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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
• (18:33 ) Why reducing circulating tumor cells likely greatly increases survival
• (19:00 ) What if you exercise in short bursts all day long?
• (20:06 ) Why "exercise snacks" are a crucial pre- and post-mealtime activity
• (20:49 ) The best ways to improve mitochondrial biogenesis — and metabolism
• (21:47 ) The mortality benefits of breaking up sedentary time
• (26:17 ) Why the protein RDA is too low (and the flawed experiments that lead to that)
• (27:19 ) How much protein is needed for muscle?
• (29:07 ) Does omega-3 reduce muscle atrophy?
• (30:41 ) Why we should lift for aging and to prevent the 8% per decade decline of muscle
• (32:03 ) Is lifting heavy necessary for gaining muscle?
• (33:06 ) What the sauna has in common with exercise
• (34:45 ) Does the sauna enhance the benefits of exercise?
• (36:44 ) How heat shock proteins prevent plaque aggregation & slow muscle atrophy
• (38:23 ) Can sauna after resistance training boost hypertrophy?
• (39:06 ) Sauna parameters (temperature, duration, frequency, & humidity)
• (39:59 ) Comparing traditional saunas to infrared
• (40:59 ) Are hot baths a valid sauna alternative?
• (42:15 ) Audience Q&A
• (42:19 ) Is EPA or DHA responsible for omega-3's effects on disuse atrophy?
• (43:53 ) Are endurance athletes at risk for cardiovascular injury?
• (44:57 ) What mechanisms are responsible for sauna's benefits?
• (47:08 ) Is a sauna temperature above 200 °F too hot?
• (49:31 ) My recommended sauna temperature & duration

Watch this episode on YouTube

Show notes are available by clicking here