1 00:00:08,520 --> 00:00:10,760 Speaker 1: Many of us have been taught about avoiding stress. What 2 00:00:10,800 --> 00:00:13,920 Speaker 1: if this attempt to escape stress is not the solution. 3 00:00:14,800 --> 00:00:16,759 Speaker 1: Paul Taylor is going to talk to us, share with 4 00:00:16,880 --> 00:00:20,400 Speaker 1: us how to embrace discomfort. That doesn't sound good to me, 5 00:00:21,079 --> 00:00:23,720 Speaker 1: to not actually survive but thrive in the modern world. 6 00:00:23,800 --> 00:00:25,279 Speaker 2: I hate this whole misis thing. 7 00:00:26,040 --> 00:00:30,640 Speaker 1: Ah go to pain to get benefit. It makes sense, 8 00:00:30,720 --> 00:00:33,320 Speaker 1: but I wish it didn't. Paul's a former British Royal 9 00:00:33,400 --> 00:00:36,559 Speaker 1: Navy Air Crew officer, former adjunct professor of the University 10 00:00:36,560 --> 00:00:42,440 Speaker 1: of San Francisco, a neuroscientist, exercise physiologist, nutritionist, currently completing 11 00:00:42,479 --> 00:00:45,680 Speaker 1: a PhD in Applied psychology where he's developing and testing 12 00:00:45,760 --> 00:00:50,040 Speaker 1: resilient strategies with the Australian Defense Science Technology Group in 13 00:00:50,080 --> 00:00:53,960 Speaker 1: the University of Newcastle. He was voted Australia's Fitness Industry 14 00:00:53,960 --> 00:00:57,240 Speaker 1: Presenter of the Year twice and in twenty twenty two 15 00:00:57,680 --> 00:01:01,000 Speaker 1: published a book Death by Comfort, Oh God, I hate that, 16 00:01:04,000 --> 00:01:05,760 Speaker 1: which won the Australian. 17 00:01:05,200 --> 00:01:08,000 Speaker 2: Business Book Award. There's so many. 18 00:01:07,840 --> 00:01:11,120 Speaker 1: Massacres out there and it turns out there right, which 19 00:01:11,160 --> 00:01:15,120 Speaker 1: is bloody. Annoying ladies a little, but open your minds 20 00:01:15,200 --> 00:01:18,320 Speaker 1: fast than you see both, Doug get too comfortable, obviously 21 00:01:19,080 --> 00:01:21,600 Speaker 1: insert your pins at the origin of the talk and 22 00:01:21,640 --> 00:01:23,960 Speaker 1: please join me on welcoming Paul Taylor. 23 00:01:29,080 --> 00:01:31,880 Speaker 2: Thanks Mark. I've got to talk about the impact of 24 00:01:32,040 --> 00:01:35,959 Speaker 2: exercise on longevity, and I am here to convince you 25 00:01:36,240 --> 00:01:39,280 Speaker 2: that nothing that has been talked about at this conference 26 00:01:39,600 --> 00:01:44,000 Speaker 2: has anywhere near the impact on longevity as exercise does. 27 00:01:44,319 --> 00:01:47,280 Speaker 2: The stuff that I'm talking about that is within our choice, 28 00:01:47,600 --> 00:01:51,240 Speaker 2: and hopefully that will become quite clear as we go through. 29 00:01:51,720 --> 00:01:54,920 Speaker 2: And so for me, the problem statement is that we 30 00:01:55,040 --> 00:02:02,160 Speaker 2: are currently the most overweit, most depressed, medicated, and most 31 00:02:02,200 --> 00:02:06,960 Speaker 2: addicted cohort of adults that there's ever been, not necessarily 32 00:02:06,960 --> 00:02:09,400 Speaker 2: in this room, I would hope it's not representative of the 33 00:02:09,400 --> 00:02:13,680 Speaker 2: Australian population. But think about this, the most overweight, the press, medicated, 34 00:02:13,720 --> 00:02:16,880 Speaker 2: and addicted cohort of adults has ever been, and life 35 00:02:17,200 --> 00:02:21,880 Speaker 2: has never been so good. So clearly something is wrong 36 00:02:21,960 --> 00:02:25,080 Speaker 2: with the way that we're living modern life. And for me, 37 00:02:25,240 --> 00:02:27,600 Speaker 2: a lot of it comes down to this picture. This 38 00:02:28,160 --> 00:02:31,639 Speaker 2: is what your genome and my genome is wired for 39 00:02:32,080 --> 00:02:34,280 Speaker 2: being a hunter gatherer. And I'm going to give you 40 00:02:34,320 --> 00:02:36,960 Speaker 2: my favorite quote in any research journal I've ever read 41 00:02:37,280 --> 00:02:39,920 Speaker 2: from the Journal of Applied Physiology in twenty twelve by 42 00:02:39,919 --> 00:02:44,720 Speaker 2: Professor Frank Booth, a legendary exercise physiologist. In this research paper, 43 00:02:44,720 --> 00:02:47,240 Speaker 2: he was talking about the human genome. Here's what he said. 44 00:02:47,600 --> 00:02:51,240 Speaker 2: The human genome has not changed in over forty five 45 00:02:51,360 --> 00:02:57,960 Speaker 2: thousand years. The current human genome requires and expects us 46 00:02:58,040 --> 00:03:02,960 Speaker 2: to be highly physically active for normal functioning. Nope, the 47 00:03:02,960 --> 00:03:06,840 Speaker 2: way he didn't say optimal functioning. He said normal functioning. 48 00:03:07,120 --> 00:03:10,200 Speaker 2: Yet we don't move very much at all, which we 49 00:03:10,280 --> 00:03:13,799 Speaker 2: will unpack. So a lot of it. As I said 50 00:03:13,800 --> 00:03:16,200 Speaker 2: this about modern life, and I want to show you 51 00:03:16,280 --> 00:03:19,519 Speaker 2: a little five second movie about modern life, and I 52 00:03:19,600 --> 00:03:28,679 Speaker 2: just want to see if anybody relates to this. Oh back, 53 00:03:30,680 --> 00:03:34,120 Speaker 2: who is on a day like that? Like almost every 54 00:03:34,200 --> 00:03:34,760 Speaker 2: day like that? 55 00:03:35,080 --> 00:03:35,280 Speaker 1: Right? 56 00:03:35,720 --> 00:03:40,000 Speaker 2: So the number one excuse for not exercising is a 57 00:03:40,080 --> 00:03:44,040 Speaker 2: lack of time, and it's basically the craziness of our 58 00:03:44,120 --> 00:03:47,680 Speaker 2: modern life that comes into it. But let's talk about 59 00:03:48,560 --> 00:03:52,800 Speaker 2: the guidelines. So what's the physical activity guidelines in this country? 60 00:03:53,600 --> 00:04:01,440 Speaker 2: And I know shout it. So it is actual one 61 00:04:01,520 --> 00:04:04,760 Speaker 2: hundred and fifty to three hundred minutes of moderate physical 62 00:04:04,800 --> 00:04:08,960 Speaker 2: activity a week or seventy five to one hundred and 63 00:04:09,000 --> 00:04:12,960 Speaker 2: fifty minutes of vigorous or a combination thereof, spread over 64 00:04:13,000 --> 00:04:17,200 Speaker 2: at least five sessions and incorporating at least two strength 65 00:04:17,240 --> 00:04:20,960 Speaker 2: training sessions. And for kids and teenagers it's sixty minutes 66 00:04:21,000 --> 00:04:24,600 Speaker 2: of moderate to vigorous physical activity a day. So how 67 00:04:24,640 --> 00:04:28,279 Speaker 2: do we track well? When you look at in terms 68 00:04:28,279 --> 00:04:31,520 Speaker 2: of age groups, we don't do very well at all. 69 00:04:31,680 --> 00:04:34,480 Speaker 2: More people do better of meeting the one hundred and 70 00:04:34,520 --> 00:04:39,039 Speaker 2: fifty spread over a week, but then those who do 71 00:04:39,120 --> 00:04:41,159 Speaker 2: it five days or more is a little bit less. 72 00:04:41,320 --> 00:04:44,080 Speaker 2: And then in terms of the strength graining training guidelines, 73 00:04:44,160 --> 00:04:47,720 Speaker 2: it's pretty pathetic. And then when you combine them all, 74 00:04:48,160 --> 00:04:51,600 Speaker 2: you're looking at and our breads up about twenty percent 75 00:04:51,680 --> 00:04:56,120 Speaker 2: of people who meet the physical activity guidelines. You know teenagers. 76 00:04:56,839 --> 00:04:59,640 Speaker 2: Guess what percent of teenagers meet the physical activity guidelines? 77 00:05:00,120 --> 00:05:03,040 Speaker 2: Have a guest shout it out. One percent, ten percent, 78 00:05:03,120 --> 00:05:12,160 Speaker 2: fifteen two, two percent. Right, So let's unpack this a 79 00:05:12,200 --> 00:05:17,640 Speaker 2: little bit. When we look at the impact of sees 80 00:05:18,400 --> 00:05:23,799 Speaker 2: so socioeconomic status, we see that the most disadvantage actually 81 00:05:24,520 --> 00:05:29,599 Speaker 2: do more of them do nothing at all, And the 82 00:05:29,680 --> 00:05:31,880 Speaker 2: impact of century behavior. I'm just going to talk about 83 00:05:31,880 --> 00:05:34,440 Speaker 2: one thing because I'm talking about exercise, but who sort 84 00:05:34,480 --> 00:05:37,400 Speaker 2: of the Dallas bed rest story. When I when I 85 00:05:37,440 --> 00:05:40,720 Speaker 2: read this, that just blew my mind. So they took 86 00:05:40,760 --> 00:05:43,680 Speaker 2: a bunch of people, Now this was done fifty years ago. 87 00:05:43,760 --> 00:05:46,800 Speaker 2: So they took a bunch of young males and they 88 00:05:46,839 --> 00:05:50,200 Speaker 2: put them in three weeks of complete bed rest and 89 00:05:50,440 --> 00:05:52,680 Speaker 2: looked at their VO two max, the impact on their 90 00:05:52,760 --> 00:05:56,200 Speaker 2: VEO two max, their fitness, and their left inentricular stiffness. 