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0:00
For many people, CrossFit is practically synonymous
0:02
with intense, strenuous exercise as a concept.
0:05
It is self-evident that they have mastered
0:07
the art of making effortful, challenging training coachable,
0:09
and they've been doing it for quite a
0:11
while, making CrossFit programming one of the many
0:13
great options for someone starting out and wanting
0:15
to tap into the biologically unique benefits of
0:18
vigorous intensity exercise. My athletic
0:20
background is that of a runner, not
0:22
a CrossFitter. However, working with a coach,
0:24
I am finding it extremely valuable to
0:27
add compound multi-joint lips and many other
0:29
hallmarks of CrossFit-style programming to my growing
0:31
repertoire. Whatever type of training
0:34
you do, I encourage you to find something that
0:36
can engage you in a way that you find
0:38
challenging and that you can commit to regularly. In
0:41
short, I encourage you to put in the effort
0:43
and sweat. The episode you're
0:45
about to listen to is a keynote presentation
0:47
I gave at the CrossFit Health Summit in
0:50
Austin, Texas last February. There
0:52
are accompanying slides on YouTube, but they are
0:54
not necessary for the information as presented. In
0:57
this presentation I cover why below normal cardio may
0:59
be a great starting point for adding years to
1:01
your life and the surprisingly simple math for adding
1:03
45 days to your life
1:05
with incremental VO2 max improvements, what
1:08
protocols are scientifically proven to quickly improve
1:10
VO2 max, and how to estimate your
1:12
VO2 max in 12 minutes without a
1:14
lab, what it takes to reverse
1:16
20 years of heart aging with exercise, and
1:19
also the brain and blood pressure benefits
1:21
of vigorous intensity exercise, how
1:23
training effortfully improves focus and attention,
1:25
and protocols for maximizing BDNF from
1:28
training including heart rate training targets
1:30
and duration, why the
1:32
sheer stress generated by exercise kills circulating
1:34
tumor cells, and why reducing circulating tumor
1:36
cells may play a big role in
1:39
cancer survival, why exercise snacks
1:41
are crucial pre and post mealtime,
1:44
how omega-3s can prevent disused
1:46
atrophy, how much protein you
1:48
actually need to preserve muscle mass, and why
1:50
the protein RDA is too low and the
1:52
flawed experiments that led to that. Why
1:55
we should lift for aging to prevent
1:57
the 8% per decade decline of muscle
1:59
mass. The optimal sauna
2:01
parameters for the most robust health
2:03
effects, how infrared saunas compare
2:06
to traditional saunas, why hot
2:08
baths can be a valid sauna alternative,
2:11
and why you might want to consider using
2:13
a sauna after resistance training. Also
2:15
we talk about whether or not
2:17
extreme sauna temperatures above 200 degrees
2:20
Fahrenheit have any adverse health effects.
2:22
As I share in this presentation one
2:24
of the unique qualities of vigorous exercise
2:26
that eyes so so much value is
2:29
its brain effects. In line
2:31
with that if you're interested in a
2:33
crash course on the lifestyle habits that
2:35
research suggests may boost cognition and protect
2:38
the brain against aging I encourage you
2:40
to get my comprehensive protocol guide for
2:42
cognitive enhancement. You can
2:45
find that available totally
2:47
free at bdnfprotocols.com. Once
2:50
again you can get my totally
2:52
free cognitive enhancement protocol guide at
2:56
bdnfprotocols.com. You
2:59
don't want to miss out on that.
3:01
We cover research supported exercise strategies, aspects
3:03
of diet and supplementation, and more protocols.
3:06
I hope you enjoy my keynote presentation
3:08
at CrossFit Health Summit 2024. Hi CrossFit!
3:16
Yeah so today we're going to be talking
3:18
about how to maximize your health span and
3:20
I'm going to focus on three really important
3:23
lifestyle behaviors. We're going to talk about
3:25
exercise, we're going to talk about the
3:28
strength of resistance training and the
3:30
power of deliberate heat exposure. That's my
3:32
disclosure. So focusing
3:34
on exercise it's going to be
3:36
really vigorous exercise. We're going to talk
3:39
about the importance of vigorous intensity exercise going
3:41
like 80% max heart rate or more.
3:43
We're going to talk about the brain benefits, we're
3:45
going to talk about cardiovascular benefits,
3:49
cancer a little bit, exercise snacks, then we're going
3:51
to get into some muscle biology
3:53
a little bit, the importance
3:55
of protein resistance training, and
3:57
then into deliberate heat exposure and so on.
4:00
on how that can synergize with
4:02
both exercise and also with resistance
4:04
strain. So let's start with
4:06
the vigorous exercise. So cardiorespiratory fitness
4:09
is probably one of the most
4:11
important biomarkers that we can measure
4:13
via VO2 max, so maximal oxygen
4:16
uptake during maximal exercise. That
4:19
really indicates our fitness levels, right?
4:21
But it also is probably
4:23
one of the most important indicators of
4:26
longevity. There's
4:28
been studies that have shown probably the most
4:30
important, I would say, the maximal benefits you
4:32
get from improving your cardiorespiratory fitness
4:35
go from, if you're below normal, and
4:37
you go anywhere above that. So if
4:39
you're a below normal VO2
4:41
max and you go just to
4:43
normal, you're getting about a 2.1 increase
4:45
in life expectancy. If you go
4:47
below normal to high normal, which
4:49
is about where half the population
4:52
lies, then you're getting an almost
4:54
three-year increase in life expectancy. And
4:56
then if you go to more of an elite
4:59
level, so you're getting into above the upper limit,
5:01
that's a five-year increase in life expectancy
5:03
compared to where you were when you
5:05
were below normal. And
5:08
about each unit increase in
5:10
your VO2 max is associated with
5:12
a 45-day increase in life expectancy.
5:15
And there was a really important study published
5:18
in JAMA Journal. This is in 2018,
5:20
and there's now been a couple of papers since then.
5:23
But I really liked this study
5:25
because it really sort of showed
5:27
that there wasn't an upper limit
5:29
on the longevity benefit
5:31
of improving your VO2 max. And
5:35
so people that were in the elite group of
5:37
VO2 max, so this is, we're talking like the
5:39
top 2.1%. Those
5:42
people had a 80% lower all-cause
5:45
mortality compared to people that were
5:48
in the lower 20% or so VO2 max. If
5:51
you were not the elite, but like just you
5:53
still are really fit, you had a high VO2
5:55
max, you had great cardio respiratory fitness,
5:58
You still had a... Twenty percent.
6:01
Increase. In all cause mortality
6:03
compared to be elite. Athletes.
6:05
Like a poop. Have had a really good B O
6:07
two max. Others seem to really be a
6:09
benefit at every level. That will be so
6:12
interesting about this study was that people
6:14
in that low fitness group they had a
6:16
lo. Veo to max. Their. Risk
6:18
of death and all cause mortality with
6:20
similar to having diseases like type. Two
6:23
Diabetes. Cardiovascular. Disease It
6:25
was similar to smoking and many
6:27
things that every focuses on. These
6:29
diseases Edwin focuses on and we
6:31
know they're bad that we know
6:33
they decrease live quality, They decrease
6:35
let lifespan. But. What? People
6:37
don't focus on is how. Not
6:40
having not being physically fit, not having
6:42
a good cardio respiratory fitness is almost
6:44
like having one of those diseases and
6:46
I really think that puts it into.
