Conquer Aging or Die Trying Podcast, Episode #1: Crissman Loomis (@Unaging.com)

Join us on Patreon! / michaellustgartenphd
Discount Links:
Epigenetic, Telomere Testing: trudiagnostic....
Use Code: CONQUERAGING
NAD+ Quantification: www.jinfiniti....
Use Code: ConquerAging At Checkout
At-Home Metabolomics: www.iollo.com?ref=michael-lustgarten
Use Code: CONQUERAGING At Checkout
Oral Microbiome: www.bristlehea...
Enter Code: ConquerAging
At-Home Blood Testing (SiPhox Health): getquantify.io...
Green Tea: www.ochaandco....
Diet Tracking: shareasale.com...
If you'd like to support the channel, you can do that with the website, Buy Me A Coffee: www.buymeacoff...
Conquer Aging Or Die Trying Merch! my-store-d4e7d...

[@conqueragingordietrying1797]

Crissman Loomis is a former AI programmer, mathematician, health and longevity researcher, and the owner/operator of unaging.com Timestamps: 0:00 Intro 1:08 5 Lifestyle Factors That Increase Life Expectancy To Around 90y 4:08 All-Cause Mortality (ACM) Data As A Guide To Potentially Get Beyond 90y 5:30 Incorporating Biomarkers Of Organ And Systemic Function For More Specificity 7:50 Optimizing Exercise Dosage 10:38 Using Biomarkers As A Strategy To Optimize Exercise Dose 12:00 Mike's Exercise Specifics 16:05 Criss's Exercise Dose 16:30 Titrating Exercise Dose 30:11 Mobility, Flexibility, Balance Training 35:35 Mobile Phenotype/Youthful Movement Pattern 39:25 Criss's Diet 43:45 Is Calorie Restriction More Important Than Diet Composition? 54:45 Fasting 56:20 BMI Greater Than 25 Is Optimal Based On ACM Data? 1:00:30 Increased Lifespan With Fasting + CR + Circadian Alignment 1:09:30 Criss's Marathon Training-Impact on CV Biomarkers? -------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- Papers referenced in the video: Mortality rate and longevity of food-restricted exercising male rats: a reevaluation (Exercise increases average, but only CR increases average and maximal lifespan) pubmed.ncbi.nlm.nih.gov/9049716/ Female and male US Olympic athletes live 5 years longer than their general population counterparts: a study of 8124 former US Olympians pubmed.ncbi.nlm.nih.gov/32727712/ Impact of Healthy Lifestyle Factors on Life Expectancies in the US Population pubmed.ncbi.nlm.nih.gov/29712712/ Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis (Lowest ACM risk for 75 minutes, but an increased ACM risk for greater than 170 minutes/week) pubmed.ncbi.nlm.nih.gov/35599175/ -------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- TL;DR: -There are 5 basic habits that tend to get people to ~90 (BMI less than 25, not smoking, moderate alcohol intake, exercise, and a healthy diet) -Pushing the longevity curve out past 90 - dietary quality and exercise dose being two of the best strategies currently available for doing this -The detailed discussion around factors that affect all-cause mortality and what reduces premature death (and if so, by how much) -People in the highest quintile of exercise get around 8 more years of life - this sounds great, but there may be a more optimal way of exercising -The governments exercise recommendations are centered around getting average results while most of us in this space are aiming to get much more than average -There is no published data showing the life expectancy gain someone will get from the intersection between biomarkers of health and the specifics of someone's exercise regime -Exercise is a hormetic stressor and we all have different stress (exercise) tolerances - the body doesn't always adapt to increasing loads of exercise over time, in fact, this is true only for a subset of people -Michael Lustgarten and Crissman Loomis have sensible approaches to moderate/vigorous exercise, but there is a massive difference with daily stepcount as Crissman often gets 20k to 40k steps

[@ddutton4716]

Appreciate all your work for us.

[@conqueragingordietrying1797]

Thanks @ddutton4716!

[@KoiRun50]

Hey Sid was here, podcast episode #1. May you have hundreds and thousands more episodes💪. Certainly enjoyed this one.

[@conqueragingordietrying1797]

Thanks @KoiRun50, and ha, that's funny, Criss does have some Sid the Science Kid in him!

