Dr. Rhonda Patrick, a biomedical anti-aging expert, will discuss the following topics:
- The role of lifestyle in aging, especially the atrophy of the hippocampus in the brain;
- It is necessary to consider prolonged sitting as a disease;
- The risk of death caused by low Omega-3 levels is comparable to that of smoking;
- The best exercise for improving cardiovascular health: the Norwegian 4x4 training;
- Taking creatine can enhance adaptability under stress.
If exercise were a pill, it would be advocated for everyone to take it, and there would be no need to worry about any side effects.
The Role of Genes and Lifestyle in Aging
Genes do play a certain role in aging, but 70% or more of aging is caused by our lifestyles. Among them, lack of exercise accounts for a large part.
Suppose Steven A and Steven B have completely different lifestyles.
- Steven A smokes, drinks alcohol, doesn't exercise, and likes to eat sweet foods.
- Steven B, on the other hand, likes to exercise, has a regular and nutritious diet, and has various hobbies. How big is the difference between them in their old age?
Firstly, their expected lifespan will differ by 14 years.
Secondly, in terms of quality of life,
Steven A might show obvious signs of aging around the age of 40-50, such as being plagued by diseases, having significantly less mobility than before, and a decline in cognitive abilities, etc. His lifespan might end around the age of 70.
While Steven B can still lift heavy objects without getting out of breath at the age of 70 and can still surf at the age of 90...
If you were to make a choice, which life would you prefer?
The risk of death caused by prolonged sitting
When discussing aging, prolonged sitting can almost be regarded as a disease. Here, prolonged sitting does not merely refer to physical inactivity, but rather people who do not engage in any form of physical exercise.
Sitting for long periods without moving has been proven to increase the risk of premature death, and it is even a more significant predictor of early death than cardiovascular diseases, type 2 diabetes, and bad smoking habits.
There was an early bed-rest study conducted by an exercise physiologist.
Five college students were made to stay in bed for a period of 3 weeks, during which even going to the toilet was done on the bed. The main purpose of this study was to understand what changes would occur in the cardiovascular system during bed rest.
After 3 weeks, their cardiovascular systems collapsed, especially their cardio-pulmonary endurance, equivalent to aging by 30 years.
Cardio-pulmonary endurance (VO2 Max) is one of the best predictors of longevity. People with high cardio-pulmonary endurance can expect an average increase of 5 years in their lifespan. However, sedentary individuals generally have poor cardio-pulmonary health. Moreover, as they age, their cardio-pulmonary capacity will further decline. If not improved through exercise, life will soon reach the "cliff edge".
The best exercise for improving heart and lung health
High-intensity exercise is the best form of training for improving heart and lung health.
During the process, one cannot have a conversation with others and the heart rate will rise to 80% of the maximum heart rate. High-intensity training is accomplished through intermittent methods, which is what we commonly know as HIIT.
Studies have shown that even if one follows the exercise guidelines and engages in moderate-intensity training for two and a half hours per week, 40% of people will not be able to improve their cardiovascular health.
If you want to reap the certain benefits of exercise, incorporate high-intensity training. High-intensity training places a greater load on the cardiovascular system, thus resulting in stronger adaptability. It is recommended to schedule only 1-2 sessions per week.
Currently, the most popular high-intensity training is the Norwegian 4x4 training (4 minutes of high-intensity, 4 minutes of recovery training).
It is recommended to complete it on fixed equipment, such as a bicycle or rowing machine.
Of course, it can also be modified to 1x1, lasting about 20 minutes.
Norway 4x4 Training Steps:
- Warm-up (5 minutes): Gradually increase heart rate.
- Main Training (4x4 cycle, 4 sets)
- High-intensity phase (4 minutes)
- Recovery phase (4 minutes)
3. Cool-down (5 minutes)
How does the body generate energy during high-intensity exercise?
During high-intensity exercise, the muscles cannot obtain sufficient oxygen. Thus, the body uses glucose to generate energy in an anaerobic state, and at the same time, a by-product is produced: lactic acid.
Lactic acid can enter the bloodstream and be utilized by the heart, brain and liver as an energy source.
It can also be regarded as a signaling molecule for communication between muscles and the brain.
Lactic acid in the brain activates something called BDNF (Brain-Derived Neurotrophic Factor), which is nourishment for the brain, and can enhance our memory, cognitive abilities, and promote the neuroplasticity of the brain.