6:48
To perspective how important V O Two Max
6:50
is for longevity. So how do you improve
6:52
your via to max? How to improve your
6:55
cardio respiratory fitness while a robot. Exercises deathly.
6:57
One of the best ways to do that's.
6:59
What? Type of a robot exercise.
7:01
I think it's pretty clear
7:04
that high intensity. Interval training is
7:06
one of the best ways to improve your beer to
7:08
max. And. Critically, when you do
7:10
longer intervals, Yes, You can
7:12
improve your your cardio respiratory fitness with
7:14
any type of ah a exercise physically
7:17
if you're starting from being sedentary and
7:19
then going up right. But there was
7:21
a really. Important. Steady
7:23
that was published. a large, large
7:25
population. People that showed people that are
7:28
doing mater intensity sort of zone to
7:30
like training and of the the kind
7:32
of exercise that is more enjoyable. You
7:34
can go for Iran and you can
7:36
still have somewhat of a conversation your
7:38
breathy. On. Those people
7:40
are doing two and a half hours per week.
7:42
Their meeting the guidelines. And. Yet
7:44
they couldn't improve. Their beer to max out
7:46
three. Percent of those people's you're talking like
7:49
half the population here until they are it
7:51
and some high intensity interval training. And once
7:53
they like once they added in some signs
7:55
as your will train they were. Able to
7:57
improve their the are too much. as i
7:59
really think But again, this highlights the importance
8:01
of really trying to get
8:03
your heart rate up to at least 80%
8:06
max heart rate or more. The
8:09
question is, well, what kind of protocols
8:11
are best for improving VO2 max? I
8:13
mentioned longer intervals. I think probably, you know,
8:17
so Dr. Martin Gabala does a lot of
8:19
this research at McMaster University in Ontario, Canada.
8:22
And he has talked about, you know, one minute being
8:24
sort of like probably the bare,
8:26
like the minimal effective dose for improving VO2 max,
8:29
like at least getting in one, doing some one
8:31
minute intervals and repeating that four or five times.
8:34
But I would, I think one of the most evidence-based
8:36
protocols, if you look in the literature out there for
8:38
improving cardiorespiratory fitness is
8:40
the Norwegian four by four protocol. And
8:43
this is where you do four minutes of the
8:46
most, you maintain the intensity that you can for
8:48
that entire four minutes. So you don't want to like go
8:50
out, all out in the first minute. You want
8:52
to be able to like pace yourself. You want to
8:54
be able to do four minutes of, you know,
8:57
high intensity exercise followed by three minutes of
8:59
recovery. And you do that four times. So
9:01
it's a pretty brutal workout, but
9:03
it's the Norwegian four by four. And it's
9:05
one of the best ways to improve cardiorespiratory
9:07
fitness as measured by VO2 max.
9:10
If you are interested in measuring your
9:12
VO2 max, the best way to do
9:15
it obviously would be directly to measure it, go to
9:17
a lab that measures VO2 max. If
9:19
you don't have access to one of those, you
9:21
don't want to pay or whatever, there's a
9:25
good evidence-based way of estimating VO2 max. And
9:27
that's really the 12 minute run test or
9:29
walk test, depending on your fitness level. And
9:32
essentially all you need is a wearable
9:35
device that tracks your distance and you
9:37
run, you need a flat surface
9:39
because anything hilly will,
9:41
obviously you won't run as far because it's
9:43
more challenging. So you need like a flat
9:45
surface like a track field and you run for 12 minutes
9:48
and you pace yourself. You want to go
9:50
hard, but you want to be able to like do it the
9:52
entire time. And then there's an
9:54
equation you can look up, 12 minute run test equation,
9:56
VO2 max, and it's the distance
9:58
and this whole equation. will give you a
10:01
really good estimate of your VO2 max for anyone
10:03
that's interested in sort of seeing how
10:05
their training affects their VO2 max. But
10:08
I think one of the most
10:10
convincing studies that I've seen for
10:13
vigorous intensity exercise has to
10:15
do with structural changes in
10:18
the aging heart. So as we
10:20
age, our heart undergoes structural changes, it
10:22
gets smaller in size, and it gets
10:24
stiffer. And this
10:26
translates to functional deficiencies
10:30
like exercise capacity goes down.
10:33
But also, it increases the risk for
10:35
cardiovascular disease. A lot of different changes
10:37
start to happen in the cardiovascular system
10:40
when that occurs. And
10:42
so there was a study done
10:44
at UT Southwest in Dallas
10:46
by Ben Levine's group where they
10:49
took 50-year-olds that were
10:51
disease-free, but they were sedentary. They didn't
10:54
have tattoo diabetes or cardiovascular disease, but
10:56
they weren't physically active. And
10:58
they put them on one or two
11:01
different exercise protocols. One was the
11:03
control group, which was more
11:05
like stretching a little bit of a
11:07
body weight training. It wasn't high intensity.
11:10
They weren't really getting their heart rate
11:12
up. A little more like yoga-ish type
11:14
of workout. And the other
11:16
group did that, but they also had
11:18
a high-intensity, like vigorous exercise
11:20
workout program. And this was
11:22
a two-year intervention study. And
11:26
so the first six months was like a
11:29
progressive building up their endurance. And
11:32
once they got to the six-month mark,
11:36
most of these people were doing about four
11:38
to five hours a week of
11:40
training. And a good portion of
11:42
that time was spent in what's
11:44
called maximal, your maximal
11:46
state, where they were doing
11:49
like 20 to 30 minutes a
11:51
day of maximal intensity exercise.