91 00:05:56,800 --> 00:05:59,800 Speaker 2: And it basically they had a twenty seven percent I 92 00:05:59,800 --> 00:06:02,360 Speaker 2: think was reduced reduction in VIEO two max at about 93 00:06:02,360 --> 00:06:06,240 Speaker 2: twenty six percent increase in left ventricular stiffness right, which 94 00:06:06,279 --> 00:06:08,400 Speaker 2: was an interesting study. Then they trained them for eight 95 00:06:08,440 --> 00:06:10,800 Speaker 2: weeks and not only did they get all that back, 96 00:06:10,839 --> 00:06:14,520 Speaker 2: but they improved significantly. But the beauty of this is 97 00:06:14,560 --> 00:06:17,839 Speaker 2: that they traced them up thirty years later and brought 98 00:06:17,880 --> 00:06:21,080 Speaker 2: them back in and they had been normal individuals for 99 00:06:21,120 --> 00:06:24,120 Speaker 2: those thirty years, and then they did their their their 100 00:06:24,160 --> 00:06:26,760 Speaker 2: their VIEO two max again and their stiffness, and it 101 00:06:26,880 --> 00:06:30,560 Speaker 2: turns out that three weeks of bad rest was worse 102 00:06:30,640 --> 00:06:35,400 Speaker 2: for the heart than thirty years of aging. That after 103 00:06:35,480 --> 00:06:38,800 Speaker 2: three weeks bad rest, their hearts were worse than what 104 00:06:38,960 --> 00:06:41,919 Speaker 2: they averaged people and what they were in their fifties. 105 00:06:42,279 --> 00:06:47,040 Speaker 2: So that just shows you the impact of sedentary behavior. 106 00:06:47,520 --> 00:06:51,480 Speaker 2: And now let's talk about our genome. So a lot 107 00:06:51,480 --> 00:06:56,000 Speaker 2: of people debate about whether those recommendations are optimal for me, 108 00:06:56,080 --> 00:06:59,720 Speaker 2: they're minimal for me. Optimal came from this study and 109 00:07:00,000 --> 00:07:02,320 Speaker 2: a bunch of Harvard researchers went and studied the Hadza, 110 00:07:02,760 --> 00:07:05,839 Speaker 2: one of the last true hunter gatherer tribes left on Earth. 111 00:07:05,839 --> 00:07:09,480 Speaker 2: They live in East Africa and Tanzania, and ninety percent 112 00:07:09,520 --> 00:07:11,520 Speaker 2: of all the food that they at at the time 113 00:07:11,560 --> 00:07:14,120 Speaker 2: of the study they got from hunting and gathering. So 114 00:07:14,160 --> 00:07:16,400 Speaker 2: what they did is they put physical activity trackers on 115 00:07:16,680 --> 00:07:18,760 Speaker 2: to measure their steps, but they also put heart rate 116 00:07:18,880 --> 00:07:23,920 Speaker 2: monitors on them to measure their moderate to vigorous physical activity. 117 00:07:24,280 --> 00:07:28,000 Speaker 2: And here's what they find. So the black is and 118 00:07:28,160 --> 00:07:31,000 Speaker 2: the black lines are data from one hundred and eleven 119 00:07:31,200 --> 00:07:35,320 Speaker 2: and different nations modern societies, and what they find is 120 00:07:35,360 --> 00:07:39,520 Speaker 2: that hads of women and girls basically move twice the 121 00:07:39,560 --> 00:07:42,080 Speaker 2: amount of steps of women and girls in modern society. 122 00:07:42,400 --> 00:07:45,560 Speaker 2: Hads of men and boys do three to four times 123 00:07:45,560 --> 00:07:48,680 Speaker 2: the amount of steps of men and boys in modern society. 124 00:07:49,040 --> 00:07:51,520 Speaker 2: But the big thing came when they looked at their 125 00:07:51,560 --> 00:07:55,680 Speaker 2: moderate to vigorous physical activity. Remembering that vast majority of 126 00:07:55,720 --> 00:07:58,640 Speaker 2: Australians don't do one hundred and fifty minutes of moderate 127 00:07:59,040 --> 00:08:03,880 Speaker 2: the HADSA do nine hundred and forty five minutes of 128 00:08:04,040 --> 00:08:10,040 Speaker 2: combined moderate to vigorous physical activity every single week. They 129 00:08:10,080 --> 00:08:13,880 Speaker 2: move in terms of intensity seven to ten times the 130 00:08:13,920 --> 00:08:17,600 Speaker 2: amount of the average Australian or average American or average 131 00:08:17,640 --> 00:08:21,360 Speaker 2: brit And when you understand the impact of exercise on 132 00:08:21,360 --> 00:08:24,160 Speaker 2: our biology, which I will now start to go through, 133 00:08:24,720 --> 00:08:28,680 Speaker 2: and it starts to become very clear why we're struggling 134 00:08:28,680 --> 00:08:32,640 Speaker 2: with such chronic diseases, both physically and mentally. So many 135 00:08:32,679 --> 00:08:35,160 Speaker 2: of you will have seen this seminal paper, the Hallmarks 136 00:08:35,160 --> 00:08:37,760 Speaker 2: of Aging. I'm sure lots of you are familiar with it. 137 00:08:38,040 --> 00:08:40,520 Speaker 2: I'm not sure how many people then, so that that 138 00:08:40,679 --> 00:08:44,439 Speaker 2: paper at the bottom coming out looking at exercise attenuating 139 00:08:44,640 --> 00:08:47,320 Speaker 2: all of the major hallmarks of euging. So I'm going 140 00:08:47,400 --> 00:08:49,280 Speaker 2: to go through this quite quickly because I've still had 141 00:08:49,360 --> 00:08:52,960 Speaker 2: a lot. So there are the different hallmarks of aging, 142 00:08:53,480 --> 00:08:56,640 Speaker 2: and basically I've summarized each one, so let's go through it. 143 00:08:56,679 --> 00:09:01,160 Speaker 2: So in terms of genomic stability, our instability. Exercise enhances 144 00:09:01,160 --> 00:09:07,080 Speaker 2: our DNA repair and oxidative damage by enhancing those endogenous antioxides. 145 00:09:07,120 --> 00:09:12,359 Speaker 2: And he's talked about that earlier on superoxide dispature catalyas 146 00:09:12,520 --> 00:09:16,320 Speaker 2: glutotharion perioxid is for me, they are the special forces 147 00:09:16,360 --> 00:09:21,280 Speaker 2: of your antioxidant defense system, right whereas supplemental antioxidants it's 148 00:09:21,280 --> 00:09:26,520 Speaker 2: like your dad's army. I can't really avoid the military comparisons, 149 00:09:26,559 --> 00:09:29,920 Speaker 2: being ex military, but it's thinking about who you like 150 00:09:30,200 --> 00:09:34,000 Speaker 2: guarding yourself. Then, in terms of that intracellular environment, we 151 00:09:34,080 --> 00:09:38,959 Speaker 2: know that exercise reduces inflammatory side of kinds and increases 152 00:09:39,040 --> 00:09:42,800 Speaker 2: anti inflammatory side of kinds. When it comes to telemere attrition, 153 00:09:43,160 --> 00:09:47,040 Speaker 2: we know that exercise increases telomerius activity and actually reduces 154 00:09:47,080 --> 00:09:50,680 Speaker 2: oxidative stress. So it works on both sides of the ledger. 155 00:09:51,120 --> 00:09:56,240 Speaker 2: And then from epigenetic alterations, it actually influences our epigenetic markers, 156 00:09:56,520 --> 00:10:01,080 Speaker 2: potentially reversing those age related changes. When it to cell 157 00:10:01,080 --> 00:10:05,160 Speaker 2: your sinescence, it actually reduces the accumulation and their pro 158 00:10:05,240 --> 00:10:10,079 Speaker 2: inflammatory secretions, so it actually helps us maintain tissue health, 159 00:10:10,400 --> 00:10:13,200 Speaker 2: and there it actually supports our stem cell health and 160 00:10:13,240 --> 00:10:16,800 Speaker 2: proliferation through the activity of Mayer kinds, which we will 161 00:10:16,800 --> 00:10:19,839 Speaker 2: do a deep dive on in a second, and then 162 00:10:19,920 --> 00:10:24,560 Speaker 2: loss of proteostasis. Exercise actually boosts the function of protein 163 00:10:24,640 --> 00:10:28,800 Speaker 2: quality control systems such as heat shot proteins, Work's Crysta 164 00:10:28,800 --> 00:10:32,120 Speaker 2: Wilshe Here, I was just thinking, which she was doing 165 00:10:32,120 --> 00:10:35,360 Speaker 2: that presentations warning where have you been all my life? 166 00:10:35,679 --> 00:10:39,920 Speaker 2: That was awesome? That home mito or makes it. We 167 00:10:39,960 --> 00:10:42,920 Speaker 2: need to do it double act at some stage, and 168 00:10:42,960 --> 00:10:49,439 Speaker 2: then dysregulated nutrient sensaling and atal sensitivity gets improved, regulates 169 00:10:49,600 --> 00:10:52,200 Speaker 2: m TOR. I will have stuff to say about m 170 00:10:52,240 --> 00:10:55,679 Speaker 2: tor too. Many people from me are trying to suppress 171 00:10:55,840 --> 00:10:59,920 Speaker 2: m tour. M TOR inside muscle cells is very different 172 00:11:00,080 --> 00:11:04,640 Speaker 2: gravy then m tour outside right, And I think we're 173 00:11:04,640 --> 00:11:07,959 Speaker 2: going to see negative effects of people doing too much 174 00:11:08,040 --> 00:11:11,040 Speaker 2: fasting and calorie restriction. And I'll expand on that later on. 175 00:11:11,400 --> 00:11:15,240 Speaker 2: And then in terms of your mitochondria, exercise is manna 176 00:11:15,440 --> 00:11:19,560 Speaker 2: for your mitochondria. It is just the best medicine for 177 00:11:19,600 --> 00:11:23,040 Speaker 2: your mitochondria. So that's a bit of a summary of that. 178 00:11:23,520 --> 00:11:25,760 Speaker 2: And then I just put this in. This is out 179 00:11:25,760 --> 00:11:28,000 Speaker 2: of the paper and for those who want to get 180 00:11:28,040 --> 00:11:30,640 Speaker 2: a little bit geek here and do a little bit 181 00:11:30,640 --> 00:11:34,320 Speaker 2: of dive into it. I'll let you do that on 182 00:11:34,360 --> 00:11:37,080 Speaker 2: your own. But aghi, and I'm just looking at some 183 00:11:37,240 --> 00:11:42,160 Speaker 2: of the ways that exercise actually exerts its effects on 184 00:11:42,320 --> 00:11:47,560 Speaker 2: all those different hallmarks of eugene. So let's not talk