AUTOPHAGY and EXERCISE: clarification Q&A

This is a clarification video of the previous exercise for longevity.
We'll answer:
1. Should we combine exercise with fasting?
2. Olympic athletes study interpretation
3. My intensity rule of thumb
4. How many exercises am I doing?
The original video:
• AUTOPHAGY ACTIVATION: ...
The 45-minute podcast will be published this Tuesday.
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Study References:
I'm working on a website to include each video with all links, with each page per video.
In the meantime, I ALWAYS show the exact study titles & years and read them aloud. Go to GoogleScholar.com, put the first 4 words only, and the study will come out as the top search, guaranteed. Please double-check me!
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• Longevity Favorites
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Credits: Scott Buckley
Disclaimer & Disclosure: The information in this video and/or at this channel is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge, educational and information from the research and experience of Rimon, who encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
Rimon is not a medical doctor. If there is a contradiction between the advice here to your doctor or local authorities, always go with the doctor and the authorities.
Statements made, or solutions suggested in this video and/or at this channel are not intended to diagnose, treat, cure, or prevent any disease.

[@prepperjonpnw6482]

My partner actually came up with an exercise regime that helped me build lean muscle mass and drop my body fat to below 10%. She recommended that I lift weights 1-2 times per week to develop the muscles I wanted. She then came up with a way to drop my body fat and please her at the same time. I agreed to give it a try and found it also improves mood for both of us. Her plan? In the morning we stay in bed an extra 30 minutes for “activities” before having our coffee and breakfast. We then shower, together. Later just after lunch we engage in more “activities” for various lengths of time. Finally, we go to bed 1-2 hours before we plan on going to sleep and spend time with more “activities” and a quick shower to rinse off before going to sleep. All of that combined with a proper diet which includes some fasting has resulted in me achieving my goals.

[@ToniGromann]

the amount of protein intake needed must be crazy

[@joseph_1925]

Thanks for the info, I know you can't run but some impact exercises are vital for longevity. Studies show martial artists which take regular impact to the legs and arms have the highest bone density in old age , if they continue to practice.

[@kencarey3477]

Peter Atia says hour to 90mn of zone 2 cardio 4 days per week and one to two days of HIT. 2 to 3 days of functional strength

[@bernhardwalther]

Peter Atia said as well that the first impacting factor on health is your level of fitness. You dont need to be elite but really good. For me still sounds like a paradoxe. Being really fit but dont go too intense. I really love your explanations and hope your wife get better.

[@kencarey3477]

@@bernhardwalther exactly

[@wmp3346]

I work out everyday and rarely get muscle soreness. Definitely workout everyday and add movement throughout the day.

[@GamerGrade]

The two week exercise regime suits me perfectly, this means i dont stress out and can fit everything in comfortably! Love those 10 commandments near the end 💯

[@WellnessMessiah]

Thank you, great to me you. I'm just checking your channel :)

[@GamerGrade]

@@WellnessMessiah Thanks! Are you a gamer?

[@T.O.S.O.]

Really good explained .. guess what you wanted to recommend is a LIT combined with HIT .. concerning enduring exercises (Low Intensity Training combined with 3 - or - 4 spikes of High Intensity Training), isn't it! Thx for this informative video and keep on with your great work.

[@WellnessMessiah]

Yes, Possibly. There are so many terms in exercise types and variations where the fundamentals of applying mechanical stress and achieving a response is a very basic one. The stress and type of stress changes. But I think you got me right!

[@MegaW3rd]

As a coach, "form" is useful but I found that its not a absolute for everyone and usually hyper important with people who are less robust; when I see people talking about form its mainly without any foundation. So you're probably fine Simon 👍🏽.

[@canadianvegetable]

I've been wondering about fasting (mimicking winter food scarcity) along with HIIT. In theory, we'd get some systemic autophagy via fasting and localized mitophagy via intense energy needs. It seems a lot of chronic issues build up as energy systems decrease output and fail to maintain systems through societal poor food and exercise habits. If we find/confirm GLYNAC and taurine or perhaps polyphenols acting synergetically with resveratrol I may get optimistic about healthspan!

[@caulfieldmj]

I love the the BODYPUMP exercise. every muscle gets exercised, all within a 1 hour group class 👍 As I get fitter I can gradually increase weight and intensity.

[@WellnessMessiah]

Hey John, sound awesome. Yes, like you said, increasing the bar slightly is key.

