I recently had the privilege of presenting at the CrossFit Health Summit, where I explored a constellation of factors contributing to longevity. In this context, I placed a special emphasis on the pivotal role of vigorous exercise throughout life.
In this episode, I discuss:
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(02:28) Why "below normal" cardio may be a great starting point (for adding years to your life)
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(04:23) The simple math of 45 days of life extension (per 1 mL/kg/min VO2max)
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(04:30) Is there an upper limit to the longevity benefits of VO2 max?
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(05:28) Why poor cardiovascular fitness is nearly as bad as a chronic disease
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(06:08) Why zone 2 training may not improve VO2 max (for some people)
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(07:23) Protocols for improving VO2 max quickly
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(08:26) How to estimate VO2 max in 12 minutes (without a lab)
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(09:23) What it takes to reverse 20 years of heart aging
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(11:57) Blood pressure benefits of vigorous exercise
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(12:27) The role of blood pressure in dementia
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(12:45) The BDNF brain benefits of high-intensity exercise
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(13:21) The signaling role of lactate production by muscle
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(15:29) How training effortfully improves focus & attention
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(16:20) Protocols for maximizing BDNF from training (HR training targets and duration)
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(16:39) Anti-cancer effects of vigorous exercise
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(17:27) Why shear stress kills circulating tumor cells β an experiment in three cell lines
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(17:49) Why reducing circulating tumor cells likely greatly increases survival
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(18:16) What if you exercise in short bursts all day long?
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(19:22) Why "exercise snacks" are a crucial pre- and post-mealtime activity
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(20:06) The best ways to improve mitochondrial biogenesis β and metabolism
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(21:03) The mortality benefits of breaking up sedentary time
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(25:32) Why the protein RDA is too low (and the flawed experiments that lead to that)
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(26:34) How much protein is needed for muscle?
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(28:23) Does omega-3 reduce muscle atrophy?
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(29:56) Why we should lift for aging and to prevent the 8% per decade decline of muscle
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(31:19) Is lifting heavy necessary for gaining muscle?
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(32:21) What the sauna has in common with exercise
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(34:01) Does the sauna enhance the benefits of exercise?
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(36:00) How heat shock proteins prevent plaque aggregation & slow muscle atrophy
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(37:39) Can sauna after resistance training boost hypertrophy?
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(38:22) Optimal sauna parameters (temperature, duration, frequency, & humidity)
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(39:15) Comparing traditional saunas to infrared
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(40:15) Are hot baths a valid sauna alternative?
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(41:30) Audience Q&A
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(41:35) Is EPA or DHA responsible for omega-3's effects on disuse atrophy?
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(43:09) Are endurance athletes at risk for cardiovascular injury?
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(44:13) What mechanisms are responsible for sauna's benefits?
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(46:23) Is a sauna temperature above 200 Β°F too hot?
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(48:47) My recommended sauna temperature & duration
Watch this episode on YouTube