Exercise, Heat, Cold & Other Stressors for Longevity | Lifespan with Dr. David Sinclair #3

In Episode 3 of the Lifespan Podcast, Dr. David Sinclair and Matthew LaPlante dive deeply into the science of non-dietary interventions that mimic adversity and promote health. They begin by highlighting how different types of physical activity (i.e., low-intensity aerobic exercise, high-intensity aerobic exercise, and weight training) protect against age-related disease and enhance longevity. David and Matthew additionally highlight the latest evidence behind hyperbaric oxygen therapy, cold therapy, and heat therapy. As they discuss different adversity mimetics, they also explain how these interventions influence aging at the molecular and physiological levels.
#Exercise #DavidSinclair #Longevity
Thank you to our sponsors:
Athletic Greens - athleticgreens.com/sinclair
Levels - levels.link/sinclair
InsideTracker - insidetracker.com/sinclair
Our Patreon page:
/ davidsinclair
Lifespan book:
amzn.to/3sUqurT
Dr. David Sinclair Social:
Instagram - / davidsinclairphd
Twitter - / davidasinclair
Facebook - / davidsinclairphd
Matthew LaPlante's Social:
Twitter - / mdlaplante
Timestamps:
00:00:00 Introducing Episode Three: Exercise Hot Cold
00:01:01 A Pernicious Element Called Iron (Fe)
00:02:46 A Quick Primer on Free Radicals
00:05:42 Review of Dietary Takeaways
00:07:01 Acknowledging the Sponsors
00:09:32 Biological Adversity and the Survival Circuit
00:13:24 Survival Sensors (i.e., mTOR, AMPK, and Sirtuins) and Communicators (e.g., Insulin)
00:17:25 Get Off Your Butt
00:19:40 Exercise Protects against Disease and Mortality
00:21:17 Daily Step Count and Walking After Eating
00:22:33 Exercise Activates AMPK and Creates More Mitochondria
00:24:03 Vigorous Exercise, Hypoxia, and the Electron Transport Chain
00:28:19 Exercise Increases Glucose Sensitivity and Stimulates Blood Vessel Formation
00:32:13 The Epigenome and Biological Age are Impacted by Exercise
00:36:43 How to Measure your Biological Age
00:37:31 Exercise Recommendations
00:39:28 Wearables and Individualized Health Tracking
00:43:14 The Importance of Weight Training
00:46:08 Physical Activity and Senescent Cells
00:48:01 Exercise Wrap-up and Takeaways
00:49:47 Hyperbaric Oxygen Therapy (HBOT)
00:57:24 Cold Therapy
01:03:50 Applying Heat
01:07:04 Adversity Mimetics Produce Endorphins
01:08:07 A Basic Protocol for Mimicking Adversity
01:10:04 Next Week’s Episode: Molecules and Supplements
01:10:45 Options for Subscription and Support
Links:
A single mutation doubles lifespan in worms: go.nature.com/33QhCsV
Extending lifespan in yeast with one mutation: bit.ly/3FSDf9n
Daily step count and health outcomes: bit.ly/3ruVlsD
Reversing vascular aging in mice: bit.ly/3rwCYDz
Aerobic exercise is linked to a lower biological age: bit.ly/33pQTUf
A lifestyle and diet intervention decreases biological age: bit.ly/3fzyuqi
An epigenetic clock that predicts time-to-death: bit.ly/3rz4yAp
Ultra-cheap age prediction: bit.ly/3nFeTto
Exercise decreases biomarkers of cellular senescence: bit.ly/3AbYSQC
Telomere length is increased by hyperbaric oxygen therapy: bit.ly/3Aff57x
Hyperbaric oxygen therapy improves cognitive performance: bit.ly/3GGCzoL
A cold temperature promotes longevity in worms: bit.ly/3FHy7om
Sauna bathing, mortality, and cardiovascular risk: bit.ly/33P09RC
Please note that Lifespan with Dr. David Sinclair is distinct from Dr. Sinclair's teaching and research roles at Harvard Medical School. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Lifespan with Dr. David Sinclair podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
Special thanks to our research assistants, Adiv Johnson & Sarah Ryan.