11:53
Not maximal intensity, but steady
11:55
state. So they were able to basically
11:57
maintain the maximal amount of intensity they
11:59
could. for 20 or 30 minutes. So it was it was
12:01
vigorous. They were going 75, 80
12:03
percent max max heart rate. They
12:06
also did the Norwegian four by four protocol once
12:08
a week. And after those two years,
12:11
the structural changes in their heart
12:13
reverted back almost
12:16
20 years. So this their
12:18
hearts got like more
12:20
malleable and they got larger. And
12:23
it was like looking at a 30 year old heart. And these
12:26
were 50 year olds. And so I
12:28
mean, to me, it was just so
12:30
astounding that you could get structural changes
12:32
in the heart, essentially is reversing
12:34
the aging heart by just about
12:37
20 years from doing this vigorous
12:39
intensity exercise protocol in 50 year olds
12:41
that were sedentary. And there's
12:43
also drug size blood pressure improvements
12:45
in with blood pressure
12:47
with vigorous intensity exercise. So there's been a
12:50
variety of randomized controlled trials and meta analysis
12:52
of these trials that have found people
12:54
that work out and do more vigorous
12:56
intensity exercise three to four days a
12:58
week, about 20 to
13:00
60 minutes of vigorous intensity exercise
13:03
can improve their blood pressure similar
13:05
to medications like antihypertensive
13:07
medications. And blood pressure is
13:09
not high blood pressure is
13:11
not just a risk
13:13
factor for cardiovascular disease. It's now been established
13:15
that it's one of the most important
13:17
early risk factors for dementia and Alzheimer's
13:20
disease. So the fact that you can
13:22
comparably get these improvements in blood pressure,
13:25
like you would get with a pharmaceutical drug is also
13:27
I think extremely encouraging, right? So
13:30
I want to shift gears just for a
13:32
minute and get into some of the brain
13:34
benefits. I think probably one of the most
13:36
convincing reasons to get your heart rate up
13:38
high, when I say high, I mean, 75, 80%
13:41
max heart rate to do that is
13:43
from that brain benefits. And that
13:46
largely has to do with something
13:48
called lactate, which probably many of you are
13:50
familiar with. So when you force your muscles to
13:52
work so hard that you can't get
13:54
oxygen to them fast enough to make
13:56
energy there, they have to
13:58
adapt, right? And they use
14:01
glucose as energy without
14:03
the mitochondria, which is generally how
14:05
you're making energy. And
14:07
as a byproduct of that, you're turning
14:09
out lactate, which was thought to be
14:11
this sort of metabolic byproduct. It
14:14
turns out it's much more than that. And
14:16
so lactate gets into circulation and
14:19
it's taken up by other tissues, including
14:21
the muscle, the brain, the heart, liver,
14:24
and it's used as energy
14:26
in those tissues. So it's a very energetically
14:29
favorable source of energy. It's actually
14:31
easier to make energy from lactate
14:33
than from glucose. So it
14:36
takes less energy to make energy from
14:38
lactate than glucose. But also, it acts
14:40
as a signaling molecule. It's a way
14:42
for your muscles to communicate with other
14:44
parts of your body because,
14:47
you know, when you're exercising, it is a stress
14:49
on the body. And so
14:51
adaptations happen, right? When
14:53
you're working your muscles hard, you can, you know,
14:55
increase muscle hypertrophy. These
14:59
adaptations happen, cardiovascular improvements, you're
15:01
getting increases in stroke volume, cardiorespiratory
15:03
fitness improvements. Well, the brain also
15:06
works really hard during exercise. And
15:08
so lactate is communicating with the
15:10
brain and there's many benefits to
15:12
having lactate go into the brain. And
15:15
one of those is that it signals to the brain
15:17
to make something called brain-derived
15:19
neurotrophic factor, or BDNF. And
15:22
what this is, is a growth
15:24
factor that is involved in increasing
15:26
new neurons inside the hippocampus and
15:29
other regions in the brain, but most of the
15:31
hippocampus, which is important for learning and memory. And
15:34
there's been intervention studies showing that aerobic
15:36
exercise after, you know, older adults that
15:38
do it for two years increase their hippocampal volume
15:40
by like 2%. So
15:43
it increases neurogenesis, but it
15:45
also is important for neuroplasticity.
15:48
This is the way your brain adapts and
15:51
is able to adapt to the changing environment
15:53
and still function. It plays a big
15:55
role in depression. People that are depressed
15:57
have a very low level Of neuroplasticity.
16:00
The and feel their they have a hard
16:02
time adapting to the changing environment and next
16:04
causes a depressive symptoms. So. Blade
16:06
Runner, Topix actor is like amazing for your brain
16:08
you want more a bit in science. Into the. In
16:11
out exercises the way to get more
16:13
that it off last a also signals
16:15
to the brain. To make
16:17
neurotransmitters like Norepinephrine. And
16:19
serotonin he said he had been done
16:21
in humans lactate again made from muscles.
16:23
When you're forcing your muscles to work
16:26
hard mean you're going high intensity crosses
16:28
over the blood brain barrier at your
16:30
brain, is working hard during exercise and
16:33
so last it is fueling not be
16:35
your brain function during exercise, but it's
16:37
also increasing things like norepinephrine which is
16:39
involved in focus and attention, Serotonin and
16:42
their been studies showing that even ten
16:44
minutes of a high intensity interval training
16:46
workouts can improve cognition, improve mood, And
16:49
minutes is really easy to get those improvements in
16:51
just a short. Amount of time by like
16:53
you know, discussion after it pretty hard.
16:57
Some. Of the protocols that have shown
16:59
improvements in maximizing Be and Bdnf really
17:01
are intensity and duration dependence of the
17:03
harder you go eight percent max heart
17:05
rate for thirty to forty minutes is
17:07
one of the most robust ways is
17:10
also another really good protocol says to
17:12
be six minutes of science and see
17:14
more training where you do about forty
17:16
second all out intervals. Separated.
17:18
By some recovery period that authors been
17:20
shown to pretty robustly increase ranger abner
17:22
terrific sector as well. So. Going
17:25
to spend is the second. Talking about
17:27
some of that anti medicine that it
17:29
affects them. A vigorous intensity exercise. Most.
17:32
Of us are know that exercises on of
17:34
the best things you can do to prevent
17:36
cancer but also as an adjunct cancer treatment
17:39
many different ways that's occurring but one. Interesting.
17:41
Way that most people don't know about. His
17:44
through the Syrian forces. Your
17:46
blood just. Blood. Flow of
17:48
this. Getting that blood flow flow
17:50
to go faster by exercising. By
17:53
getting that exercise on kills what
17:55
are called circulating tumor cells. These
17:57
are scissors tumor cells that have.
18:00
Gave a primary side of the
18:02
tumor. Get into circulation and they.
18:04
Go and be. No try to travel. To other
18:06
tissues and take camp there and mean
18:08
else metastasized will circulating Sure we're so
18:10
they're very sensitive to the mechanical forces, the
18:12
Syrian forces of blood flow and they
18:14
can't They can't handle the stress like a
18:16
normal self tense and they die. I'm
18:19
into the a dismissing The really interesting way to think about
18:21
it be to the so. It's. Like oh yeah d
18:23
to get my blood flow. Up any to any to get my
18:25
heart rate going in my blood flow up and that is something
18:27
that has and and him into static effect. And
18:30
their studies that have. Shown you know obviously
18:32
rubbing exercise and the higher the
18:34
intensive exercise I can reduce the
18:36
amount of circling tumor cells and
18:39
people with cancer like colon cancer,
18:41
circulating tumor, Cells in people with
18:43
cancer or is it it's it's It's
18:45
an indicator of bad outcomes for they
18:48
about four times higher. Mortality
18:50
risk and people without them. And.
18:53
Ah people that engaged in Arabic exercise
18:55
of. Improve. Outcomes They have
18:57
better a reduction in disease recurrence
18:59
and also in mortality. So.
19:02
Innocent years for a minute. Talk
19:04
about exercise. Sniff so. When.
19:07
Thought about improving metabolic health but
19:09
also longevity. An exercise that. It's.