[@cgillit]

Congrats on the new podcast launch!! And a great empirical based guest to kick it off with. A welcome addition to the health and wellness space. Very exciting.

[@conqueragingordietrying1797]

Thanks @cgillit!

[@SilverFan21k]

Wow bro awesome this deserves a ton of views. Just came up on my feed

[@conqueragingordietrying1797]

Thanks @SilverFan21k! Even without a ton of views, I'm happy with a smaller, but highly dedicated group of longevity-focused Spartans!

[@Hahntech]

I find it tough to make time for podcasts but this well worth the time. Thanks for this excellent content. Looking forward to more on this topic!

[@conqueragingordietrying1797]

Thanks @Hahntech!

[@Nando_lifts2021]

Very cool and interesting and valuable to see you guys go back and forth, introducing ideas that could help everyone live longer and stronger. Thank you

[@olyav5819]

Great video! I have the same thing with recovery, my second day is worse than the first day after working out. Takes few days to recover.

[@jonathonmills3563]

I enjoyed the video and listening to Michaels commentary in a less structured format

[@conqueragingordietrying1797]

Thanks @jonathonmills3563!

[@christopherbrand5360]

52 yo male ultra runner here. In the discussion on the impact of training stress on RHR and HRV you made some hypotheses about what marathon training might do to your guest's CV metrics that don't align with my experience. I should start by saying I agree that the alcohol consumption was likely the dominant driver of the wild swings he saw in the last couple of days. If I have two or three drinks my HRV drops into the low 40s to upper 30s (my normal is mid-60s to lower 70s). But back to training stress, RHR is acutely positively correlated with training stress, but is negatively correlated with chronic training load (the training stress you have adapted to). In populations, RHR is negatively correlated with VO2 max as well. So, if you train and adapt to the training, your RHR will fall (to a point). A day or two after a big workout (hard running) my RHR may be elevated, and when it is back in its normal range I know I am recovered. HRV dynamics are a little more complicated, but it is a mistake to assume that large volumes of aerobic training will tank your HRV. The highest HRV figures I have gotten have all come during extended training camps where I am training much more than normal (20-25 hours per week). The highest values are usually the second day after a big workout (5-7 hours of race effort) where the intervening days are 2.5-4 hours of very easy aerobic effort (hiking and jogging in zone 1 of a 5-zone model). When I am fit, my HRV will not fall much after a big training stress, but it will rise above normal levels as I recover (up to the 80s and low 90s). In contrast, after the race my HRV will be down in pub crawl territory and take weeks to recover back to my normal levels. It is pretty clear that doing mountain 100 milers is not health promoting for me, but I love it and I figure that as long as I still recover afterward, I must not be doing too much permanent damage. I'd rather run ultras than drink, so that is my vice of choice. Anyway, if your guest does most of his training in zone 1 and zone 2, with more intense work only when he has recovered from the last big effort, he should be able to maintain or even improve his RHR and HRV levels throughout his marathon training cycle. The stress of the race may be a different matter however...

[@CrissmanLoomis]

Thanks @christopherbrand5360. Good to know my HRV should survive the training, if not the actual marathon.

[@christiankurek7209]

I agree - I have a similar background and have very similar experience with RHR and HRV.

[@TheJasonHowarth]

Chrissman’s website says im biologically an 8 year old, cool 😂

[@CrissmanLoomis]

Good work! The page doesn't work so well with the very young. A teenage with good habits tried it, and it gave him a negative age 😅

[@peterz53]

@30m Michael makes an excellent point about mobility and joints. Seems to me that gym work which defaults to a small number of repetitive machine assisted exercise doesn't adequately address this. Really need to think ahead to what is needed now to optimize for bodies that hopefully will approach 100 yo. Lots of walking mixed with daily range of motion exercises are musts for me.

[@kst157]

Great format & thoughtful discussion - with varying approaches contemplated. Thank you both. 👍

[@pong4life]

I do strength training, cardio, and mobility exercises so that I am fit enough to compete in table tennis. I keep tweaking my training so that I can improve my game. At my age, if I can maintain my rating, that is a sign that I still have many years to go. When that rating starts to decline (like some of my fellow players), then it's time to rethink about fitness routine, diet, or supplements.

[@tommyortiz6623]

6 hours exercise per week?! Damn! I’m lucky get in couple hours! Time to increase that. Walking desk is smart idea!

