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Exercise and Longevity - Insights from Paul Taylor · Hardiness with Dr Paul Taylor

0:08
Speaker 1: Many of us have been taught about avoiding stress. What
0:10
Speaker 1: if this attempt to escape stress is not the solution.
0:14
Speaker 1: Paul Taylor is going to talk to us, share with
0:16
Speaker 1: us how to embrace discomfort. That doesn't sound good to me,
0:21
Speaker 1: to not actually survive but thrive in the modern world.
0:23
Speaker 2: I hate this whole misis thing.
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Speaker 1: Ah go to pain to get benefit. It makes sense,
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Speaker 1: but I wish it didn't. Paul's a former British Royal
0:33
Speaker 1: Navy Air Crew officer, former adjunct professor of the University
0:36
Speaker 1: of San Francisco, a neuroscientist, exercise physiologist, nutritionist, currently completing
0:42
Speaker 1: a PhD in Applied psychology where he's developing and testing
0:45
Speaker 1: resilient strategies with the Australian Defense Science Technology Group in
0:50
Speaker 1: the University of Newcastle. He was voted Australia's Fitness Industry
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Speaker 1: Presenter of the Year twice and in twenty twenty two
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Speaker 1: published a book Death by Comfort, Oh God, I hate that,
1:04
Speaker 1: which won the Australian.
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Speaker 2: Business Book Award. There's so many.
1:07
Speaker 1: Massacres out there and it turns out there right, which
1:11
Speaker 1: is bloody. Annoying ladies a little, but open your minds
1:15
Speaker 1: fast than you see both, Doug get too comfortable, obviously
1:19
Speaker 1: insert your pins at the origin of the talk and
1:21
Speaker 1: please join me on welcoming Paul Taylor.
1:29
Speaker 2: Thanks Mark. I've got to talk about the impact of
1:32
Speaker 2: exercise on longevity, and I am here to convince you
1:36
Speaker 2: that nothing that has been talked about at this conference
1:39
Speaker 2: has anywhere near the impact on longevity as exercise does.
1:44
Speaker 2: The stuff that I'm talking about that is within our choice,
1:47
Speaker 2: and hopefully that will become quite clear as we go through.
1:51
Speaker 2: And so for me, the problem statement is that we
1:55
Speaker 2: are currently the most overweit, most depressed, medicated, and most
2:02
Speaker 2: addicted cohort of adults that there's ever been, not necessarily
2:06
Speaker 2: in this room, I would hope it's not representative of the
2:09
Speaker 2: Australian population. But think about this, the most overweight, the press, medicated,
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Speaker 2: and addicted cohort of adults has ever been, and life
2:17
Speaker 2: has never been so good. So clearly something is wrong
2:21
Speaker 2: with the way that we're living modern life. And for me,
2:25
Speaker 2: a lot of it comes down to this picture. This
2:28
Speaker 2: is what your genome and my genome is wired for
2:32
Speaker 2: being a hunter gatherer. And I'm going to give you
2:34
Speaker 2: my favorite quote in any research journal I've ever read
2:37
Speaker 2: from the Journal of Applied Physiology in twenty twelve by
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Speaker 2: Professor Frank Booth, a legendary exercise physiologist. In this research paper,
2:44
Speaker 2: he was talking about the human genome. Here's what he said.
2:47
Speaker 2: The human genome has not changed in over forty five
2:51
Speaker 2: thousand years. The current human genome requires and expects us
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Speaker 2: to be highly physically active for normal functioning. Nope, the
3:02
Speaker 2: way he didn't say optimal functioning. He said normal functioning.
3:07
Speaker 2: Yet we don't move very much at all, which we
3:10
Speaker 2: will unpack. So a lot of it. As I said
3:13
Speaker 2: this about modern life, and I want to show you
3:16
Speaker 2: a little five second movie about modern life, and I
3:19
Speaker 2: just want to see if anybody relates to this. Oh back,
3:30
Speaker 2: who is on a day like that? Like almost every
3:34
Speaker 2: day like that?
3:35
Speaker 1: Right?
3:35
Speaker 2: So the number one excuse for not exercising is a
3:40
Speaker 2: lack of time, and it's basically the craziness of our
3:44
Speaker 2: modern life that comes into it. But let's talk about
3:48
Speaker 2: the guidelines. So what's the physical activity guidelines in this country?
3:53
Speaker 2: And I know shout it. So it is actual one
4:01
Speaker 2: hundred and fifty to three hundred minutes of moderate physical
4:04
Speaker 2: activity a week or seventy five to one hundred and
4:09
Speaker 2: fifty minutes of vigorous or a combination thereof, spread over
4:13
Speaker 2: at least five sessions and incorporating at least two strength
4:17
Speaker 2: training sessions. And for kids and teenagers it's sixty minutes
4:21
Speaker 2: of moderate to vigorous physical activity a day. So how
4:24
Speaker 2: do we track well? When you look at in terms
4:28
Speaker 2: of age groups, we don't do very well at all.
4:31
Speaker 2: More people do better of meeting the one hundred and
4:34
Speaker 2: fifty spread over a week, but then those who do
4:39
Speaker 2: it five days or more is a little bit less.
4:41
Speaker 2: And then in terms of the strength graining training guidelines,
4:44
Speaker 2: it's pretty pathetic. And then when you combine them all,
4:48
Speaker 2: you're looking at and our breads up about twenty percent
4:51
Speaker 2: of people who meet the physical activity guidelines. You know teenagers.
4:56
Speaker 2: Guess what percent of teenagers meet the physical activity guidelines?
5:00
Speaker 2: Have a guest shout it out. One percent, ten percent,
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Speaker 2: fifteen two, two percent. Right, So let's unpack this a
5:12
Speaker 2: little bit. When we look at the impact of sees
5:18
Speaker 2: so socioeconomic status, we see that the most disadvantage actually
5:24
Speaker 2: do more of them do nothing at all, And the
5:29
Speaker 2: impact of century behavior. I'm just going to talk about
5:31
Speaker 2: one thing because I'm talking about exercise, but who sort
5:34
Speaker 2: of the Dallas bed rest story. When I when I
5:37
Speaker 2: read this, that just blew my mind. So they took
5:40
Speaker 2: a bunch of people, Now this was done fifty years ago.
5:43
Speaker 2: So they took a bunch of young males and they
5:46
Speaker 2: put them in three weeks of complete bed rest and
5:50
Speaker 2: looked at their VO two max, the impact on their
5:52
Speaker 2: VEO two max, their fitness, and their left inentricular stiffness.