[@DrPubz]

I have been following Dr. Sinclair since I was 25. I am 22 now.

[@juanpabloaranovich5619]

This was another great episode! Learning so much. Just sharing my notes here. Too much iron is dangerous for longevity. Drives the accumulation of zombie cells. Survival sensors: - Mtor: senses amino acids. Lower levels of BCAAs are good - Ampk: senses energy (glucose). - Sirtuins: sense NAD (goes up and down with food and exercise) Insulin tells the body that's there sugar to use. -Exercise prevents diseases. Reduces mortality. -Walking after a meal stimulates the production of new blood vessels and turns on ampk (registers energy -atp-). -Vigorous exercise. Low levels of oxygen (Hypoxia) are good (though doesn't feel good). -As we get older, our muscles become less sensitive to the insulin that the pancreas is putting out. This is due to aging. -glucose in the bloodstream damages blood vessels. -Exercise impacts epigenome (regulator of DNA). -80% of future health is manipulable and modifiable (epigenome) Weight training: - Maintain hormone levels, ability to walk well and have good posture, makes look better - Is hard to get muscle as you get older. - Breaking your hips is equivalent to have stage 4 cancer. Mortality rates are that bad after hip injury. ○ How to avoid breaking hips? Build muscle and work on flexibility. - Senescent cells: when the epigenome becomes deregulated, cells can either die or they can be shut down, so they are zombie cells. Slowing the formation of zombie cells or killing them is important. Exercise kills these cells. Hyperbaric Oxygen Therapy (HBOT) - Hyperbaric chamber where pressured is increased. - Can reverse aging. - It's similar to hypoxia. So it's similar to exercise. Cold Therapy - Production of brown fat (burns white fat and enhances metabolism). - Cryotherapy, cold showers, sleep with few blankets. Heat - Saunas reduce 20% in cardiovascular disease. Let me know if you want me to keep posting these notes, I am on Twitter @juampiaranovich

[@lawcch]

hi Juan, you are a great guy to share your key notes from this David Sinclair's video lessons on our longevity and health span.

[@solomonnie6108]

Thanks for sharing!

[@Thebusysuperhuman]

Thanks

[@thomasopp9104]

These are amazing. I get too anxious about watching the whole video when all I want is the actionable info. Would rather just know key points. Thank you for these notes.

[@alvarojneto]

Thank you very much for your notes! The only problem with your notes is that now I'm always going to wait to read your notes first before watching the video. Because your notes really help to absorb the important information while he talks.

[@AboodCohen]

What an exciting era to be alive thank you professor Sinclair!

[@aliabbaswadia3974]

That's kind of you.

[@miloradmilutinovic7691]

Well, 2000 years ago it was written already that people are living around 1000 years. No body made it. Why should it be different this time?

[@AboodCohen]

@@miloradmilutinovic7691 today we can study what works and what doesn't by applying methods that proved effective because they show consistency with cause and effect.

[@minymoe9475]

Really??

[@user-uwo]

@@miloradmilutinovic7691 I guess the podcast targets 130 years (maximum)

[@robertbanks8076]

Hi, great info and presentation. I am 72 years young and every new person I meet, find it hard to believe that I am really that age. I am ex military and have maintained my fitness throughout my life by keeping flexible and using my lungs with purpose. From my Army days I have always finished off my shower with full cold water. In recent times I have been using the Wim Hof Method of breathing and cold showers and exercises. It has taken me to a new level of energy and well being. My only medical complaint is a hole in my esophagus from acid reflux. I have nearly always only eaten when hungry, and usually only enough to satisfy that hunger, knowing it will take 20 minutes or so to get that satisfaction. Being human, there have been times when this wasn’t always the case, but I am not fanatical about it. It feels great to be alive.

[@lvncsr6166]

I have just started ending my showers with a 'cold blast.' I'm 68 y\o female and people ask me if i have had any 'work done'. Hilarious!

