1
00:00:08,960 --> 00:00:12,480
Speaker 1: Hey, everybody, welcome to another edition of Wisdom Wednesdays. Today

2
00:00:12,520 --> 00:00:16,200
Speaker 1: we're going to dive into an intersection of a couple

3
00:00:16,239 --> 00:00:19,960
Speaker 1: of themes that I've covered before, and those themes are

4
00:00:20,960 --> 00:00:25,000
Speaker 1: inflammation and exercise, and we're going to be looking at

5
00:00:25,040 --> 00:00:29,880
Speaker 1: some really interesting new research around resistance training. If you've

6
00:00:29,920 --> 00:00:33,760
Speaker 1: been following Wisdom Wednesdays, you'll know that I spent twelve

7
00:00:33,800 --> 00:00:38,040
Speaker 1: weeks exploring the hallmarks of aging. So this is a

8
00:00:38,080 --> 00:00:44,560
Speaker 1: framework used by scientists the different biological processes that underlie

9
00:00:44,640 --> 00:00:48,239
Speaker 1: aging and age related diseases. And if you listen to it,

10
00:00:48,240 --> 00:00:52,360
Speaker 1: you remember that one of the key hallmarks is inflammation,

11
00:00:52,880 --> 00:00:59,440
Speaker 1: which is often called inflammating or metaflammation because it's basically

12
00:01:01,360 --> 00:01:07,200
Speaker 1: at of your metabolism and it causes aging. So metaflammation, inflammaging,

13
00:01:07,200 --> 00:01:10,120
Speaker 1: what if you want to call it, But it's basically chronic,

14
00:01:10,760 --> 00:01:14,960
Speaker 1: low grade inflammation that tends to increase as we get older.

15
00:01:15,480 --> 00:01:18,560
Speaker 1: And we know that when you look at pretty much

16
00:01:18,760 --> 00:01:26,360
Speaker 1: all term diseases, chronic diseases, inflammation is involved in them.

17
00:01:26,720 --> 00:01:29,920
Speaker 1: So I also mentioned some research a couple of months

18
00:01:29,959 --> 00:01:34,480
Speaker 1: ago that showed that humans don't age linearly. There seems

19
00:01:34,480 --> 00:01:39,200
Speaker 1: to be a couple of ages where aging is actually accelerated,

20
00:01:39,280 --> 00:01:42,839
Speaker 1: and the first one early forties and lots of people

21
00:01:42,880 --> 00:01:46,840
Speaker 1: will be familiar with that. And then again at around

22
00:01:47,040 --> 00:01:50,080
Speaker 1: sixty And I was actually talking to somebody recently, a

23
00:01:50,160 --> 00:01:52,480
Speaker 1: friend of mind, Jeff. He said that he just turned

24
00:01:52,520 --> 00:01:56,800
Speaker 1: sixty and everything SEMs to be falling off a cliff. Well, actually, Jeff,

25
00:01:56,840 --> 00:01:59,800
Speaker 1: that is backed up by science. Now, these are periods

26
00:02:01,360 --> 00:02:05,240
Speaker 1: changes can accelerate, and one of the best tools that

27
00:02:05,280 --> 00:02:10,600
Speaker 1: we have to offset these is exercise. And both aerobic

28
00:02:10,840 --> 00:02:16,240
Speaker 1: or cardiovascar exercise and resistance training have got independent and

29
00:02:16,320 --> 00:02:20,040
Speaker 1: synergistic effects. And I've talked many times before about how

30
00:02:20,880 --> 00:02:23,560
Speaker 1: it's your cardio respiratory fitness is one of the biggest

31
00:02:23,560 --> 00:02:26,200
Speaker 1: predictors of how long you're going to live. But another

32
00:02:26,200 --> 00:02:27,920
Speaker 1: big predictor of how long you're going to live is

33
00:02:27,919 --> 00:02:31,440
Speaker 1: your muscle strength, particularly in middle age. And this is

34
00:02:31,440 --> 00:02:34,160
Speaker 1: where today's episode comes in so as a brand new

35
00:02:34,320 --> 00:02:37,760
Speaker 1: systematic review and meta analysis. So this is where they

36
00:02:37,840 --> 00:02:41,560
Speaker 1: look at a whole heap of studies, all their data,

37
00:02:41,560 --> 00:02:44,120
Speaker 1: and they pulled it together and in this one they

38
00:02:44,240 --> 00:02:49,440
Speaker 1: looked at the impact of resistance training on inflammation as

39
00:02:49,480 --> 00:02:54,000
Speaker 1: well as body composition and functional capacity in healthy adults