5:56
Speaker 2: And it basically they had a twenty seven percent I
5:59
Speaker 2: think was reduced reduction in VIEO two max at about
6:02
Speaker 2: twenty six percent increase in left ventricular stiffness right, which
6:06
Speaker 2: was an interesting study. Then they trained them for eight
6:08
Speaker 2: weeks and not only did they get all that back,
6:10
Speaker 2: but they improved significantly. But the beauty of this is
6:14
Speaker 2: that they traced them up thirty years later and brought
6:17
Speaker 2: them back in and they had been normal individuals for
6:21
Speaker 2: those thirty years, and then they did their their their
6:24
Speaker 2: their VIEO two max again and their stiffness, and it
6:26
Speaker 2: turns out that three weeks of bad rest was worse
6:30
Speaker 2: for the heart than thirty years of aging. That after
6:35
Speaker 2: three weeks bad rest, their hearts were worse than what
6:38
Speaker 2: they averaged people and what they were in their fifties.
6:42
Speaker 2: So that just shows you the impact of sedentary behavior.
6:47
Speaker 2: And now let's talk about our genome. So a lot
6:51
Speaker 2: of people debate about whether those recommendations are optimal for me,
6:56
Speaker 2: they're minimal for me. Optimal came from this study and
7:00
Speaker 2: a bunch of Harvard researchers went and studied the Hadza,
7:02
Speaker 2: one of the last true hunter gatherer tribes left on Earth.
7:05
Speaker 2: They live in East Africa and Tanzania, and ninety percent
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Speaker 2: of all the food that they at at the time
7:11
Speaker 2: of the study they got from hunting and gathering. So
7:14
Speaker 2: what they did is they put physical activity trackers on
7:16
Speaker 2: to measure their steps, but they also put heart rate
7:18
Speaker 2: monitors on them to measure their moderate to vigorous physical activity.
7:24
Speaker 2: And here's what they find. So the black is and
7:28
Speaker 2: the black lines are data from one hundred and eleven
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Speaker 2: and different nations modern societies, and what they find is
7:35
Speaker 2: that hads of women and girls basically move twice the
7:39
Speaker 2: amount of steps of women and girls in modern society.
7:42
Speaker 2: Hads of men and boys do three to four times
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Speaker 2: the amount of steps of men and boys in modern society.
7:49
Speaker 2: But the big thing came when they looked at their
7:51
Speaker 2: moderate to vigorous physical activity. Remembering that vast majority of
7:55
Speaker 2: Australians don't do one hundred and fifty minutes of moderate
7:59
Speaker 2: the HADSA do nine hundred and forty five minutes of
8:04
Speaker 2: combined moderate to vigorous physical activity every single week. They
8:10
Speaker 2: move in terms of intensity seven to ten times the
8:13
Speaker 2: amount of the average Australian or average American or average
8:17
Speaker 2: brit And when you understand the impact of exercise on
8:21
Speaker 2: our biology, which I will now start to go through,
8:24
Speaker 2: and it starts to become very clear why we're struggling
8:28
Speaker 2: with such chronic diseases, both physically and mentally. So many
8:32
Speaker 2: of you will have seen this seminal paper, the Hallmarks
8:35
Speaker 2: of Aging. I'm sure lots of you are familiar with it.
8:38
Speaker 2: I'm not sure how many people then, so that that
8:40
Speaker 2: paper at the bottom coming out looking at exercise attenuating
8:44
Speaker 2: all of the major hallmarks of euging. So I'm going
8:47
Speaker 2: to go through this quite quickly because I've still had
8:49
Speaker 2: a lot. So there are the different hallmarks of aging,
8:53
Speaker 2: and basically I've summarized each one, so let's go through it.
8:56
Speaker 2: So in terms of genomic stability, our instability. Exercise enhances
9:01
Speaker 2: our DNA repair and oxidative damage by enhancing those endogenous antioxides.
9:07
Speaker 2: And he's talked about that earlier on superoxide dispature catalyas
9:12
Speaker 2: glutotharion perioxid is for me, they are the special forces
9:16
Speaker 2: of your antioxidant defense system, right whereas supplemental antioxidants it's
9:21
Speaker 2: like your dad's army. I can't really avoid the military comparisons,
9:26
Speaker 2: being ex military, but it's thinking about who you like
9:30
Speaker 2: guarding yourself. Then, in terms of that intracellular environment, we
9:34
Speaker 2: know that exercise reduces inflammatory side of kinds and increases
9:39
Speaker 2: anti inflammatory side of kinds. When it comes to telemere attrition,
9:43
Speaker 2: we know that exercise increases telomerius activity and actually reduces
9:47
Speaker 2: oxidative stress. So it works on both sides of the ledger.
9:51
Speaker 2: And then from epigenetic alterations, it actually influences our epigenetic markers,
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Speaker 2: potentially reversing those age related changes. When it to cell
10:01
Speaker 2: your sinescence, it actually reduces the accumulation and their pro
10:05
Speaker 2: inflammatory secretions, so it actually helps us maintain tissue health,
10:10
Speaker 2: and there it actually supports our stem cell health and
10:13
Speaker 2: proliferation through the activity of Mayer kinds, which we will
10:16
Speaker 2: do a deep dive on in a second, and then
10:19
Speaker 2: loss of proteostasis. Exercise actually boosts the function of protein
10:24
Speaker 2: quality control systems such as heat shot proteins, Work's Crysta
10:28
Speaker 2: Wilshe Here, I was just thinking, which she was doing
10:32
Speaker 2: that presentations warning where have you been all my life?
10:35
Speaker 2: That was awesome? That home mito or makes it. We
10:39
Speaker 2: need to do it double act at some stage, and
10:42
Speaker 2: then dysregulated nutrient sensaling and atal sensitivity gets improved, regulates
10:49
Speaker 2: m TOR. I will have stuff to say about m
10:52
Speaker 2: tor too. Many people from me are trying to suppress
10:55
Speaker 2: m tour. M TOR inside muscle cells is very different
11:00
Speaker 2: gravy then m tour outside right, And I think we're
11:04
Speaker 2: going to see negative effects of people doing too much
11:08
Speaker 2: fasting and calorie restriction. And I'll expand on that later on.
11:11
Speaker 2: And then in terms of your mitochondria, exercise is manna
11:15
Speaker 2: for your mitochondria. It is just the best medicine for
11:19
Speaker 2: your mitochondria. So that's a bit of a summary of that.
