Exercise, Heat, Cold & Other Stressors for Longevity | Lifespan with Dr. David Sinclair #3

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.

#Exercise #DavidSinclair #Longevity

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Timestamps:
00:00:00 Introducing Episode Three: Exercise Hot Cold
00:01:01 A Pernicious Element Called Iron (Fe)
00:02:46 A Quick Primer on Free Radicals
00:05:42 Review of Dietary Takeaways
00:07:01 Acknowledging the Sponsors
00:09:32 Biological Adversity and the Survival Circuit
00:13:24 Survival Sensors (i.e., mTOR, AMPK, and Sirtuins) and Communicators (e.g., Insulin)
00:17:25 Get Off Your Butt
00:19:40 Exercise Protects against Disease and 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, and 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 and Senescent Cells
00:48:01 Exercise Wrap-up and Takeaways
00:49:47 Hyperbaric Oxygen Therapy (HBOT)
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’s Episode: Molecules and Supplements
01:10:45 Options for Subscription and Support

Links:

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.

[DrPubz]

I have been following Dr. Sinclair since I was 25.
I am 22 now.

[juanpabloaranovich]

This was another great episode! Learning so much. Just sharing my notes here.

Too much iron is dangerous for longevity. Drives the accumulation of zombie cells.

Survival sensors:
- Mtor: senses amino acids. Lower levels of BCAAs are good
- Ampk: senses energy (glucose).
- Sirtuins: sense NAD (goes up and down with food and exercise)
Insulin tells the body that's there sugar to use.

-Exercise prevents diseases. Reduces mortality.
-Walking after a meal stimulates the production of new blood vessels and turns on ampk (registers energy -atp-).
-Vigorous exercise. Low levels of oxygen (Hypoxia) are good (though doesn't feel good).

-As we get older, our muscles become less sensitive to the insulin that the pancreas is putting out. This is due to aging.
-glucose in the bloodstream damages blood vessels.

-Exercise impacts epigenome (regulator of DNA).
-80% of future health is manipulable and modifiable (epigenome)

Weight training:
- Maintain hormone levels, ability to walk well and have good posture, makes look better
- Is hard to get muscle as you get older.
- Breaking your hips is equivalent to have stage 4 cancer. Mortality rates are that bad after hip injury.
○ How to avoid breaking hips? Build muscle and work on flexibility.

- Senescent cells: when the epigenome becomes deregulated, cells can either die or they can be shut down, so they are zombie cells. Slowing the formation of zombie cells or killing them is important. Exercise kills these cells.

Hyperbaric Oxygen Therapy (HBOT)
- Hyperbaric chamber where pressured is increased.
- Can reverse aging.
- It's similar to hypoxia. So it's similar to exercise.
Cold Therapy
- Production of brown fat (burns white fat and enhances metabolism).
- Cryotherapy, cold showers, sleep with few blankets.
Heat
- Saunas reduce 20% in cardiovascular disease.

Let me know if you want me to keep posting these notes, I am on Twitter @juampiaranovich

[robertbanks]

Hi, great info and presentation. I am 72 years young and every new person I meet, find it hard to believe that I am really that age. I am ex military and have maintained my fitness throughout my life by keeping flexible and using my lungs with purpose. From my Army days I have always finished off my shower with full cold water. In recent times I have been using the Wim Hof Method of breathing and cold showers and exercises. It has taken me to a new level of energy and well being. My only medical complaint is a hole in my esophagus from acid reflux. I have nearly always only eaten when hungry, and usually only enough to satisfy that hunger, knowing it will take 20 minutes or so to get that satisfaction. Being human, there have been times when this wasn’t always the case, but I am not fanatical about it. It feels great to be alive.

[ginavanulzen]

As an Exercise Physiologist I applaud how accurate the exercise based information was!
I did a little cheer when he said ‘no one type of exercise is the best’, because people are constantly saying there is a secret special exercise that fixes it all.