[@cjcj2010]

Tried leaving gluten out of your diet for a while? And milk products. Those are two that are high on the list for causing gastric reflux.

[@generalsmedleybutler340]

could be caffeine or low stomach acid

[@vibhaspalding6457]

I have now started to go to steam bath or sauna again for about 30 mins, start with cold showers and also in between. I do pilates, yoga and cardio classes and some weights. I need to increase with more weights, than cardio to get rid of osteoporosis. People do not believe I am 67. I do not have any wrinkles but a light lines down the nose and past tge mouth. I still have large eyes. I have not had gluten for about 11 years, being coeliac. I have stopped having dairy and eggs, as following a thyroid healing diet from this month. Every 3 days, do a juice diet for 48 to 72 hours. I am hoping to increase the juice diet to 7 days and soon also do 72 hours fasting, which I followed in 2019 and felt good. I have about 4 to 6 hours window for having the juices and 2 avocados to eat and feel good.

[@fingerprint5511]

release fear of death so you dont keep swallowing your emotions with mind over matter. The days of repressing your humanity is eating you from the inside.

[@saptarshisarker]

This is the only series of podcast which I watch from starting to ending without skipping. Thank you David sir for all the knowledge 🙏🏻

[@Junaid_x01]

Series ?

[@JkBee]

You watch the sponsors ;)?

[@Junaid_x01]

@@JkBee nope but ya sometime i watch with curiosity

[@ladycolleenheller]

100%

[@kenswanston820]

@@Junaid_x01 I believe there are 8 videos in this series...and a number of other videos by Dr. Sinclair.

[@ginavanulzen6681]

As an Exercise Physiologist I applaud how accurate the exercise based information was! I did a little cheer when he said ‘no one type of exercise is the best’, because people are constantly saying there is a secret special exercise that fixes it all.

[@Q_QQ_Q]

for what ?

[@logoimotions]

Yeah but bench press is still king

[@Sunnysue31]

Gina... 65 with torn meniscus in both knees... Any suggestions as to what exercise I can do, please??

[@d.b.cooper4648]

What? This guy's in his fifties, dyes his hair and he's built like a child.

[@jojoj3056]

@@Sunnysue31 yoga

[@ramiror8543]

OOOO MY GOD... I've been doing this for YEAR.. giving my stomach a break. Intermitted fasting for the past 24 year.. Im 53 in June and still in great shape. Thanks Dr. Sinclair.. Also im preparing for my MCAT, will be a Dr. soon myself..

[@NoraEleanoragg]

Could you please, please, please do one episode talking about everything - supplements, fasting, cold and heat exposure and anything relevant for optimal health and longevity for women? As you have mentioned before there are differences and when you talk about these things and especially doses of supplements I think its for men. Pleaaaaaaase do one episode for women 🙏

[@aliabbaswadia3974]

Thankyou

[@josie9808]

I second this comment! Seems like the info is very men-focused.

[@microb4538]

Women must not follow most of the longevity guidelines otherwise they will be infertile

[@teresabrower4410]

Ok

[@microb4538]

@@Candlewick14 I’m not talking about general health guidelines. I said this because Dr. sinclair has done some studies on this topic

[@beastie1996]

This is my favorite podcast, 2022 will be great

[@catsteinhilb2880]

I’ve loved and learned from every single one of these so far ! I am so grateful to you both. I really feel there should be a Dr. Sinclair health class taught at every level of education! Starting now.

[@slowmotouch534]

Dr. Sinclair you are awesome! Thank you for the insights, very pleasant to listen to. I've been learning a lot from you. Thank you for the free information!

[@claudiafernandez3548]

Dr Sinclair, Thank you for the time and dedication to share this valuable information. I appreciate it.

[@BarneySmarney]

Information like this should be spread to the masses. Thank you for your hard work & research!

[@sarahsidney1988]

Watched this video while on my elliptical. The podcast sure kept me motivated!!