11:23
Speaker 2: And then I just put this in. This is out
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Speaker 2: of the paper and for those who want to get
11:28
Speaker 2: a little bit geek here and do a little bit
11:30
Speaker 2: of dive into it. I'll let you do that on
11:34
Speaker 2: your own. But aghi, and I'm just looking at some
11:37
Speaker 2: of the ways that exercise actually exerts its effects on
11:42
Speaker 2: all those different hallmarks of eugene. So let's not talk about,
11:47
Speaker 2: for me, exercise as a magic pill. So this research paper,
11:54
Speaker 2: these are two of the word's greatest exercise physiologists, Peterson Insulting,
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Speaker 2: and they produce this mark paper showing that exercise predents
12:03
Speaker 2: and or treats twenty six of the most common chronic
12:06
Speaker 2: diseases that we suffer from. Can you imagine if the
12:10
Speaker 2: pharmaceutical industry produced a pill that could do all of that?
12:15
Speaker 2: Who take that shit, anybody? I'll be all over that
12:19
Speaker 2: like a spider monkey. But exercise has been shown to
12:24
Speaker 2: do that, and we know that it exerts some of
12:29
Speaker 2: its effects because it actually controls our gene expression. So
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Speaker 2: Professor Frank Booth showed more than a decade ago that
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Speaker 2: every time we exercise there are three positive waves of
12:41
Speaker 2: gene expression, and the first is about these stress response
12:45
Speaker 2: genes heat chuck proteins and other classes of stress response genes.
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Speaker 2: So I've spoken to thousands of people about exercise over
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Speaker 2: the years, and some people say to me, yes, I'm
12:56
Speaker 2: into it. I love it. Other people say to me,
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Speaker 2: I don't like it because it makes me un comfortable.
13:00
Speaker 2: And my response to them is, it's supposed to be
13:04
Speaker 2: bloody uncomfortable. That is why exercise is good for you,
13:09
Speaker 2: because it's a stressor and it activates adaptive mechanisms that
13:16
Speaker 2: actually make us function better. Exercise is good for you
13:20
Speaker 2: because it is the best hormetic stressor that we know of,
13:24
Speaker 2: and it's evolutionarily conserved. We see it across species and
13:28
Speaker 2: across timelines, and sorry, let me just go back. Because
13:32
Speaker 2: there are these stress response genes. They get released, these
13:37
Speaker 2: heat shock proteins get released inside your cells, and they
13:40
Speaker 2: run around and they mop up the damage and then
13:43
Speaker 2: they hang around the cell looking for further damage. But
13:46
Speaker 2: they then also trigger the activation of hundreds of metabolic
13:50
Speaker 2: priority genes that just improve your entire ecosystem, both your
13:54
Speaker 2: body and your brain. And then we have another wave
13:56
Speaker 2: of gene expression, your mitochondrial enzyme genes. It's been now
14:00
Speaker 2: been demonstrated that exercise not only improves mitochondrial health and function,
14:04
Speaker 2: but can actually induce mitochondria biogenesis right, and particularly high
14:09
Speaker 2: intensity interval training right is very very good at inducing
14:14
Speaker 2: mitochondrial biogenesis. And we know that he heat shock proteins
14:18
Speaker 2: that I talked about, they're released in the brain and
14:21
Speaker 2: the peripheral and the immune testues. They're just released all
14:24
Speaker 2: the way throughout your body and have these positive effects.
14:28
Speaker 2: But if we think of exercise as medicine, we now
14:31
Speaker 2: know the ingredients, and the ingredients are called myocints. And
14:34
Speaker 2: when I did my master's degree in exercise science nearly
14:40
Speaker 2: thirty years ago, we were told that what they knew
14:43
Speaker 2: about myokines, and they told us that maocines basically help
14:48
Speaker 2: break down energy glucose and fat to provide energy for
14:51
Speaker 2: the sale, and then it helped to remodel the muscle,
14:54
Speaker 2: help to make it bigger, faster, stronger. We now know
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Speaker 2: so much more about my and there's multiple, multiple MAO kinds.
15:04
Speaker 2: And back when I was did there was a handful
15:07
Speaker 2: of marakinds that have been identified. We have now identified
15:10
Speaker 2: more than six hundred MIO kinds and we only know
15:15
Speaker 2: what about sixty of them do. But they have positive
15:19
Speaker 2: effects throughout all of our organs. Right, So if we
15:23
Speaker 2: look at this, we know these maya kines get released
15:26
Speaker 2: outside of the contracting muscle cell. So it doesn't matter
15:29
Speaker 2: whether you're running, lifting weed, its gardening, doing yoga, dancing,
15:33
Speaker 2: anything that you're doing that is creating muscular contraction is
15:37
Speaker 2: producing marakinds and they're produced in proportion to the intensity
15:41
Speaker 2: of that contraction. And we now know they get outside
15:45
Speaker 2: of your muscle into your circulation, have a positive impact
15:48
Speaker 2: on your immune system, positive impact on your entire stress
15:51
Speaker 2: response system. They have a positive impact throughout your gastrul
15:55
Speaker 2: testo system, even improved the structure, the diversity, the function
16:00
Speaker 2: of your gut microbiome. They help your pancreas to secreate insulin,
16:04
Speaker 2: your liberty, dispose of glucose, and they help remodel bone
16:08
Speaker 2: and blood vessels throughout your life. And then in the
16:11
Speaker 2: brain they do extra special work. So a number of
16:14
Speaker 2: different male kinds end up in the production of BDNF,
16:18
Speaker 2: which most people will be a word of brian to
16:20
Speaker 2: rite neurotropic factor, which helps you to grown your brain
16:23
Speaker 2: cells and create connections between brain cells and protect your
16:27
Speaker 2: brain sales against damage. So these MIO kinds for me
16:33
Speaker 2: are one of the frontiers of medicine. And part of
16:36
Speaker 2: the issue becomes as we get older. As we get older,
16:41
Speaker 2: we become more and more anabolic resistant. Right. And there's
16:46
Speaker 2: a couple of things that happen as we get older.
16:48
Speaker 2: So who here has noticed that they're pretty gone with
16:50
Speaker 2: it and blame der metabolism? Anybody tell the true and
16:53
Speaker 2: shame the devil? Or had heard their clients talk about it?
16:57
Speaker 2: Anybody heard that? Right? Yeah? Okay. What we know is
17:01
Speaker 2: that as you age from your twenties and your thirties
17:04
Speaker 2: and to your forties into your fifties sixty seventies, there
17:07
Speaker 2: are people's metabolism slows and one hundred percent of the
17:13
Speaker 2: decrease in metabolic rate up until the sixties is explained
17:19
Speaker 2: by loss of muscle. So people get fat not because
17:23
Speaker 2: their metabolism goes, it's because they lose muscle that then
17:27
Speaker 2: drives down their metabolic rate. And as we get older,
17:31
Speaker 2: we become more anabolic resistant. Right. And there's lots of
17:36
Speaker 2: debate about protein intakes and again that some of the
17:39
Speaker 2: longevity crowd trying to reduce enptor and keeping protein low.
