I recently had the privilege of presenting at the CrossFit Health Summit, where I explored a constellation of factors contributing to longevity. In this context, I placed a special emphasis on the pivotal role of vigorous exercise throughout life.
In this episode, I discuss:
(03:12) Why "below normal" cardio may be a great starting point (for adding years to your life)
(05:07) The simple math of 45 days of life extension (per 1 mL/kg/min VO2max)
(05:15) Is there an upper limit to the longevity benefits of VO2 max?
(06:12) Why poor cardiovascular fitness is nearly as bad as a chronic disease
(06:52) Why zone 2 training may not improve VO2 max (for some people)
(08:08) Protocols for improving VO2 max quickly
(09:10) How to estimate VO2 max in 12 minutes (without a lab)
(10:07) What it takes to reverse 20 years of heart aging
(12:41) Blood pressure benefits of vigorous exercise
(13:10) The role of blood pressure in dementia
(13:29) The BDNF brain benefits of high-intensity exercise
(14:05) The signaling role of lactate production by muscle
(16:13) How training effortfully improves focus & attention
(17:04) Protocols for maximizing BDNF from training (HR training targets and duration)
(17:23) Anti-cancer effects of vigorous exercise
(18:11) Why shear stress kills circulating tumor cells — an experiment in three cell lines
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