19:12
Kind of a broader term, but it
19:14
really can refer to either a deliberate
19:16
sort of. Type. Of exercise that
19:19
you do for one minute to minute
19:21
Three minutes. And this has anything from
19:23
Barbies to squads you can do high
19:25
knees, You can do, you know? There's. A
19:27
variety of different things that you can do to to. Get
19:29
your heart rate up really high and a short
19:31
period of time. An arm or sucking
19:34
set a we seventy. Five percent max heart
19:36
rate. And
19:38
their studies showing that in real, there's
19:40
a real metabolic benefits even. Doing and
19:42
minute or two of. This exercise snapped
19:44
habits, exercise and not again and
19:46
sounds a lactate lactate innermost. you're
19:48
forcing her muscles to work with
19:50
a hard left, A gets into
19:53
circulation, gets taken back up by
19:55
the muscle, and it causes glucose
19:57
transporters to come up to the
19:59
muscle. And sort of. open the gate so that
20:01
glucose can come in. And
20:04
so this really improves blood glucose levels.
20:06
And there's been a lot of studies
20:08
looking at this, particularly in people with
20:10
type 2 diabetes, doing exercise snacks around
20:12
meal time. So anywhere between 30 minutes to
20:15
an hour before, after a
20:17
meal, can really dramatically decrease
20:19
the postprandial glucose response
20:22
and improve blood glucose levels. Now sure,
20:24
that's important for people that are metabolically
20:27
dysregulated, people with type 2 diabetes. But
20:29
who doesn't want to improve their postprandial glucose
20:32
response? I mean, that's part of what makes
20:34
you feel sleepy and
20:37
reduces mental clarity after a meal. So
20:39
doing timing these exercise snacks around
20:41
meals is a great and sort
20:43
of easy way to improve your
20:45
blood glucose levels as well. And it's
20:48
pretty easy to do. The
20:51
other way to improve metabolic health is these
20:54
exercise snacks when you're doing a high intensity interval
20:56
training sort of thing, even one or two
20:59
minutes, but mostly when you're going higher than
21:01
that, like 10 minutes, 20 minutes, it's
21:03
a very potent stimulus to increase
21:05
the number of mitochondria in your
21:07
muscle tissue. Again, it's an adaptation.
21:10
You are forcing your muscles to work so hard that
21:12
they can't use their mitochondria
21:14
because again, oxygen can't get there
21:16
fast enough and so they're forced to make energy
21:19
another way. But your muscle's smart and it's like,
21:21
oh, I need to adapt so that the next
21:23
time I'm working hard, I can use
21:25
my mitochondria. And the way it
21:27
adapts is by making new mitochondria. It's
21:29
called mitochondrial biogenesis. And high
21:31
intensity interval training is one
21:34
of the best ways to increase
21:36
mitochondrial biogenesis in skeletal muscle. Again,
21:40
lactate plays a role in that because
21:42
lactate is that signaling molecule it increases
21:44
the protein called PGC1 alpha that
21:46
regulates mitochondrial biogenesis. Exercise
21:49
snacks have also been associated with improved
21:51
longevity. So there's another type of exercise
21:53
snack that's a little bit more of
21:55
taking advantage of everyday
21:57
situations. It's called vigorous intermittent lifestyle.
22:00
Activity. And I'm in
22:02
these. These types of exercises are
22:04
like. Let's. Say you were. You work on
22:06
the for for for about an hour some office building.
22:08
So rather than just walking up the stairs every
22:11
day, which is better than taking. The elevator
22:13
you sprint. Or. Let's say you
22:15
in a walk to your office will rather
22:17
than just walking you've interval walker. yeah he
22:19
was sprint. They are. You Do you do
22:21
some sort of interval? We're getting your heart
22:23
rate up. So they're been multiple studies showing
22:25
that doing. One to two minutes of vigorous
22:27
intensity exercise. So people is large studies,
22:29
people are wearing wearable devices and so
22:31
on. Researchers are getting their data, their
22:33
heart rate, it, and and able to
22:35
measure something and identify people that are
22:37
getting your heart rate up right. Arm
22:40
and so people at you wanted to.
22:42
minutes of vigorous intensity exercise a day
22:45
I'm sorry three times a day had
22:47
about a forty percent reduction and all
22:49
cause mortality so that's dying from all
22:51
like non accidental cause of death and
22:53
a fifty percent. Reduction and cardiovascular related
22:56
mortality which is like the number
22:58
one killer in most developed nation
23:00
so. This. Is again just one
23:02
to two minutes three times a day
23:04
where you just you're you're doing those
23:06
exercise. Not it adds up. It's beneficial
23:08
on and and clearly it's making an
23:10
effect on in people's lives and and
23:12
neither is These benefits were also found
23:14
in people that identified themselves as non
23:16
exercisers and other it's don't like. Go
23:18
to the jam. They're not, They're not.
23:20
They're not taking time. so like. Deliberately
23:23
engaged in as sort of exercise routine
23:25
and they still have these benefits. To
23:29
how do you implement. You. Know exercise, snacks
23:31
and your day. Why would you? once you, well, There's.
23:34
There's there's evidence out there that just
23:37
being sedentary. So like right. Now we're
23:39
all sedentary, rewritten, sitting what you guys are.
23:41
unless. That you're sitting just sitting in your your
23:43
chair. You been in here for about what an hour
23:45
or so? That is
23:47
sedentary time when you're sitting at your
23:49
desk at your computer for six hours
23:51
or whatever fell in the blank time
23:54
even though we're gonna go to the
23:56
gym later. Maybe when earlier that time
23:58
that you're sitting is sedentary. And.
24:00
Being Sedentary is an
24:03
independent. Risk factor for
24:05
cancer so. There is reason
24:07
to try to break up your sedentary
24:09
time with exercise snacks and against Israel
24:11
like a deliberate sort of thing that
24:13
you can do so I saw any
24:16
says else. As some hi
24:18
nice right now I'm yeah
24:20
so finding something. That you
24:23
could do consistently? That's that's really important,
24:25
right? And talking a lot of a
24:27
vigorous exercise? That's a nice to be
24:29
something that you're gonna do consistently, whatever
24:31
it is, No reason for by
24:33
if it's. As that's your face I'll
24:35
definitely like to see. Are your
24:37
are your mates? Ace? So.
24:40
You know within the thing it's really
24:42
does measure your heart rate right? That's
24:44
that's the easiest things are make it
24:46
made it consists into something you like
24:49
or at were initial scarcest for a
24:51
minute and talk a little bit about
24:53
muscle preservation. The Synergy A protein intake
24:55
listings, resistance training and heat exposure pick
24:57
muscle mass happens around for ages of
25:00
twenty and thirty and then after that
25:02
you know site. As he started in
25:04
your forties and fifties he was about
25:06
eight percent of muscle mass per decade.
25:08
Once you get into. Your seventies? fifteen
25:11
percent of muscle mass protected. So most
25:13
people by the time they're seventy or
25:15
eighty years old, only have about sixty
25:18
to eighty percent of the muscle mass.
25:20
A hard when they. Were thirty. Skeletal
25:25
muscle is. It
25:27
is a reservoir. For amino acids.
25:30
I'm so like. Are
25:32
we store and you? We Lucas has
25:34
glycogen and are liver and are muscle.
