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

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• Athletic Greens - https://athleticgreens.com/sinclair 
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• InsideTracker - https://insidetracker.com/sinclair 

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• https://www.patreon.com/davidsinclair

Timestamps:

00:00:000 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

Links:

• A single mutation doubles lifespan in worms
• Extending lifespan in yeast with one mutation
• Daily step count and health outcomes
• Reversing vascular aging in mice
• Aerobic exercise is linked to a lower biological age
• A lifestyle and diet intervention decreases biological age
• An epigenetic clock that predicts time-to-death
• Ultra-cheap age prediction
• Exercise decreases biomarkers of cellular senescence
• Telomere length is increased by hyperbaric oxygen therapy
• Hyperbaric oxygen therapy improves cognitive performance
• A cold temperature promotes longevity in worm
• Sauna bathing, mortality, and cardiovascular risk