#089 Why Exercise Intensity Matters for Longevity | CrossFit for Health 2024

Rhonda Patrick

Apr 8, 2024

Episode description

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I recently had the privilege of presenting at the CrossFit Health Summit, where I explored a constellation of factors contributing to longevity. In this context, I placed a special emphasis on the pivotal role of vigorous exercise throughout life.

Timestamps

(00:00) Introduction
(03:12) Why "below normal" cardio may be a great starting point
(05:07) The simple math of 45 days of life extension (per 1 mL/kg/min VO2max)
(06:12) Why poor cardiovascular fitness is nearly as bad as a chronic disease
(06:52) Why zone 2 training may not improve VO2 max
(08:08) Protocols for improving VO2 max quickly
(09:10) How to estimate VO2 max in 12 minutes;
(10:07) Reversing 20 years of heart aging
(12:41) Blood pressure benefits of vigorous exercise
(13:29) The BDNF brain benefits of high-intensity exercise
(14:05) The signaling role of lactate production by muscle
(16:13) How training effortfully improves focus & attention
(17:23) Anti-cancer effects of vigorous exercise
(18:11) Why shear stress kills circulating tumor cells
(19:00) What if you exercise in short bursts all day long?
(20:06) Why "exercise snacks" are a crucial pre- and post-mealtime activity
(20:49) The best ways to improve mitochondrial biogenesis
(21:47) The mortality benefits of breaking up sedentary time
(26:17) Why the protein RDA is too low
(29:07) Does omega-3 reduce muscle atrophy?
(30:41) Why we should lift for aging and to prevent the 8% per decade decline of muscle
(32:03) Is lifting heavy necessary for gaining muscle?<

Episode description

Download the 9-Page "Cognitive Enhancement Blueprint"

Discover my premium podcast, The Aliquot

Join over 300,000 people and sign up for my newsletter

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more

Timestamps

(00:00) Introduction
(03:12) Why "below normal" cardio may be a great starting point
(05:07) The simple math of 45 days of life extension (per 1 mL/kg/min VO2max)
(06:12) Why poor cardiovascular fitness is nearly as bad as a chronic disease
(06:52) Why zone 2 training may not improve VO2 max
(08:08) Protocols for improving VO2 max quickly
(09:10) How to estimate VO2 max in 12 minutes;
(10:07) Reversing 20 years of heart aging
(12:41) Blood pressure benefits of vigorous exercise
(13:29) The BDNF brain benefits of high-intensity exercise
(14:05) The signaling role of lactate production by muscle
(16:13) How training effortfully improves focus & attention
(17:23) Anti-cancer effects of vigorous exercise
(18:11) Why shear stress kills circulating tumor cells
(19:00) What if you exercise in short bursts all day long?
(20:06) Why "exercise snacks" are a crucial pre- and post-mealtime activity
(20:49) The best ways to improve mitochondrial biogenesis
(21:47) The mortality benefits of breaking up sedentary time
(26:17) Why the protein RDA is too low
(29:07) Does omega-3 reduce muscle atrophy?
(30:41) Why we should lift for aging and to prevent the 8% per decade decline of muscle
(32:03) Is lifting heavy necessary for gaining muscle?<

Mindsip insights from this episode:

Reverse heart aging with a two-year vigorous exercise program

A two-year vigorous exercise program in sedentary 50-year-olds reversed structural changes in their hearts, making them appear like those of 30-year-olds.

#exercise

#heart

Take high doses of omega-3s to prevent muscle loss

Taking high doses of omega-3s, around 4 to 5 grams, may reduce muscle atrophy from disuse by up to 50% by sensitizing muscle to amino acids.

#muscle

#omega-3

Increase protein intake to prevent muscle loss

The official RDA for protein is based on flawed 40-year-old studies, and modern research suggests a minimum of 1.2 grams per kilogram of body weight is needed to prevent muscle loss.

#muscle

#protein

Incorporate three daily sprints to reduce mortality risk

Engaging in just three separate one-to-two-minute bursts of vigorous activity per day is associated with a 40% reduction in all-cause mortality.

#exercise

#mortality

Utilize vigorous exercise to eliminate circulating tumor cells

The mechanical shearing forces from increased blood flow during vigorous exercise are powerful enough to kill circulating tumor cells, which are sensitive to this stress.

#cancer

#exercise

Utilize lactate as optimal brain fuel during intense exercise

Lactate, produced during intense exercise, is a more energetically favorable source of energy for the brain than glucose.

#brain

#lactate

Prioritize cardiorespiratory fitness to reduce mortality risk

Having low cardiorespiratory fitness carries a risk of death similar to that of smoking or having type 2 diabetes.

#fitness

#mortality

Avoid saunas over 200°F to reduce dementia risk

One study found that the dementia-risk-lowering benefits of frequent sauna use were reversed in individuals who used saunas hotter than 200 degrees Fahrenheit (93°C).

#dementia

#sauna

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