<a href= "https://bdnfprotocols.com/?utm_campaign=crossfit_podcast&utm_medium=podcast&utm_source=podcast_description"> Download the 9-Page "Cognitive Enhancement Blueprint"</a> <a href= "https://www.foundmyfitness.com/aliquot?utm_campaign=crossfit_podcast&utm_medium=podcast&utm_source=podcast_description"> Discover my premium podcast, The Aliquot</a> <a href= "https://www.foundmyfitness.com/newsletter?utm_campaign=crossfit_podcast&utm_medium=podcast&utm_source=podcast_description"> Join over 300,000 people and sign up for my newsletter</a> <a href= "https://www.foundmyfitness.com/premium?utm_campaign=crossfit_podcast&utm_medium=podcast&utm_source=podcast_description"> Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more</a> 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: <ul> <li dir="ltr">(03:12) Why "below normal" cardio may be a great starting point (for adding years to your life)</li> <li dir="ltr">(05:07) The simple math of 45 days of life extension (per 1 mL/kg/min VO2max)</li> <li dir="ltr">(05:15) Is there an upper limit to the longevity benefits of VO2 max?</li> <li dir="ltr">(06:12) Why poor cardiovascular fitness is nearly as bad as a chronic disease</li> <li dir="ltr">(06:52) Why zone 2 training may not improve VO2 max (for some people)</li> <li dir="ltr">(08:08) Protocols for improving VO2 max quickly</li> <li dir="ltr">(09:10) How to estimate VO2 max in 12 minutes (without a lab)</li> <li dir="ltr">(10:07) What it takes to reverse 20 years of heart aging</li> <li dir="ltr">(12:41) Blood pressure benefits of vigorous exercise</li> <li dir="ltr">(13:10) The role of blood pressure in dementia</li> <li dir="ltr">(13:29) The BDNF brain benefits of high-intensity exercise</li> <li dir="ltr">(14:05) The signaling role of lactate production by muscle</li> <li dir="ltr">(16:13) How training effortfully improves focus & attention</li> <li dir="ltr">(17:04) Protocols for maximizing BDNF from training (HR training targets and duration)</li> <li dir="ltr">(17:23) Anti-cancer effects of vigorous exercise</li> <li dir="ltr">(18:11) Why shear stress kills circulating tumor cells — an experiment in three cell lines</li> <li dir="ltr">(18:33) Why reducing circulating tumor cells likely greatly increases survival</li> <li dir="ltr">(19:00) What if you exercise in short bursts all day long?</li> <li dir="ltr">(20:06) Why "exercise snacks" are a crucial pre- and post-mealtime activity</li> <li dir="ltr">(20:49) The best ways to improve mitochondrial biogenesis — and metabolism</li> <li dir="ltr">(21:47) The mortality benefits of breaking up sedentary time</li> <li dir="ltr">(26:17) Why the protein RDA is too low (and the flawed experiments that lead to that)</li> <li dir="ltr">(27:19) How much protein is needed for muscle?</li> <li dir="ltr">(29:07) Does omega-3 reduce muscle atrophy?</li> <li dir="ltr">(30:41) Why we should lift for aging and to prevent the 8% per decade decline of muscle</li> <li dir="ltr">(32:03) Is lifting heavy necessary for gaining muscle?</li> <li dir="ltr">(33:06) What the sauna has in common with exercise</li> <li dir="ltr">(34:45) Does the sauna enhance the benefits of exercise?</li> <li dir="ltr">(36:44) How heat shock proteins prevent plaque aggregation & slow muscle atrophy</li> <li dir="ltr">(38:23) Can sauna after resistance training boost hypertrophy?</li> <li dir="ltr">(39:06) Sauna parameters (temperature, duration, frequency, & humidity)</li> <li dir="ltr">(39:59) Comparing traditional saunas to infrared</li> <li dir="ltr">(40:59) Are hot baths a valid sauna alternative?</li> <li dir="ltr">(42:19) Is EPA or DHA responsible for omega-3's effects on disuse atrophy?</li> <li dir="ltr">(43:53) Are endurance athletes at risk for cardiovascular injury?</li> <li dir="ltr">(44:57) What mechanisms are responsible for sauna's benefits?</li> <li dir="ltr">(47:08) Is a sauna temperature above 200 °F too hot?</li> <li dir="ltr">(49:31) My recommended sauna temperature & duration</li> </ul> <a href= "https://www.youtube.com/watch?v=Uttq6clVSb0">Watch this episode on YouTube</a>

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#089 How to Exercise for Longevity | CrossFit for Health 2024

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