25:36
We store fat as triglycerides. We don't
25:38
really have a good way that we
25:41
store amino acids but we need him.
25:43
It mean last everyday amino acids make.
25:45
A Proteins And Proteins are doing
25:47
everything in her body for making
25:49
neurotransmitters, tests, making a heartbeat. Yeah,
25:51
everything. So arms and
25:53
seen, don't get those amino
25:55
acids from proteins. You're
25:57
gonna pull from not amazing reservoir your muscles.
26:00
They'll to muscle and so you really
26:02
need to be constantly giving yourself proteins
26:04
in not do that. And so the
26:06
question was, how much protein do you
26:09
need to give yourself to do that?
26:11
And that's a pretty consensus I would
26:13
say on. Question. That
26:15
people have. Seen. And differing answers
26:17
aren't. So. The recommended daily
26:20
allowance. The already I was
26:22
this. Is set by these committees
26:24
and there's lots of things involved.
26:26
In that, but to simplify,
26:28
I'm. Forty years
26:30
ago, this rd A with sets. And
26:33
it was set to be Zero. Point: Eight
26:35
grams of protein per kilogram, body
26:37
weights and. That was thought to be
26:39
the amount that you needed to take
26:41
an everyday to not to minimize ahman
26:44
the amino acid losses from a right
26:46
to replace all your amino acids to
26:48
be able said to get enough protein
26:50
right or turns out self studies that
26:52
have been done by it's efforts like
26:55
doctors to at Philips at Mcmaster University,
26:57
Ah and others have shown so that
26:59
the way that that are day was.
27:02
Forty years ago, as said
27:04
name. For it hasn't fought. I'm
27:07
in terms of like the techniques that
27:09
they use. their called nitrogen balance that
27:11
he is, they underestimated the amino acid
27:13
losses and so here we are. Forty
27:16
years later, scientists have more sensitive tools,
27:18
we have a lot more at our
27:20
disposal. And the thing now actually we
27:22
redid these studies and we found it's
27:25
more like one point two grams of.
27:27
Protein per kilogram of body weight as the
27:29
bare minimum to just. Basically.
27:31
Would be able to us are not. Be pulling
27:34
me losses from a muscle, right? Arm
27:36
and then that number goes up. It or physically
27:38
active I'm it goes up to. One. Point
27:40
Six Grand Public. per kilogram
27:42
a body weights and then there's a you
27:44
know that the elite level you can go
27:46
up even further than that but i'm i
27:49
think that the bottom line here is that
27:51
the rds is too low and there's a
27:53
lot of scientific consensus in in terms of
27:55
on in a people that are experts in
27:57
that feel that are saying no we need
28:00
We need to boost that up. And another
28:02
problem with that is that the RDA 40
28:04
years ago, they did these nitrogen balance studies
28:06
in young adults, not older
28:08
adults. And we know
28:10
that older adults, again, this is
28:13
data from Stu Phillips' lab. He's
28:15
a real leader in this field. That
28:18
older adults experience something called anabolic
28:20
resistance. So their skeletal
28:22
muscle is not as sensitive to
28:24
amino acids to make, so
28:27
to increase skeletal muscle protein
28:30
synthesis. So
28:32
he's done studies where he's found
28:34
that actually older adults, they can
28:37
prevent their atrophy by taking
28:39
in 1.2 grams of protein
28:41
per kilogram body weight versus the RDA,
28:43
which is 0.8. So
28:46
all the more reason to increase that
28:49
RDA to 1.2 grams for a kilogram
28:51
body weight, obviously the less muscle mass
28:53
you lose, the less frail you're going to
28:55
be. And those studies have also been done,
28:58
more muscle mass, less frail, less likely to fall
29:01
and break something, fracture risk and all
29:04
that. So important to improve and increase
29:06
that RDA. Just
29:08
as a quick aside, because we're talking about
29:10
anabolic resistance, I was going to bring omega-3
29:13
in there. So Chris McGlory, he's at Queens
29:15
University, trained with Stu Phillips. And
29:17
when he was training with Stu, he
29:19
found that high dose omega-3, so anywhere
29:21
between four to five grams, could
29:25
basically blunt the disused
29:27
atrophy that occurs by like 50%.
29:30
And this was in younger adults, not in older adults.
29:33
But it's just really, so there's
29:36
been some subsequent studies since then.
29:38
This is really a growing field. It's
29:40
really in its infancy. But
29:42
Chris and some other people believe
29:44
that partly what's happening is omega-3s
29:46
are sensitizing skeletal muscle to amino
29:48
acids. So this is independent of
29:50
its anti-inflammatory effects. And
29:53
that's also important to note here that
29:55
the studies that they're doing, they preload
29:57
people with high dose omega-3 for about...
30:00
one month because it takes about
30:02
one month for omega-3s to accumulate
30:04
in cell membranes, including in your
30:06
skeletal muscle cell membranes. So
30:08
that, I think, is also really an interesting thing.
30:10
It's a growing field. Like I said,
30:12
there have been meta-analyses looking at muscle
30:15
mass in older adults taking omega-3
30:17
supplements. And if the
30:19
doses are high enough, so at least two
30:22
grams, so there's a meta-analysis of multiple randomized
30:24
controlled trials, there is an improvement in muscle
30:26
mass and also in some functional
30:29
improvements as well. But the
30:31
dose had to be at least two grams. For doses less
30:33
than that, there was really no
30:35
effect. Again, you'll find conflicting data in literature,
30:37
so it really depends on the protocol that's
30:39
used. So
30:42
we're talking about muscle mass, but strength
30:44
actually fades faster with age. Reductions in
30:47
muscle strength can happen. So in men,
30:49
they start to lose 3% to 4% in strength. You
30:53
know, as they get older, women are about 2.5% to 3%, and
30:55
this can lead to functional issues,
30:57
slow walking. You start to lose independence,
30:59
you get increased fracture risk, frailty, and
31:01
then all those things sort of add
31:03
up to a higher risk of death.