17:43
Speaker 2: If you keep protein low, it is an absolute disaster.
17:47
Speaker 2: What we now know is that the guidelines around protein
17:50
Speaker 2: the RDAs rdias, which haven't been looked at for fifty years,
17:54
Speaker 2: we're based on very flawed nitrogen balanced studies, and recent
17:58
Speaker 2: research suggests that they're less than half what they should be.
18:03
Speaker 2: We're actually not recommending, particularly for people older than fifty
18:08
Speaker 2: one point six to two grams of protein per kilogram
18:12
Speaker 2: of body weight, right, which is a bucket load of protein.
18:15
Speaker 2: And what happens is people the age is they eat
18:18
Speaker 2: less protein rather than more protein, which then compounds this
18:21
Speaker 2: anabolic resistance. And when you lose muscle, you lose miokinks
18:26
Speaker 2: this is as simple as that you lose the ability
18:30
Speaker 2: to produce the world's best medicine. I think that's that's
18:33
Speaker 2: how I like to simplify it to people. And it's
18:36
Speaker 2: not unusual for somebody to hit the age of seventy five,
18:40
Speaker 2: are really and they have lost fifty percent of all
18:43
Speaker 2: of their muscle mass. Now I don't know does that
18:45
Speaker 2: have an impact on miokinds, but it also has an
18:48
Speaker 2: impact on daily function. Right. And if somebody of the
18:52
Speaker 2: ADS is sixty five trips and falls and breaks a
18:55
Speaker 2: hipper of pelvis because they don't have muscular power that
19:00
Speaker 2: ability to recover because we lose our fast twitched fibers. First,
19:04
Speaker 2: they got a fifty percent chance of being dead within
19:06
Speaker 2: the next five years. So falls are the sixth biggest
19:10
Speaker 2: killer of people the age fifty five, sorry, sixty five,
19:13
Speaker 2: and they're the fifth biggest killer of people the age
19:15
Speaker 2: of seventy five and older. And then what happens if
19:18
Speaker 2: people do have a fall, They stay indoors more and
19:21
Speaker 2: then they completely destroy their brain function, and that the
19:24
Speaker 2: whole cycle gets worse and worse and worse. And for me,
19:28
Speaker 2: the trigger is losing muscle, or one of the big
19:30
Speaker 2: triggers is losing muscle. And so let's talk about that
19:34
Speaker 2: whole aging process and anabolic and catabolic hormones, and we
19:38
Speaker 2: know that exercise is basically the best way to counter this.
19:42
Speaker 2: So typically as we get advancing age, we get reductions
19:46
Speaker 2: in testosterone and DHA free testosterone, and we also IGF
19:51
Speaker 2: one EH human growth hormone insually goes up. Steroids, our
19:54
Speaker 2: cordico steroids, cordisole goes up. But exercise, if you look
19:58
Speaker 2: up the top pretty much hunters all of those things, right.
20:03
Speaker 2: And it's a combination of cardiovascar chain which has been
20:08
Speaker 2: talked about ad nauseum for years. For me, there's been
20:12
Speaker 2: nowhere near enough emphasis on lifting heavy shit. And every
20:18
Speaker 2: person in this room needs to lift heavy shit. It's
20:21
Speaker 2: as simple as that. I don't know if I can
20:24
Speaker 2: put it any clearer. So let's not Let's talk about
20:28
Speaker 2: direct studies and longevity. So all these observational studies I'm
20:32
Speaker 2: very skeptical of, particularly when they ask people about exercise
20:35
Speaker 2: and what they eat. Why is that flawed? Because people
20:40
Speaker 2: lie right, They overestimate their exercise, and they underestimate their nutrition.
20:45
Speaker 2: And actually Prentice at Alan nineteen eighty four to the
20:48
Speaker 2: study with w labeled water that basically showed that normal
20:52
Speaker 2: way people would underreport their calories by about fifty a
20:55
Speaker 2: day and obese people would underreport their calories by about
20:58
Speaker 2: one thousand a day. Right, So people lie right, and
21:03
Speaker 2: they forget, but mostly they lie. This for me was
21:07
Speaker 2: a great study because they all had done twelve EATEDCD
21:12
Speaker 2: stress testing on their hearts and had votwo max testing,
21:15
Speaker 2: So it's not about how much exercised you. It's a
21:18
Speaker 2: hard outcome, right, So your vHIP max somebody familiar with
21:21
Speaker 2: that term, your cardio respiraty fitness how much oxygen you
21:24
Speaker 2: can take in and use with your muscles, and it
21:27
Speaker 2: is the gold standard measure of your cardio respiratory fitness.
21:30
Speaker 2: So all these people were in their fifties and sixties
21:32
Speaker 2: at the time in the study was one hundred and
21:33
Speaker 2: twenty two thousand of them just over and then they
21:36
Speaker 2: followed them for fifteen years, right, so a pretty good study, right.
21:39
Speaker 2: And they looked then at after fifteen years, the bunch
21:44
Speaker 2: of them died and a bunch of them didn't. And
21:45
Speaker 2: then they came back and they looked at the hazard
21:48
Speaker 2: ratios on the data fifteen years previously, and they wanted
21:51
Speaker 2: to know did their cardio respiratory fitness fifteen years ago
21:55
Speaker 2: influence the risk of death? And did it ever? Right?
21:58
Speaker 2: And what you say is a dose response. You don't
22:01
Speaker 2: see a dose response in medicine. You very rarely see
22:04
Speaker 2: a dose response in supplements, right. But there was basically
22:08
Speaker 2: no upper benefit. So they put them in this is
22:11
Speaker 2: the lowest twenty five percent of vio to max. Then
22:14
Speaker 2: twenty five to fifty, fifty to seventy five high was
22:18
Speaker 2: the top twenty five elite. They carved out the top
22:21
Speaker 2: three percent, right, So the hazard base. It was basically,
22:26
Speaker 2: people could cut the risk of death in the next
22:29
Speaker 2: fifteen years in half by going from the lowest category
22:33
Speaker 2: to below average. Now, if there's anybody in the audience
22:37
Speaker 2: that has found a supplement that can reduce the risk
22:40
Speaker 2: of death in half and with a very small dose,
22:44
Speaker 2: I'd be very keen to hear about that supplement right now.
22:47
Speaker 2: Here was looking at the hazard racaris. And what I
22:50
Speaker 2: liked about this study is they looked at a number
22:54
Speaker 2: of cole morbidities that people had as well. Look at this,
22:58
Speaker 2: having end stage renal disease kidneys are packing up was
23:03
Speaker 2: about the same death risk as somebody going from above
23:06
Speaker 2: average to low levels of fitness. That's how powerful it is.