[@jonathonmills3563]

Anecdotally, going to two meals a day TRE lowered my A1C from 5.3 to 4.9. I exercise during the fast. ( yes I watched the A1C ACM video).

[@sooooooooDark]

50:47 😂the way u say it with humor even tho it hella bugs u is just so likeable

[@jontpt]

Remind me NEVER to hire this guy as my personal trainer! 😂

[@Andromeda-fd4ns]

I enjoyed this episode very much. I love watching your videos of you basically chasing the asymptote, but there's also something endearing about Crissman Loomis' approach of getting max return for minimal input. One thing I'd like to hear Crissman Loomis opinion on is protein intake in terms of g/kg of bodyweight. Looked through his website but couldn't find any specifics.

[@conqueragingordietrying1797]

Criss has a contact form on his website: www.unaging.com/contact-us/

[@CrissmanLoomis]

Thanks, @Andromeda-fd4ns. I don't give a specific protein intake recommendation because there's a wide range of macronutrient ratios that are healthy. For preventing premature death, legumes and fish are beneficial sources of protein, and red and especially processed meats are bad. Beyond that, adjust as you will.

[@arthurcard1152]

The Cholesterol Myth. Dr Ron Rosedale. The only problem with Cholesterol is if it gets damaged. And there’s a test for that. Eating well done meats eggs etc And bad oils will damage.

[@rwh4114]

Crissman needs a background change. Very distracting.

[@conqueragingordietrying1797]

Ha, I'll forward the message!

[@CrissmanLoomis]

@rwh4114 Thanks for the feedback. I was hoping it would be interesting and different, but the background should take a backseat to the content. I can use a normal background in the future. 👍

[@AJ-di3xd]

Great interview! Since you haven't yet provided links to papers in your description could you please tell me where you got the 5 habits for extending life to 90? Thanks!

[@CrissmanLoomis]

Thanks, @AJ-di3xd. Mike did post it above in his comment with timestamps. It's the "Impact of Healthy Lifestyle Factors on Life Expectancies in the US Population" study.

[@AJ-di3xd]

Thank you, @CrissmanLoomis!

[@conqueragingordietrying1797]

Thanks @AJ-di3xd. You're right, the papers aren't in the video's description, but they're in the pinned comment...

[@jonathonmills3563]

Once one has a moderately healthy diet and sufficient varied exercise, without BMI issues, minor modifications of any of these habits isn’t going to meaningfully extend lifespan. It’s going to take something more radical.

[@conqueragingordietrying1797]

Hey @jonathonmills3563, I appreciate your skepticism, but I disagree. We'll see how this plays out over the next 74y+ Ha, I could have a 2nd channel, Live Long Enough to Live Forever!, which would be possible based on the Conquer Aging or Die Trying approach, i.e. potentially extending the life expectancy window for radical rejuvenation tech.

[@arthurcard1152]

NAD etc. messes with out Methylation.

[@aquamarine99911]

Love the focus on specifics. As I try to ingrain in my kids, the devil is in the details. Regarding HIIT, when I wear my heart rate monitor during resistance training, I can't help but notice that my HR curves are identical to when I do running HIIT. I'm wondering how much of the longevity benefit of resistance training is a result of the effect on pushing your HR up for brief intervals. In other words, is running HIIT a good substitute for resistance training? I like lifting weights, because of the aesthetic benefit to my body, but would probably rather do running HIIT for 15 minutes 1x per week. I also do the Peter Attia recommended Zone 2 training at least 3 hours per week, with each session lasting at least 45 minutes. Plus 10,000 steps/low intensity training for at least an hour on non-Zone 2 days.

[@CrissmanLoomis]

Thanks, @aquamarine99911. Although both raise heart rate, the benefits from HIIT and weight-lifting look different. Both lower blood pressure, but strength training also lowers diabetes risk, while HIIT impacts VO2max. I wouldn't say it's necessary to do HIIT, aerobic, strength training, and walking. Walking over 10,000 steps per day provides the largest benefit, so that's the priority.

