New Science Reveals the Best Form of Exercise to Live Longer

you have one crowd of people that say resistance training building muscle is the key to longevity for a multitude of reasons okay we got glucose sync like basically metabolic benefit there you've got ability to Stave off Frailty Stave off like uh wasting from disease all very valid things and you have another side that says no cardio is the most important because we have to look at cardiovascular health we have to look at cognitive we have to look at endothelial cells we have to look at all this stuff both very very valid arguments and the beauty of social media is that we can get this stuff at warp speed but the downside is that you get these new things that come out and these camps form that almost start demonizing the other side so I've seen a lot of the muscle building crowd demonizing the cardio side saying focus on on just this building muscle then I've seen the other side of the equation no muscle that's going to be elevating mtor you need more protein you need over feeding for that to occur and that's not good for longevity so what is it okay now I'm not just going to come right out and say it's boilerplate and its balance we have to look at data okay now what we have to look at first with building muscle yes muscle is beneficial from a metabolic side and this research is newer so it's probably hotter and more exciting from a metabolic side having more muscle is going to give you this glucose sync where glucose that's floating through the bloodstream actually has a place to go right and as we start to uncover more research and we see how many people in our society are insulin resistant or type 2 diabetic it's top of mind because metabolically and from a mitochondrial standpoint if you have a lot of insulin resistance you can do a lot of damage and it probably can shorten your life right and also the cognitive impairment that comes as a result so all these things matter metabolically now on the cardiorespiratory side the mistake that people make is pigeonholing cardiorespiratory Fitness into cardiovascular health and cardiovascular disease risk they think that okay well I do good things for my heart I eat a good diet I exercise moderately I don't need to worry about my VO2 max I don't need to worry about having good cardio Fitness as long as I'm just mildly active I don't think that's the case here's what's interesting is there's good data on muscle mass and all-cause mortality so the more muscle mass you have seems to be good for all cause mortality up to a point we're not talking like bodybuilders and enlarged hearts and exogenous hormones here we're talking about Good amounts of muscle but why does that improve all cause mortality we have to beg the question there now for one hand there's a metabolic benefit but with that we're talking about structural things okay when you look at all cause mortality that also counts for being 85 years old and crossing the street and getting hit by a Buick okay and if you have more muscle then you're going to be stronger and you're going to be able to withstand that better if you have muscle you're also going to potentially be able to withstand the muscle wasting that comes along with potential disease so is it directly impacting your internal health well yes it is but all cause more reality factors these things in the ability to deal with these kinds of issues it's harder to justify that on the cardio respiratory side having more cardio respiratory Fitness on the surface isn't going to help you when you get hit by that Buick but maybe it is because you're going to have better circulation your endothelial cells are going to be healthier and you're going to have better tolerance as far as perceived stress is concerned so these things are important right we're going to dive in a little bit deeper and I want to really focus on the longevity attributes and the aspects here because there is an interesting study published in Jama that really paints a solid picture with some stuff 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variety sample pack with your purchase so when you use that link drink Thomas it's a free variety pack along with your purchase so this study is published in Jama took a look at 2401 twins twins are going to have the same DNA this is interesting because it's looking at telomeres telomeres are like the ends of our shoelaces they're with our DNA we have these series of nucleotides and as we get older oxidative stress and other just problems as we age basically degrade these shoelace caps and eventually the shoelace becomes frayed and we have DNA damage so in a lot of ways it's a protective mechanism so we can measure sort of age in some ways by telomere length to a certain degree it's only one element of biological age however it's a pretty powerful one and it was sort of the Hallmark for a long time and what's interesting is this particular study took a look at these twins and it factored in so many things it adjusted for age it adjusted for sex adjusted for BMI adjusted for activity at work like how active they were at work and it adjusted for smoking to eliminate those as variables So when you say adjusted for it means all these have mathematically been equated out of the picture so they're not skewing the data and what they found is that people that were more active independent of all of those other things even if they were crazy active at work but not active in their Leisure Time okay it found people that were more active during their Leisure Time had longer telomere lengths so they ultimately had better longevity Health span very fascinating now it's not just a smidget amount they found the highest most active group had up to 200 nucleotides more you know what that equates to in time 10 years younger people that were active the more active they were in their Leisure Time independent of everything else even if they're smokers had a longer telomeres and had ultimately you could equate that to potentially better lifespan Better Health span very interesting stuff now why is this occurring because a lot of times what they're talking about is just cardio respiratory Health Just Fitness being able to going out and running doing endurance work things like that so a lot of it comes down to the stress piece right if you do activity that reduces stress that's going to be good okay resistance training is good