23:10
Speaker 2: And if you look at low to below average right
23:14
Speaker 2: just below the second green line that I've got this
23:17
Speaker 2: thing is not very clever at this, but anyway, ninety
23:21
Speaker 2: five percent increased risk of death. This is like having
23:25
Speaker 2: corniardy disease, diabetes and hypertension and a fairy comes along
23:30
Speaker 2: with a magic wand and makes all that shit disappear.
23:33
Speaker 2: That's the impact. And that's just going from low to
23:36
Speaker 2: below average right And when they compart low to elite,
23:41
Speaker 2: the people in the lowest twenty five percent had a
23:44
Speaker 2: four hundred and four percent increased risk of death in
23:47
Speaker 2: the next fifteen years versus the elite. Right, you could say, well,
23:52
Speaker 2: that study is a little bit flawed because those people
23:57
Speaker 2: had some sort of issue that they went to get
23:59
Speaker 2: checked out. But let's take this study here, which was
24:02
Speaker 2: a massive study on three quarters of a million people
24:07
Speaker 2: that followed them for many, many years and find pretty
24:11
Speaker 2: much the same thing that looking at the survival risk
24:16
Speaker 2: and there is basically the lines, but we see the
24:20
Speaker 2: exact same dose response in terms of survival. Okay, so
24:26
Speaker 2: let's not talk about The next most important thing after
24:31
Speaker 2: your cardio respiratory fitness is your muscle strength. I don't
24:35
Speaker 2: know if anybody's seeing very recent study comm out of
24:37
Speaker 2: the UK Buyaback showing that your grip strength in your
24:40
Speaker 2: fifties is highly predictive of whether or not you're going
24:43
Speaker 2: to get dementia. And it's not just that grip is
24:46
Speaker 2: doing something specific, it's it's a proxy for overall muscle strength.
24:51
Speaker 2: It's one that we often use in the different studies.
24:54
Speaker 2: But what we see is that both muscle mass and
24:58
Speaker 2: muscle strength are highly predictive of longevity. So I'll just
25:03
Speaker 2: show you a little thing on here, and this is
25:05
Speaker 2: looking at people and whether or not they hit the
25:08
Speaker 2: physical activity guidelines and their hazard reissues of all cause mortality.
25:13
Speaker 2: And you can see that's very significant and you get
25:16
Speaker 2: the best when you meet both guidelines. That's why they're there.
25:20
Speaker 2: We need to not only do our cardio respiratory stuff,
25:23
Speaker 2: but we also need to do resistance training to preserve
25:27
Speaker 2: that muscle and particularly the fast twitch fibers that start
25:32
Speaker 2: to decline first. Now this is this is a study,
25:37
Speaker 2: and you gotta love academics. They talked about vigorous intermittent
25:42
Speaker 2: lifestyle physical activity VILPA. I call them movement snacks, but hey, academics,
25:49
Speaker 2: you gotta love them, right. But this was just looking
25:53
Speaker 2: at the impact on having these little movement snacks throughout
25:57
Speaker 2: the day, lasting for one or two minutes, just doing
26:00
Speaker 2: little bursts of vigorous physical activity, running up and down
26:03
Speaker 2: the stars or doing a thirty second sprint something like that,
26:07
Speaker 2: and looking at the impact on all cause mortality down
26:11
Speaker 2: the bottom right, and so again very significant. So it's
26:15
Speaker 2: not just about the time in the gym, it's about
26:19
Speaker 2: doing these little bursts throughout the day. That actually have
26:23
Speaker 2: a massive, massive impact over time. Now let's just dive
26:29
Speaker 2: into a little bit into the brain and look some
26:34
Speaker 2: of the neurobiology. So we know and that sycopedia is
26:39
Speaker 2: very strongly associated with Alzheimer's disease, cognitive and permit and
26:44
Speaker 2: cognitive decline. And here you can see the impact on
26:50
Speaker 2: both mild and severe syclopedia and the hazard ratio for
26:54
Speaker 2: Alzheimer's disease. And then looking at the impact and high
27:01
Speaker 2: skeletal muscle mass. Having low scaltal muscle mass is actually
27:05
Speaker 2: contributing to this. So what happens is when we lose
27:10
Speaker 2: muscle mass, if you look on the left, we get
27:14
Speaker 2: much more systemic inflammation because of two things. Number one,
27:18
Speaker 2: milkinds are going down which are very anti inflammatory, and
27:22
Speaker 2: we're getting the inflammatory side of kinds going up right.
27:27
Speaker 2: And then we have the whole impact on insulin metabolism,
27:30
Speaker 2: which I'm sure people could do an entire talk on that,
27:33
Speaker 2: and the impact on your cognitive function you have heard
27:36
Speaker 2: of Alzheimer's disease being called type three diabetes. And then
27:39
Speaker 2: over on the right and looking at the mitochondrial function
27:44
Speaker 2: as well. So there are three and very strong pathways
27:48
Speaker 2: that contribute to all forms of dementia that are impacted
27:53
Speaker 2: by muscle, and having low scletal muscle mass is actually
27:58
Speaker 2: a huge risk for these things just because of how
28:02
Speaker 2: important muscle is, and we need to really start to
28:05
Speaker 2: think about muscle as a hugely important endocrine organ and
28:10
Speaker 2: that activates many different pathways. And this actually just looks
28:14
Speaker 2: at the impact on briant health and mental health, and
28:18
Speaker 2: exercise has actually been shown to either prevent or treat
28:23
Speaker 2: all of those mental health and brian health conditions. And
28:26
Speaker 2: this just looks into some of the mechanisms. So there's
28:30
Speaker 2: a couple of different mechanisms. Who was the guys today,
28:35
Speaker 2: Gusto gust what was his name, sorry, right, Gustav Gustaff.
28:42
Speaker 2: He talked yesterday about caurine in, And so what we
28:46
Speaker 2: know is that muscle contractions actually mop up caurine in,
28:51
Speaker 2: helping to prevent neurope degeneration. And then if we look
28:55
Speaker 2: over on the left hand side here, we know that
28:58
Speaker 2: exercise produces cathetes, which we think then independently triggers BDNF.
29:04
Speaker 2: And then there's two other mechanisms, so lactate, so you
29:07
Speaker 2: know that heavy feeling that you get in your arms
29:09
Speaker 2: and legs when you're exercising intensely and it feels really uncomfortable,
29:13
Speaker 2: and your brain says to you, why are we doing
29:15
Speaker 2: this shit? We can just stop right here, right now.