[@MoneyStrategiesSOULutions]

Yeah at 24 hr fitness - my ex loves it too!

[@pavelmirov5328]

Give us please a link to the previous video you mentioned. Thanks very much .

[@WellnessMessiah]

Hi Pavel, yes: kzbin.info/www/bejne/oneyaKOrZaubeqc

[@firepowerjohan]

What about high rep resistance training. Say u do 25-100 reps exercises just 1 set but many exercises to be able to workout all muscles. Is high rep good for autophagy just as low rep 3-6 reps?

[@wck2150]

Muscle soreness is highly variable. Typically people that train hard have very little muscle soreness, or at best very temporary DOMS. It is possible that your two week regime is more prone to DOMS. Still exercise is more about health than longevity. There is clearly some relationship but it unlikely to be a simple one.

[@WellnessMessiah]

You're right, this is personalized to my body after trial and error. I hope I clarified that!

[@nihsumi]

I find this true as well. I notice doms when doing a new exercise/movement or it has been a long time since I have worked out. In the past I have used doms as a gauge that I have actually accomplished something in my workout. Perhaps one day there will be a blood test to measure when we have reached autophagy.

[@user-id4xf5mk5c]

I have a question about bio identical hormone therapy and metabolism. I had felt sluggish until receiving the treatment which obviously increased my metabolism. But it seems like you are saying a lower metabolism is better for longevity. Is this a conundrum or did I miss something? I know you cant give medical advice but your opinion matters to me. Thanks.

[@mmccrownus2406]

I suggest you watch "Dead Athletes Don't Lie" by Dr. Joel Wallach. He has a lot of knowledge on the minerals sweated out during exercize and why athletes don't live long

[@anthonylangmead9223]

What is your website?

[@MrBrianDuga]

There was another podcast asking the question, “what about muscle mass as it relates to all cause mortality?” This talks about how in events like a broken hip, lack of muscle mass works against a positive outcome. Would it then make sense to consider pulsing mTOR and Autophagy.

[@WellnessMessiah]

Yes. In my mTOR video, I did suggest eating a bit of excess protein once a week in a day of exercise. I think it sits well with what you've just said. We want sometimes mTOR up every once in a while- especially when recovering from an intense exercise. The rest of the time - mTOR down.

[@WellnessMessiah]

The original video: kzbin.info/www/bejne/oneyaKOrZaubeqc The 45-minute podcast on my exercise routine will be published this Saturday. Patreon & Bonuses: www.patreon.com/WellnessMessiah

[@malikmatatv.1476]

High protein diet is needed when you age at 65 and up... It will help longevity at that age...

[@patrickvanmeter2922]

I'm 81 and have been all over this subject for years. I have found I need enough protein to maintain the muscle mass on my own body. I make know attempt to increase my muscle mass with more protein and in fact, I have found less is better for me. As a person gets older, our priorities change. I had a hard time making the transition from a fitness fanatic to a longevity fanatic. I have been full circle from a powerlifter and bodybuilder and back to a human being. I would suggest you do the research on yourself. Most of the information out there wasn't done on geriatrics like me. That said, even old people are different. If I was to condense everything I have learned into one recommendation to live longer than average, it would be to get skinny and stay that way.

[@malikmatatv.1476]

@@patrickvanmeter2922 do you know Banila Jacinto a 85 year old crossfit player? And still active today. You don't have to choose between longevity and fitness because there the same.. you can eat more protein and live long as you age .

[@oolala53]

@@malikmatatv.1476Everyone over 60 lives as long as they age no matter how much protein they eat.

[@path1024]

@@patrickvanmeter2922 Powerlifters and bodybuilders are human beings. Just sayin'.

[@dahl121]

Hi I am an elite runner. Running 90- 100 miles a week and realized ny conditions isn’t that good for longelivity. Do you do consultation? I would love to have a session on this.

[@path1024]

Just sounds like you have to stop running for long enough periods to get a bit back out of shape so the next time you're breathing hard again. I know nothing. Don't listen to me.

[@jackbuaer3828]

In the study in the video, with respect to males, marathon running beat out the high jumpers life expectancy overall by 25%, Observed-expected survival in the study for high jumpers ( 3.7 years for men) and marathon runners (4.7 years for men)

[@WellnessMessiah]

Yes Jack good observation. I focused here on sprinters vs high jumpers. The issue they didn't check female marathoners. And over time, the high jumper beat the marathoners (in average they didn't not in males). Check the graph too. In addition, as I explained here, much of the longevity boost of marathon runners has to do with their small size, weight, and extremely low body fat compared to other athletes. Therefore, their exercise benefit is overstated as a result, it: kzbin.info/www/bejne/oneyaKOrZaubeqc

[@lmc4964]

High jumpers presumably give up their sport in their 30's? whereas people can run or cycle into their 60's or 70's, also initially there will be an element of self selection based on body type.

