Category Archives: Exercise

Lung Muscle Training: Did It Improve Or Worsen Lung Function?

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Papers referenced in the video:
Spirometry Reference Equations for Central European Populations from School Age to Old Age
https://pubmed.ncbi.nlm.nih.gov/23320075/

A Physiology Clock for Human Aging
https://www.biorxiv.org/content/10.1101/2022.04.14.488358v1.full

An Integrated, Multimodal, Digital Health Solution for Chronic Obstructive Pulmonary Disease: Prospective Observational Pilot Study
https://pubmed.ncbi.nlm.nih.gov/35142291/

Time-efficient, high-resistance inspiratory muscle strength training for cardiovascular aging
https://pubmed.ncbi.nlm.nih.gov/34389471/

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Exercise Timing Is Associated With All-Cause Mortality Risk

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Paper referenced in the video:
Associations of timing of physical activity with all-cause and cause-specific mortality in a prospective cohort study
https://pubmed.ncbi.nlm.nih.gov/36805455/

50kg (110 lb) Overhead Press

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Stats:
50 years old next month

68kg (149 lbs) body weight this morning

Lift performed on 12/26/22

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Resting Heart Rate And Heart Rate Variability: What’s Optimal, 1,502 Days of Data

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Papers referenced in the video:
Biological aging of human body and brain systems
https://www.medrxiv.org/content/10.1101/2022.09.03.22279337v1

Relation of high heart rate variability to healthy longevity
https://pubmed.ncbi.nlm.nih.gov/20381674/

Heart Rate Variability and Exceptional Longevity
https://pubmed.ncbi.nlm.nih.gov/33041862/

Inter- and intraindividual variability in daily resting heart rate and its associations with age, sex, sleep, BMI, and time of year: Retrospective, longitudinal cohort study of 92,457 adults
https://pubmed.ncbi.nlm.nih.gov/32023264/

Heart rate variability with photoplethysmography in 8 million individuals: a cross-sectional study
https://pubmed.ncbi.nlm.nih.gov/33328029/

How Many Steps Per Day Is Associated With Reduced Risk Of Death For All Causes?

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Paper referenced in the video:

How many steps a day to reduce the risk of all-cause mortality? A dose–response meta-analysis https://pubmed.ncbi.nlm.nih.gov/34808011/

Which Gut Bacteria Are Associated With Poor Health, And How Can We Limit Them?

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Papers referenced in the video:

Human microbiome: an academic update on human body site specific surveillance and its possible role https://pubmed.ncbi.nlm.nih.gov/32524…

Taxonomic signatures of cause-specific mortality risk in human gut microbiome https://pubmed.ncbi.nlm.nih.gov/33976…

The Role of Short-Chain Fatty Acids From Gut Microbiota in Gut-Brain Communication https://pubmed.ncbi.nlm.nih.gov/32082…

Inhibiting antibiotic-resistant Enterobacteriaceae by microbiota-mediated intracellular acidification https://pubmed.ncbi.nlm.nih.gov/30563…

Short chain fatty acids in human large intestine, portal, hepatic and venous blood https://pubmed.ncbi.nlm.nih.gov/3678950/

Age-Associated Changes in Gut Microbiota and Dietary Components Related with the Immune System in Adulthood and Old Age: A Cross-Sectional Study https://pubmed.ncbi.nlm.nih.gov/31370…

The microbiome of professional athletes differs from that of more sedentary subjects in composition and particularly at the functional metabolic level https://pubmed.ncbi.nlm.nih.gov/28360…

Exercise Alters Gut Microbiota Composition and Function in Lean and Obese Humans https://pubmed.ncbi.nlm.nih.gov/29166..

Quantifying Biological Age: Blood Test #5 in 2020

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My latest blood test results are in-how’s my biological age?

In the video I discuss my dietary approach prior to my latest blood test, the blood test results, and my plan to improve them with diet going forward.

The Impact Of The Microbiome On Lifespan

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Germ-free mice (animals don’t have a microbiome) live longer than microbiome-containing mice, but it’s impractical for people to live in a bubble for their entire lifespan. As a more practical approach, which microbiome-derived factors impact lifespan, and can they be modified?

Dietary supplementation with acarbose increases lifespan, and one reason for that may involve reduced circulating levels of glucose, but the other side of that story involves increased gut bacterial production of short chain fatty acids (SCFAs). Whether acarbose will increase lifespan in people is unknown, and with the goal of increasing lifespan, are there other ways to increase SCFAs?

Is Weight Loss Driving Improvements For Resting Heart Rate And Heart Rate Variability?

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Consistent exercise training would seem like the obvious choice to reduce resting heart rate (RHR) and to increase heart rate variability (HRV). Are there other factors that can impact these variables? Body weight and daily calorie intake may affect RHR and HRV, and in the video I present 700+ days of data for these correlations.