[ramiror]

OOOO MY GOD... I've been doing this for YEAR.. giving my stomach a break. Intermitted fasting for the past 24 year.. Im 53 in June and still in great shape. Thanks Dr. Sinclair.. Also im preparing for my MCAT, will be a Dr. soon myself..

[NoraEleanoragg]

Could you please, please, please do one episode talking about everything - supplements, fasting, cold and heat exposure and anything relevant for optimal health and longevity for women? As you have mentioned before there are differences and when you talk about these things and especially doses of supplements I think its for men. do one episode for women 🙏

[saptarshisarker]

This is the only series of podcast which I watch from starting to ending without skipping.
Thank you David sir for all the knowledge 🙏🏻

[AboodCohen]

What an exciting era to be alive thank you professor Sinclair!

[catsteinhilb]

I’ve loved and learned from every single one of these so far ! I am so grateful to you both. I really feel there should be a Dr. Sinclair health class taught at every level of education! Starting now.

[MagnoliaBhowmik]

I devotedly started listening to this podcast ... i learned the right things... i am presently implementing low glycemic food, exercise, fasting in my daily regime. i dont feel tired or stressed .... i exercise daily for half an hour and vigrous exercise around e times a week... my focus increases... my brain fog gone...my memory enhanced...my organizational skill increases. this is what happens when you learn from right people. We genuinely thank you for sharing this valueble knowledge for free ..i am sure i will not get such knowledge even by sharing thousand of dollars anywhere in the world. Really thanks !!

[lyzabethlopez]

Obsessed with this podcast! Recommending all my clients follow along too so we can all learn together and have discussions

[SquatFull]

I'm 73 years old and have engaged in resistance training for over thirty years. My current exercise activity and nutrition focus on slowing the process of sarcopenia and the decline in other physiological functions. I have used supplements to augment my food diet. Currently, my supplements concentrate on the mitochondria. Your "Lifespan with Dr. David Sinclair" Youtube series is excellent.

[jaedanp]

I just spent 4 hours learning how the mitochondria works because of this amazing episode ... Life is bazar. Thank you David & Matthew!

[bestrongandloveyourself]

I love this podcast so much! 🥰 I work out everyday, but I prefer short 15-20 minutes workouts and 20 minutes stretches, and it is hard for me to work out 1 hour at a time and then do stretches, I just don’t have time for that. So it is good to know that 15 minutes per day can be enough ☺️ Plus, I walk every morning for 30 minutes. I should be fine 😁 Thank you for making me feel good about my routine! 🙏❤️

[beastie]

This is my favorite podcast, 2022 will be great

[angelicavanwagoner]

You are my type of Professor, Dr and Scientist, I am 80 years old do not take medication, do yoga walk 10, 000 or more steps a day and do some resistance exercises, I am up by 5 am. Have been a researcher for Holistic medicine, Beauty and Longevity, for a long time, I am very happy to have found you, I will follow you as much as I can, 🙏

[arnaldurbjornsson]

Premium quality content. Thank you so much Dr. Sinclair. Reading your book and listening to these podcasts has fundamentally changed the way I view human life and it's duration.

[KC]

Love the podcast, I’ve listened to many podcasts, initially with Joe Rogan. I read the book as well. I started taking NMN and Resveratrol a year or so ago. Prior to taking the supplements I got a blood test and determined my internal clock with Inside Tracker, a couple years later I Re tested my blood and my internal clock reduced by 4 years. Amazing!

[lairheron]

Dr. Sinclair and other scientist in his field that are tying to solve aging are literally doing the most important work in modern times.
We'll have to solve our short life spans if we ever want to explore the cosmos and visit other worlds.

[Cesc]

I am reading your book 'Lifespan'. Your written style is pleasing, funny, you go to the point, it's knowledge rich, and you are a very lively person. I feel lucky to be alive right now witnessing the development of this longevity research. What a gift you're building, David, among others. My most meaningful thank you. Really!