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July 4th, 2022 Workout (Strength Training Portion)
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Tag Archives: Exercise
U-Shaped Association Between Duration Of Sports Activities And Mortality
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Paper referenced in the video: U-Shaped Association Between Duration of Sports Activities and Mortality: Copenhagen City Heart Study https://www.mayoclinicproceedings.org/article/S0025-6196(21)00475-4/fulltext
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/
Physical Activity, Body Weight, And Diet Affect Resting Heart Rate And Heart Rate Variability
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Papers referenced in the video:
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
Metformin Impairs Exercise Training-Related Improvements In Older Adults
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Papers referenced in the video:
Metformin induces muscle atrophy by transcriptional regulation of myostatin via HDAC6 and FoxO3a https://pubmed.ncbi.nlm.nih.gov/34725961/
Metformin blunts muscle hypertrophy in response to progressive resistance exercise training in older adults: A randomized, double-blind, placebo-controlled, multicenter trial: The MASTERS trial https://pubmed.ncbi.nlm.nih.gov/31557380/
Metformin inhibits mitochondrial adaptations to aerobic exercise training in older adults https://pubmed.ncbi.nlm.nih.gov/30548390/
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..
46 Year Old Does 12 High-Quality Pull-ups!
2021 Update: Can I still do 12 Pull-Ups?
SIRT6 Positively Affects The Hallmarks Of Aging And Extends Lifespan
Papers referenced in the video:
Sirtuins, Healthspan, and Longevity in Mammals https://www.sciencedirect.com/science…
Sirt1 extends life span and delays aging in mice through the regulation of Nk2 homeobox 1 in the DMH and LH https://pubmed.ncbi.nlm.nih.gov/24011…
Resveratrol improves health and survival of mice on a high-calorie diet https://pubmed.ncbi.nlm.nih.gov/17086…
Rapamycin, But Not Resveratrol or Simvastatin, Extends Life Span of Genetically Heterogeneous Mice https://pubmed.ncbi.nlm.nih.gov/20974…
Sirt1 improves healthy ageing and protects from metabolic syndrome-associated cancer https://www.nature.com/articles/ncomm…
Restoration of energy homeostasis by SIRT6 extends healthy lifespan https://pubmed.ncbi.nlm.nih.gov/34050…
The sirtuin SIRT6 regulates lifespan in male mice https://pubmed.ncbi.nlm.nih.gov/22367…
SIRT6 in Senescence and Aging-Related Cardiovascular Diseases https://pubmed.ncbi.nlm.nih.gov/33855…
Calorie restriction-induced SIRT6 activation delays aging by suppressing NF-κB signaling https://pubmed.ncbi.nlm.nih.gov/26940…
Ergothioneine oxidation in the protection against high-glucose induced endothelial senescence: Involvement of SIRT1 and SIRT6 https://pubmed.ncbi.nlm.nih.gov/27101…
A Comprehensive Analysis into the Therapeutic Application of Natural Products as SIRT6 Modulators in Alzheimer’s Disease, Aging, Cancer, Inflammation, and Diabetes https://pubmed.ncbi.nlm.nih.gov/33920…
Acute Exercise Leads to Regulation of Telomere Associated Genes and MicroR A Expression in Immune Cells https://pubmed.ncbi.nlm.nih.gov/24752…
The effect of 12-week resistance exercise training on serum levels of cellular aging process parameters in elderly men https://pubmed.ncbi.nlm.nih.gov/32919…
The Impact Of The Microbiome On Lifespan
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?
Resting Heart Rate, Heart Rate Variability: December 2019 Update
In earlier posts, I reported year-over-year improvements for my resting heart rate (RHR), from 51.5 (bpm) when I first started tracking in August 2018 to 48 bpm in November 2019 (https://michaellustgarten.wordpress.com/2019/12/05/resting-heart-rate-heart-rate-variability-still-making-progress/). Did my year-over-year RHR improvement continue in December 2019?
As shown below, in December 2018, my average RHR was 49.5 bpm. In December 2019, it was 47.5! These data are significantly different (p=6.5E-05):
While RHR is one metric of cardiovascular health, heart rate variability (HRV) is another. With a stronger heart, the expectation would be a lower RHR, but a higher HRV. December 2019 was my best month ever for HRV, with an average HRV value of 86.3!
Also note that December 2019’s HRV value is significantly different when compared with December 2018 (p=1.6E-11).
How am I able to continuously improve my RHR, and recently, my HRV? I average 15-20 miles of walking per week, and 3-4 days/week of structured exercise (1 hr/session), including a combination of weights, core, and stretching. My average HR during my structured workouts had been ~105 bpm prior to the past few months, but in November and December 2019 I made more of an effort to minimize rest periods, and included higher reps to keep my exercise HR as high as possible. My goal is to get my RHR to 40 bpm, which is associated with maximally reduced risk of death for all causes (https://michaellustgarten.wordpress.com/2019/02/02/resting-heart-rate-whats-optimal/). Stay tuned for more RHR and HRV data next month!
If you’re interested, please have a look at my book!
Michael Lustgarten 