[@BigPictureYT]

Wind sprints are the kind of sprinting you were recommending. Wind sprints are short bursts of sprinting interspersed with walking. There are lots of videos teaching you how to do wind sprints.

[@lmc4964]

not heard of that term before, will look that up, my intuitive version of this was going to a local sports field and sprinting the short side 10 times or so and incorporate some things like backwards running or some of the running drills people do.

[@BigPictureYT]

​@@lmc4964"An elite sprinter can only run for 6 to 8 seconds at maximum effort before starting to slow down" "In efforts lasting fewer than 10 seconds, your body uses an anaerobic system called ATP-CP (Adenosine Triphosphate-Creatine Phosphate) system. This provides immediate energy through the breakdown of two high-energy phosphates that are stored in your muscles." I sprint for three seconds and then walk until I am no longer huffing and puffing. Remember that exercise breaks down your muscles. Muscles are built during rest and recovery.

[@lmc4964]

@@BigPictureYT how many rounds of 3 seconds might you do? do you mix anything else in? I could see it as a chance to mix in jumps or a bit of skipping and the like

[@Exodus26.13Pi]

The Rebounder is the answer you've been looking for.

[@furiousdoe7779]

Go into Far Infra Red and repair of tissue

[@yabonjin]

You don't mention the negative effects of alcohol in 2 podcasts I heard or your '10 commandments' I think the 1 drink /day guideline is too high (from experience). Your thoughts? I see a lot of friends who are slow, obese, and aging early and I think alcohol is a big part of it.

[@phoreal9273]

For me, fasting will not work since I get headaches and lethargy whenever I am hungry

[@yabonjin]

What is the origin of the X axis on your longevity chart? I don't think 0 is age 0 as the charts for longevity for the athletes start to fall off before they reach the age you can call them athletes.

[@franciscogonzalezramirez5033]

Well, I don't totally agree with what you say about exercise and longevity. Of course, I am not as well documented as you are and I do think what you're saying makes sense (train HIIT, not so often, recover properly, repeat). But I just want to point out that there have been instances of bodybuilders who have lived well beyond their 90s. For example, Manohar Aich, an Indian bodybuilding champion who lived for 105 years. Also, other sports enthusiasts who exercised plenty like Jack LaLanne who lived beyond his 90s (he'd train 2 hours every day), and the Mighty Athom's son who was still performing acts of strength feats also over 90 years old (he outlived his father, so genes may be out of the question). Bill Pearl is another living example of this. Grip strength and muscle mass are also related to longevity (I don't have a specific study name for that but they're easy to find, in case you don't know them). So yeah, I see why a steroid-stuffed bodybuilder monster may not live that long, or a Marathon runner who overtaxes his body, or Cross-fitters who just demand way too much of their bodies, but I don't think strength training and muscle growth are negative for longevity if trained in different ways from the one you're proposing---which is not what you said, I am well aware of that, but the claim about building muscle being contrary to longevity seems a little exaggerated to me.

[@path1024]

He didn't say they die earlier, he said it didn't help them live longer. People live to those ages anyway... anecdotes aside.

[@edwhite2255]

Is there any way to measure autophagy?

[@jackbuaer3828]

To my knowledge, there is no commercially available test that you could order from a local provider or lab. I am not sure what you would do with the test result. I don't think anyone knows the ideal amount of autophagy. As with most things, too much is likely harmful and too little is likely harmful. To my knowledge, there are no defined standards as to what one would be aiming for. There are lots of common tests that people are not using for maximizing longevity to the fullest extent. Actually, almost no one is using these common inexpensive tests for this purpose We have suggested low all cause mortality ranges for the standard tests (as suggested by multiple studies) , which by the way are not lab references ranges. Before worrying about one's autophagy level, why not first try working to get into the lowest all cause mortality range for BP, CBC tests, lipid panels, CRP and homocysteine. By the way, in all likelihood your MD will not know the lowest all cause mortality ranges for any of the above tests except BP. You will have to do some research to figure out lowest all cause mortality ranges. Dr. Michael Lustgarten's channel and blog reports on ranges found in studies.