29:18
Speaker 2: That's what you need to tell your brain to suck
29:19
Speaker 2: it up. We used to think that all lactate did
29:23
Speaker 2: was in per muscle contractions. We know it's not the lactata,
29:26
Speaker 2: it's the hydrogen i in. We know that lactate is
29:29
Speaker 2: actually a fuel source. Your liver uses lactate, your heart
29:33
Speaker 2: uses lactate as an energy source, and your brain uses
29:36
Speaker 2: lactata as an energy source. We know it crosses the
29:39
Speaker 2: blood brain barrier and then it triggers the release of BDNF,
29:45
Speaker 2: as does a risin, which is a mayer kind produced
29:48
Speaker 2: from both exercise and cold water immersion. We get a
29:51
Speaker 2: riss release that crosses the blood brain barrier and triggers
29:55
Speaker 2: the release of BDNF. So there's three independent mechanism five words.
29:59
Speaker 2: Exercising creases BDNF, and there's a way that it actually
30:03
Speaker 2: reduces neurodegeneration from impacting upon that cairn in pathway and
30:09
Speaker 2: this soul. Let's talk about mood and that mark. What
30:14
Speaker 2: was his name again, Horowitz. I interviewed him on my
30:19
Speaker 2: podcast about this. Anybody read this paper. This paper completely
30:24
Speaker 2: debunked the serotonin theory of depression, and they believe that
30:29
Speaker 2: it's basically stress that causes a whole heap of adopt
30:33
Speaker 2: depression and mood disorders. And we know that exercise is
30:37
Speaker 2: very good for your mood. Who knew that? Why? What
30:41
Speaker 2: is exercise release in your brain that is good for
30:42
Speaker 2: your mood? And dolphins? Everybody talks about in doorphins, but
30:47
Speaker 2: your moder mains doing most of the heavy lifting. Dopamine, serotonin, nora, adrenaline.
30:52
Speaker 2: You also get into orphins, you get endocannabinoids, you get enkephalins,
30:55
Speaker 2: you get all of these. The way I like to
30:58
Speaker 2: describe it is, every time you exercise, there is an
31:01
Speaker 2: orchestrass going on in your brain. There is a neural
31:04
Speaker 2: sympathy of neurotransmitters that make your brain function better. And
31:09
Speaker 2: most people get that exercise improves your mood. But I
31:12
Speaker 2: want to take it back to the quote from Professor
31:14
Speaker 2: Frank Booth. The current human genome requires and expects us
31:20
Speaker 2: to be highly physically active for normal functioning. Nowhere is
31:25
Speaker 2: that more true than in the brain. Most people get
31:28
Speaker 2: that exercise improves your mood. They don't get that if
31:31
Speaker 2: you're not highly physically active, you deprive your brain of
31:35
Speaker 2: the neurotransmitters that it needs to function normally. Right, That's
31:40
Speaker 2: the key thing. And this other thing I want to
31:44
Speaker 2: talk about this research paper that basically showed this is
31:49
Speaker 2: a basically a thirteen minute stress battery, non psychological stressors
31:54
Speaker 2: that reliably release cortisol. In the dark blue you see
31:58
Speaker 2: fit active people, and in the light blue you see unfit,
32:02
Speaker 2: inactive people. What's your take out from that? You don't
32:07
Speaker 2: need to be a research scientist to decode that fit
32:10
Speaker 2: people handle psychological stress better, right, and then it has
32:16
Speaker 2: that knock on effect. So if you can handle the
32:19
Speaker 2: psychological stress better in your life and then you're not
32:24
Speaker 2: self medicating all of those things, you're more likely to
32:26
Speaker 2: exercise more and it has this snowball effect. So we
32:30
Speaker 2: need to look at exercise not just as a stressor,
32:33
Speaker 2: but as a modifier of stress. I think that is
32:36
Speaker 2: pretty key. Now let's talk a little bit about the
32:40
Speaker 2: gateway behavior. And when I saw this research paper it
32:44
Speaker 2: was released probably a dec year ago, I nearly paid
32:46
Speaker 2: myself with excitement because it is the world's greatest neuroscientists
32:51
Speaker 2: and exercise physiologists at the time collaborating. They did a
32:55
Speaker 2: big symposium exploring the impact of exercise on neurobiology. Here
33:00
Speaker 2: is the stuff they come up with, right, So I
33:02
Speaker 2: just wanted to follow this from the bottom level. When
33:05
Speaker 2: you exercise, it impacts on all of those brain structures. Cognitive, emotional, executive, motivational,
33:12
Speaker 2: and motor controls all become improved. Then it positively impacts
33:17
Speaker 2: your autonomic nervous system and your endocrine system. And at
33:21
Speaker 2: the same time, throughout the central nervous system, you get
33:24
Speaker 2: all of this stuff happening repair plastically, neurogenesis, all of
33:28
Speaker 2: these different neurotransmitters released, all those different growth factors that
33:32
Speaker 2: improve your learning and memory, directly reduce your risk of
33:35
Speaker 2: Alzheimer's disease, but also improve your behavior on a whole
33:39
Speaker 2: haste of things. And we've known for decades that exercise
33:44
Speaker 2: is a gateway behavior that when people regularly exercise, if
33:48
Speaker 2: they're unhealthy, and they regularly exercise for three to six months,
33:53
Speaker 2: they then start doing other healthy behaviors. Right, And so
33:57
Speaker 2: what happens as the psychologist came along and went, ah,
34:00
Speaker 2: we know what's going on. It's self concept, right. So
34:04
Speaker 2: let's just take somebody who's overweight, right, hard, drinking, hard smoking,
34:10
Speaker 2: has a tattoo, live fast, die young, and their whole
34:14
Speaker 2: self concept is just you know, I drink and smoke
34:17
Speaker 2: like a Hell's angel and all of this. Right. Then
34:19
Speaker 2: somebody convinces them to exercise and they maintain that for
34:23
Speaker 2: three to six months. What we very often see is
34:26
Speaker 2: they then start doing other healthy behaviors. So the psychologists
34:30
Speaker 2: came along and went, aha, it's self concept, right. So
34:34
Speaker 2: we had this person, let's just call him mister Nirkinferkin,
34:38
Speaker 2: who has this live fast, die young mentality and that
34:42
Speaker 2: is his self concept. Then somebody has convincing him to exercise.