for the brain it's good for stress but it's also a stressful situation and very like stressful and attacking the body whereas mild aerobic work generally speaking isn't going to be as inflammatory okay you literally have less of an inflammatory response with moderate endurance work than you do with heavy resistance training and that's kind of a given okay so with this we factor in how much it reduces your perceived stress overall now does this mean that endurance work is better or cardio is better for longevity no but it does mean that if you're doing more cardio respiratory Fitness it's definitely healthier now let's take a look over at muscle mass for just a second let's say you have great cardiorespiratory Fitness but you just eat 700 900 grams of sugar a day and you're developing insulin resistance it's not going to help you out a whole lot there if you're a 105 pound six foot one Runner that eats 600 grams of sugar you could still be metabolically deranged right and that can certainly impact things later on and that's where muscle mass is going to come in handy okay and we've learned now that muscle secretes things called myokines and muscle will also secrete things called exergenes These are literal like signals and hormone-like compounds that are secreted when we exercise and the more muscle that you have the more of these things that you can secrete so here's what's interesting and here's where it gets a little bit twisted perhaps the magic sauce is having a fair amount of muscle that is a repository for these myokines and these exorkins these hormones hormone-like things that affect our cells in positive ways having more of them because you have more muscle and moving the body with endurance work and moving a bigger muscular body is going to potentially secrete more of these so is the answer to build muscle and do cardio perhaps now we look at a study that was published in 2022 in Jama again 122 000 people took a look at between 1991 and 2014 and then did an eight-year follow-up in 2022 it found that there was an inverse relationship between low respiratory Fitness and all-cause mortality all the way up to the fact that the top three percent Elite cardiorespiratory Fitness cardiovascular like endurance work and also just VO2 max a top three percent had an 80 percent less chance of all cause mortality compared to the lowest group but you're thinking well it doesn't really matter I'm still above average well even this they categorized them into low below average above average high and Elite the elite group still had a 20 percent less risk of all cause mortality compared to the High group the difference between Elite and high was still a 20 reduction in all cause mortality showing that yes by being really really really really really really really strong with your cardio it still has a really really really really cool benefit so does that degrade your ability to build muscle it does if you let it the idea is you do need to increase what's called your G Flex you do need to eat more but also move more okay you still need to try to get yourself at Net Zero or slight deficit but you need to be able to eat a lot of protein in my humble opinion based upon data to sustain muscle mass while also resistance training and also doing cardio but in order to not break down your muscle mass doing lots of cardio that is a left to make you be an elite cardio group you need to maintain protein intake and I don't care how you do that if it's meat go for it if it's plants go for it I'm not going to split hairs there and get into the granular with that that's up to you but the protein is going to matter at that point and that's one of the things where people are going to say okay well then protein is going to affect our mtor and all this over feeding and I had a great discussion with Dr Lane Norton on this I know in the low carb Community he's not liked but he's generally well respected even though he can be a little bit of a prick sometimes with Lane Norton like he had suggested like okay over feeding in general is bad but the cohort of people that overeat but are also very active might be a slightly different situation so over feeding eating enough protein by overfeeding protein but also being active might actually come out in the wash where you get the muscle but you're also being able to get the metabolic benefit of maintaining the muscle which if you do a lot of cardio you need to work hard to maintain so which is better is one slightly better like if you have to lean into one more than the other honestly I think the data as far as Fitness level is concerned leans a little bit more towards cardiovascular health and cardiorespiratory Fitness like if you look at VO2 max it's stronger data with VO2 max than it is with muscle mass but muscle mass data is just now starting to come out we had a lot more in VO2 max but it's stronger and it's more compelling now with that I think that by increasing your VO2 max it gives you a great Baseline to increase your resistance training here's what I see as a problem people are inherently a little bit lazy and we love to find something to talk about and be good at and become dogmatic about and we don't like doing things we're not that good at so when someone says Hey resistance training is the way we sort of get this like pacification where we're like you know what I'm glad he said that because now I can just be lazy mentally and focus on resistance training and I can just focus on building muscle and I can do that and the other side is true as well hey cardio is all you need you know or cardio is the most important you know thank God you said that because now I don't have to worry about doing my resistance training as much and I can just mentally be lazy and focus on that no wrong okay it's all about switching it up and it is difficult and that's the point it should never really get easier mentally like it's going to be hard to build muscle it's going to be harder to do cardio it's going to be hard to do them both but if I had to be put in a corner to say which one is more important I'd probably still go with where the bulk of the data lies and where actually this newer studying publishing jam it comes out cardio respiratory Fitness this is important and it gives you the Baseline to be a better resistance training person as well I'll see you tomorrow

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