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Exercise Snacks Improve Health & Longevity
episode icon FoundMyFitness
#089 How to Exercise for Longevity | CrossFit for Health 2024
Download the 9-Page "Cognitive Enhancement Blueprin... more
Apr 8 2024 51m
Exercise Snacks Improve Health & Longevity
Chapter 1 1 min
Why "below normal" cardio may be a great starting point (for adding years to your life)
Chapter 2 7 sec
The simple math of 45 days of life extension (per 1 mL/kg/min VO2max)
Chapter 3 56 sec
Is there an upper limit to the longevity benefits of VO2 max?
Chapter 4 39 sec
Why poor cardiovascular fitness is nearly as bad as a chronic disease
Chapter 5 1 min
Why zone 2 training may not improve VO2 max (for some people)
Chapter 6 1 min
Protocols for improving VO2 max quickly
Chapter 7 56 sec
How to estimate VO2 max in 12 minutes (without a lab)
Chapter 8 2 mins
What it takes to reverse 20 years of heart aging
Chapter 9 28 sec
Blood pressure benefits of vigorous exercise
Chapter 10 18 sec
The role of blood pressure in dementia
Chapter 11 35 sec
The BDNF brain benefits of high-intensity exercise
Chapter 12 2 mins
The signaling role of lactate production by muscle
Chapter 13 50 sec
How training effortfully improves focus & attention
Chapter 14 18 sec
Protocols for maximizing BDNF from training (HR training targets and duration)
Chapter 15 47 sec
Anti-cancer effects of vigorous exercise
Chapter 16 21 sec
Why shear stress kills circulating tumor cells an experiment in three cell lines
Chapter 17 26 sec
Why reducing circulating tumor cells likely greatly increases survival
Chapter 18 1 min
What if you exercise in short bursts all day long?
Chapter 19 42 sec
Why "exercise snacks" are a crucial pre- and post-mealtime activity
Chapter 20 57 sec
The best ways to improve mitochondrial biogenesis and metabolism
Chapter 21 4 mins
The mortality benefits of breaking up sedentary time
Chapter 22 1 min
Why the protein RDA is too low (and the flawed experiments that lead to that)
Chapter 23 1 min
How much protein is needed for muscle?
Chapter 24 1 min
Does omega-3 reduce muscle atrophy?
Chapter 25 1 min
Why we should lift for aging and to prevent the 8% per decade decline of muscle
Chapter 26 1 min
Is lifting heavy necessary for gaining muscle?
Chapter 27 1 min
What the sauna has in common with exercise
Chapter 28 1 min
Does the sauna enhance the benefits of exercise?
Chapter 29 1 min
How heat shock proteins prevent plaque aggregation & slows muscle atrophy
Chapter 30 42 sec
Can sauna after resistance training boost hypertrophy?
Chapter 31 52 sec
Sauna parameters (temperature, duration, frequency, & humidity)
Chapter 32 59 sec
Comparing traditional saunas to infrared
Chapter 33 1 min
Are hot baths a valid sauna alternative?
Chapter 34 1 min
Is EPA or DHA responsible for omega-3's effects on disuse atrophy?
Chapter 35 1 min
Are endurance athletes at risk for cardiovascular injury?
Chapter 36 2 mins
What mechanisms are responsible for sauna's benefits?
Chapter 37 2 mins
Is a sauna temperature above 200 °F too hot?
Chapter 38 1 min
My recommended sauna temperature & duration
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