31:06
So resistance training is one of the best
31:08
ways to not only increase muscle mass, but
31:11
also muscle strength. And there have
31:13
been a lot of meta-analyses of
31:15
studies. So there's 21 different randomized
31:17
controlled trials that were analyzed, and
31:20
they found that older adults that engaged in
31:22
resistance training one to three times a
31:24
week for about eight to 18 weeks could
31:27
recover strength that was basically lost
31:29
over years of just being inactive. So in
31:31
other words, just doing, you know, eight weeks
31:33
of resistance training, one to three days, right,
31:35
one to three days, they could
31:38
recover losses in strength from years of
31:40
being inactive and sedentary. And
31:43
strength is a lot easier for older adults to
31:45
get those gains. They
31:47
still can get gains in muscle mass as
31:49
well, but the strength is something that's very
31:51
encouraging as well because, you know, the
31:54
functional decline is something that's very important. And
31:56
so if they can gain those strengths,
31:58
get those strength gains back. It's also going
32:00
to improve their quality of life and also reduce
32:03
their mortality risk. So how much do
32:05
you have to lift? Well, this is
32:07
also very encouraging for older adults. Again,
32:10
Stu Phillips pioneered these studies, first in
32:12
untrained individuals where he showed that
32:14
people could lift lighter weights and get the
32:17
same gains in muscle mass and strength as
32:19
people lifting heavier as long
32:21
as the volume was enough, as long
32:23
as the effort was put in and they're
32:26
basically getting fatigued. And
32:28
then Brad Schoenfeld went on to show this also
32:30
in trained people so it wasn't just a newbie
32:32
effect. And now it's, I
32:35
think, becoming a little bit more clear that
32:37
you don't have to lift heavy to get
32:39
gains in muscle mass and muscle strength. You
32:41
can lift lighter, but as long
32:43
as you're putting in that effort and still
32:46
get improvements in muscle mass and strength. And
32:48
I think that has a lot of relevance
32:50
for a broader population of people, not just
32:52
people that are really the elite sort of
32:54
bodybuilder type. We're talking our parents, right? Our
32:57
grandparents, you know, maybe people like
33:00
that don't really know how to do
33:02
resistance training and don't want to injure themselves. So
33:04
I think this has a lot of application and
33:06
it's a really important thing to point out. Okay, for the
33:08
last part of my talk, I just want to talk about deliberate
33:11
heat exposure and
33:13
how we're just going to focus on a couple of parts of
33:15
this. We're going to talk about how
33:17
I can synergize with what we've been talking about
33:19
today, cardio respiratory fitness,
33:21
muscle mass. So engaging
33:24
in deliberate heat exposure from something like
33:26
a sauna or even
33:28
hot tub, hot bath, there's
33:31
a lot of physiological adaptations
33:36
and effects that happen that are very similar
33:39
to aerobic exercise. And
33:41
those things are like increased heart rate. You're
33:44
getting increased plasma volume, you're getting
33:46
increased stroke volume, you are getting
33:49
hot. Your body temperature is elevating
33:51
so you sweat to kind of
33:53
cool yourself down. There's a lot
33:56
of similarities between deliberate heat exposure
33:58
from the sauna and And more
34:01
like moderate intensity exercise, I would say. Your
34:04
heart rate can go up to about 120 beats per minute. Some
34:06
people can get it up a little bit higher, particularly if they
34:08
go in right after a workout. But
34:11
there's been head-to-head comparisons of
34:13
moderate intensity exercise and sauna
34:16
use. And it's
34:18
really like the studies have shown they're pretty
34:20
comparable. So like when you're doing the activity,
34:23
heart rate goes up. Your blood
34:25
pressure goes up while you're doing the activity.
34:27
And then after the activity, whether it's exercise
34:29
or sauna, you're getting
34:31
blood pressure improvements. Your
34:34
resting heart rate is improved. And so these
34:36
things are comparable. So really in
34:38
some way, I would say engaging
34:41
in deliberate heat exposure from the sauna is
34:44
mimicking moderate intensity aerobic
34:46
exercise. And there have
34:48
been observational studies and some intervention studies
34:50
we'll talk about in a second, but
34:52
observational studies looking at people that are
34:54
in the system in Finland, where saunas
34:57
are pretty ubiquitous and most people are using
34:59
them. So people in Finland
35:01
that have sauna or using sauna
35:03
and they exercise have
35:05
a better cardiorespiratory fitness than people that
35:07
exercise alone. We're talking about the
35:10
same volume of exercise. And these people,
35:12
the ones that do that but also
35:15
sauna, had a better cardiorespiratory fitness
35:17
than people that only engaged in
35:19
exercise. And then there's been
35:21
intervention studies by Dr. Yuri Laukonen that
35:23
have shown. So he's taken untrained
35:26
people and put them on an
35:28
exercise protocol. It was a stationary bike.
35:31
And then he had two groups, one that just did
35:33
a stationary bike with passive recovery and the other ones
35:35
that did the stationary bike, but then they went right
35:37
into the sauna for 15 minutes. And
35:40
he looked at a variety of parameters, one of
35:42
them being VO2 max. So what he
35:44
found was that those people that did the extra-size
35:46
bike and the sauna had a better
35:49
VO2 max than the ones that only
35:51
did the exercise bike. And to
35:53
me that makes sense because again, it's almost
35:55
like extending the workout. You're
35:58
extending it just a little bit more. There
36:00
were also better improvements in blood pressure and other
36:02
lipid parameters as well in the group that also
36:04
added as sauna plus the exercise. So
36:07
I think there's benefits to
36:09
deliberate heat exposure for people that are physically
36:11
active, but also, you know, people that are
36:13
not, people that are disabled, people that can't
36:15
get on the bike, people that can't go
36:17
for a run, people that can't do a
36:19
burpee. They can get into
36:22
a sauna and get somewhat of that
36:24
cardiovascular benefit, and there's all sorts of
36:26
observational data out there looking at people
36:28
that use the sauna 47 times a
36:31
week. They have a 50% lower
36:33
cardiovascular weight and mortality, 40% lower all-cause mortality,
36:37
and it goes on and on. So
36:39
I think there's a lot of utility
36:41
there for people that really
36:43
just can't go and work out
36:45
as well. So another really
36:47
important adaptation that happens when
36:50
you are engaging in deliberate heat exposure for
36:52
something like the sauna, also a hot bath,
36:54
is the increase in something called heat shock proteins.
36:57
And these are, this is an adaptive response,
36:59
so as you're elevating
37:01
your core body temperature, you're getting hotter, these
37:04
heat shock proteins are
37:06
activated, and they are, the main role
37:08
that they, the main function they
37:10
serve is to prevent proteins
37:12
from aggregating and forming
37:14
plaques in your cardiovascular system,
37:17
in your brain. In fact,
37:20
there's been multiple animal studies
37:22
showing that if you give a mouse,
37:24
you know, like an amyloid beta plaque,
37:26
sort of what we get with humans in
37:29
Alzheimer's disease, and you express
37:31
the heat shock proteins, make them highly expressed
37:33
that they don't get the Alzheimer's-like symptoms,
37:35
and it helps with the plaque aggregates
37:37
and stuff. So heat
37:39
shock proteins play an important role in
37:41
preventing protein aggregation. They have somewhat of
37:43
an antioxidant effect. They're also
37:46
very important for slowing muscle atrophy, and
37:49
this is again, has to do with a
37:51
variety of mechanisms. There's been a lot of
37:53
animal studies on this, but there's now been
37:55
some human data where people, you know,
37:57
there's intervention trials where they're, you know, they're,
37:59
they're Engage. They basically and mobilize
38:01
one of their limbs for a
38:04
period of weeks and then did
38:06
some local heat exposure. And they
38:08
had local heat exposure preventive into
38:10
disuse. Answer free by like forty
38:12
percent. So I'm in. I think
38:14
that's a very relative. Again, a
38:16
very relevant. Ways
38:18
for people that are injured or again
38:20
people that are older and they're experiencing
38:22
lot of muscle atrophy as well. But
38:25
there was also a very recent study
38:27
and this is. Small.