[@sooooooooDark]

regarding ur wish to "keep one's youthful movement pattern" in regards to being able to be balanced/stay flexible (especially when standing up from a (say) laying position: im pretty sure that simply sitting on the ground a lot (instead of on a chair) and the act of standing up will inevitably train u to become better at...standing up(! what a concept xD) - so maybe it may be worth to have a (computer) setup that not only allows for a walking/sitting or standing desk, but also one that allows for a on-the-ground-sitting "desk" (maybe a small cupboard with a monitor to rest on it) so u can spend some time in that "more natural" non-chair version of sitting by sitting on the actual floor

[@conqueragingordietrying1797]

Definitely, and/or squats

[@arthurcard1152]

Red Pine Needle Oil.

[@kst157]

Blood pressure was mentioned as increasing with age - with my extra healthy eating & lifestyle changes over recent years (I’m not young) it’s come down significantly - *what is too low? I’ve no symptoms of low blood pressure like dizziness, etc, and it’s averaging around 98 / 58. BMI 20 on average. Like you Michael, I’m always learning & investigating & open to ideas. I’ve followed an approach mid-way between this interview - more like you Michael but with no bio markers - only big ticket measurements, like blood pressure, 98 / 58. BMI 20, waist height ratio 0.42, body fat, 8 %, and that’s it - with focus on the best foods & optimal exercises. Health & fitness wise I’ve never been as healthy or looked as youthful & significantly exceed expected age metrics, compared to my real age, so it appears to be working & wide ranging in benefits - via big picture measurements & actions + great detail at each level & sub level. Always eager to follow wise people & listen & cherry pick the jewels. :)

[@conqueragingordietrying1797]

100/60 is what would be expected in a 20yr old, so you're good there

[@KoiRun50]

Same here bp of 100/60 and I’m 57. Bmi of 19.

[@kst157]

@@conqueragingordietrying1797Thank you Michael, that’s reassuring as I’m in my 60’s decade and you quickly start to think of how many active & healthy years are maybe left? I’ve found dead-hang time to ge a great overall & super quick marker of health & I’m at 3m 5s dead-hang which is rewarding as it is 5 - 15s only on average for my age range in the general population. By the way, I was impressed how you increased your sleep score by altering your eating timings; I think the science does point to your modified approach Michael. :)

[@kst157]

@@KoiRun50Nice! Great numbers! Coincidentally, I also reached 19 BMI and was thinner - and ( I’m a man & I think you’re a woman? ) decided to add a bit more muscle (not fat) so increased muscle mass to be within BMI 20-21 range and it’s added nice strength for me personally. It’s fun experimenting & tweaking & adapting & I’m always keen to listen & learn & contemplate varying ideas. :)

[@KoiRun50]

@@kst157 Thanks and I couldn't agree more in regards to experimenting and tweaking and adapting. I reached a bmi of 18 and felt a bit weak. I feel much better and stronger with a bmi of 19. Trying to learn what it takes to keep in there (it will be fun). Oh I'm a guy, I have a youtube channel (some contents documenting my treadmill runs).

[@JennyAndAlex]

Great discussion and very thought provoking! As a long time Oura ring wearer and with a current focus on sleep optimization I would LOVE to learn more about running some correlation statistics through Excel or some other platform. So far the tools Oura provides are ok but don’t go nearly as deep as what I’m looking for now. Any chance you could share an excel template or offer some insights on this? Thanks again to you both for the great chat!

[@conqueragingordietrying1797]

Thanks @JennyAndAlex. I record WHOOP's daily sleep data in an Excel file, and track the daily HR, CV metrics, and diet-correlations can then be calculated It's nothing fancy, just a standard spreadsheet...

[@Always-xl9db]

Nice, detailed discussion. Calisthenics is a way to go, Michael is right, as always. Other person did not add much to the topic, just wanted to talk about himself…

[@arihaviv8510]

How about actually walking in an old forest (forest bathing)

[@arthurcard1152]

Apple Watch. Radiation. Hello

[@nootri]

Can someone in the chat update me on those benefits of fruits? I'll start: Coconuts, cocoa and shea beans and other tropical fruits ought have some beneficial fats. Anything else?

[@scottk1525]

The moment this guy came on screen while "walking through the woods" I think is that fastest I've disliked somebody.

[@andrewtaylor9799]

I thought he was an AI at first. It was disconcerting.