[@Cesc8170]

I am reading your book 'Lifespan'. Your written style is pleasing, funny, you go to the point, it's knowledge rich, and you are a very lively person. I feel lucky to be alive right now witnessing the development of this longevity research. What a gift you're building, David, among others. My most meaningful thank you. Really!

[@alexkits2518]

Dr. Sinclair is always interesting. One hour goes so fast 💨 and the topics are so amazing 🤩

[@veraarena1583]

Excelent podcast, two intelligent brains, fantastic educative and pleasant discussion of very important health issues! Thank you!!

[@bicycleseatthoughts4405]

Absolutely love this channel. Reading the book, been listening to every podcast and you tube video since last May. Taking some of the supplements and at 46, I have noticed a difference. Thank you! This is the best thing to listen to while you walk you dog, folks.

[@kennylo8423]

Can't get enough DR! THANK YOU! YOU ARE CHANGIN LIVES !

[@Wacoal34d]

This really really outstanding. Naturally with David Sinclair. Covering so much ground in a little over an hour is so useful. I think the 1 hour podcast will become the new standard.

[@averno9]

"We don't have to run from predators very often. And this is a real problem" - Dr David Sinclair I know it's completely out of context but I found it hilarious.

[@danielconstantin8544]

Fasting is a bitch

[@barbarafairbanks4578]

Yah, comedic irony🤣

[@rollingrock3480]

Dr. Sinclair is actually pretty funny IMO. I cracked up when he said "We just made it up".

[@chriskoort5717]

Kids who visit The White House in 2022 would disagree with that statement.

[@jaedanp9290]

I just spent 4 hours learning how the mitochondria works because of this amazing episode ... Life is bazar. Thank you David & Matthew!

[@mj.sorrondegui]

Hi. Did you find a good book or just by googling? Thanks!

[@bartoszulkowskitattoo]

i am waiting for next episodes as i am waiting for A PREMIERE of a NEW MOVIE!!!!

[@ujjwalsingh8502]

-Have Low Levels Of Iron -Get Off Your Butt -Walk After Eating -Low Impact Excercise For 50 Minutes A Day 4000 Thousand Steps A Day (Walking, Running, Cycling) -Have A Hypoxic For Atleast 10 Min A Day; Recommendation: Do HIIT Or Vigorous Excercise 75 Min A Week -Bio-Tracking -Weight Training Maintain Muscle Mass Focus On Big Muscles -Hyperbaric Oxygen Therapy 90 Min A Day; Helps In Mimicking Excercise -Cold Exposure: Cold Shower Or Cryotherapy, Leave a Window Open While You Sleep, Put Fewer Clothes On And Move Out Specially In Winter, Etc. -Heat Exposure - Sauna Bathing Recommendation: Heat-Cold Contrast Shower Or Bath; 5 Or More Cycles

[@RamssesPharaoh]

Thank you for summarizing it.

[@midnightwatchman1]

thanks for summery man. these health videos can be so complicated

[@Fong68]

Thank you for the summary...the clip is way too long.

[@carnarte]

Thank You Mr. Singh! Awesome summary and Podcast! "live long and prosper"

[@metemad]

Thank you kind sir. 🙏

[@ericwiese7479]

Dr. Sinclair thank you for your information. Loving the podcast too.

[@zanshin720]

This channel is going to the Moon! I have watched every video and will watch every video. This information is more valuable then all the gold in the world! Thank you both for all you have done are continue to do.

[@sinclairlab]

Thank you for your encouragement and interest in science. Can't wait to do Series 2 - David

[@scottk1525]

All the gold in the world? Take it easy there, sport.

[@zanshin720]

@@scottk1525 Quote by Theophrastus: “Time is the most valuable thing a man can spend.”

[@scottk1525]

@@zanshin720 Sure, great. But a handful of youtube videos featuring largely unvalidated information is more valuable than hundreds of trillions of dollars worth of gold? Just saying, tone down your praise a couple notches, and let's wait for the results of these theories (which are thus far, theoretical.)