about, 185 00:11:47,720 --> 00:11:54,440 Speaker 2: for me, exercise as a magic pill. So this research paper, 186 00:11:54,559 --> 00:11:58,679 Speaker 2: these are two of the word's greatest exercise physiologists, Peterson Insulting, 187 00:11:59,080 --> 00:12:03,079 Speaker 2: and they produce this mark paper showing that exercise predents 188 00:12:03,120 --> 00:12:06,280 Speaker 2: and or treats twenty six of the most common chronic 189 00:12:06,320 --> 00:12:10,520 Speaker 2: diseases that we suffer from. Can you imagine if the 190 00:12:10,559 --> 00:12:15,520 Speaker 2: pharmaceutical industry produced a pill that could do all of that? 191 00:12:15,960 --> 00:12:19,000 Speaker 2: Who take that shit, anybody? I'll be all over that 192 00:12:19,040 --> 00:12:24,320 Speaker 2: like a spider monkey. But exercise has been shown to 193 00:12:24,480 --> 00:12:29,320 Speaker 2: do that, and we know that it exerts some of 194 00:12:29,360 --> 00:12:33,199 Speaker 2: its effects because it actually controls our gene expression. So 195 00:12:33,240 --> 00:12:37,280 Speaker 2: Professor Frank Booth showed more than a decade ago that 196 00:12:37,400 --> 00:12:41,720 Speaker 2: every time we exercise there are three positive waves of 197 00:12:41,800 --> 00:12:45,319 Speaker 2: gene expression, and the first is about these stress response 198 00:12:45,400 --> 00:12:51,000 Speaker 2: genes heat chuck proteins and other classes of stress response genes. 199 00:12:51,280 --> 00:12:53,920 Speaker 2: So I've spoken to thousands of people about exercise over 200 00:12:53,960 --> 00:12:56,079 Speaker 2: the years, and some people say to me, yes, I'm 201 00:12:56,080 --> 00:12:58,160 Speaker 2: into it. I love it. Other people say to me, 202 00:12:58,320 --> 00:13:00,559 Speaker 2: I don't like it because it makes me un comfortable. 203 00:13:00,920 --> 00:13:03,840 Speaker 2: And my response to them is, it's supposed to be 204 00:13:04,000 --> 00:13:08,959 Speaker 2: bloody uncomfortable. That is why exercise is good for you, 205 00:13:09,440 --> 00:13:16,040 Speaker 2: because it's a stressor and it activates adaptive mechanisms that 206 00:13:16,240 --> 00:13:20,160 Speaker 2: actually make us function better. Exercise is good for you 207 00:13:20,200 --> 00:13:24,120 Speaker 2: because it is the best hormetic stressor that we know of, 208 00:13:24,320 --> 00:13:28,760 Speaker 2: and it's evolutionarily conserved. We see it across species and 209 00:13:28,840 --> 00:13:32,679 Speaker 2: across timelines, and sorry, let me just go back. Because 210 00:13:32,880 --> 00:13:37,760 Speaker 2: there are these stress response genes. They get released, these 211 00:13:37,800 --> 00:13:40,760 Speaker 2: heat shock proteins get released inside your cells, and they 212 00:13:40,800 --> 00:13:42,960 Speaker 2: run around and they mop up the damage and then 213 00:13:43,000 --> 00:13:46,480 Speaker 2: they hang around the cell looking for further damage. But 214 00:13:46,520 --> 00:13:50,720 Speaker 2: they then also trigger the activation of hundreds of metabolic 215 00:13:50,760 --> 00:13:54,240 Speaker 2: priority genes that just improve your entire ecosystem, both your 216 00:13:54,240 --> 00:13:56,520 Speaker 2: body and your brain. And then we have another wave 217 00:13:56,559 --> 00:14:00,480 Speaker 2: of gene expression, your mitochondrial enzyme genes. It's been now 218 00:14:00,520 --> 00:14:04,400 Speaker 2: been demonstrated that exercise not only improves mitochondrial health and function, 219 00:14:04,920 --> 00:14:09,920 Speaker 2: but can actually induce mitochondria biogenesis right, and particularly high 220 00:14:09,960 --> 00:14:14,120 Speaker 2: intensity interval training right is very very good at inducing 221 00:14:14,200 --> 00:14:18,680 Speaker 2: mitochondrial biogenesis. And we know that he heat shock proteins 222 00:14:18,679 --> 00:14:21,080 Speaker 2: that I talked about, they're released in the brain and 223 00:14:21,120 --> 00:14:24,160 Speaker 2: the peripheral and the immune testues. They're just released all 224 00:14:24,200 --> 00:14:27,560 Speaker 2: the way throughout your body and have these positive effects. 225 00:14:28,240 --> 00:14:31,560 Speaker 2: But if we think of exercise as medicine, we now 226 00:14:31,640 --> 00:14:34,840 Speaker 2: know the ingredients, and the ingredients are called myocints. And 227 00:14:34,880 --> 00:14:40,320 Speaker 2: when I did my master's degree in exercise science nearly 228 00:14:40,360 --> 00:14:43,600 Speaker 2: thirty years ago, we were told that what they knew 229 00:14:43,600 --> 00:14:48,080 Speaker 2: about myokines, and they told us that maocines basically help 230 00:14:48,160 --> 00:14:51,880 Speaker 2: break down energy glucose and fat to provide energy for 231 00:14:51,920 --> 00:14:54,800 Speaker 2: the sale, and then it helped to remodel the muscle, 232 00:14:54,880 --> 00:14:57,640 Speaker 2: help to make it bigger, faster, stronger. We now know 233 00:14:57,960 --> 00:15:03,760 Speaker 2: so much more about my and there's multiple, multiple MAO kinds. 234 00:15:04,200 --> 00:15:06,960 Speaker 2: And back when I was did there was a handful 235 00:15:07,000 --> 00:15:10,400 Speaker 2: of marakinds that have been identified. We have now identified 236 00:15:10,480 --> 00:15:14,840 Speaker 2: more than six hundred MIO kinds and we only know 237 00:15:15,000 --> 00:15:19,440 Speaker 2: what about sixty of them do. But they have positive 238 00:15:19,520 --> 00:15:23,280 Speaker 2: effects throughout all of our organs. Right, So if we 239 00:15:23,320 --> 00:15:26,240 Speaker 2: look at this, we know these maya kines get released 240 00:15:26,360 --> 00:15:29,280 Speaker 2: outside of the contracting muscle cell. So it doesn't matter 241 00:15:29,320 --> 00:15:33,440 Speaker 2: whether you're running, lifting weed, its gardening, doing yoga, dancing, 242 00:15:33,800 --> 00:15:37,360 Speaker 2: anything that you're doing that is creating muscular contraction is 243 00:15:37,400 --> 00:15:41,119 Speaker 2: producing marakinds and they're produced in proportion to the intensity 244 00:15:41,120 --> 00:15:44,840 Speaker 2: of that contraction. And we now know they get outside 245 00:15:45,400 --> 00:15:48,640 Speaker 2: of your muscle into your circulation, have a positive impact 246 00:15:48,640 --> 00:15:51,920 Speaker 2: on your immune system, positive impact on your entire stress 247 00:15:51,960 --> 00:15:55,080 Speaker 2: response system. They have a positive impact throughout your gastrul 248 00:15:55,160 --> 00:16:00,520 Speaker 2: testo system, even improved the structure, the diversity, the function 249 00:16:00,600 --> 00:16:04,320 Speaker 2: of your gut microbiome. They help your pancreas to secreate insulin, 250 00:16:04,360 --> 00:16:07,880 Speaker 2: your liberty, dispose of glucose, and they help remodel bone 251 00:16:08,080 --> 00:16:11,120 Speaker 2: and blood vessels throughout your life. And then in the 252 00:16:11,200 --> 00:16:14,680 Speaker 2: brain they do extra special work. So a number of 253 00:16:14,680 --> 00:16:17,960 Speaker 2: different male kinds end up in the production of BDNF, 254 00:16:18,320 --> 00:16:19,960 Speaker 2: which most people will be a word of brian to 255 00:16:20,040 --> 00:16:23,160 Speaker 2: rite neurotropic factor, which helps you to grown your brain 256 00:16:23,280 --> 00:16:27,840 Speaker 2: cells and create connections between brain cells and protect your 257 00:16:27,840 --> 00:16:32,640 Speaker 2: brain sales against damage. So these MIO kinds for me 258 00:16:33,000 --> 00:16:36,480 Speaker 2: are one of the frontiers of medicine. And part of 259 00:16:36,560 --> 00:16:41,520 Speaker 2: the issue becomes as we get older. As we get older, 260 00:16:41,920 --> 00:16:46,560 Speaker 2: we become more and more anabolic resistant. Right. And there's 261 00:16:46,560 --> 00:16:48,240 Speaker 2: a couple of things that happen as we get older. 262 00:16:48,520 --> 00:16:50,840 Speaker 2: So who here has noticed that they're pretty gone with 263 00:16:50,880 --> 00:16:53,720 Speaker 2: it and blame der metabolism? Anybody tell the true and 264 00:16:53,760 --> 00:16:57,000 Speaker 2: shame the devil? Or had heard their clients talk about it? 265 00:16:57,040 --> 00:17:01,600 Speaker 2: Anybody heard that? Right? Yeah? Okay. What we know is 266 00:17:01,600 --> 00:17:04,639 Speaker 2: that as you age from your twenties and your thirties 267 00:17:04,640 --> 00:17:07,119 Speaker 2: and to your forties into your fifties sixty seventies, there 268 00:17:07,119 --> 00:17:13,720 Speaker 2: are people's metabolism slows and one hundred percent of the 269 00:17:13,920 --> 00:17:18,960 Speaker 2: decrease in metabolic rate up until the sixties is explained 270 00:17:19,240 --> 00:17:23,639 Speaker 2: by loss of muscle. So people get fat not because 271 00:17:23,680 --> 00:17:27,800 Speaker 2: their metabolism goes, it's because they lose muscle that then 272 00:17:27,880 --> 00:17:30,960 Speaker 2: drives down their metabolic rate. And as we get older, 273 00:17:31,320 --> 00:17:36,280 Speaker 2: we become more anabolic resistant. Right. And there's lots of 274 00:17:36,320 --> 00:17:39,359 Speaker 2: debate about protein intakes and again that some of the 275 00:17:39,400 --> 00:17:42,680 Speaker 2: longevity crowd trying to reduce enptor and keeping protein low. 276 00:17:43,280 --> 00:17:46,600 Speaker 2: If you keep protein low, it is an absolute disaster. 