[@Nando_lifts2021]

I'm curious to see what you guys think of folks like David goggins who looks phenomenal and clearly "over trains"

[@conqueragingordietrying1797]

I'm a big fan of Goggins' toughen the mind attitude. Whether he's overtrained is debatable-I'd need to see his HRV and RHR to assess that. Also, I haven't heard him talk about maximum longevity, so I'm not sure sure he's interested in that.

[@Nando_lifts2021]

@@conqueragingordietrying1797 I just think that facial age and looking young has a lot to do with being young on the inside. And boy does he look young

[@nootri]

@@Nando_lifts2021 he's about 48. I suspect he's leaping beyond levels of hormetic stress regularly. I don't expect him to be around past 80 unless he's got some mad genes or he's avoiding fruits and carbs or if he winds down and stops abusing he's body at least prior to reaching 60.

[@Nando_lifts2021]

@@nootri we shall see

[@CrissmanLoomis]

Not familiar with Goggins, but to be truly ripped by today's standards requires unhealthy levels of strength training and possibly steroids. That's not good for long lifespan, but I appreciate the live fast, die young, and leave a good-looking corpse choice.

[@David-Longevity]

On an iPhone I tried to find your podcast but can't find it, is it there?

[@conqueragingordietrying1797]

Outside of YT, I haven't posted it anywhere else yet

[@rufisdodd4318]

can't find your podcast on apple podcast app

[@conqueragingordietrying1797]

I haven't posted it there yet, but I will! Probably Spotify, too...Working on the next video!

[@debstayblessed9549]

Great video. I walk 45 minutes daily. I lift weights 4-5 minutes 2-3x weekly. Dr.Greger presents research that diversity is critical when eating fruits and veggies. Fish is pointed out as unhealthy. Sorry. Sugar is vilified. Fasting is so helpful .

[@arihaviv8510]

He can show us his longevity markers

[@davidfullhouse]

You asked Crissman a question, but cut him off twice before he ever got a chance to fully answer! So Crissman just gave up and started asking you questions! 🧐

[@conqueragingordietrying1797]

That's not good, I don't want to be that guy! At what time in the video?

[@davidfullhouse]

Mostly in the first 10 minutes…Thanks for listening, Michael! 🙏

[@davidfullhouse]

I listened to the end! Listening for a give-and-take like “do you think this or that’s more impactful?” Finally got that at 1:11 in. Good stuff after that! Up until then, I don’t know if it was anxiety, but you were monologuing with a guest.

[@conqueragingordietrying1797]

@@davidfullhouse I'll be better with not interrupting next time!

[@conqueragingordietrying1797]

@@davidfullhouse Ha, sometimes I have a lot to say, and it's important to get it all out, long-form

[@monnoo8221]

very good. good addition to the channel. The most important question is indeed about the missing data, the missing knowledge, the missing baseline. Whether regarding nutrition, or exercise. Don't forge the individuality of our bodies. And that would the MOST urgent task of aging science: to start a long-term continuously tracked study of people on the edge of becoming old, with a clear dedication to serve that project. I guess, it must be citizen-science. ACM and individual markers have always to be crossed with mechanism. Mr Loomis did not get it. Nothing of the important issue. It is so obvious that he does not understand biology. . PS . the pretending background used by Mr. Loomis is absolutely embarassing. And an interview partner, who is asking "can i" (@15:20) , what's that??? brrrrr.

[@DBMMMMM]

Fruit and vegetables?... I think most of all, fruit is overrated

[@conqueragingordietrying1797]

There's nothing wrong with thinking that, but including fruit (mostly strawberries) is correlated with more blood biomarkers going in the right direction vs wrong in my data.

[@LVArturs]

​@@conqueragingordietrying1797yeah, but strawberries are rather nonstandard as far as fruit goes - rather more watery and less on sugar than most fruit. Have you tried passion fruit and looked at the biomarkers? There's some research showing it slows down Alzheimer's in animal models, rather interesting.

[@conqueragingordietrying1797]

@@LVArturs I haven't tried it, but in my case, besides the biomarkers I like strawberries, and if it aint broke, don't fix it...

[@rwh4114]

Blueberries, pomegranate, blackberries, cranberries, and more. Hard to say they are overrated based on evidence.

[@Snowymurcia]

I think fruit is underated due to the fashion of lo carb rather than the facts .