[@zanshin720]

@@scottk1525 Not that this is relevant but gold market is $11.729 T. lol Have a nice day.

[@jameskirkland9429]

Great podcast. Would love to hear some commentary on how protocols and methodology changes for those that haven't started "getting old" yet

[@bestrongandloveyourself2370]

I love this podcast so much! 🥰 I work out everyday, but I prefer short 15-20 minutes workouts and 20 minutes stretches, and it is hard for me to work out 1 hour at a time and then do stretches, I just don’t have time for that. So it is good to know that 15 minutes per day can be enough ☺️ Plus, I walk every morning for 30 minutes. I should be fine 😁 Thank you for making me feel good about my routine! 🙏❤️

[@KC53557]

Love the podcast, I’ve listened to many podcasts, initially with Joe Rogan. I read the book as well. I started taking NMN and Resveratrol a year or so ago. Prior to taking the supplements I got a blood test and determined my internal clock with Inside Tracker, a couple years later I Re tested my blood and my internal clock reduced by 4 years. Amazing!

[@arnaldurbjornsson3638]

Premium quality content. Thank you so much Dr. Sinclair. Reading your book and listening to these podcasts has fundamentally changed the way I view human life and it's duration.

[@aliabbaswadia3974]

I appreciate

[@joeanna1100]

do you take metformin

[@mr_green33]

I’m so glad I discovered his podcast. This is my first episode and I’m already in love.

[@tdmmnrdrk2830]

I have listened to it breathlessly. Many thanks for making this channel available for us. I feel myself privileged for discovering Prof.Dr. David Sinclair years ago in KZbin. I have been amazed with the information he has been giving out since then. I try my best to follow his recommendations and yes they do work🥰. I have been always wishing that he would have his own channel. And here He is. I appreciate all the efforts being invested here. Wish you all in 2022 all the best.

[@brittanystorey9460]

Hey thank you both for this PodCast! I am trying to make a new life long routine starting at 26. Can't wait to track myself.

[@NB-lx6gz]

I just turned 24 also looking to start a new great routine for the rest of my life. I wish you success with it fellow human :)

[@MyLongevityExperiment]

26 is a good age to start.

[@lairheron9489]

Dr. Sinclair and other scientist in his field that are tying to solve aging are literally doing the most important work in modern times. We'll have to solve our short life spans if we ever want to explore the cosmos and visit other worlds.

[@abdulrabbani4520]

Great episode, I was looking forward to this episode all week! I usually watch all podcasts at 1.5x but I watched this at 1x so I could enjoy it longer :D

[@jawadkarim6615]

Professor David Sinclair, I just salute you from my Heart.....

[@lyzabethlopez]

Obsessed with this podcast! Recommending all my clients follow along too so we can all learn together and have discussions

[@SapientEudaimonia]

One of the few channels/podcasts I am eagerly waiting for the next episode!

[@lianerempel153]

Same here😃👍

[@DrBradShook]

Amazing work! I really appreciate the sharing of your knowledge and time.

[@angelicavanwagoner1705]

You are my type of Professor, Dr and Scientist, I am 80 years old do not take medication, do yoga walk 10,000 or more steps a day and do some resistance exercises , I am up by 5 am. Have been a researcher for Holistic medicine ,Beauty and Longevity, for a long time, I am very happy to have found you, I will follow you as much as I can,🙏

[@elenabenjamin9980]

Thank you Dr Sinclair ! You don’t have idea how much I appreciated and love you for all great things that you are doing. ! I follow you and check up your need. Thanks again for makes the science for us , the regular people👍👏🏼👏🏼

[@elenabenjamin9980]

( correction): Check up your great work!

[@DenisTheMenaceMMA]

Another great podcast ! It would be amazing though, if Dr. Sinclair and Mr. Matthew LaPlante could take some questions and dedicate 2-5min segment to them, either from comment section or submitted upfront. Good job 👌!

[@SEALIGHTENED]

I love love love David Sinclair and the information he provides. Perhaps another ‘co-host’ would be a better fit.