[@WellnessMessiah]

Not currently. But you can easily track hypoxia which is the strongest activator of autophagy.

[@___Anakin.Skywalker]

What's the test to do that

[@edwhite2255]

Would that be simply measuring O2 saturation with finger oxymeter?

[@path1024]

@@edwhite2255 I think it's called breathing hard and having your heart pumping. ;)

[@RafaelBirkner]

this study mentioned here could be just a proof that sports which benefit the least from anabolic steroids are healthiest (jumping is a perfect example)

[@path1024]

Jumping seems like it fits better into HIIT and that is probably why.

[@antonystringfellow5152]

Some excellent points made here, though I'm not sure fasting is necessary and I personally wouldn't do it. I remember reading the result of a study on supplemental Alpha-ketoglutarate, where it was found that the supplement dose given had the same effect on the body as fasting, when it was taken by those not fasting. However, in the group that was fasting, it had no measurable effect. So, here it seems we have an either/or choice - rather than an additive effect. I suspect the same may apply in other areas of health too - especially where dietary supplements are concerned. I notice that most studies done on the various natural compounds and minerals only use one substance at a time or in a few cases, two that may be synergistic but that's usually the limit. This being the case, there are probably many combinations of supplements and/or actions that result in one of the following: 1. An additive effect that is too extreme, resulting in more harm than good. 2. One maxing out the body's response so that the other/s have zero additional effect. 3. One actually cancelling out the effects/benefits of the others. Re that last one: Many people take supplements that reduce the risk of cancer but also take a NAD+ precursor and/or CD38 inhibitor. Both of these actually help cancer cells to thrive and grow more rapidly - the inflammatory enzyme, CD38, metabolises NAD, thereby starving cancer cells of energy. This whole area is extremely complex (almost impossible to exaggerate how complex) and is still mostly poorly understood, even by experts in the field. That being the case, theories about what should work are of little use - what has actually been shown in scientific studies is far more reliable. And in most cases, moderation is adviseable.

[@WellnessMessiah]

Hi Antony, good points. Making things that make us happy fits too. Fasting makes me happy, until I feint :)

[@jackbuaer3828]

As far as we know, the area is poorly understood by everyone, including all experts.

[@iconoclast1399]

Hi Anthony I have been impressed with your analysis of the longevity topic and disappointed in Rimon's very brief reply. I am interested in what you do personally and what your background is. Cheers Tim

[@jackbuaer3828]

I agree with you that the study is likely inapplicable to longevity, but nevertheless you seem to be making arguments based on it to support your theory on HIIT and longevity. Here is why I don't think the study supports your theory that HIIT is ideal for longevity 1 The male marathoners beat out male high jumpers. 2. High Jumping is not HIIT and does not approximate HIIT exercise. In fact, in many ways it is the opposite of HIIT. If you ever watched High Jumpers compete, they're not out of breath at any time during competitions , they're not in a hypoxic state, and their hearts are not racing / redlining. Furthermore, they're training hours per day. The High Jumping model arguably supports a high step count, in combination with some plyometrics and not HIIT. 3. While you mention that high jumper longevity increases over time, it's unlikely that people do high jumping over time. I doubt people are doing high jumping in advanced ages, whereas there is a reasonable chance that marathoners are running at older ages. To the extent that high jumpers gain longevity over time, my guess is that this because they are lean people to begin with. 4. Long endurance activities in Males such as the Tour De France have beat out high jumping, marathon racing, and sprinting. . "One analysis compared 834 cyclists who rode the Tour de France from the 1930s-1960s and found that they lived, on average, eight years longer than the general population. Another study examined all 786 French competitors in the Tour from 1947-2012 and found they lived on average six years longer." Does endurance cycling help you live longer?, BBC News, May 27, 2014 Don't get me wrong, I think HIIT is good, but it may be inferior to other forms of exercise for longevity. My guess is that daily activity level of at least 8000 steps is more important than a twice a week HIIT session for longevity.

[@WellnessMessiah]

Hi Jack good points. I have a bunch of other 10 studies on HIIT increasing longevity. There is no doubt in my mind that intensity-> autophagy-> longevity. You're smart enough, and I'm sure you know what you're doing.

