In Episode 3 of the Lifespan Podcast, Dr. David Sinclair and Matthew LaPlante dive deeply into the science of non-dietary interventions that mimic adversity and promote health. They begin by highlighting how different types of physical activity (i.e., low-intensity aerobic exercise, high-intensity aerobic exercise, and weight training) protect against age-related disease and enhance longevity. David and Matthew additionally highlight the latest evidence behind hyperbaric oxygen therapy, cold therapy, and heat therapy. As they discuss different adversity mimetics, they also explain how these interventions influence aging at the molecular and physiological levels. #Exercise #DavidSinclair #Longevity Thank you to our sponsors: Athletic Greens - https://athleticgreens.com/sinclair Levels - https://levels.link/sinclair InsideTracker - https://insidetracker.com/sinclair Our Patreon page: https://www.patreon.com/davidsinclair Lifespan book: https://amzn.to/3sUqurT Dr. David Sinclair Social: Instagram - https://www.instagram.com/davidsinclairphd Twitter - https://twitter.com/davidasinclair Facebook - https://www.facebook.com/davidsinclairphd Matthew LaPlante's Social: Twitter - https://twitter.com/mdlaplante Timestamps: 00:00:00 Introducing Episode Three: Exercise Hot Cold 00:01:01 A Pernicious Element Called Iron (Fe) 00:02:46 A Quick Primer on Free Radicals 00:05:42 Review of Dietary Takeaways 00:07:01 Acknowledging the Sponsors 00:09:32 Biological Adversity and the Survival Circuit 00:13:24 Survival Sensors (i.e., mTOR, AMPK, and Sirtuins) and Communicators (e.g., Insulin) 00:17:25 Get Off Your Butt 00:19:40 Exercise Protects against Disease and Mortality 00:21:17 Daily Step Count and Walking After Eating 00:22:33 Exercise Activates AMPK and Creates More Mitochondria 00:24:03 Vigorous Exercise, Hypoxia, and the Electron Transport Chain 00:28:19 Exercise Increases Glucose Sensitivity and Stimulates Blood Vessel Formation 00:32:13 The Epigenome and Biological Age are Impacted by Exercise 00:36:43 How to Measure your Biological Age 00:37:31 Exercise Recommendations 00:39:28 Wearables and Individualized Health Tracking 00:43:14 The Importance of Weight Training 00:46:08 Physical Activity and Senescent Cells 00:48:01 Exercise Wrap-up and Takeaways 00:49:47 Hyperbaric Oxygen Therapy (HBOT) 00:57:24 Cold Therapy 01:03:50 Applying Heat 01:07:04 Adversity Mimetics Produce Endorphins 01:08:07 A Basic Protocol for Mimicking Adversity 01:10:04 Next Week’s Episode: Molecules and Supplements 01:10:45 Options for Subscription and Support Links: A single mutation doubles lifespan in worms: https://go.nature.com/33QhCsV Extending lifespan in yeast with one mutation: https://bit.ly/3FSDf9n Daily step count and health outcomes: https://bit.ly/3ruVlsD Reversing vascular aging in mice: https://bit.ly/3rwCYDz Aerobic exercise is linked to a lower biological age: https://bit.ly/33pQTUf A lifestyle and diet intervention decreases biological age: https://bit.ly/3fzyuqi An epigenetic clock that predicts time-to-death: https://bit.ly/3rz4yAp Ultra-cheap age prediction: https://bit.ly/3nFeTto Exercise decreases biomarkers of cellular senescence: https://bit.ly/3AbYSQC Telomere length is increased by hyperbaric oxygen therapy: https://bit.ly/3Aff57x Hyperbaric oxygen therapy improves cognitive performance: https://bit.ly/3GGCzoL A cold temperature promotes longevity in worms: https://bit.ly/3FHy7om Sauna bathing, mortality, and cardiovascular risk: https://bit.ly/33P09RC Please note that Lifespan with Dr. David Sinclair is distinct from Dr. Sinclair's teaching and research roles at Harvard Medical School. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Lifespan with Dr. David Sinclair podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Special thanks to our research assistants, Adiv Johnson & Sarah Ryan.