[@melimevivzla]

These episodes were pre taped some time ago.

[@janpolhamus1848]

@@melimevivzla is co

[@janpolhamus1848]

Zz. P c

[@captainpike2468]

David is one of THE best science on the level understandable to the layman -

[@marcellocapone4925]

Phenomenal podcast series, and one I will definitely be re-listening, compiling bullet-point lists and drawing up action plans for myself and my family.

[@user-qi3wt8iy3n]

I devotedly started listening to this podcast ... i learned the right things... i am presently implementing low glycemic food, exercise, fasting in my daily regime. i dont feel tired or stressed .... i exercise daily for half an hour and vigrous exercise around e times a week... my focus increases... my brain fog gone...my memory enhanced...my organizational skill increases. this is what happens when you learn from right people. We genuinely thank you for sharing this valueble knowledge for free ..i am sure i will not get such knowledge even by sharing thousand of dollars anywhere in the world. Really thanks !!

[@TimeRiderTime]

Great, clear information! Thank you, as always! So many questions was answered!

[@natalieaxl804]

Anti-aging and Longevity is Priceless!! Never stop investing in yourself. THANK YOU DAVID 😊 💓

[@AnnTsungMD]

Yes! because our bodies are our only CAPITAL and health is the most important resource we have. 💯

[@grlpeterson]

Wow, I'm awesomely pleased to see Dr Sinclair with a podcast of his own! I've followed many podcasts he's spoken on. I'm glad to hear him say he skips breakfast AND lunch; just hope I'm doing the best for myself by typically doing so although sometimes I eat a package of seaweed in the early hours of the day or make myself a beetroot and chlorella powder simple smoothie to keep my body calmed.

[@chrisupcroft7864]

It is crazy anyone can come and get this information for free!!!! Thanks so much for putting these together.

[@RunToTheHills999]

Amazing series. Can't wait for the next episode

[@chrispyscampingadventures]

This is an excellent podcast. Really enjoying the episodes

[@alohagrace2225]

Get off your ass!🔥❤️‍🔥🔥 62 and loving life. I gave up driving in 1998 and choose to live within 2 miles from where I work. I ride my beach cruiser bike and walk everywhere. I am always amazed how people tell me those are strange choices, yet clearly they are healthy choices. I look far younger than most my age, but more importantly, I feel younger. Your health is your wealth. We must take accountability for our own health and happiness. Love this podcast. I did a lot of intermittent fasting in my youth, not understanding how healthy it was for me, I only knew I felt better while doing it. Thanks for explaining it all here.

[@ericmikkelsen]

Do glad you're continuing to keep us up to date! Thank you so much! Could you please put together a terminology glossary that could be understood by a lay person not in your field.

[@vickydaisy_rose]

Love all of your episodes. Thank you so much 😊

[@NancyBaumgartenButler]

Do we do the same things if you are over 60 or 70? Love your work.

[@andrespinzon6607]

Hi David! Great podcast, I have been following your work for years. On the other hand, having a standing desk injured me. I was standing half of the time and my foot got injured. I recommend doing 5 minute active pauses each hour instead

[@christinley5213]

Im all ready addicted to all the wonderful info you both have here!! Keep up the great science guys!!:)

[@VictorAffaro]

How amazing it is to have all this info direct from the fount and for free. Thanks a lot

[@waynecutler3830]

You're amazing, thank you for all you do :)

[@siljaniemisto3390]

Great podcast!!! ❤️ In case you could do Q&A in a future episode I'd love to know how pregnancy and breastfeeding affect ageing and whether the suggested protocols have been studied on pregnant and/or breastfeeding women.

[@joy-cl1ms]

Thank you both!💞

[@mariamorris954]

So greatful for your work, thank you, You two

[@lisafalanga8457]

At 57 & 1/2…I am making progress❣️Blessings to you, Dr. Sinclair..Staying close to your podcast, Here, Lake Tahoe, NV🏔

[@lisafalanga8457]

I would be remiss Not to Mention: “I have been ‘practicing’ Aerial Silks & Lyra (Hoop) & Flexibility for 1 year to this day…6-8 hrs. per week. Literally, this Full Body ‘Workout’ has changed my life❣️Ladies, You Can Do It..Give it a shot⭐️⭐️⭐️⭐️⭐️

[@Bigbywashere]

@@lisafalanga8457 you go girl !