It can also increase the brain's neurotransmitters, such as norepinephrine and serotonin, making us feel better and more motivated.
So, instead of doing 10,000 steps of exercise every day, we might shift our focus and add 10 minutes of high-intensity exercise. The benefits would be greater in this case.
How to slow down the decline of cognitive ability?
There was a study conducted on people aged 60 and above.
These people participated in an aerobic training program for one year, three times a week, each session lasting 30 minutes.
The purpose of this study was to observe the aging of the brain.
At the same time, there was a control group, who were assigned to stretching exercises.
As we age, our brains start to shrink, such as the hippocampus. After the age of 50, it shrinks by 1% to 2% each year.
The research found that in this group that received normal training, not only did the hippocampus not shrink, but it actually increased by 1% to 2% (the control group didn't have such good luck).
All of this is the result of neurogenesis. Even at the age of 50, our brain can still grow new neurons. Exercise can reverse the signs of brain aging and bring about beneficial changes at any time.
Moreover, studies have shown that women with better cardio-pulmonary endurance have an 80% lower risk of developing Alzheimer's disease.
The effects of vitamin D, magnesium and Omega-3 on longevity
• Vitamin D deficiency: It can increase the risk of dementia by 80% and is associated with higher mortality rates, emotional problems, and diseases such as Alzheimer's. Supplementing with vitamin D can reduce these risks by up to 40%, which is crucial as 70% of the population has insufficient vitamin D levels.
• Omega-3 Index and Mortality: A low Omega-3 index is as harmful as smoking, increasing all-cause mortality; increasing intake through fish or supplements can extend life expectancy by 5 years.
• Importance of Magnesium: More than 50% of people in the United States are deficient in magnesium, which leads to a higher risk of cancer (for instance, a 100-milligram reduction in intake increases the risk by 24%) and overall mortality. Magnesium is crucial for DNA repair, energy production, and overall enzyme function, and can be easily addressed through diet or supplements.
The significance and benefits of creatine
Our bodies can synthefont-size: 0.875rem; approximately 1 gram of creatine every day, and the brain itself also contains creatine. Creatine is utilized by multiple tissues in the body, but skeletal muscle is the largest consuming organ.
Supplementation with creatine combined with resistance training can promote an increase in muscle strength and font-size: 0.875rem;, thereby leading to a greater accumulation of lean body mass and also enhancing performance in high-intensity exercises.
In terms of the brain, if sufficient creatine can be provided, especially during stressful periods such as insufficient sleep, emotional stress, or high cognitive load on the brain, it is very beneficial.
Some studies have shown that if one takes more than 5 grams of creatine every day, the excess amount will be transported to the brain, which can enhance energy and cognitive performance.
A university in Canada conducted a study on people who had gone without sleep for 21 consecutive hours. They were given 25-30 grams of creatine. The result was that creatine could completely eliminate the cognitive impairments caused by lack of sleep, and also increased their work efficiency compared to when they had had sufficient rest.
Of course, we don't need to take this much creatine on a daily basis. 5 grams is sufficient.
If it's a time difference adjustment or a high-pressure work situation, it can be temporarily increased to 10 grams. Additionally, creatine is mainly found in red meat, poultry, and fish.
For vegetarians, they may need to take additional supplements.
The fasting window period promotes autophagy
The opinions on fasting have also been inconsistent, especially when it comes to women.
Currently, there are modified versions of the ketogenic diet and modified versions of intermittent fasting, such as a 12-16 hour period.
The purpose of fasting is to trigger autophagy in cells, helping the body remove damaged cells.
When the glycogen in the liver is completely depleted, autophagy will be activated. Additionally, a certain degree of cellular autophagy occurs during sleep, so do not deprive yourself of sleep easily.
For those who are concerned about losing muscle mass during fasting, it is important to ensure adequate protein intake on a daily basis and to perform resistance training.
Those who find it difficult to follow the fasting plan don't need to worry. Just ensure good sleep and do regular exercise every day.
However, those who like to have dinner very late should be aware that the level of melatonin in the body is higher at night, and melatonin can inhibit the production of insulin, which means that the function of regulating blood sugar will be somewhat suppressed.
Based on this, it is recommended to stop eating 3 hours before going to bed to promote the normal secretion of melatonin and maintain metabolic health.