277 00:17:47,200 --> 00:17:50,359 Speaker 2: What we now know is that the guidelines around protein 278 00:17:50,400 --> 00:17:54,359 Speaker 2: the RDAs rdias, which haven't been looked at for fifty years, 279 00:17:54,600 --> 00:17:58,719 Speaker 2: we're based on very flawed nitrogen balanced studies, and recent 280 00:17:58,760 --> 00:18:02,840 Speaker 2: research suggests that they're less than half what they should be. 281 00:18:03,119 --> 00:18:07,880 Speaker 2: We're actually not recommending, particularly for people older than fifty 282 00:18:08,160 --> 00:18:12,600 Speaker 2: one point six to two grams of protein per kilogram 283 00:18:12,720 --> 00:18:15,800 Speaker 2: of body weight, right, which is a bucket load of protein. 284 00:18:15,800 --> 00:18:17,920 Speaker 2: And what happens is people the age is they eat 285 00:18:18,000 --> 00:18:21,280 Speaker 2: less protein rather than more protein, which then compounds this 286 00:18:21,440 --> 00:18:26,520 Speaker 2: anabolic resistance. And when you lose muscle, you lose miokinks 287 00:18:26,840 --> 00:18:30,040 Speaker 2: this is as simple as that you lose the ability 288 00:18:30,200 --> 00:18:33,840 Speaker 2: to produce the world's best medicine. I think that's that's 289 00:18:33,840 --> 00:18:36,760 Speaker 2: how I like to simplify it to people. And it's 290 00:18:36,840 --> 00:18:40,280 Speaker 2: not unusual for somebody to hit the age of seventy five, 291 00:18:40,280 --> 00:18:43,400 Speaker 2: are really and they have lost fifty percent of all 292 00:18:43,440 --> 00:18:45,880 Speaker 2: of their muscle mass. Now I don't know does that 293 00:18:45,920 --> 00:18:48,679 Speaker 2: have an impact on miokinds, but it also has an 294 00:18:48,720 --> 00:18:52,000 Speaker 2: impact on daily function. Right. And if somebody of the 295 00:18:52,000 --> 00:18:55,600 Speaker 2: ADS is sixty five trips and falls and breaks a 296 00:18:55,680 --> 00:19:00,159 Speaker 2: hipper of pelvis because they don't have muscular power that 297 00:19:00,240 --> 00:19:04,000 Speaker 2: ability to recover because we lose our fast twitched fibers. First, 298 00:19:04,359 --> 00:19:06,800 Speaker 2: they got a fifty percent chance of being dead within 299 00:19:06,840 --> 00:19:09,960 Speaker 2: the next five years. So falls are the sixth biggest 300 00:19:10,040 --> 00:19:13,080 Speaker 2: killer of people the age fifty five, sorry, sixty five, 301 00:19:13,119 --> 00:19:15,720 Speaker 2: and they're the fifth biggest killer of people the age 302 00:19:15,720 --> 00:19:18,760 Speaker 2: of seventy five and older. And then what happens if 303 00:19:18,800 --> 00:19:21,719 Speaker 2: people do have a fall, They stay indoors more and 304 00:19:21,760 --> 00:19:24,879 Speaker 2: then they completely destroy their brain function, and that the 305 00:19:24,960 --> 00:19:27,919 Speaker 2: whole cycle gets worse and worse and worse. And for me, 306 00:19:28,480 --> 00:19:30,720 Speaker 2: the trigger is losing muscle, or one of the big 307 00:19:30,760 --> 00:19:34,480 Speaker 2: triggers is losing muscle. And so let's talk about that 308 00:19:34,560 --> 00:19:38,760 Speaker 2: whole aging process and anabolic and catabolic hormones, and we 309 00:19:38,840 --> 00:19:41,879 Speaker 2: know that exercise is basically the best way to counter this. 310 00:19:42,320 --> 00:19:46,200 Speaker 2: So typically as we get advancing age, we get reductions 311 00:19:46,200 --> 00:19:51,440 Speaker 2: in testosterone and DHA free testosterone, and we also IGF 312 00:19:51,480 --> 00:19:54,760 Speaker 2: one EH human growth hormone insually goes up. Steroids, our 313 00:19:54,840 --> 00:19:58,680 Speaker 2: cordico steroids, cordisole goes up. But exercise, if you look 314 00:19:58,760 --> 00:20:02,760 Speaker 2: up the top pretty much hunters all of those things, right. 315 00:20:03,240 --> 00:20:08,120 Speaker 2: And it's a combination of cardiovascar chain which has been 316 00:20:08,200 --> 00:20:12,680 Speaker 2: talked about ad nauseum for years. For me, there's been 317 00:20:12,760 --> 00:20:18,119 Speaker 2: nowhere near enough emphasis on lifting heavy shit. And every 318 00:20:18,200 --> 00:20:21,600 Speaker 2: person in this room needs to lift heavy shit. It's 319 00:20:21,640 --> 00:20:24,280 Speaker 2: as simple as that. I don't know if I can 320 00:20:24,280 --> 00:20:28,320 Speaker 2: put it any clearer. So let's not Let's talk about 321 00:20:28,359 --> 00:20:32,120 Speaker 2: direct studies and longevity. So all these observational studies I'm 322 00:20:32,240 --> 00:20:35,560 Speaker 2: very skeptical of, particularly when they ask people about exercise 323 00:20:35,640 --> 00:20:40,480 Speaker 2: and what they eat. Why is that flawed? Because people 324 00:20:40,600 --> 00:20:45,280 Speaker 2: lie right, They overestimate their exercise, and they underestimate their nutrition. 325 00:20:45,960 --> 00:20:48,720 Speaker 2: And actually Prentice at Alan nineteen eighty four to the 326 00:20:48,760 --> 00:20:52,040 Speaker 2: study with w labeled water that basically showed that normal 327 00:20:52,080 --> 00:20:55,359 Speaker 2: way people would underreport their calories by about fifty a 328 00:20:55,480 --> 00:20:58,560 Speaker 2: day and obese people would underreport their calories by about 329 00:20:58,600 --> 00:21:03,240 Speaker 2: one thousand a day. Right, So people lie right, and 330 00:21:03,280 --> 00:21:07,399 Speaker 2: they forget, but mostly they lie. This for me was 331 00:21:07,440 --> 00:21:12,600 Speaker 2: a great study because they all had done twelve EATEDCD 332 00:21:12,760 --> 00:21:15,679 Speaker 2: stress testing on their hearts and had votwo max testing, 333 00:21:15,920 --> 00:21:18,320 Speaker 2: So it's not about how much exercised you. It's a 334 00:21:18,359 --> 00:21:21,240 Speaker 2: hard outcome, right, So your vHIP max somebody familiar with 335 00:21:21,240 --> 00:21:24,720 Speaker 2: that term, your cardio respiraty fitness how much oxygen you 336 00:21:24,760 --> 00:21:26,919 Speaker 2: can take in and use with your muscles, and it 337 00:21:27,160 --> 00:21:30,040 Speaker 2: is the gold standard measure of your cardio respiratory fitness. 338 00:21:30,240 --> 00:21:32,280 Speaker 2: So all these people were in their fifties and sixties 339 00:21:32,320 --> 00:21:33,639 Speaker 2: at the time in the study was one hundred and 340 00:21:33,640 --> 00:21:36,200 Speaker 2: twenty two thousand of them just over and then they 341 00:21:36,200 --> 00:21:39,560 Speaker 2: followed them for fifteen years, right, so a pretty good study, right. 342 00:21:39,920 --> 00:21:44,160 Speaker 2: And they looked then at after fifteen years, the bunch 343 00:21:44,200 --> 00:21:45,800 Speaker 2: of them died and a bunch of them didn't. And 344 00:21:45,840 --> 00:21:48,000 Speaker 2: then they came back and they looked at the hazard 345 00:21:48,080 --> 00:21:51,760 Speaker 2: ratios on the data fifteen years previously, and they wanted 346 00:21:51,840 --> 00:21:54,760 Speaker 2: to know did their cardio respiratory fitness fifteen years ago 347 00:21:55,160 --> 00:21:58,440 Speaker 2: influence the risk of death? And did it ever? Right? 348 00:21:58,840 --> 00:22:01,720 Speaker 2: And what you say is a dose response. You don't 349 00:22:01,720 --> 00:22:04,120 Speaker 2: see a dose response in medicine. You very rarely see 350 00:22:04,119 --> 00:22:08,040 Speaker 2: a dose response in supplements, right. But there was basically 351 00:22:08,359 --> 00:22:11,440 Speaker 2: no upper benefit. So they put them in this is 352 00:22:11,480 --> 00:22:14,400 Speaker 2: the lowest twenty five percent of vio to max. Then 353 00:22:14,720 --> 00:22:18,240 Speaker 2: twenty five to fifty, fifty to seventy five high was 354 00:22:18,240 --> 00:22:21,000 Speaker 2: the top twenty five elite. They carved out the top 355 00:22:21,200 --> 00:22:25,480 Speaker 2: three percent, right, So the hazard base. It was basically, 356 00:22:26,040 --> 00:22:29,240 Speaker 2: people could cut the risk of death in the next 357 00:22:29,240 --> 00:22:33,600 Speaker 2: fifteen years in half by going from the lowest category 358 00:22:33,680 --> 00:22:36,920 Speaker 2: to below average. Now, if there's anybody in the audience 359 00:22:37,119 --> 00:22:40,080 Speaker 2: that has found a supplement that can reduce the risk 360 00:22:40,119 --> 00:22:44,040 Speaker 2: of death in half and with a very small dose, 361 00:22:44,200 --> 00:22:47,560 Speaker 2: I'd be very keen to hear about that supplement right now. 362 00:22:47,680 --> 00:22:50,479 Speaker 2: Here was looking at the hazard racaris. And what I 363 00:22:50,520 --> 00:22:54,119 Speaker 2: liked about this study is they looked at a number 364 00:22:54,160 --> 00:22:58,040 Speaker 2: of cole morbidities that people had as well. Look at this, 365 00:22:58,560 --> 00:23:03,000 Speaker 2: having end stage renal disease kidneys are packing up was 366 00:23:03,080 --> 00:23:06,440 Speaker 2: about the same death risk as somebody going from above 367 00:23:06,480 --> 00:23:10,359 Speaker 2: average to low levels of fitness. That's how powerful it is. 368 00:23:10,400 --> 00:23:14,720 Speaker 2: And if you look at low to below average right 369 00:23:14,880 --> 00:23:17,720 Speaker 2: just below the second green line that I've got this 370 00:23:17,800 --> 00:23:21,520 Speaker 2: thing is not very clever at this, but anyway, ninety 371 00:23:21,680 --> 00:23:24,960 Speaker 2: five percent increased risk of death. This is like having 372 00:23:25,000 --> 00:23:30,240 Speaker 2: corniardy disease, diabetes and hypertension and a fairy comes along 373 00:23:30,280 --> 00:23:32,480 Speaker 2: with a magic wand and makes all that shit disappear. 