CATEGORY

The Long Road Ahead

Exercise might be the most potent “drug” we have for extending the quality and perhaps quantity of our years of life. My framework for exercise is built upon four pillars: stability (the foundation), strength, aerobic / zone 2 training, & anaerobic / zone 5 training.

Below is a compilation of clips, articles, and podcast focused on exercising through the lens of longevity, and how to train for, what I like to call, the “Centenarian Olympics.”

03 Dec
Diabetes, Exercise, Hormones

Testosterone Replacement Therapy Improves Metabolic Biomarkers and Can Reverse Type 2 Diabetes

In this article we will be reviewing studies that investigate the impact of optimal testosterone on metabolic markers such as fasting glucose, fasting insulin, HbA1c, and triglycerides (explaining the importance of these markers as we go). We will look at a meta-analysis, one study from this meta-analysis and then a large study on using testosterone for the treatment and prevention of type 2 diabetes. As we dissect this literature we will also look at optimal dosing regimens and why some of the studies do this sub optimally.

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02 Oct
Exercise

Strengthening Hip Muscles for Injury Prevention

In my relentless pursuit of optimal physical fitness and injury prevention, I’ve learned the hard way about the importance of targeting specific muscle groups that are often overlooked in traditional training regimens. As a passionate and dedicated runner, I’ve experienced firsthand the consequences of neglecting certain muscle groups. My journey sheds light on the significance of focusing on the often-neglected hip muscles, specifically the hip abductors and flexors, to prevent injuries and maintain peak lower body health.

The Neglected Muscles: In the world of running, it’s all too common to become one-dimensional in our training, focusing primarily on building strength in the quadriceps, glutes, and hamstrings while unintentionally neglecting the hip abductors. This neglect can lead to the development of a tight tensor fasciae latae, causing excruciating IT band pain. My personal experience and research findings from studies available on PubMed have illuminated the undeniable association between weak hip abductors and a range of lower extremity injuries. These injuries can include hip fractures, knee injuries, and even ACL tears, emphasizing the importance of holistic training.

The Crucial Role of Hip Flexors: Among the often-overlooked hip muscles are the hip flexors, specifically the psoas and iliacus muscles, collectively known as the iliopsoas. These robust muscles play a vital role in lifting your leg when you stumble, helping to save you from a potential fall. Recent studies, such as one conducted in South Korea, have revealed a significant decrease in the volume of the psoas muscle in elderly individuals who’ve experienced hip fractures. This eye-opening finding has further emphasized to me the critical importance of maintaining both the strength and flexibility of these hip muscles to prevent potentially life-altering injuries.

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03 Aug
Exercise

The Lowdown on Exercising for Longevity

There is a powerful treatment that effectively delays the onset of death and preserves healthspan. This treatment is called exercise, and no other treatment or drug rivals its ability to prevent chronic illness.

The problem: it requires consistent effort and commitment over time and the myriad benefits of exercise cannot be packaged and sold as a medication. However, the long-term benefits of regular exercise, such as improved cardiovascular health, lower blood pressure, stronger muscles and bones, and better mental health, far outweigh the effort required to maintain an active lifestyle. These benefits also reduce the reliance on medication to prevent chronic diseases from developing.

The emerging science of longevity and optimising healthspan has seen increasing interest in both scientific and public forums. Much of the hype around longevity has surrounded advances in biology, with suggestions that pharmacological agents could target cellular aging processes and slow aging. There is little evidence to suggest this. There is however, evidence that exercise impacts both lifespan and healthspan. This becomes increasingly evident when reviewing the scientific literature on the impact of exercise on health parameters associated with aging.

The beauty of exercise is that it targets the whole human synergistically: from cellular processes through to multiple body systems and organs. The outcome of the right exercise prescription is an upgrade toward superior physiological and anatomical health. This upgrade comes with countless benefits, including suppressing the pathogenesis of all the major leading causes of death e.g. cardiovascular disease and cancer.

In this extended article on endurance training for longevity, I’ll be breaking down the profound effect of improving cardiorespiratory fitness on lifespan.

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