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

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50:37

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