[@jackbuaer3828]

@@WellnessMessiah Thanks! I certainly don't know the answers with respect to longevity (and probably never will.) I read a lot, and have theories, which certainly could be wrong. Nevertheless, I like to share my analysis and theories, so people could either expand upon them or poke holes at them. My opinions and theories evolve and change over time. So my views are not fixed. At times I like to argue both sides of an issue because it helps me learn more. Hopefully, no one takes offense.

[@danielm.5636]

Why not do full body (30 to 45 minutes)one time every 4-5 days? Have time to recover and progress. Sprinters take more steroids than jumpers. Almost 90% of all Olympic athletes take gear, rest has very good genetics. So it is irrelevant study for us, usual people. Best sport for longevity is tennis and badminton!

[@WellnessMessiah]

Hi Daniel, I'm very lazy, as I said. you have good points about the study.

[@robinsierra1029]

Would high intensity dancing work for full body 30 minute exercise? Thank you

[@KenOtwell]

Can you just simplify and list your days/times/intensity/ and exercises? I'm not following all your details.

[@KirstiCheetahh]

Use fat (keto nutrition) as energy for exercise, not glucose! Ketones protect against muscle loss. I am 53, woman, run and jump a lot (playing tennis and doing gym). No problem on the joints. Only inflamed joints, from eating carbs, sugar and seed oils, get damaged and do not heal properly. My idea on #8: Do not eat carbs and you do not get blood sugar and insulin spikes is better!

[@jackbuaer3828]

Tennis, which is not HIIT, appears to beat out all forms of exercises in terms of longevity in the Copenhagen study and other studies. The Copenhagen study suggests 2- 4.5 hours per week of leisure exercise activity as being the sweet spot for activity level and to keep it under 10 hours per week. "During the follow-up period of 25 years, we registered 4448 deaths. The Figure shows the adjusted all-cause mortality and the survival increase associated with the 8 different sports. The following multivariable-adjusted life expectancy gains were found compared with sedentary lifestyle: tennis, 9.7 years; badminton, 6.2 years; soccer, 4.7 years; cycling, 3.7 years; swimming, 3.4 years; jogging, 3.2 years; calisthenics, 3.1 years; and health club activities, 1.5 years. The hazard ratios (HRs) for other sport activities were 0.66 (95% CI, 0.57-0.77) and 0.76 (95% CI, 0.65-0.89) in model A and B, respectively. "Low social network was a risk factor for all-cause mortality, but did not attenuate the association between the different sports and mortality. When we restricted the analysis to only individuals with a university degree, the ranking of various sports according to HRs remained largely unchanged, although the 95% CIs were wider due to smaller" "For example, previous epidemiological studies consistently show that education is strongly positively associated with life expectancy.52 We have tried to address this issue by comparing the mortality risk across the 8 sports for individuals with a university degree, and tennis play" "For each of the 8 sports, a Cox proportional hazards regression analysis with age as timescale and delayed entry was performed with sedentary individuals as the reference group. Participants reporting not being sedentary and not participating in a sport were included in all Cox regression analyses, but results were not reported for this group. Adjustment was done in 2 steps. Model A included adjustment for age, sex, and weekly volume (total duration) of all LTPA; model B included adjustment for age, sex, weekly volume of all LTPA, smoking, education, income, alcohol drinking habits, and diabetes mellitus. In an additional analysis, social network was added to model B as a potential confounder. A sensitivity analysis with stratification on educational level was performed to eliminate potential social status confounding between the sports. The assumption of proportionality in the Cox regression models was tested with the Lin, Wei, and Ying score process test.37 Misspecification of the functional form of total volume was tested by plotting this continuous covariate against the cumulative residual and comparing it to random realizations under the model." Schnohr P, O'Keefe JH, Holtermann A, Lavie CJ, Lange P, Jensen GB, Marott JL. Various Leisure-Time Physical Activities Associated With Widely Divergent Life Expectancies: The Copenhagen City Heart Study. Mayo Clin Proc. 2018 "Compared with the reference group of 2.6 to 4.5 hours of weekly leisure-time sports activities, we found an increased risk for all-cause mortality for those with 0 hours (hazard ratio [HR], 1.51; 95% CI, 1.29 to 1.76), for those with 0.1 to 2.5 hours (HR, 1.24; 95% CI, 1.05 to 1.46), and for those with more than 10 hours (HR, 1.18; 95% CI, 1.00 to 1.39) of weekly leisure-time sports activities. These relationships were generally consistent with additional adjustments for potential confounders among subgroups of age, sex, education, smoking, alcohol intake, and body mass index, when the first 5 years of follow-up were excluded, and for cardiovascular disease mortality" Schnohr P, O'Keefe JH, Lavie CJ, Holtermann A, Lange P, Jensen GB, Marott JL. U-Shaped Association Between Duration of Sports Activities and Mortality: Copenhagen City Heart Study. Mayo Clin Proc. 2021

[@jameskaft5233]

was swimming included in the 8 sports?