374 00:23:33,200 --> 00:23:36,159 Speaker 2: That's the impact. And that's just going from low to 375 00:23:36,280 --> 00:23:40,560 Speaker 2: below average right And when they compart low to elite, 376 00:23:41,119 --> 00:23:43,879 Speaker 2: the people in the lowest twenty five percent had a 377 00:23:44,040 --> 00:23:47,919 Speaker 2: four hundred and four percent increased risk of death in 378 00:23:47,960 --> 00:23:52,440 Speaker 2: the next fifteen years versus the elite. Right, you could say, well, 379 00:23:52,520 --> 00:23:56,879 Speaker 2: that study is a little bit flawed because those people 380 00:23:57,040 --> 00:23:59,000 Speaker 2: had some sort of issue that they went to get 381 00:23:59,119 --> 00:24:02,840 Speaker 2: checked out. But let's take this study here, which was 382 00:24:02,880 --> 00:24:07,040 Speaker 2: a massive study on three quarters of a million people 383 00:24:07,440 --> 00:24:11,440 Speaker 2: that followed them for many, many years and find pretty 384 00:24:11,520 --> 00:24:16,400 Speaker 2: much the same thing that looking at the survival risk 385 00:24:16,640 --> 00:24:20,560 Speaker 2: and there is basically the lines, but we see the 386 00:24:20,680 --> 00:24:25,639 Speaker 2: exact same dose response in terms of survival. Okay, so 387 00:24:26,000 --> 00:24:31,520 Speaker 2: let's not talk about The next most important thing after 388 00:24:31,600 --> 00:24:35,040 Speaker 2: your cardio respiratory fitness is your muscle strength. I don't 389 00:24:35,040 --> 00:24:37,040 Speaker 2: know if anybody's seeing very recent study comm out of 390 00:24:37,080 --> 00:24:40,439 Speaker 2: the UK Buyaback showing that your grip strength in your 391 00:24:40,480 --> 00:24:43,600 Speaker 2: fifties is highly predictive of whether or not you're going 392 00:24:43,640 --> 00:24:46,919 Speaker 2: to get dementia. And it's not just that grip is 393 00:24:46,960 --> 00:24:51,119 Speaker 2: doing something specific, it's it's a proxy for overall muscle strength. 394 00:24:51,160 --> 00:24:54,320 Speaker 2: It's one that we often use in the different studies. 395 00:24:54,680 --> 00:24:58,600 Speaker 2: But what we see is that both muscle mass and 396 00:24:58,760 --> 00:25:03,720 Speaker 2: muscle strength are highly predictive of longevity. So I'll just 397 00:25:03,840 --> 00:25:05,800 Speaker 2: show you a little thing on here, and this is 398 00:25:05,840 --> 00:25:08,240 Speaker 2: looking at people and whether or not they hit the 399 00:25:08,240 --> 00:25:13,600 Speaker 2: physical activity guidelines and their hazard reissues of all cause mortality. 400 00:25:13,840 --> 00:25:16,520 Speaker 2: And you can see that's very significant and you get 401 00:25:16,560 --> 00:25:19,960 Speaker 2: the best when you meet both guidelines. That's why they're there. 402 00:25:20,000 --> 00:25:22,760 Speaker 2: We need to not only do our cardio respiratory stuff, 403 00:25:23,200 --> 00:25:27,119 Speaker 2: but we also need to do resistance training to preserve 404 00:25:27,200 --> 00:25:32,000 Speaker 2: that muscle and particularly the fast twitch fibers that start 405 00:25:32,080 --> 00:25:37,280 Speaker 2: to decline first. Now this is this is a study, 406 00:25:37,680 --> 00:25:42,720 Speaker 2: and you gotta love academics. They talked about vigorous intermittent 407 00:25:42,800 --> 00:25:49,639 Speaker 2: lifestyle physical activity VILPA. I call them movement snacks, but hey, academics, 408 00:25:49,680 --> 00:25:53,000 Speaker 2: you gotta love them, right. But this was just looking 409 00:25:53,240 --> 00:25:57,520 Speaker 2: at the impact on having these little movement snacks throughout 410 00:25:57,520 --> 00:26:00,400 Speaker 2: the day, lasting for one or two minutes, just doing 411 00:26:00,440 --> 00:26:03,400 Speaker 2: little bursts of vigorous physical activity, running up and down 412 00:26:03,440 --> 00:26:06,840 Speaker 2: the stars or doing a thirty second sprint something like that, 413 00:26:07,400 --> 00:26:11,840 Speaker 2: and looking at the impact on all cause mortality down 414 00:26:11,880 --> 00:26:15,440 Speaker 2: the bottom right, and so again very significant. So it's 415 00:26:15,520 --> 00:26:19,479 Speaker 2: not just about the time in the gym, it's about 416 00:26:19,520 --> 00:26:23,359 Speaker 2: doing these little bursts throughout the day. That actually have 417 00:26:23,480 --> 00:26:29,159 Speaker 2: a massive, massive impact over time. Now let's just dive 418 00:26:29,240 --> 00:26:34,040 Speaker 2: into a little bit into the brain and look some 419 00:26:34,119 --> 00:26:38,320 Speaker 2: of the neurobiology. So we know and that sycopedia is 420 00:26:39,040 --> 00:26:44,240 Speaker 2: very strongly associated with Alzheimer's disease, cognitive and permit and 421 00:26:44,280 --> 00:26:49,600 Speaker 2: cognitive decline. And here you can see the impact on 422 00:26:50,040 --> 00:26:54,560 Speaker 2: both mild and severe syclopedia and the hazard ratio for 423 00:26:54,720 --> 00:27:00,720 Speaker 2: Alzheimer's disease. And then looking at the impact and high 424 00:27:01,680 --> 00:27:05,919 Speaker 2: skeletal muscle mass. Having low scaltal muscle mass is actually 425 00:27:05,960 --> 00:27:10,600 Speaker 2: contributing to this. So what happens is when we lose 426 00:27:10,720 --> 00:27:13,760 Speaker 2: muscle mass, if you look on the left, we get 427 00:27:14,000 --> 00:27:18,159 Speaker 2: much more systemic inflammation because of two things. Number one, 428 00:27:18,400 --> 00:27:22,840 Speaker 2: milkinds are going down which are very anti inflammatory, and 429 00:27:22,960 --> 00:27:27,160 Speaker 2: we're getting the inflammatory side of kinds going up right. 430 00:27:27,520 --> 00:27:30,640 Speaker 2: And then we have the whole impact on insulin metabolism, 431 00:27:30,800 --> 00:27:33,320 Speaker 2: which I'm sure people could do an entire talk on that, 432 00:27:33,640 --> 00:27:36,040 Speaker 2: and the impact on your cognitive function you have heard 433 00:27:36,560 --> 00:27:39,720 Speaker 2: of Alzheimer's disease being called type three diabetes. And then 434 00:27:39,760 --> 00:27:44,240 Speaker 2: over on the right and looking at the mitochondrial function 435 00:27:44,359 --> 00:27:48,680 Speaker 2: as well. So there are three and very strong pathways 436 00:27:48,760 --> 00:27:53,200 Speaker 2: that contribute to all forms of dementia that are impacted 437 00:27:53,640 --> 00:27:58,520 Speaker 2: by muscle, and having low scletal muscle mass is actually 438 00:27:58,560 --> 00:28:02,000 Speaker 2: a huge risk for these things just because of how 439 00:28:02,080 --> 00:28:05,679 Speaker 2: important muscle is, and we need to really start to 440 00:28:05,720 --> 00:28:10,119 Speaker 2: think about muscle as a hugely important endocrine organ and 441 00:28:10,320 --> 00:28:14,439 Speaker 2: that activates many different pathways. And this actually just looks 442 00:28:14,520 --> 00:28:18,639 Speaker 2: at the impact on briant health and mental health, and 443 00:28:18,760 --> 00:28:22,960 Speaker 2: exercise has actually been shown to either prevent or treat 444 00:28:23,160 --> 00:28:26,680 Speaker 2: all of those mental health and brian health conditions. And 445 00:28:26,760 --> 00:28:30,120 Speaker 2: this just looks into some of the mechanisms. So there's 446 00:28:30,160 --> 00:28:34,920 Speaker 2: a couple of different mechanisms. Who was the guys today, 447 00:28:35,320 --> 00:28:42,240 Speaker 2: Gusto gust what was his name, sorry, right, Gustav Gustaff. 