Key Takeaways: Aim for regular moderate intensity exercise: Uses and builds low twitch muscle fibers. These fibers have the highest number of mitochondria – you want more of them. These fibers also help clear lactate. More low twitch fibers =
High Intensity Training As you get older -> diminishing exercise capacity -> more robust and hard exercise. Dynamic endurance (interval training) – acidosis, oxygen debt – no warm-up…: Running. Speed and strength. Beach, hill or track. 2 session per week.
Summary Stress: adaptive response to situations that pose demands, constraints or opportunities. Homeostasis: low stress. Stressors challenge homeostasis: stress response. Return to homeostasis: recovery, return to low stress. Or inability to return to homeostasis: exhaustion, chronic stress. Stressors: wide variety.
Breathing: (“The Oxygen Advantage“) CO2 drives the intake and uptake of oxygen: You breathe primary to eliminate excess CO2 from the body. The Bohr effect: oxygen is released in the presence of CO2. Exercise lowers oxygen (hypoxia) and increases CO2
Avoid or do less. Reduce harm by removing things, rather than adding to it. May not make sense to add supplements: Figure out. Measure, test to identify specific (genetic) requirements (see “Tests“). Determine proper brand of supplement (reputation, ingredients, etc.).
Three forms of nutrition restriction. Time restriction (when you eat). Caloric restriction (how much you eat). Diet restriction (what you eat). Crude approach Technical macro-nutrients approach. (“FoundMyFitness — Peter Attia“) Proteins: up to level needed to maintain muscle mass. Carbs:
Three forms of nutrition restriction. Time restriction (when you eat). Caloric restriction (how much you eat). Diet restriction (what you eat). Figure out what type of foods to avoid or do less of. Fructose – moderate (dose control). (“Nutrition —
Master regulator of metabolism. Restores energy balance during metabolic stress. Activated by depletion in ATP supplies. Low glucose, heat shock, and other energy stresses. ATP -> donates phosphor -> ADP -> donates phosphor -> AMP. Energy stresses show up as
Key Takeaways: Fructose and glucose are very similar simple carbohydrates. Fructose is found in fruits and vegetables. Glucose is made by plants, mostly consumed in bonded form (lactose, starch, etc.). Fructose and glucose play a role in the storage and
Summary Introduction. Ageing and disease. Nine Hallmarks of Ageing. Genomic Instability. Telomere Attrition. Epigenetic Alterations. Cellular Senescence. Deregulated Nutrient Sensing Mitochondrial Dysfunction. Stem Cell Exhaustion. Loss of Proteostasis. Altered Intercellular Communication. Ageing and Cognitive Diseases. Ageing and Dietary Restriction (DR).