34:47
Speaker 2: Now he's got a different self concept. Oh and the
34:50
Speaker 2: fit mister Nirkinferkin, and the psychologist said, he has ambivalence
34:53
Speaker 2: in his self concept which he has to resolve, and
34:56
Speaker 2: he does it in one or two ways. Stops exercising
34:58
Speaker 2: and reverts to his old set health which we see happen,
35:01
Speaker 2: or starts to adopt other healthy behaviors to align with
35:06
Speaker 2: his new self concept. And they were very happy with
35:08
Speaker 2: themselves as psychologists and then the neuroscientists came along and
35:12
Speaker 2: stuck mister Nurgnferkin in a MRI and a scanner pre
35:16
Speaker 2: and pulsed and find that he actually grows volume in
35:19
Speaker 2: his front to lobes, preferentially the right front to lobes,
35:23
Speaker 2: which are the seat of willpar. So when people exercise regularly,
35:28
Speaker 2: they improve their will par and their self control. Self
35:33
Speaker 2: control was shown from both the Marshmallow experiments in the
35:37
Speaker 2: nineteen sixties, but then more robustly in the Dunedin study
35:42
Speaker 2: that's ongoing. Self control is the single biggest predictive factor
35:47
Speaker 2: of success in life, way more than intelligence, way more
35:51
Speaker 2: than socioeconomic status. It is self control and exercise builds
35:57
Speaker 2: the self control muscle, if you like. So we see
36:01
Speaker 2: this gateway behavior happening over and over and over again,
36:06
Speaker 2: and we know that when people exercise they handle stress better.
36:09
Speaker 2: When they don't exercise, they become more stressed, and it
36:13
Speaker 2: then impacts upon their sleep. And when people have bad sleep,
36:16
Speaker 2: their hunger hormone grelling goes up, but leptin goes down,
36:20
Speaker 2: which drives voluntary physical activity in the brain. So then
36:24
Speaker 2: they're less likely to exercise, and then they're more likely
36:27
Speaker 2: to self medicit and then it goes on and on,
36:29
Speaker 2: so we get either a nasty vicious cycle dragging people down,
36:33
Speaker 2: or that can be an upward spiral. But for me,
36:36
Speaker 2: exercise is right in the middle of that, whether it
36:39
Speaker 2: goes up or whether it goes down. So let's not
36:43
Speaker 2: talk about some suggestions that I've talked about all the science.
36:49
Speaker 2: This is from that research paper looking at cartive respiutey
36:52
Speaker 2: fitness and longevity. Everybody I will work with, I say,
36:57
Speaker 2: try to get in the yellow, right, But if you
36:59
Speaker 2: are forget about METS. That's us GigE. Physiologists just talk
37:02
Speaker 2: about METS. That's your VIO two max. If you've got
37:04
Speaker 2: a smart watch, it will give you a pretty good estimation,
37:07
Speaker 2: probably within about five percent of your true VO two max.
37:10
Speaker 2: For me, what gets measured gets managed right, So know
37:14
Speaker 2: your VEO two max. And if you're done here, you
37:17
Speaker 2: will get tremendous health benefits by just getting into the
37:21
Speaker 2: next one. But ultimately all the exact sideworkers, I say,
37:24
Speaker 2: try to get into the yellow. If you can get
37:25
Speaker 2: into the green, that's awesome, But it's really really hard
37:29
Speaker 2: to get into the green. But just at least try
37:32
Speaker 2: to get above average for me, that's key. Here are
37:35
Speaker 2: my recommendations around strength training, and again, what gets measured
37:41
Speaker 2: gets managed. So know and what you are physically capable
37:46
Speaker 2: of right now and be working on it, and particularly
37:49
Speaker 2: things like squats and deadlifts, and they're very very good
37:53
Speaker 2: indicators of overall strength. And for me, everybody in this
37:57
Speaker 2: room should be able to deadlift their body weight ten times, right,
38:00
Speaker 2: and that should be the goal, right, But it's about
38:04
Speaker 2: working up to get there, right, So whatever you're starting
38:08
Speaker 2: on is just getting a little bit better. Now, let
38:12
Speaker 2: me just talk about the rule of three. So given
38:15
Speaker 2: all that I've just said, who I guess they could
38:17
Speaker 2: eat art three hours in their day or three hours
38:20
Speaker 2: in their week, sorry to exercise right, here's how I
38:23
Speaker 2: recommend you spend it. One R of cardio, one R
38:26
Speaker 2: of resistance training, and one R where you're moving and thinking.
38:31
Speaker 2: Because when you move and think, you get holby and activation.
38:34
Speaker 2: So running on a treadmill is good, Running outside is better,
38:39
Speaker 2: Running on a trail is even better. Right, Riding a
38:42
Speaker 2: bike indoors is good, Riding outside is better. Anybody ever
38:45
Speaker 2: done mountain biking downhill? Right? Were you when you were
38:49
Speaker 2: mountain biking downhill. Were you like daydreaming about shit? I guardee,
38:54
Speaker 2: you weren't right, So you got to be completely mindful.
38:58
Speaker 2: This is where doing exercise classes where you're having to
39:01
Speaker 2: mimic someone doing yoga, pilarateis dancing, is freaking brilliant for
39:06
Speaker 2: the brain and the body. So something where you're thinking
39:10
Speaker 2: while you're moving right, and lots of movements, snacks, getting
39:15
Speaker 2: off your arse, lots and moving lots and so here
39:19
Speaker 2: is mar and I'm going to pull all this together
39:21
Speaker 2: in a slide. So cardio programming and some steady stated sessions.
39:25
Speaker 2: Somebody talked about it yesterday Zone two. Zone two. Basically
39:30
Speaker 2: I can talk about I can't sing it's sixty to
39:32
Speaker 2: seventy percent of your max heart rate. But you need
39:34
Speaker 2: to know your max heart rate if you're going to
39:36
Speaker 2: use heart rate training, right, that's the key thing. But
39:39
Speaker 2: just talk, but can't saying thirty to forty minutes plus.
39:42
Speaker 2: And you can do any type of it. So one
39:45
Speaker 2: to two sessions a week of CHICK if you're coming
39:47
Speaker 2: off a low base, helps your back to chondria. And
39:50
Speaker 2: actually the research shows that if you're going to do
39:52
Speaker 2: strength training, if you do six weeks of this first
39:55
Speaker 2: and then do the exact same strength training program. You
39:57
Speaker 2: get bigger improvements in strength and muscle matter because you've
40:01
Speaker 2: prepared your amountochondria to actually do it. And then we
40:04
Speaker 2: need to do some of the hard stuff. This is
40:06
Speaker 2: how you move your veal to max needle as quickly
40:09
Speaker 2: as possible. It's high intensity intervals. Intervals three to four
40:14
Speaker 2: or five minutes long. You can two to three minutes,
40:16
Speaker 2: recovery three to three to five times. One of the
40:18
Speaker 2: most evidence based is in Norwegian four by four protocol.
