Aging and the diseases of modern civilization are 100% related to pathological muscle loss that occurs with aging… AKA sarcopenia.
MUSCLE MASS & STRENGTH
Skeletal muscle is our largest endocrine/immunogenic organ
Strength is independently associated with functional ability and balance
30% loss of strength over 12 years in elderly… restored in 1 year of strength training (can be achieved in weeks with proper training)
BONE DENSITY
Strength reductions precede osteoporosis
Strength increases predict improvements in bone mineral density
Used to be thought due to mechanical loading/stress
Now we know it to be largely due to myosin signaling
You don’t have to risk a fracture to increase bone density
BODY COMPOSITION
It’s not just calories in/calories out
Your body’s tissues in competition
Myokines shift the home-field advantage toward lean muscle
IL-15 leverages the battle
mTOR (build)/AMPK (repair) balanced = restoration of health
We are overfed and inactive so mTOR is disproportionately elevated compared to AMPK
Accelerates aging and shortens life spans
BLOOD LIPIDS
Strength training raises HDL/lowers LDL
Does that because it controls insulin and opposes inflammatory cytokines
HEMODYNAMICS
HIT reduces systemic vascular resistance
Enhanced venous return
Enhanced stroke volume/coronary artery perfusion
Decreased systemic vascular resistance
BLOOD GLUCOSE CONTROL
Your muscle is the largest glucose reservoir in your body (70 in liver/250 muscle)
When you take in more glucose while every store is occupied, the liver has to protect itself, which then turns it into triglycerides and stores it as fat.
One molecule of adrenalin during HIT cleaves off (millions of molecules of glucose) and creates a huge glucose sink.
This invokes the antithesis of the metabolic syndrome, which is an overaccumulation of glucose
AEROBIC CAPACITY
NOT CARDIO
Anaerobic metabolism to generate energy
The way to improve the aerobic subset of your metabolism is by doing hard anaerobic work
HIT, 12-15 minutes, for 30+ minutes beyond you are still pumping lactic acid back to pyruvate and jamming it through the mitochondria. Equals 45 minutes of running
GENE EXPRESSION- Dr Simon Melov
179 genes related to aging that reverted to youthful levels of expression from 26 weeks of strength training
First successful reversal of aging at the genetic level in humans
Based on a strength increase of 50%, which is poor
EPIGENETICS/DNA METHYLATION
Methylation. Train them up for 7 weeks. Detrain for 7 weeks. They come back really fast. This is muscle memory.
BRAIN FACTORS
BDNF… improving this is a big big thing
LIFE EXTENSION: the pace of technology is accelerating largely due to private sector funding.
HUMAN LONGEVITY AND BRAIN SIZE CO-EVOLVED
What promotes our longevity and brain evolution is that we are a species that can produce inter-generational wealth knowledge and transfers.
Ageism is BS, and very wrong.
This is our real value as humans
Stay engaged, stay interested.
AGEISM WILL NOT WORK: the only way forward is increased lifespan, increased health span, and prolonged productivity that matches our evolutionary background. RESISTANCE EXERCISE IS THE WAY.
Money is running out. Medicare/SS are not investments.
WE MUST CHANGE OUR PARADIGM ABOUT HOW WE THINK ABOUT AGING.
EXERCISE CAN SAVE US.
RESISTANCE EXERCISE
Addresses all 10 biomarkers of health and aging
Increases physiological headroom (y-axis)
Bridge to technological advances to come
Increases AUC (y and x-axis)
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