38:29
So it needs to be repeated. But
38:31
people that were it is engaging in
38:33
resistance training. Either. Are
38:35
just alone or then went into the
38:37
sauna right after their resistance training. They
38:39
had greater gains and muscle mass if
38:41
they went to saw know right off
38:43
the resistance. Training compared to resistance reading
38:45
a full actually, it was biomarkers a
38:47
bedside that in directly measure I'm farmworkers.
38:49
But anyways, I think it's an encouraging
38:52
and promising area that of course I'm
38:54
excited about and glad people are out
38:56
there researching on, but it's another possibility
38:58
possibility. For on as synergy between
39:01
resistance training between like that
39:03
vigorous intensity exercise. Your. Exercise program and
39:05
then engaging in deliberate heat exposure as
39:07
well. So what are the parameters and
39:09
a lot of these studies? While lot
39:11
of the parameters on and many of
39:13
these days are coming out of Finland,
39:16
the temperature is about one hundred and
39:18
seventy four degrees Fahrenheit and the duration
39:20
spent in the sauna is about twenty
39:22
minutes. And that's important because people
39:24
that spent less than twenty minutes like
39:26
let's say, they're in there for eleven
39:28
minutes. They didn't have the robust of
39:30
fact. Ah, so it really is. It
39:32
A temperature dependent to rescind depended but
39:35
also frequency. So how many times a
39:37
week you know people are getting in
39:39
the sauna for anything to hurt her
39:41
two times a week was like the.
39:43
Minimum. Effective dose of he was something twice
39:45
a week. It was more beneficial than once a
39:47
week, but. People that had four times a week,
39:49
four to seven was really than the most robust
39:51
effects. So if you are looking for the most
39:54
robust affect. The minimum time would be four times
39:56
a week at in our compared to to went
39:58
on week. On the him a. The
40:00
around hundred twenty percent. And.
40:02
The question a lot of people ask is a what about you
40:04
know what kind of saw what if you don't have. A
40:06
Hundred and seventy five to resign. Us: What if we
40:08
have an infrared sauna that goes. Up to one forty
40:10
five Like is that can you get comparable effects? On.
40:13
Again, temperature duration. Dependent
40:15
rights So. You're not.
40:17
You're not going to get the same as. Sacked in twenty
40:20
minutes and one hundred and forty five degrees. Saw nine
40:22
terms of the heart rate in a party. Best for
40:24
adaptations as your as you're gonna get and nine hundred
40:26
and eighty Degree from on right. So I
40:28
you might have to stay in there. Twice as long
40:30
you might have to say extend their forty five minutes
40:33
to an hour to start to get your heart rate
40:35
up. Again, you can wear some kind of heart in
40:37
a wearable heart rate measure. Ah, the device where you're
40:39
looking at your heart rate. you can feel it like
40:41
when the threats to got. Sometimes it'll take a long
40:43
time. And an inference on us. There are studies out
40:45
there that have. Compared regular.
40:48
Hot Sauce and for rad in terms of cardiovascular
40:50
benefits and if the same volume of time as
40:52
and in their you're not going to get is
40:54
our as robust have an effect on blood pressure
40:57
improvements as he would with are either. Sauna. So
40:59
again, you might have to spend more time. In
41:01
there as well. Hot dogs have also been
41:03
shown to increase i'm a biomarkers like see
41:05
chart proteins that Sauna has and I really
41:07
think that's a really. Good on you
41:09
know that the fact that it's able to
41:11
increase some of the same biomarkers. To
41:14
me signals that may be hot dogs
41:16
or any sort of mortality that to
41:18
release increasing your heart rate that's making
41:20
you hot. Is. Something that's going to
41:22
be beneficial as well. So. I
41:24
do think that people that don't have access
41:26
to sauna could do a hot basket. One
41:28
of those little i pulled did devices that
41:30
measure temperature, friend your bath and keep it
41:33
up to one of four degrees Fahrenheit and
41:35
been there for twenty minutes is up with
41:37
a studies have shown twenty minutes at one
41:39
for shoulders submerged. Oliver does. So
41:43
that's it for today. I three powerful habits
41:45
I think will help. To. Lay
41:48
the aging process that old for of
41:50
husbanding and vigorous intensity exercise find a
41:52
way to make a frequent do those
41:54
exercise. Snacks are so easy and cooperate.
41:56
Resistance training Protein intake. Thinking about that
41:58
protein intake is. lot of work and
42:01
then engaging in deliberate heat
42:03
exposure, whichever way you like. I prefer to do
42:05
it after a workout, but I also like to do it at
42:07
night as well. So that's
42:09
what I have for you today.
42:11
I hope you guys enjoyed it and thank you so much.
42:14
Okay, we're going to take some questions for
42:17
Ron if anybody has one. There
42:19
are lots of hands up. All
42:21
right. Thank you. I had a
42:23
question about the Omega 3s. You mentioned a minimum
42:25
of two optimal four to five. Is
42:27
that total Omega 3s or is that
42:30
specific DHA or what Omega 3s?
42:33
Yes. So the question
42:35
is like what type of Omega 3 is involved
42:37
and then just used atrophy study coming out
42:39
of Dr. Chris McGlory's lab at
42:41
Queens University. So it
42:44
was the marine forms of
42:46
Omega 3s. So it was EPA and DHA.
42:49
I don't know off the top of my head
42:51
the ratio, but they were pretty similar-ish.
42:54
If I were to interject my own thoughts here, I
42:56
think a large part of
42:58
it has to do with DHA, which is
43:00
what's mostly accumulating in the cell
43:03
membranes a lot more than EPA is.
43:05
The EPA is a little bit accumulating
43:07
in there, but DHA is heavily accumulating
43:09
in many different cell membranes, including in
43:11
skeletal muscle. So I, and
43:13
I've talked to Chris about this, I was like, I really, going
43:16
far none DHA is something that you might want to
43:18
consider in the future because it's, you
43:20
know, it seems as though the importance
43:22
of the, you know, preventing the disuse
43:24
atrophy via sensitizing skeletal muscle to amino
43:27
acids from whatever way it's doing it,
43:29
Chris thinks mitochondrial ways
43:31
and possibly transport, it's not
43:33
known, that basically,
43:37
you know, getting that high dose and again,
43:39
it takes about four
43:41
weeks for the DHA to accumulate
43:43
in the skeletal muscle. So it's not,
43:45
it's not like the anti-inflammatory effect of omega-3, which
43:47
is like instant, right? So it's a little bit
43:49
different. Yeah,
43:53
there's some stuff. I
43:56
took a week here, team
43:59
like Waz, or research. is like more is better
44:01
and I understand that there's also some research around cardiovascular
44:04
injury from like endurance athletes and
44:06
intense sport. I'm just curious if
44:08
you have seen any of that
44:10
or offer any kind of cautionary around
44:13
around those kinds of conclusions. That's
44:15
a great question and I'm gonna defer
44:18
to some of the experts on that
44:20
where like Dr. Ben Levine I
44:22
think he as far as
44:25
I've heard from him is yes like when you
44:27
get to this like elite elite athlete
44:30
endurance athlete level I mean there's
44:32
some of the increased risks to do
44:34
with like coronary calcification whatever that you
44:36
know the increased risks of that outcome
44:38
are actually even lower even if the
44:40
coronary calcification is a little bit higher.