[@mjk9388]

I really LOVE this series. What would make the take-aways even better is talking about how many years each suggestion would likely add to your life IF that information is available (even if you have to infer that from the rat studies). Great job again on the podcast! Love the format and info.

[@parksumin9910]

Very thankful for this video from Korea. I also would like to know more on relationship between sleep and longevity through the view of Dr. Singlair !

[@pacosamo]

This podcast is a true public service. Thank you. Can you please talk about how to prevent glycation?

[@isabelleebel8552]

Dear Dr. Sinclair, this podcast is amazing ! Thank you so much for your time and dedication! What a hightlight of the week! Unfortunately, the link to levels does not seem to work, would you be able to provide us with the right one? Thank you!

[@PrinceOfBabylons]

I feel younger when I watch this interview, awesome people keep it up good work 👍🏼

[@ibiminaabiye257]

Lol

[@davidkim6249]

Thank you sir for these amazing podcasts !!!! :)

[@ruiyixu524]

Thank you so much for the free education! And it's really not so hard to understand either for a layman like me. Right now I'm getting the key ideas and translating them and explaining them in details in Chinese, putting them in my blog hoping to convince more people cognitively to get more exercise including my parents. Now I seem to have very strong arguments to back me up! Exercise is so important. Thank you both, please keep up more updates.

[@dunlapfarms6517]

I bet life insurance companies would love to get their hands on the death prediction data for people. Very thought provoking podcast, and I love learning the science behind it all. Thanks!

[@Goalieswede]

Great episode, couple of follow up questions: How much iron is too much? If I can afford the blood test, what numbers should I be looking for as a male? What should the timing of the heat/cold exposure be in relation to exercise? Distanced from it or immediately around it?

[@pogbert1]

Last Friday I hit ten gallons of blood donated since 1993. I was doing it to help others. Nice to learn it helps me too. Thanks for all you do.

[@KrisSoprano]

Thank you and keep up the good work. It is really appreciated.

[@eyeandmind]

Folks, get ready. David is soon becoming a rock star! Thanks for sharing your expertise!

[@tom_olofsson]

Becoming? He already is. The world is just now realizing it. 😁

[@aliabbaswadia3974]

WOW!

[@pallaviverma5541]

Thank you so much 👍🏻❤️

[@jonmagee1778]

Fascinating 🤯 Great Job with this series!

[@jimmycheung3298]

Amazing to learn about the science behind Wim Hof's entire practice!

[@Klaude]

Reminds me of Huberman Lab. Another great channel! Thanks!

[@user-tm1ec2on6w]

Swim a mile every day, 50 minutes in a sauna, then five minutes in an ice cold shower. My energy levels and feeling of wellness go through the roof.

[@octavioflores8830]

Thank you so much for this great information. You are brilliant 👏

[@afrommi2275]

Are you acquainted with or have read a book published by Durk Pearson & Sandy Shaw in the 1980s called The Life Extension Companion? We read that book when it was published. We were impressed. But I don't think it has extended our life. There are so many things that makes a lot of people live longer and many others that will make our lives shorter. If you do have a way for us to reverse genetic and environmental damage it would be amazing. We are in our 70s and our chances of success are limited. Thanks for the series. Good luck!

[@Aman.Akshay.Sharma]

Perfect timing as I’m out walking in shorts and it’s the English winter 😂

[@karimmanjra]

Great! Love it! I've discovered your work through an interview with Huberman not long ago. And this serves as a segway to my question. If I'm not mistaken one key take-away I got is that growth hormone isn't that great for longevity. In today's episode you've talked about how you alternate sauna and cold bath. I've heard of many studies that showed that this increases like crazy our growth hormone levels. I feel like I missed somehting. Can you please help clear the haze?