40
00:02:54,040 --> 00:02:57,320
Speaker 1: who were over the years of sixty, and the findings

41
00:02:57,360 --> 00:03:01,480
Speaker 1: are pretty compelling for those who have still jump to

42
00:03:01,600 --> 00:03:06,359
Speaker 1: lift heavy shit. What they did was they analyzed nineteen

43
00:03:06,520 --> 00:03:11,079
Speaker 1: randomized control trials and together they had seven hundred and

44
00:03:11,120 --> 00:03:14,160
Speaker 1: twenty eight participants all over the yege of sixty. And

45
00:03:14,360 --> 00:03:19,600
Speaker 1: what they found was that resistance training significantly reduced levels

46
00:03:19,600 --> 00:03:23,440
Speaker 1: of C or CRP. You may have seen this on

47
00:03:23,880 --> 00:03:26,360
Speaker 1: blood tests that you get from the doctor. It is

48
00:03:26,400 --> 00:03:31,720
Speaker 1: a well known marker of systemic inflammation. And actually you

49
00:03:31,800 --> 00:03:33,320
Speaker 1: may have heard me talked about when I have my

50
00:03:33,360 --> 00:03:37,840
Speaker 1: open heart surgery, my sea reactive protein was through the roof,

51
00:03:38,480 --> 00:03:43,680
Speaker 1: absolutely through the roof, came down quite quickly and not reflected. Actually,

52
00:03:43,760 --> 00:03:48,160
Speaker 1: how that I felt. Now, reducing sea reactive protein is

53
00:03:48,200 --> 00:03:51,920
Speaker 1: a big, big win now. They also measured a couple

54
00:03:51,920 --> 00:03:56,880
Speaker 1: of other inflammatory markers, TNF alpha and interlooking six and

55
00:03:56,880 --> 00:04:02,360
Speaker 1: the results there were a bit more nuanced significant changes overall,

56
00:04:02,680 --> 00:04:07,440
Speaker 1: but there were some sex specific differences with reductions noted

57
00:04:07,480 --> 00:04:11,080
Speaker 1: particularly in females, and interlogun six is an interesting one.

58
00:04:11,160 --> 00:04:14,200
Speaker 1: T and f Offha is an inflammatory molecule, but interlog

59
00:04:14,280 --> 00:04:19,680
Speaker 1: in six can be pro inflammatory, but if it's produced

60
00:04:19,680 --> 00:04:25,920
Speaker 1: from biokine, that's anti inflammatory. So that may be why

61
00:04:26,000 --> 00:04:28,520
Speaker 1: that was a bit more nuanced, because some of that

62
00:04:28,600 --> 00:04:31,880
Speaker 1: interlog in six could be the anti inflammatory stuff that's

63
00:04:32,000 --> 00:04:35,080
Speaker 1: produced from contracting muscle. But anyway, let's get back to this.

64
00:04:35,080 --> 00:04:38,800
Speaker 1: This is where it gets more interesting. The benefits weren't

65
00:04:39,080 --> 00:04:44,760
Speaker 1: just limited inflammation, and doing resistance training also led to

66
00:04:44,839 --> 00:04:50,800
Speaker 1: significant provements in both leg strength and functional capacity, which

67
00:04:50,839 --> 00:04:54,960
Speaker 1: is really important as we get older because when you

68
00:04:55,040 --> 00:04:59,200
Speaker 1: start to lose functional capacity, it really then starts to

69
00:04:59,279 --> 00:05:04,080
Speaker 1: impact upon life. And this is really critical because maintaining

70
00:05:04,160 --> 00:05:07,839
Speaker 1: that muscle strength and function is one of the best

71
00:05:07,839 --> 00:05:11,520
Speaker 1: ways to preserve independence and quality of life as we age.

72
00:05:12,160 --> 00:05:15,360
Speaker 1: And this is not about thinking, hey, I'm too busy

73
00:05:15,480 --> 00:05:18,680
Speaker 1: because I'm at work and I've got a really busy job.