40:21
Speaker 2: Anybody familiar with it. You do four minutes of very
40:24
Speaker 2: bigger as physical activity eighty five to ninety five percent
40:27
Speaker 2: of your max heart rate. That's going really, really, really hard.
40:31
Speaker 2: Then you recover for two to three minutes and they
40:33
Speaker 2: do that four times, right, or are you going to
40:36
Speaker 2: do shorter intervals thirty to sixty seconds? I like the
40:39
Speaker 2: minute one minute on, minute off, do that six to
40:42
Speaker 2: ten times. But you are going all out. This is uncomfortable.
40:46
Speaker 2: This is the stuff that Mark really does not like. Right,
40:49
Speaker 2: that's the very uncomfortable stuff. No, and there's just some
40:55
Speaker 2: of the heart rate zones and looks so for me,
40:58
Speaker 2: if you want health and gevity, benefits as quickly as
41:01
Speaker 2: possible zone two and up into zone five. Right, But
41:06
Speaker 2: if you're an athlete, you will want to be doing
41:08
Speaker 2: three and four as well. Right, So different conversation if
41:12
Speaker 2: you're an athlete or you have a sport in mind.
41:15
Speaker 2: And then for me resistance training, I don't like individual
41:19
Speaker 2: muscle parts. I like movement patterns pushpend, rotate, squat, pooh, lunch.
41:25
Speaker 2: I'll show you what some of those exercises will be
41:27
Speaker 2: at a minute, and then just think work to rest,
41:29
Speaker 2: rashow and time under tension. You don't need to think
41:32
Speaker 2: so much of reps. The ecentric How often in the
41:35
Speaker 2: GMDC people doing bicep codes and they do and then
41:39
Speaker 2: you just drop it, and then they drop it. They've
41:42
Speaker 2: just wasted the best part of the exercise. We know
41:45
Speaker 2: ecentric contraction where your muscle is contracting. Why lengthening that
41:51
Speaker 2: actually is the best way to improve strength and overall
41:54
Speaker 2: muscle size. And most people wete the eccentric portion. Right,
41:59
Speaker 2: you want specific strength, it's got to be high force.
42:03
Speaker 2: You gotta lift heavier and heavier shit if you want
42:06
Speaker 2: to develop strength. Hypertrophy. We used to say it's eight
42:09
Speaker 2: to twelve reps. Now it's eight to twenty plus what
42:13
Speaker 2: I see and you can actually do it. Hypertrophy is
42:15
Speaker 2: a volume game. Strength is an intensity. It's a load game. Right.
42:21
Speaker 2: And then for muscular power, you want reasonably light weights
42:25
Speaker 2: but moved quickly. So here are some examples just that
42:29
Speaker 2: I have put of different exercises that people will be
42:33
Speaker 2: aware of and under those different movement patterns. The seventh
42:37
Speaker 2: recognized movement pattern is gate, but we covered that with
42:41
Speaker 2: our cardio if that makes sense to everybody, right, And
42:44
Speaker 2: so for me, then here here's just some of my training.
42:49
Speaker 2: So there's just there's always been this distinction between cardio
42:54
Speaker 2: training and resistance training, right. So this is using heart
42:58
Speaker 2: rate monitor. There's a zone two. I had a little
43:00
Speaker 2: interruption and you can see is mostly in the blue.
43:03
Speaker 2: Here's the Norwegian four by four and you see the
43:07
Speaker 2: first one. It's kind of hard to get right into
43:09
Speaker 2: the red, but then I'm right up into the red
43:11
Speaker 2: as you get into it and then you recover. Right,
43:14
Speaker 2: that's telling me I need to hurry up or I'll
43:15
Speaker 2: piss mark off like everybody else. But check this one out.
43:22
Speaker 2: This is me doing resistance training, right. This is the
43:25
Speaker 2: one that I talked about doing those six different movement
43:29
Speaker 2: patterns thirty seconds work, ten seconds recovery repeated four times,
43:34
Speaker 2: so that's twenty four sets in about what sixteen and
43:38
Speaker 2: a half minutes. But look at it, and I, stupidly,
43:41
Speaker 2: as an old person, didn't do a warm up. If
43:43
Speaker 2: I'd ha done a warm up, I'd have been right
43:45
Speaker 2: into the amber straight away and amber and red. That
43:48
Speaker 2: is a veal to mac session. But I'm doing strength training.
43:51
Speaker 2: Does that make sense to everybody? There's a CrossFit session
43:54
Speaker 2: and that's an r and there's a bit of movement
43:56
Speaker 2: prep and stuff. So there's the real work, so really
43:59
Speaker 2: getting up in there. But this is traditional strength training
44:02
Speaker 2: doing heavy dead lifts and heavy squats with a bit
44:05
Speaker 2: of a rest. So we don't have to separate out
44:09
Speaker 2: cardiovascular from strength. If you're doing high intensity strength circuit
44:13
Speaker 2: based training, just go for thirty seconds, rest for ten
44:17
Speaker 2: or fifteen, go on to the next one. You will
44:19
Speaker 2: get a cardiovascular workout and they strength workout at the
44:23
Speaker 2: same time. Right, no, right, here is my recommendations for
44:29
Speaker 2: basic benefits on the left hand side. And then if
44:32
Speaker 2: you want real health span and lifespan benefits, we have
44:36
Speaker 2: to up it. It's just as simple as that. The
44:41
Speaker 2: one hundred and fifty minutes a week I don't think
44:43
Speaker 2: is going to cut it. If you want to optimize
44:45
Speaker 2: your health span and your life span and you've got
44:47
Speaker 2: to do some of the hard stuff and you've got
44:50
Speaker 2: to lift heavy shit as well, it's just as simple
44:52
Speaker 2: as that. And so I know that somebody's going to
44:56
Speaker 2: come along and go that landmark paper that you talked
44:59
Speaker 2: about with the Landmarks of Aging has actually been updated
45:02
Speaker 2: and three others have been added onto it very recently.
45:05
Speaker 2: Well there's the three others and there is exercises impact
45:08
Speaker 2: on chronic inflammation, exercises impact on glut health, and then
45:13
Speaker 2: exercises impact on autophogy as well. So exercise covers all
45:18
Speaker 2: the bases in terms of longevity. And so I think
45:24
Speaker 2: given all that I've just said that ACNEM should actually
45:28
Speaker 2: be renamed as ACE name the Austraight Alien College of Exercise,
45:35
Speaker 2: Nutritional and Environmental Medicine, because I will just leave it
45:45
Speaker 2: at that. Thank you.