448 00:28:42,240 --> 00:28:46,200 Speaker 2: He talked yesterday about caurine in, And so what we 449 00:28:46,320 --> 00:28:51,400 Speaker 2: know is that muscle contractions actually mop up caurine in, 450 00:28:51,800 --> 00:28:55,360 Speaker 2: helping to prevent neurope degeneration. And then if we look 451 00:28:55,400 --> 00:28:58,080 Speaker 2: over on the left hand side here, we know that 452 00:28:58,200 --> 00:29:03,760 Speaker 2: exercise produces cathetes, which we think then independently triggers BDNF. 453 00:29:04,080 --> 00:29:07,600 Speaker 2: And then there's two other mechanisms, so lactate, so you 454 00:29:07,640 --> 00:29:09,720 Speaker 2: know that heavy feeling that you get in your arms 455 00:29:09,760 --> 00:29:13,440 Speaker 2: and legs when you're exercising intensely and it feels really uncomfortable, 456 00:29:13,480 --> 00:29:15,280 Speaker 2: and your brain says to you, why are we doing 457 00:29:15,280 --> 00:29:17,320 Speaker 2: this shit? We can just stop right here, right now. 458 00:29:18,040 --> 00:29:19,880 Speaker 2: That's what you need to tell your brain to suck 459 00:29:19,920 --> 00:29:22,760 Speaker 2: it up. We used to think that all lactate did 460 00:29:23,200 --> 00:29:26,040 Speaker 2: was in per muscle contractions. We know it's not the lactata, 461 00:29:26,080 --> 00:29:29,200 Speaker 2: it's the hydrogen i in. We know that lactate is 462 00:29:29,240 --> 00:29:33,320 Speaker 2: actually a fuel source. Your liver uses lactate, your heart 463 00:29:33,480 --> 00:29:36,760 Speaker 2: uses lactate as an energy source, and your brain uses 464 00:29:36,840 --> 00:29:39,680 Speaker 2: lactata as an energy source. We know it crosses the 465 00:29:39,760 --> 00:29:44,640 Speaker 2: blood brain barrier and then it triggers the release of BDNF, 466 00:29:45,280 --> 00:29:48,200 Speaker 2: as does a risin, which is a mayer kind produced 467 00:29:48,200 --> 00:29:51,800 Speaker 2: from both exercise and cold water immersion. We get a 468 00:29:51,920 --> 00:29:55,320 Speaker 2: riss release that crosses the blood brain barrier and triggers 469 00:29:55,320 --> 00:29:59,320 Speaker 2: the release of BDNF. So there's three independent mechanism five words. 470 00:29:59,360 --> 00:30:03,280 Speaker 2: Exercising creases BDNF, and there's a way that it actually 471 00:30:03,280 --> 00:30:08,640 Speaker 2: reduces neurodegeneration from impacting upon that cairn in pathway and 472 00:30:09,320 --> 00:30:14,800 Speaker 2: this soul. Let's talk about mood and that mark. What 473 00:30:14,960 --> 00:30:19,520 Speaker 2: was his name again, Horowitz. I interviewed him on my 474 00:30:19,560 --> 00:30:24,440 Speaker 2: podcast about this. Anybody read this paper. This paper completely 475 00:30:24,520 --> 00:30:29,760 Speaker 2: debunked the serotonin theory of depression, and they believe that 476 00:30:29,840 --> 00:30:33,760 Speaker 2: it's basically stress that causes a whole heap of adopt 477 00:30:33,760 --> 00:30:37,360 Speaker 2: depression and mood disorders. And we know that exercise is 478 00:30:37,440 --> 00:30:40,920 Speaker 2: very good for your mood. Who knew that? Why? What 479 00:30:41,040 --> 00:30:42,920 Speaker 2: is exercise release in your brain that is good for 480 00:30:42,960 --> 00:30:46,640 Speaker 2: your mood? And dolphins? Everybody talks about in doorphins, but 481 00:30:47,560 --> 00:30:52,120 Speaker 2: your moder mains doing most of the heavy lifting. Dopamine, serotonin, nora, adrenaline. 482 00:30:52,320 --> 00:30:55,800 Speaker 2: You also get into orphins, you get endocannabinoids, you get enkephalins, 483 00:30:55,840 --> 00:30:58,160 Speaker 2: you get all of these. The way I like to 484 00:30:58,200 --> 00:31:01,720 Speaker 2: describe it is, every time you exercise, there is an 485 00:31:01,840 --> 00:31:04,600 Speaker 2: orchestrass going on in your brain. There is a neural 486 00:31:04,800 --> 00:31:09,520 Speaker 2: sympathy of neurotransmitters that make your brain function better. And 487 00:31:09,600 --> 00:31:12,640 Speaker 2: most people get that exercise improves your mood. But I 488 00:31:12,680 --> 00:31:14,760 Speaker 2: want to take it back to the quote from Professor 489 00:31:14,800 --> 00:31:20,720 Speaker 2: Frank Booth. The current human genome requires and expects us 490 00:31:20,760 --> 00:31:25,840 Speaker 2: to be highly physically active for normal functioning. Nowhere is 491 00:31:25,880 --> 00:31:28,000 Speaker 2: that more true than in the brain. Most people get 492 00:31:28,000 --> 00:31:31,240 Speaker 2: that exercise improves your mood. They don't get that if 493 00:31:31,240 --> 00:31:35,400 Speaker 2: you're not highly physically active, you deprive your brain of 494 00:31:35,440 --> 00:31:40,720 Speaker 2: the neurotransmitters that it needs to function normally. Right, That's 495 00:31:40,760 --> 00:31:44,560 Speaker 2: the key thing. And this other thing I want to 496 00:31:44,560 --> 00:31:49,240 Speaker 2: talk about this research paper that basically showed this is 497 00:31:49,280 --> 00:31:54,440 Speaker 2: a basically a thirteen minute stress battery, non psychological stressors 498 00:31:54,560 --> 00:31:58,160 Speaker 2: that reliably release cortisol. In the dark blue you see 499 00:31:58,240 --> 00:32:02,120 Speaker 2: fit active people, and in the light blue you see unfit, 500 00:32:02,320 --> 00:32:07,240 Speaker 2: inactive people. What's your take out from that? You don't 501 00:32:07,240 --> 00:32:10,840 Speaker 2: need to be a research scientist to decode that fit 502 00:32:10,960 --> 00:32:16,800 Speaker 2: people handle psychological stress better, right, and then it has 503 00:32:16,960 --> 00:32:19,840 Speaker 2: that knock on effect. So if you can handle the 504 00:32:19,880 --> 00:32:24,000 Speaker 2: psychological stress better in your life and then you're not 505 00:32:24,120 --> 00:32:26,800 Speaker 2: self medicating all of those things, you're more likely to 506 00:32:26,840 --> 00:32:29,920 Speaker 2: exercise more and it has this snowball effect. So we 507 00:32:30,040 --> 00:32:32,800 Speaker 2: need to look at exercise not just as a stressor, 508 00:32:33,280 --> 00:32:36,440 Speaker 2: but as a modifier of stress. I think that is 509 00:32:36,520 --> 00:32:40,760 Speaker 2: pretty key. Now let's talk a little bit about the 510 00:32:40,880 --> 00:32:44,320 Speaker 2: gateway behavior. And when I saw this research paper it 511 00:32:44,360 --> 00:32:46,640 Speaker 2: was released probably a dec year ago, I nearly paid 512 00:32:46,760 --> 00:32:51,920 Speaker 2: myself with excitement because it is the world's greatest neuroscientists 513 00:32:51,920 --> 00:32:55,120 Speaker 2: and exercise physiologists at the time collaborating. They did a 514 00:32:55,120 --> 00:33:00,360 Speaker 2: big symposium exploring the impact of exercise on neurobiology. Here 515 00:33:00,560 --> 00:33:02,880 Speaker 2: is the stuff they come up with, right, So I 516 00:33:02,960 --> 00:33:05,560 Speaker 2: just wanted to follow this from the bottom level. When 517 00:33:05,600 --> 00:33:12,800 Speaker 2: you exercise, it impacts on all of those brain structures. Cognitive, emotional, executive, motivational, 518 00:33:12,880 --> 00:33:17,440 Speaker 2: and motor controls all become improved. Then it positively impacts 519 00:33:17,440 --> 00:33:21,240 Speaker 2: your autonomic nervous system and your endocrine system. And at 520 00:33:21,280 --> 00:33:24,000 Speaker 2: the same time, throughout the central nervous system, you get 521 00:33:24,040 --> 00:33:28,200 Speaker 2: all of this stuff happening repair plastically, neurogenesis, all of 522 00:33:28,240 --> 00:33:32,080 Speaker 2: these different neurotransmitters released, all those different growth factors that 523 00:33:32,200 --> 00:33:35,240 Speaker 2: improve your learning and memory, directly reduce your risk of 524 00:33:35,240 --> 00:33:39,400 Speaker 2: Alzheimer's disease, but also improve your behavior on a whole 525 00:33:39,440 --> 00:33:44,280 Speaker 2: haste of things. And we've known for decades that exercise 526 00:33:44,880 --> 00:33:48,719 Speaker 2: is a gateway behavior that when people regularly exercise, if 527 00:33:48,720 --> 00:33:52,840 Speaker 2: they're unhealthy, and they regularly exercise for three to six months, 528 00:33:53,080 --> 00:33:56,640 Speaker 2: they then start doing other healthy behaviors. Right, And so 529 00:33:57,120 --> 00:33:59,880 Speaker 2: what happens as the psychologist came along and went, ah, 530 00:34:00,200 --> 00:34:04,320 Speaker 2: we know what's going on. It's self concept, right. So 531 00:34:04,960 --> 00:34:10,600 Speaker 2: let's just take somebody who's overweight, right, hard, drinking, hard smoking, 532 00:34:10,840 --> 00:34:14,280 Speaker 2: has a tattoo, live fast, die young, and their whole 533 00:34:14,360 --> 00:34:17,120 Speaker 2: self concept is just you know, I drink and smoke 534 00:34:17,200 --> 00:34:19,839 Speaker 2: like a Hell's angel and all of this. Right. Then 535 00:34:19,960 --> 00:34:23,680 Speaker 2: somebody convinces them to exercise and they maintain that for 536 00:34:23,719 --> 00:34:26,800 Speaker 2: three to six months. What we very often see is 537 00:34:26,840 --> 00:34:30,120 Speaker 2: they then start doing other healthy behaviors. So the psychologists 538 00:34:30,120 --> 00:34:34,279 Speaker 2: came along and went, aha, it's self concept, right. So 539 00:34:34,400 --> 00:34:38,200 Speaker 2: we had this person, let's just call him mister Nirkinferkin, 540 00:34:38,560 --> 00:34:42,600 Speaker 2: who has this live fast, die young mentality and that 541 00:34:42,960 --> 00:34:46,960 Speaker 2: is his self concept. Then somebody has convincing him to exercise. 