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

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

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

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.

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..

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

-Have Low Levels Of Iron -Get Off Your Butt -Walk After Eating -Low Impact Excercise For 50 Minutes A Day 4000 Thousand Steps A Day (Walking, Running, Cycling) -Have A Hypoxic For Atleast 10 Min A Day; Recommendation: Do HIIT Or Vigorous Excercise 75 Min A Week -Bio-Tracking -Weight Training Maintain Muscle Mass Focus On Big Muscles -Hyperbaric Oxygen Therapy 90 Min A Day; Helps In Mimicking Excercise -Cold Exposure: Cold Shower Or Cryotherapy, Leave a Window Open While You Sleep, Put Fewer Clothes On And Move Out Specially In Winter, Etc. -Heat Exposure - Sauna Bathing Recommendation: Heat-Cold Contrast Shower Or Bath; 5 Or More Cycles

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.

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

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! 🙏❤️

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!

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

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.

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

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.

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.

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 !!

Dr. Sinclair you are awesome! Thank you for the insights, very pleasant to listen to. I've been learning a lot from you. Thank you for the free information!

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. Pleaaaaaaase do one episode for women 🙏

Watched this video while on my elliptical. The podcast sure kept me motivated!!

This is my favorite podcast, 2022 will be great