74
00:05:18,960 --> 00:05:22,960
Speaker 1: I'll sort this ship retire, as I have heard people say,

75
00:05:23,520 --> 00:05:29,400
Speaker 1: it becomes a lot harder if you start later. Right now,

76
00:05:29,440 --> 00:05:32,400
Speaker 1: let's tie all of this in to something that you've

77
00:05:32,440 --> 00:05:35,160
Speaker 1: heard me go on and on and on about, and

78
00:05:35,200 --> 00:05:39,440
Speaker 1: that's about mile kinds. These signaling molecules that are released

79
00:05:39,760 --> 00:05:43,919
Speaker 1: by it during an after exercise, and we know that

80
00:05:44,000 --> 00:05:47,600
Speaker 1: they have a powerful anti inflammatory effect. Interloking six is

81
00:05:47,920 --> 00:05:51,360
Speaker 1: one of the anti inflammatory male kinds. But myra kinds

82
00:05:51,800 --> 00:05:56,279
Speaker 1: overall play a key role in regulating metabolism, and they

83
00:05:56,320 --> 00:06:02,320
Speaker 1: signal pretty much all of your organs to perform better

84
00:06:02,440 --> 00:06:06,040
Speaker 1: or to behave better. And when you lift weights, are

85
00:06:06,080 --> 00:06:09,719
Speaker 1: you doing any type of resistance training and cardiovascular stuff

86
00:06:09,720 --> 00:06:13,520
Speaker 1: as well. But your muscle is basically acting like an

87
00:06:13,640 --> 00:06:17,800
Speaker 1: endocrine organ. It's a signaling organ that sends out these

88
00:06:17,839 --> 00:06:23,680
Speaker 1: mild kinds and they help our systemic inflammation. They also

89
00:06:23,720 --> 00:06:26,920
Speaker 1: support fat metabolism, and they improve the health of your

90
00:06:26,920 --> 00:06:31,080
Speaker 1: immune system, your cardio your cardiovascular system. They improve your

91
00:06:31,120 --> 00:06:36,320
Speaker 1: insulin sensitivity, your bone and blood vessels, and even get

92
00:06:36,360 --> 00:06:41,680
Speaker 1: into the brain and improve brain function. So instant training

93
00:06:41,839 --> 00:06:45,320
Speaker 1: is not just about getting big muscles. It's actually about

94
00:06:45,320 --> 00:06:49,720
Speaker 1: creating a biological environment that helps us to age better.

95
00:06:50,320 --> 00:06:53,000
Speaker 1: And if you're somebody who doesn't do a lot of

96
00:06:53,000 --> 00:06:55,680
Speaker 1: this stuff or doesn't do and doesn't know where to start,

97
00:06:56,120 --> 00:06:59,800
Speaker 1: actually starting with anything. You can use bands, you can

98
00:06:59,880 --> 00:07:04,159
Speaker 1: use wait stuff, you can use freeways, you can use machines.

99
00:07:05,000 --> 00:07:07,599
Speaker 1: You don't need to be deadlifting one hundred kilos, but

100
00:07:07,680 --> 00:07:12,680
Speaker 1: you certainly want to start working towards that and consistency

101
00:07:13,840 --> 00:07:19,080
Speaker 1: and progression progressive overload, that's really what you're looking at

102
00:07:19,080 --> 00:07:22,560
Speaker 1: doing here. Worth noting if we go back to this

103
00:07:22,600 --> 00:07:27,960
Speaker 1: study that the improvements in seriactive protein, that key inflammatory marker,

104
00:07:28,280 --> 00:07:33,560
Speaker 1: were most pronounced in women, and this suggests that resistance

105
00:07:33,600 --> 00:07:39,120
Speaker 1: training could be particularly beneficial for postmenopausal women. And if

106
00:07:39,120 --> 00:07:43,560
Speaker 1: you haven't listened with doctor Stacy Simms, who is the

107
00:07:43,600 --> 00:07:47,720
Speaker 1: world leader in and particularly around perry and postmenopausal women,

108
00:07:48,080 --> 00:07:55,160
Speaker 1: she is very very forthright that all postmenopausal women should

109
00:07:55,160 --> 00:07:59,840
Speaker 1: be lifting heavy shit. And here's another good reason why.

110
00:08:01,040 --> 00:08:06,720
Speaker 1: It really does seem to have even bigger effects on

111
00:08:07,000 --> 00:08:11,160
Speaker 1: inflammation and therefore not going to affect to inflammation related

112
00:08:11,200 --> 00:08:16,400
Speaker 1: diseases for postmenopausal women. So the key takeaway here is

113
00:08:16,440 --> 00:08:22,200
Speaker 1: that exercise and particularly from this perspective, resus is going

114
00:08:22,240 --> 00:08:25,280
Speaker 1: to help you not only add years to your life,

115
00:08:25,680 --> 00:08:29,320
Speaker 1: but add life to your years, right, so that quality

116
00:08:29,360 --> 00:08:33,440
Speaker 1: of life really is very very key. So go lift

117
00:08:33,600 --> 00:08:35,520
Speaker 1: some heavy shit. Catch you next time,