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:
A single mutation doubles lifespan in worms: https://go.nature.com/33QhCsV
Extending lifespan in yeast with one mutation: https://bit.ly/3FSDf9n
Daily step count and health outcomes: https://bit.ly/3ruVlsD
Reversing vascular aging in mice: https://bit.ly/3rwCYDz
Aerobic exercise is linked to a lower biological age: https://bit.ly/33pQTUf
A lifestyle and diet intervention decreases biological age: https://bit.ly/3fzyuqi
An epigenetic clock that predicts time-to-death: https://bit.ly/3rz4yAp
Ultra-cheap age prediction: https://bit.ly/3nFeTto
Exercise decreases biomarkers of cellular senescence: https://bit.ly/3AbYSQC
Telomere length is increased by hyperbaric oxygen therapy: https://bit.ly/3Aff57x
Hyperbaric oxygen therapy improves cognitive performance: https://bit.ly/3GGCzoL
A cold temperature promotes longevity in worms: https://bit.ly/3FHy7om
Sauna bathing, mortality, and cardiovascular risk: https://bit.ly/33P09RC

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.