[@roberttowner6326]

man this podcast is very good. looking foward for the next ones. subbed

[@TommyGuichardo]

What a great conversation with so much information.

[@drpriyankamehta]

This is such an important podcast . Health longevity good healthspan is the key to living better. Get off your seat so true sitting is the new smoking

[@elisamastromarino7123]

I'm in a wheelchair.

[@janisgs]

Dr. David, would it be possible to measure Biological Age from Europe? Please please make it happen. And if there is a chance for Inside tracker to provide full service for European market, would be amazing. Or any chance to cooperate with Inside tracker to open the European lab / center?

[@esra_feelit]

This discussion is so satisfying. This science is insanely interesting 🚀I want to turn on all the good turn off all the bad. I’m getting my lab work with inside tracker in the morning! Thank you for sharing

[@OddMickel]

Excellent stuff! I love learning about the science of the human body. it's as fascinating if not more as other topics such as deep space or deep ocean. Who doesn't want to learn how to live longer? Amazing content from a trusted and likeable source.

[@WannabeMonkey]

Glad you are directing us to the right path to longevity. Cant wait for the next one.

[@callofthedark]

Here we go.. after listening to the entire episode3 on Spotify 2 hours ago..waited for this here..One more time.. Cheers to taking another step towards a better future for humans evolution

[@Midhun0906]

Been following you since your episode in Tom Bilyue's show. The way you explain things in awesome. Thank you for sharing your knowledge.

[@biplobpaul9073]

I love you David Sir. Keep bringing us some good information.

[@19Jetta]

My local spa has a sauna and cold pool (60 degrees F). I LOVE to cycle between them. At first, the time in the cold pool is brief, maybe 30 seconds. But as I keep doing it, I can eventually stay in long enough to do some stretches and use their waterfall (it cascades out of the wall) on my shoulders. For me, I do it because it helps with muscle soreness. But also, I do come out of it feeling very exhilarated yet very relaxed. Now I understand why.

[@kenswanston820]

@19Jetta - Check out the Wim Hof breathing technique that incorporates cold showers too.

[@flyingsneetch]

Thank you for this amazing information! I was wondering if you had any information regarding using Breathwork such as the Wim Hof method or Buteyko breathing to induce hypoxia. Is the hyperventilation / hypoventilation we see in Wim Hof doing the same thing as the Hyperbaric chamber you mentioned, due to the large differential created during the practice? Thanks again!

[@kamlajohnson6226]

Incredible. Thanks for sharing your knowledge.

[@azadehkhajeheian9430]

Love your informative episodes. Great job👏🏻

[@beatusaestate1778]

Thank you for all the interesting information. Some questions for the next episode: In what quantities and time intervals should a typical person take the supplements? Is is for example bad to take NMN every other day or only a few times every week instead of every day? For how long will the different supplements remain active in the body after ingestion? What happens if a person overdoses with a supplement? What are the dangers or positive synergy effects of combining different supplements?

[@kenswanston820]

Beaus Aestate - Good questions! Did you ever get a response? If so, I'd certainly be interested in what he has to say if you could pass it on it would be much appreciated. Thanks!

[@Janaitisofficial]

Thank you so much to both of you. I'm 41 years old, originally from Philadelphia now living in Finland. Im playing music here with legondary rock and roller Andy McCoy but recently times have been tuff due to Covid and I have not been taking advantage of doing the things I should to to maintain my health. Nothing bad, just mostly sitting around and not getting proper exercise and not using the Sauna's that are available here in Finland. Because I have been watching these pod cast episode's, I have been motivated to learn and start to implement the simple strategies you discuss. I'm looking forward on the next pod cast and if there is any way I could chat with either of you about my health and what I can do to not only better myself but also help people around me and spread the knowledge I would love to. Thank you, Kiitos...Matthew.

[@CUCHIFREN]

Thank you Dr Sinclair

[@mefarrehal-harbi489]

Thank you so much, this is a lifesaver .