.com/r/lexfridman - Support on Patreon: https://www.patreon.com/lexfridman

David Sinclair is a geneticist at Harvard and author of Lifespan. Please support this podcast by checking out our sponsors:
- Onnit: https://lexfridman.com/onnit to get up to 10% off
- Clear: https://clearme.com/lexpod and use code LexPod to get 2 months free
- National Instruments (NI): https://www.ni.com/perspectives
- SimpliSafe: https://simplisafe.com/lex and use code LEX to get a free security camera
- Linode: https://linode.com/lex to get $100 free credit

EPISODE LINKS:
David's Twitter: https://twitter.com/davidasinclair
David's Website: https://lifespanbook.com

PODCAST INFO:
Podcast website: https://lexfridman.com/podcast
Apple Podcasts: https://apple.co/2lwqZIr
Spotify: https://spoti.fi/2nEwCF8
RSS: https://lexfridman.com/feed/podcast/
Full episodes playlist: https://www.youtube.com/playlist?list=PLrAXtmErZgOdP_8GztsuKi9nrraNbKKp4
Clips playlist: https://www.youtube.com/playlist?list=PLrAXtmErZgOeciFP3CBCIEElOJeitOr41

OUTLINE:
0:00 - Introduction
1:34 - Staying young at heart
5:30 - Bringing people back to life
11:05 - Wearables and tracking health data
20:18 - How to solve aging
30:22 - Why do we age?
35:50 - Genetic reset switch that reverses aging
38:20 - AI in biology
40:52 - Health data
48:58 - Fasting
56:29 - Diet
1:04:40 - Exercise
1:10:01 - Sleep
1:18:29 - Data
1:24:00 - Extending lifespan
1:26:42 - Immortality
1:32:28 - Denial of death
1:35:45 - Meaning of life without death

SOCIAL:
- Twitter: https://twitter.com/lexfridman
- LinkedIn: https://www.linkedin.com/in/lexfridman
- Facebook: https://www.facebook.com/lexfridman
- Instagram: https://www.instagram.com/lexfridman
- Medium: https://medium.com/@lexfridman
- Reddit: https://reddit.com/r/lexfridman
- Support on Patreon: https://www.patreon.com/lexfridman

Lex Fridman

David Sinclair: Extending the Human Lifespan Beyond 100 Years | Lex Fridman Podcast #189

Tech neck is the hunch you develop from staring at your phone too much. The Australian Chiropractors Association claim that bending your head to use a phone stresses the spine. For example, let’s say you hold your phone at an angle that makes you lower your head by 60 degrees. That adds about 27kg (60lbs) of weight through your spine.

Tech neck is only two years old

Phones have harmed us in a few ways: A pain in the neck, phone thumb (where your thumb can become inflamed from prolonged texting), the blue light that can interfere with melatonin production, and eye strain from prolonged use. However, the posture problem is easy to correct.<ul><li>Use a simple stretch, where you interlock your fingers behind your head and hold your elbows against a wall.</li><li>Or you could try holding your phone at eye level to reduce the pressure on your spine.</li><li>You could always try not using your phone as much.</li></ul>

Correcting the posture problem

Bending your head to use a phone stresses the spine, say chiropractors – and that’s not the only way the devices are injuring and changing us

mindfulness

Mindfulness

technologyandthefuture

Technology & The Future

Tech neck: what are smartphones doing to our bodies?

Complementary and alternative medicine (CAM) is highly prevalent in sports, mainly for treating musculoskeletal issues. 50-80% of athletes use alternative therapies compared to 40-40% of the general public. Athletes often need effective recovery but prefer to invest in unproven and often potentially harmful interventions. For example, Michael Phelps, at the 2016 Rio Games, had visible circular bruises across his back and shoulders. These purple marks resulted from cupping, a Chinese medicine that involves covering sites of soreness with small glass suction cups.

Athletes are prime targets for marketing rhetoric

People like to take mental shortcuts that lead to quick but imperfect solutions. This is also visible when we make health and fitness decisions. Proponents of some alternative therapies exploit this economy heuristic. They offer great rewards for comparatively little investment. Athletes are more susceptible because they pursue any potential advantage to win, regardless of how alternative it might seem.

People are conditioned for the ‘quick fix’

Some experts think psychological advantages in sports are more important than physical ones. Sixty-seven per cent of elite athletes said they would happily engage in a placebo-mediated deception if it effectively improved their performance.

Placebo products can have powerful psychobiological effects

Many athletes trust the nutritional opinions of their peers over qualified experts. However, this is a symptom of a broader societal problem. The past decade has shown anti-science movements and attacks on scientists worldwide. Therapy can become popular because it goes against an established order.

A dissatisfaction in or distrust of conventional science

US athletes receive only $37,500 in prize money for winning an Olympic gold medal. British athletes receive no prize money. This cause many athletes to strike sponsorship deals with marketing agencies, often using their large social media followings to advertise.

Athlete sponsorship

Professional athletes are supported by a network of physicians, physiologists, nutritionists and psychologists. Interventions are generally discussed as a group, but sometimes choices are made by the performance director or coach. A survey of the American Medical Society for Sports Medicine found that 88 per cent of physician members had prescribed at least one type of CAM for sports medicine pathologies in the preceding year, mostly chiropractic, acupuncture and yoga.

Professional athletes rarely train and recover in isolation

The widespread use of unproven remedies and products in sport is not only harmful to athletes but also to wider society

Why do so many athletes turn to extreme and unproven remedies? | Psyche Ideas

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