[@jackbuaer3828]

@@jameskaft5233 Yes. It's in the material I quoted in my original comment. Tennis beat swimming and jogging by about 6 years.

[@WellnessMessiah]

Very interesting study! I will keep it in my study archive.

[@jameskaft5233]

@@jackbuaer3828 Thank you man . But I wonder how is this even possible? I am an amateur swimmer and I experience all the benefits myself.. very strange..tennis and Badminton? what the heck man !! Right?

[@jackbuaer3828]

@@jameskaft5233 I can come up with theories, but I don't know why tennis came out on top. It could have something to do with hand, eye coordination, the requirement to be agile (changing directions in response to a stimulus), strategic thinking (where to place the ball) while engaged in physical activity, or a host of other reasons This was not the only study whereby Tennis came out on top in terms of longevity. I tend to believe you that one should concentrate on the sports and exercise that they love doing. If you're having fun swimming, I would keep doing that.

[@jackbuaer3828]

While HIIT is good, it may not be the best form of exercise for boosting NAD. In my opinion, Exercise is likely more effective than supplements for boosting and utilizing NAD in Humans. Based upon the papers below, I also question whether NAD boosting supplements such as NMN, NR, or Niacin etc. are desired or necessary if exercise alone does the trick. Exercise has many supporting papers with respect to healthspan improvements and reductions in mortality. The same cannot be said for supplements. References follow: " It was reported that aerobic exercise training increased NAMPT abundance 12% and 28% in young and older individuals, respectively, whereas resistance exercise training increased NAMPT abundance 25% and 30% in young and in older individuals, respectively. (NAMPT provides the mechanism to recycle NAD in human metabolism so it is not depleted as much) . I Incidentally, it was reported that HIIT did not increase NAMPT. "A separate cohort of young and old people, levels of NAMPT, NRK1, and NMNAT1/2 in abdominal subcutaneous adipose tissue were not affected by either age or 6 weeks of high-intensity interval training." de Guia RM, Agerholm M, Nielsen TS, Consitt LA, Søgaard D, Helge JW, Larsen S, Brandauer J, Houmard JA, Treebak JT. Aerobic and resistance exercise training reverses age-dependent decline in NAD+ salvage capacity in human skeletal muscle. Physiol Rep. 2019 Jul;7 In this paper it was reported by a third party that NAD+ was more than doubled in muscle cells following ten weeks of resistance training, restoring levels in older people to that of college-aged individuals. Lamb DA, Moore JH, Mesquita PHC, Smith MA, Vann CG, Osburn SC, Fox CD, Lopez HL, Ziegenfuss TN, Huggins KW, Goodlett MD, Fruge AD, Kavazis AN, Young KC, Roberts MD. Resistance training increases muscle NAD+ and NADH concentrations as well as NAMPT protein levels and global sirtuin activity in middle-aged, overweight, untrained individuals. Aging (Albany NY). 2020 "While there was a considerable difference in NAD+ levels between the young adults and the normally active older adults, trained older adults were almost on par with the young group. The physically impaired older adults fared the worst, with the lowest levels of NAD+ recorded. The researchers also plotted NAD+ levels against physical activity in individual participants and found a strong correlation between the two." Seniors that did 13,000 steps or more daily had the highest NAD levels in this study. It might not be possible to perform 13,000 steps daily if one does true HIIT due to exhaustion Source : NAD+ Levels Are Correlated with Physical Activity in Humans This research confirms what has been long suspected, LifespanIO, by Arkadi Mazin, February 22, 2022 In a study published in Nature Aging, a group of scientists has shown that NAD+ levels are correlated not only with age but with physical activity, with elder athletes rivaling normal young adults Janssens, G.E., Grevendonk, L., Perez, R.Z. et al. Healthy aging and muscle function are positively associated with NAD+ abundance in humans. Nat Aging 2, 254-263 (2022).

[@path1024]

He seemed to be focused on lifespan, not healthspan. Autophagy is supposed to slow aging because your cells aren't dividing as often. I didn't get the impression that it's supposed to make you healthier.