44:42
Do you know what I mean? So it's like their risk
44:44
of cardiovascular death is still lower than
44:47
people are normal like you know
44:49
committed exerciser. So but
44:52
yeah I'd say that's not my area
44:54
of expertise but that's kind of the
44:56
takeaway that I've gotten so far from experts.
45:00
We have one more question. A
45:04
question about the finish saunas
45:06
versus the infrared saunas. Is
45:09
the mechanism that they're
45:11
providing benefit just because of the
45:13
temperature and the increased heart rate is
45:16
that what makes finish better than infrared
45:18
and then corollary that you mentioned like 174
45:21
degrees as being a temperature what if it's
45:23
like 200 or 220 does that make it better
45:27
or worse or is 174 kind of a
45:29
sweet spot? Those are great
45:31
questions. Alright so to first
45:33
address the the mechanisms
45:35
and is the beneficial effect of
45:37
deliberate heat exposure that I've talked about today
45:39
due to the increased heart
45:43
rate you know the the mimicking
45:45
of I would say moderate intensity exercise I think a
45:47
lot of it comes down to that the
45:50
improvements in respiratory fitness and
45:52
cardiovascular improvements Also, the
45:54
heat shock proteins as well. So the heat shock
45:56
proteins are playing a role in the muscle. They're
45:58
playing a role in the. The news is some.
46:00
And they're also play your own brains
46:02
are people that use finish on. As
46:04
for seven times a week at those
46:06
temperature you know parameters they mentioned have
46:08
about a sixty six percent reduction dementia
46:10
risk on Alzheimer's disease risk. So yeah
46:12
I do think there is. It really
46:15
does come down to elevating the core
46:17
body temperature and getting that's heart rate
46:19
up and and and be beings being.
46:21
Physically uncomfortable like you are when you're
46:23
exercising on inference on as the work.
46:25
A little bit different. they're they're moving molecules
46:27
in your body and it's a hitting you
46:29
up a different way. There is evidence coming
46:31
out of Doctor As the Masons of easiest
46:34
Ass on who I've been collaborating with, showing
46:36
that a very rigorous. Infrared sauna protocol is
46:38
like a C Bad Where your head out
46:40
and his people are they're they're used. His
46:43
is using infrared. An inner heat
46:45
to into a super states that they're getting to
46:47
like one a one point three Fahrenheit. They're
46:49
getting a fever like a so. Is it is
46:51
going and saw it. On but they're in
46:53
there for like you know in some cases. Over.
46:55
An hour, fifty minutes, or we're now in. It's a
46:57
very intense protocol that most people during and for it's
46:59
on aren't doing. So I do think there
47:02
is a role for infrared sauna, but again, it's
47:04
like. You. Just like getting getting to that
47:06
point where you're getting the heart rate up and getting
47:08
all those. Those benefits it takes a lot longer
47:10
I'm and then add a question is what about
47:12
is more better. On. A cell
47:14
is here here. I'll give you my take
47:17
on paper. when said he on I think
47:19
that. When it comes to that this
47:21
were stressing our body on is kinda goes
47:23
back to earth as displaced persons with and
47:25
the. Heat stress is a
47:27
stress. right? I mean, Precursor me as
47:29
a real thing that you can get
47:31
damage. From too much heat. So
47:34
on. It's important to keep in
47:36
mind that there's always like a
47:38
window of you're you're You're engaging
47:40
in this this kind of stressful
47:42
activity like physical activity or Dilbert
47:44
and deliberate heat exposure to have
47:46
this at the in a response.
47:49
It's it's an adaptation is some people
47:51
call it off or medic response en
47:53
su in have the anti inflammatory benefits
47:55
the antioxidant met of. It's all that
47:57
adaptations of happen. but when you make.
48:00
Stress: too high. Then.
48:02
It's. Hard to counter that stress with
48:05
our adaptations. Right so on when you're
48:07
going into hundred race or nice on
48:09
or to fifteen or whatever. It
48:12
is very hot in. There are studies in
48:14
will say this of like when you get
48:16
so hot you can actually permeable eyes the
48:18
block the blood brain barrier. And
48:20
so. I know it's like there's this.
48:23
Go hard is always as push like to
48:25
ensure that kind of pursue Like light and
48:27
given my all there's there's one set a
48:29
this is not at a yard Doctor yeah
48:31
I lock in his lab. It was another
48:33
study cameras Poland my disturbance and then a
48:35
similar Poland. By. On there were
48:37
looking at a variety of temperatures and to
48:39
mentor rest in Alzheimer's disease risk on the
48:42
people that use the sauna and it was
48:44
It repeated what doctor lap and had found
48:46
some people that use a sauna Frequently I
48:48
had a much lower risk of dementia and
48:51
Alzheimer's disease but only if they weren't getting
48:53
in a. Sauna That was over two
48:55
hundred degrees Fahrenheit. As they were getting in a
48:57
sauna, there was over two hundred degrees. Fahrenheit.
49:00
There. Are seventy opposite effect and I don't talk
49:02
about that a lot because it's not really understood
49:04
why and and I want to lead people to
49:06
get scared. But I do think it kind of
49:08
highlights the role of Leaguewide You need. Ago in a
49:11
two hundred and fifteen degree like. Have you guys
49:13
it's it's it's so hot and on your
49:15
your brain is in there like so I
49:17
don't think that going in a two hundred
49:19
degree Fahrenheit zone as the way you have
49:21
to. Deal with I think isn't and one eighty One
49:23
eighty Five if you really want ago when nineteen? Yes,
49:25
like but maybe stamps before it
49:28
gets city wonder. To refer and
49:30
self. Worth.
49:36
Yeah, so the question is, what is
49:38
is one Seventy four? Derbyshire had a
49:40
sweet spots That is the average temperature
49:42
that people in this that is were
49:44
using an. Arm. I I
49:46
typically do around one seventy five. When
49:48
eighty and I do I do put water on
49:50
the rocks me see which makes it hotter. And
49:53
I usually do it after work out. Some already
49:55
sauce and art area made my
49:57
heart rate elevator so I'm yeah
49:59
I mean. Doing 30
50:02
minutes at 175 degrees Fahrenheit is nice,
50:04
getting it safer for the brain, and
50:06
then you're getting a lot of the
50:08
benefits. Studies have shown that 30 minutes
50:10
at 163 degrees Fahrenheit increases heat shock
50:12
proteins by 50% over baseline. So
50:15
I don't know that you have to go to 200 degrees, and
50:18
I don't know that you should, to be
50:20
honest. Perfect. Thank
50:22
you so much. Thank you. A
50:26
big thanks to CrossFit for the invitation to speak
50:28
at this event, and a big thank you for
50:30
listening. Don't forget to explore
50:32
the valuable resource I've mentioned
50:35
for enhancing your cognitive abilities,
50:37
the Cognitive Enhancement Protocol Guide,
50:39
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50:41
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50:43
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50:45
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50:47
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50:50
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50:52
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50:54
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50:56
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50:59
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51:03
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51:05
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51:14
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