542 00:34:47,160 --> 00:34:50,080 Speaker 2: Now he's got a different self concept. Oh and the 543 00:34:50,160 --> 00:34:53,920 Speaker 2: fit mister Nirkinferkin, and the psychologist said, he has ambivalence 544 00:34:53,960 --> 00:34:56,480 Speaker 2: in his self concept which he has to resolve, and 545 00:34:56,560 --> 00:34:58,960 Speaker 2: he does it in one or two ways. Stops exercising 546 00:34:58,960 --> 00:35:01,040 Speaker 2: and reverts to his old set health which we see happen, 547 00:35:01,760 --> 00:35:06,120 Speaker 2: or starts to adopt other healthy behaviors to align with 548 00:35:06,200 --> 00:35:08,759 Speaker 2: his new self concept. And they were very happy with 549 00:35:08,800 --> 00:35:12,000 Speaker 2: themselves as psychologists and then the neuroscientists came along and 550 00:35:12,040 --> 00:35:16,440 Speaker 2: stuck mister Nurgnferkin in a MRI and a scanner pre 551 00:35:16,560 --> 00:35:19,800 Speaker 2: and pulsed and find that he actually grows volume in 552 00:35:19,880 --> 00:35:23,280 Speaker 2: his front to lobes, preferentially the right front to lobes, 553 00:35:23,440 --> 00:35:28,520 Speaker 2: which are the seat of willpar. So when people exercise regularly, 554 00:35:28,920 --> 00:35:33,440 Speaker 2: they improve their will par and their self control. Self 555 00:35:33,520 --> 00:35:37,480 Speaker 2: control was shown from both the Marshmallow experiments in the 556 00:35:37,560 --> 00:35:42,200 Speaker 2: nineteen sixties, but then more robustly in the Dunedin study 557 00:35:42,239 --> 00:35:47,280 Speaker 2: that's ongoing. Self control is the single biggest predictive factor 558 00:35:47,560 --> 00:35:51,160 Speaker 2: of success in life, way more than intelligence, way more 559 00:35:51,200 --> 00:35:56,960 Speaker 2: than socioeconomic status. It is self control and exercise builds 560 00:35:57,000 --> 00:36:01,160 Speaker 2: the self control muscle, if you like. So we see 561 00:36:01,520 --> 00:36:06,080 Speaker 2: this gateway behavior happening over and over and over again, 562 00:36:06,320 --> 00:36:09,080 Speaker 2: and we know that when people exercise they handle stress better. 563 00:36:09,320 --> 00:36:13,120 Speaker 2: When they don't exercise, they become more stressed, and it 564 00:36:13,160 --> 00:36:16,440 Speaker 2: then impacts upon their sleep. And when people have bad sleep, 565 00:36:16,800 --> 00:36:20,439 Speaker 2: their hunger hormone grelling goes up, but leptin goes down, 566 00:36:20,800 --> 00:36:24,799 Speaker 2: which drives voluntary physical activity in the brain. So then 567 00:36:24,840 --> 00:36:27,680 Speaker 2: they're less likely to exercise, and then they're more likely 568 00:36:27,680 --> 00:36:29,400 Speaker 2: to self medicit and then it goes on and on, 569 00:36:29,440 --> 00:36:33,239 Speaker 2: so we get either a nasty vicious cycle dragging people down, 570 00:36:33,719 --> 00:36:36,480 Speaker 2: or that can be an upward spiral. But for me, 571 00:36:36,920 --> 00:36:39,799 Speaker 2: exercise is right in the middle of that, whether it 572 00:36:39,840 --> 00:36:43,839 Speaker 2: goes up or whether it goes down. So let's not 573 00:36:43,880 --> 00:36:48,400 Speaker 2: talk about some suggestions that I've talked about all the science. 574 00:36:49,560 --> 00:36:52,920 Speaker 2: This is from that research paper looking at cartive respiutey 575 00:36:52,960 --> 00:36:57,160 Speaker 2: fitness and longevity. Everybody I will work with, I say, 576 00:36:57,200 --> 00:36:59,680 Speaker 2: try to get in the yellow, right, But if you 577 00:36:59,760 --> 00:37:02,520 Speaker 2: are forget about METS. That's us GigE. Physiologists just talk 578 00:37:02,520 --> 00:37:04,319 Speaker 2: about METS. That's your VIO two max. If you've got 579 00:37:04,360 --> 00:37:07,720 Speaker 2: a smart watch, it will give you a pretty good estimation, 580 00:37:07,840 --> 00:37:10,400 Speaker 2: probably within about five percent of your true VO two max. 581 00:37:10,600 --> 00:37:13,920 Speaker 2: For me, what gets measured gets managed right, So know 582 00:37:14,120 --> 00:37:17,160 Speaker 2: your VEO two max. And if you're done here, you 583 00:37:17,200 --> 00:37:21,160 Speaker 2: will get tremendous health benefits by just getting into the 584 00:37:21,200 --> 00:37:24,279 Speaker 2: next one. But ultimately all the exact sideworkers, I say, 585 00:37:24,280 --> 00:37:25,839 Speaker 2: try to get into the yellow. If you can get 586 00:37:25,880 --> 00:37:29,640 Speaker 2: into the green, that's awesome, But it's really really hard 587 00:37:29,640 --> 00:37:32,560 Speaker 2: to get into the green. But just at least try 588 00:37:32,600 --> 00:37:35,799 Speaker 2: to get above average for me, that's key. Here are 589 00:37:35,840 --> 00:37:41,400 Speaker 2: my recommendations around strength training, and again, what gets measured 590 00:37:41,400 --> 00:37:46,160 Speaker 2: gets managed. So know and what you are physically capable 591 00:37:46,200 --> 00:37:49,239 Speaker 2: of right now and be working on it, and particularly 592 00:37:49,560 --> 00:37:53,839 Speaker 2: things like squats and deadlifts, and they're very very good 593 00:37:53,920 --> 00:37:57,239 Speaker 2: indicators of overall strength. And for me, everybody in this 594 00:37:57,360 --> 00:38:00,319 Speaker 2: room should be able to deadlift their body weight ten times, right, 595 00:38:00,640 --> 00:38:04,320 Speaker 2: and that should be the goal, right, But it's about 596 00:38:04,440 --> 00:38:08,360 Speaker 2: working up to get there, right, So whatever you're starting 597 00:38:08,400 --> 00:38:12,640 Speaker 2: on is just getting a little bit better. Now, let 598 00:38:12,680 --> 00:38:15,080 Speaker 2: me just talk about the rule of three. So given 599 00:38:15,120 --> 00:38:17,680 Speaker 2: all that I've just said, who I guess they could 600 00:38:17,719 --> 00:38:20,120 Speaker 2: eat art three hours in their day or three hours 601 00:38:20,120 --> 00:38:23,799 Speaker 2: in their week, sorry to exercise right, here's how I 602 00:38:23,840 --> 00:38:26,880 Speaker 2: recommend you spend it. One R of cardio, one R 603 00:38:26,960 --> 00:38:31,320 Speaker 2: of resistance training, and one R where you're moving and thinking. 604 00:38:31,719 --> 00:38:34,480 Speaker 2: Because when you move and think, you get holby and activation. 605 00:38:34,920 --> 00:38:38,960 Speaker 2: So running on a treadmill is good, Running outside is better, 606 00:38:39,280 --> 00:38:42,040 Speaker 2: Running on a trail is even better. Right, Riding a 607 00:38:42,080 --> 00:38:45,040 Speaker 2: bike indoors is good, Riding outside is better. Anybody ever 608 00:38:45,080 --> 00:38:49,759 Speaker 2: done mountain biking downhill? Right? Were you when you were 609 00:38:49,880 --> 00:38:54,680 Speaker 2: mountain biking downhill. Were you like daydreaming about shit? I guardee, 610 00:38:54,680 --> 00:38:57,920 Speaker 2: you weren't right, So you got to be completely mindful. 611 00:38:58,280 --> 00:39:01,680 Speaker 2: This is where doing exercise classes where you're having to 612 00:39:01,719 --> 00:39:06,319 Speaker 2: mimic someone doing yoga, pilarateis dancing, is freaking brilliant for 613 00:39:06,400 --> 00:39:10,040 Speaker 2: the brain and the body. So something where you're thinking 614 00:39:10,160 --> 00:39:15,560 Speaker 2: while you're moving right, and lots of movements, snacks, getting 615 00:39:15,560 --> 00:39:19,480 Speaker 2: off your arse, lots and moving lots and so here 616 00:39:19,680 --> 00:39:21,360 Speaker 2: is mar and I'm going to pull all this together 617 00:39:21,400 --> 00:39:25,920 Speaker 2: in a slide. So cardio programming and some steady stated sessions. 618 00:39:25,920 --> 00:39:30,200 Speaker 2: Somebody talked about it yesterday Zone two. Zone two. Basically 619 00:39:30,239 --> 00:39:32,080 Speaker 2: I can talk about I can't sing it's sixty to 620 00:39:32,080 --> 00:39:34,759 Speaker 2: seventy percent of your max heart rate. But you need 621 00:39:34,840 --> 00:39:36,360 Speaker 2: to know your max heart rate if you're going to 622 00:39:36,440 --> 00:39:39,080 Speaker 2: use heart rate training, right, that's the key thing. But 623 00:39:39,320 --> 00:39:41,920 Speaker 2: just talk, but can't saying thirty to forty minutes plus. 624 00:39:42,880 --> 00:39:45,359 Speaker 2: And you can do any type of it. So one 625 00:39:45,400 --> 00:39:47,239 Speaker 2: to two sessions a week of CHICK if you're coming 626 00:39:47,280 --> 00:39:50,360 Speaker 2: off a low base, helps your back to chondria. And 627 00:39:50,400 --> 00:39:52,759 Speaker 2: actually the research shows that if you're going to do 628 00:39:52,760 --> 00:39:55,200 Speaker 2: strength training, if you do six weeks of this first 629 00:39:55,400 --> 00:39:57,799 Speaker 2: and then do the exact same strength training program. You 630 00:39:57,880 --> 00:40:00,960 Speaker 2: get bigger improvements in strength and muscle matter because you've 631 00:40:01,000 --> 00:40:04,480 Speaker 2: prepared your amountochondria to actually do it. And then we 632 00:40:04,520 --> 00:40:06,759 Speaker 2: need to do some of the hard stuff. This is 633 00:40:06,800 --> 00:40:09,240 Speaker 2: how you move your veal to max needle as quickly 634 00:40:09,280 --> 00:40:14,000 Speaker 2: as possible. It's high intensity intervals. Intervals three to four 635 00:40:14,120 --> 00:40:16,279 Speaker 2: or five minutes long. You can two to three minutes, 636 00:40:16,320 --> 00:40:18,440 Speaker 2: recovery three to three to five times. One of the 637 00:40:18,440 --> 00:40:21,400 Speaker 2: most evidence based is in Norwegian four by four protocol. 