I recently had the privilege of presenting at the CrossFit Health Summit, where I described a constellation of factors that influence longevity – with special emphasis on the pivotal role of vigorous exercise throughout life.

Given that CrossFit has become almost synonymous with the type of intense, demanding workouts that are central to our discussion, the venue provided an ideal audience for exploring the profound impacts of this fitness approach.

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CHAPTERS:
(00:52) Why "below normal" cardio may be a great starting point (for adding years to your life)
(02:47) The simple math of 45 days of life extension (per 1 mL/kg/min VO2max)
(02:54) Is there an upper limit to the longevity benefits of VO2 max?
(03:52) Why poor cardiovascular fitness is nearly as bad as a chronic disease
(04:32) Why zone 2 training may not improve VO2 max (for some people)
(05:47) Protocols for improving VO2 max quickly
(06:50) How to estimate VO2 max in 12 minutes (without a lab)
(07:47) What it takes to reverse 20 years of heart aging
(10:21) Blood pressure benefits of vigorous exercise
(10:51) The role of blood pressure in dementia
(11:09) The BDNF brain benefits of high-intensity exercise
(11:46) The signaling role of lactate production by muscle
(13:54) How training effortfully improves focus & attention
(14:45) Protocols for maximizing BDNF from training (HR training targets and duration)
(15:04) Anti-cancer effects of vigorous exercise
(15:52) Why shear stress kills circulating tumor cells — an experiment in three cell lines
(16:14) Why reducing circulating tumor cells likely greatly increases survival
(16:41) What if you exercise in short bursts all day long?
(17:47) Why "exercise snacks" are a crucial pre- and post-mealtime activity
(18:30) The best ways to improve mitochondrial biogenesis — and metabolism
(19:28) The mortality benefits of breaking up sedentary time
(23:58) Why the protein RDA is too low (and the flawed experiments that lead to that)
(25:00) How much protein is needed for muscle?
(26:49) Does omega-3 reduce muscle atrophy?
(28:22) Why we should lift for aging and to prevent the 8% per decade decline of muscle
(29:45) Is lifting heavy necessary for gaining muscle?
(30:47) What the sauna has in common with exercise
(32:27) Does the sauna enhance the benefits of exercise?
(34:26) How heat shock proteins prevent plaque aggregation & slow muscle atrophy
(36:05) Can sauna after resistance training boost hypertrophy?
(36:48) Sauna parameters (temperature, duration, frequency, & humidity)
(37:42) Comparing traditional saunas to infrared
(38:42) Are hot baths a valid sauna alternative?
(39:54) Audience Q&A
(40:02) Is EPA or DHA responsible for omega-3's effects on disuse atrophy?
(41:36) Are endurance athletes at risk for cardiovascular injury?
(42:40) What mechanisms are responsible for sauna's benefits?
(44:50) Is a sauna temperature above 200 °F too hot?
(47:14) My recommended sauna temperature & duration

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#crossfit #intensity #longevity