Exercise, Heat, Cold & Other Stressors for Longevity | Episode 3

Lifespan with Dr. David Sinclair

Lifespan Communications LLC

Health & Fitness

4.9 • 4.9K Ratings

🗓️ 19 January 2022

⏱️ 72 minutes

🔗️ Recording | iTunes | RSS

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Summary

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. Thank you to our sponsors: Athletic Greens - https://athleticgreens.com/sinclair Levels - https://levels.link/sinclair InsideTracker - https://insidetracker.com/sinclair Our Patreon page: https://www.patreon.com/davidsinclair Timestamps: (00:00:00) Introducing Episode 3: Exercise Hot Cold (00:01:01) A Pernicisous Element Called Iron (00:02:46) A Quick Primer on Free Radicals (00:05:42) Review of Dietary Takeaways (00:07:01) Sponsors (00:09:32 Biological Adversity & the Survival Circuit (00:13:24) Survival Sensors (i.e., mTOR, AMPK, and Sirtuins) & Communicators (e.g., Insulin) (00:17:25) Get Off Your Butt (00:19:40) Exercise Protects against Disease & 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, 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 & Senescent Cells (00:48:01) Wrap-up & Takeaways (00:49:47) Hyperbaric Oxygen Therapy (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: Molecules & Supplements (01:10:45) Subscription & Support For the full show notes, including the peer-reviewed studies, visit the Lifespan podcast website. 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.

Transcript

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0:00.0	Welcome to the Lifespan Podcast, where we discuss the science of aging and how to be healthier at any stage of life.
0:10.0	I'm David Sinclair. I'm a professor of genetics at Harvard Medical School and co-director of the Paul F. Glenn Center for Biology of Aging Research.
0:20.0	I'm joined by my lovely co-author and co-host Matthew LePlan, welcome Matt.
0:25.0	I love that you call me lovely.
0:26.0	I think you are lovely.
0:27.0	You're nice. You can be nice sometimes.
0:30.0	Today in our episode we're going to be talking about exercise and other what you call adversity, mimetics.
0:38.0	But before we get to that today, right after we stopped taping in the last episode you went, oh my god, iron.
0:45.0	And then we had a really great conversation about iron.
0:48.0	And so I wanted to bring us back there before we could move forward today. Is that all right?
0:51.0	That'd be great. So the last episode if anybody missed it was about the foods that we can eat or not eat.
1:00.0	Or not eat, right?
1:01.0	To live a long time. And it was remiss of me not to bring up a pernicious element called iron.
1:07.0	Pernicious?
1:08.0	Yeah.
1:10.0	It's one of the elements that is turning out to be quite a dangerous element to having too much of in your body.
1:16.0	Increasingly we see that people who have high levels of iron have accelerated aging.
1:22.0	Okay, yeah, but iron is essential, right?
1:25.0	We all need iron. In fact, people supplement with iron a lot of times.
1:29.0	Right. Well, we need iron. It's a major component of hemoglobin which carries oxygen, which we need.
1:35.0	But the levels don't need to be as high as we once thought.
1:37.0	In fact, people who live a long time and have these diets that are recommended.
	...

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