638 00:40:21,440 --> 00:40:24,919 Speaker 2: Anybody familiar with it. You do four minutes of very 639 00:40:24,920 --> 00:40:27,920 Speaker 2: bigger as physical activity eighty five to ninety five percent 640 00:40:27,960 --> 00:40:30,880 Speaker 2: of your max heart rate. That's going really, really, really hard. 641 00:40:31,160 --> 00:40:33,799 Speaker 2: Then you recover for two to three minutes and they 642 00:40:33,920 --> 00:40:36,400 Speaker 2: do that four times, right, or are you going to 643 00:40:36,400 --> 00:40:39,120 Speaker 2: do shorter intervals thirty to sixty seconds? I like the 644 00:40:39,160 --> 00:40:42,560 Speaker 2: minute one minute on, minute off, do that six to 645 00:40:42,600 --> 00:40:46,840 Speaker 2: ten times. But you are going all out. This is uncomfortable. 646 00:40:46,880 --> 00:40:49,520 Speaker 2: This is the stuff that Mark really does not like. Right, 647 00:40:49,800 --> 00:40:55,440 Speaker 2: that's the very uncomfortable stuff. No, and there's just some 648 00:40:55,480 --> 00:40:58,480 Speaker 2: of the heart rate zones and looks so for me, 649 00:40:58,719 --> 00:41:01,279 Speaker 2: if you want health and gevity, benefits as quickly as 650 00:41:01,320 --> 00:41:06,279 Speaker 2: possible zone two and up into zone five. Right, But 651 00:41:06,400 --> 00:41:08,640 Speaker 2: if you're an athlete, you will want to be doing 652 00:41:08,640 --> 00:41:12,839 Speaker 2: three and four as well. Right, So different conversation if 653 00:41:12,840 --> 00:41:15,360 Speaker 2: you're an athlete or you have a sport in mind. 654 00:41:15,719 --> 00:41:19,440 Speaker 2: And then for me resistance training, I don't like individual 655 00:41:19,520 --> 00:41:25,360 Speaker 2: muscle parts. I like movement patterns pushpend, rotate, squat, pooh, lunch. 656 00:41:25,360 --> 00:41:27,120 Speaker 2: I'll show you what some of those exercises will be 657 00:41:27,120 --> 00:41:29,399 Speaker 2: at a minute, and then just think work to rest, 658 00:41:29,480 --> 00:41:32,200 Speaker 2: rashow and time under tension. You don't need to think 659 00:41:32,239 --> 00:41:35,360 Speaker 2: so much of reps. The ecentric How often in the 660 00:41:35,400 --> 00:41:39,000 Speaker 2: GMDC people doing bicep codes and they do and then 661 00:41:39,000 --> 00:41:42,160 Speaker 2: you just drop it, and then they drop it. They've 662 00:41:42,280 --> 00:41:45,480 Speaker 2: just wasted the best part of the exercise. We know 663 00:41:45,719 --> 00:41:51,359 Speaker 2: ecentric contraction where your muscle is contracting. Why lengthening that 664 00:41:51,920 --> 00:41:54,720 Speaker 2: actually is the best way to improve strength and overall 665 00:41:54,800 --> 00:41:59,359 Speaker 2: muscle size. And most people wete the eccentric portion. Right, 666 00:41:59,840 --> 00:42:03,279 Speaker 2: you want specific strength, it's got to be high force. 667 00:42:03,560 --> 00:42:06,239 Speaker 2: You gotta lift heavier and heavier shit if you want 668 00:42:06,239 --> 00:42:09,319 Speaker 2: to develop strength. Hypertrophy. We used to say it's eight 669 00:42:09,400 --> 00:42:12,960 Speaker 2: to twelve reps. Now it's eight to twenty plus what 670 00:42:13,200 --> 00:42:15,480 Speaker 2: I see and you can actually do it. Hypertrophy is 671 00:42:15,520 --> 00:42:20,719 Speaker 2: a volume game. Strength is an intensity. It's a load game. Right. 672 00:42:21,120 --> 00:42:24,960 Speaker 2: And then for muscular power, you want reasonably light weights 673 00:42:25,000 --> 00:42:29,600 Speaker 2: but moved quickly. So here are some examples just that 674 00:42:29,680 --> 00:42:33,279 Speaker 2: I have put of different exercises that people will be 675 00:42:33,360 --> 00:42:37,480 Speaker 2: aware of and under those different movement patterns. The seventh 676 00:42:37,920 --> 00:42:41,440 Speaker 2: recognized movement pattern is gate, but we covered that with 677 00:42:41,520 --> 00:42:44,480 Speaker 2: our cardio if that makes sense to everybody, right, And 678 00:42:44,560 --> 00:42:49,840 Speaker 2: so for me, then here here's just some of my training. 679 00:42:49,880 --> 00:42:54,720 Speaker 2: So there's just there's always been this distinction between cardio 680 00:42:54,840 --> 00:42:58,399 Speaker 2: training and resistance training, right. So this is using heart 681 00:42:58,480 --> 00:43:00,960 Speaker 2: rate monitor. There's a zone two. I had a little 682 00:43:00,960 --> 00:43:03,560 Speaker 2: interruption and you can see is mostly in the blue. 683 00:43:03,880 --> 00:43:06,960 Speaker 2: Here's the Norwegian four by four and you see the 684 00:43:07,040 --> 00:43:09,160 Speaker 2: first one. It's kind of hard to get right into 685 00:43:09,200 --> 00:43:11,839 Speaker 2: the red, but then I'm right up into the red 686 00:43:11,880 --> 00:43:14,000 Speaker 2: as you get into it and then you recover. Right, 687 00:43:14,040 --> 00:43:15,879 Speaker 2: that's telling me I need to hurry up or I'll 688 00:43:15,960 --> 00:43:21,160 Speaker 2: piss mark off like everybody else. But check this one out. 689 00:43:22,040 --> 00:43:25,440 Speaker 2: This is me doing resistance training, right. This is the 690 00:43:25,440 --> 00:43:29,160 Speaker 2: one that I talked about doing those six different movement 691 00:43:29,239 --> 00:43:34,120 Speaker 2: patterns thirty seconds work, ten seconds recovery repeated four times, 692 00:43:34,160 --> 00:43:38,360 Speaker 2: so that's twenty four sets in about what sixteen and 693 00:43:38,360 --> 00:43:41,040 Speaker 2: a half minutes. But look at it, and I, stupidly, 694 00:43:41,080 --> 00:43:43,440 Speaker 2: as an old person, didn't do a warm up. If 695 00:43:43,480 --> 00:43:45,120 Speaker 2: I'd ha done a warm up, I'd have been right 696 00:43:45,120 --> 00:43:48,520 Speaker 2: into the amber straight away and amber and red. That 697 00:43:48,680 --> 00:43:51,560 Speaker 2: is a veal to mac session. But I'm doing strength training. 698 00:43:51,600 --> 00:43:54,320 Speaker 2: Does that make sense to everybody? There's a CrossFit session 699 00:43:54,360 --> 00:43:56,760 Speaker 2: and that's an r and there's a bit of movement 700 00:43:56,800 --> 00:43:59,480 Speaker 2: prep and stuff. So there's the real work, so really 701 00:43:59,480 --> 00:44:02,480 Speaker 2: getting up in there. But this is traditional strength training 702 00:44:02,600 --> 00:44:05,399 Speaker 2: doing heavy dead lifts and heavy squats with a bit 703 00:44:05,400 --> 00:44:08,840 Speaker 2: of a rest. So we don't have to separate out 704 00:44:09,200 --> 00:44:13,960 Speaker 2: cardiovascular from strength. If you're doing high intensity strength circuit 705 00:44:13,960 --> 00:44:17,200 Speaker 2: based training, just go for thirty seconds, rest for ten 706 00:44:17,280 --> 00:44:19,560 Speaker 2: or fifteen, go on to the next one. You will 707 00:44:19,600 --> 00:44:23,319 Speaker 2: get a cardiovascular workout and they strength workout at the 708 00:44:23,440 --> 00:44:28,920 Speaker 2: same time. Right, no, right, here is my recommendations for 709 00:44:29,080 --> 00:44:32,680 Speaker 2: basic benefits on the left hand side. And then if 710 00:44:32,760 --> 00:44:36,520 Speaker 2: you want real health span and lifespan benefits, we have 711 00:44:36,640 --> 00:44:40,960 Speaker 2: to up it. It's just as simple as that. The 712 00:44:41,000 --> 00:44:42,879 Speaker 2: one hundred and fifty minutes a week I don't think 713 00:44:43,000 --> 00:44:45,319 Speaker 2: is going to cut it. If you want to optimize 714 00:44:45,320 --> 00:44:47,680 Speaker 2: your health span and your life span and you've got 715 00:44:47,680 --> 00:44:50,000 Speaker 2: to do some of the hard stuff and you've got 716 00:44:50,000 --> 00:44:52,280 Speaker 2: to lift heavy shit as well, it's just as simple 717 00:44:52,320 --> 00:44:56,600 Speaker 2: as that. And so I know that somebody's going to 718 00:44:56,640 --> 00:44:59,279 Speaker 2: come along and go that landmark paper that you talked 719 00:44:59,320 --> 00:45:02,280 Speaker 2: about with the Landmarks of Aging has actually been updated 720 00:45:02,360 --> 00:45:04,920 Speaker 2: and three others have been added onto it very recently. 721 00:45:05,200 --> 00:45:08,920 Speaker 2: Well there's the three others and there is exercises impact 722 00:45:08,960 --> 00:45:13,040 Speaker 2: on chronic inflammation, exercises impact on glut health, and then 723 00:45:13,239 --> 00:45:18,399 Speaker 2: exercises impact on autophogy as well. So exercise covers all 724 00:45:18,520 --> 00:45:24,080 Speaker 2: the bases in terms of longevity. And so I think 725 00:45:24,520 --> 00:45:28,640 Speaker 2: given all that I've just said that ACNEM should actually 726 00:45:28,680 --> 00:45:34,560 Speaker 2: be renamed as ACE name the Austraight Alien College of Exercise, 727 00:45:35,080 --> 00:45:45,440 Speaker 2: Nutritional and Environmental Medicine, because I will just leave it 728 00:45:45,480 --> 00:45:47,400 Speaker 2: at that. Thank you.