 Hey guys, welcome back from lunch. Thank you for coming back into Jiffy For those of you who aren't here yet. You aren't hearing me, but maybe later you'll watch this So tough crap watch it online Anyway, next speaker up is scholar Tanner. He is a returning speaker to the 21 convention He spoke last year for the first time in the land of Florida and now we're here in Austin, Texas where he lives Although isn't born here. It's born in California. I believe yeah sort of local Texan His speech this year is titled strength training and the biomarkers of aging Which is a little bit different than I think it originally was In all cases, it's gonna be awesome. He is a general manager at a fish and exercise a good friend a blogger at scholar tanner calm and a complete badass Welcome Scott Tanner the stage Beautiful How you doing can I get a hell yeah, no don't actually do that All right strength training and the biomarkers of aging Biomarkers of aging are things that are Sometimes chemical sometimes neural they tell you how old you are And without having a chronological age tied to it I'm gonna tell you how You can use that in your life going forward Hopefully make you think about getting older and the changes that go on and how you can cut that off at the pass I only have one piece of pickup advice here I'm married being a pickup artist means I clean well stylishly around the house um But it's right here. Hey pretty want to date. Yes smile. No backflip pretty good in theory You might run into a problem if she's a gymnast Uh, but I have a solution Hit on cheerleaders one in four shot. She's not gonna make it Not gonna make it and you're good. You're good. You're great So it's the efficient exercise afternoon And starting off on the far end of the phenotypic spectrum here is me Keith is over here as the far nice Hercules We think of ourselves like this you might see us maybe a little bit more like this here Sheldon from the big bang theory Duke nukem Shake it, baby um But we hope we entertain and inform you So why you should strength train is You know, y'all are young filled with testosterone like lifting heavy things I shouldn't have to convince you too hard about why you should strength train But I'll also tell you how to fix your body is more than the plasticity of your muscle tissue And then I'm going to teach you how to leverage diet to create biological immortality Uh, that's probably the only time Marilyn Monroe ever actually lifted weights. She was normally lifting bottles of pills Uh, why why why would you want to do these things to live longer? To live healthier and to benefit fully from your diet Strength training is the great leveraging agent It is a force multiplier if you eat like shit It will minimize the damage that you are incurring on yourself And if you eat pretty dang well You're going to maximize whatever it is you're capable of getting as far as health is concerned. This is Clarence Bass. He is 70 years old And I think he owes the world some body fat at that level of leanness So what are the biomarkers they are 10 determinants of aging that you are capable of controlling Uh, they are things that tell you how old you would be if you didn't know how old you was That's from the ageless negro league pitcher here satchel page who was a rookie at the age of 42 And he pitched for about 10 years and did exceptionally well Uh, I modified the biomarkers a little bit because the original 10 included things like ability to regulate body temperature and um and basal metabolic rate pro tip Spoiler alert strength training affects all those in a positive way So when this book was originally written and I'll get to that in a second, uh, it's 25 years ago We didn't have the genetic technology to see what's going on at that small level So I have added gene expression and telomere length to the things that we can affect And of course the big bonus is immortality through diet that I'll get to at the end of this talk And I hope that's interesting to you all You know, you should care because this is your birthright Uh And what I mean by that is that what is common is not normal Uh, I'm also trying to figure out here if this is normal You think you would you think you'd catch a little bit of of his junk there, but alas Um Modern hunter-gatherers enjoy a lifespan of 72 years Heart attacks and stroke they appear rare And degenerative deaths are largely few and confined to uh early infancy Which is what skews the data. They all die when they're young Drags down the uh modal age So this is common in america old men small animals busted legs But what is normal is more of what we got here Olga is 92 now Um, she is a track champion Which you know at the age of 90 normally showing up means you win a medal but her Her um her records are better than 10 to 12 years younger than she And you gotta understand it's not like our age the difference between someone being 30 and someone being 20 It's it's almost a um It's it's vastly different in those 10 years compared to our 10 years Ellsworth on the right here basically pioneered every uh open heart surgeon surgery technique that would be used on you today Should you be so unfortunate to end up under the knife and he was practicing until the age of 96 Uh, that's when he just let his license expire. He was normally the third surgeon at that point So he could do everything but it would scare the crap out of you if if uh grandpa plus showed up at the table And said air i'm gonna cut on you So what i want you to think about here because you're young you're sprightly Your cocksure piss vinegar I want you to try and imagine the future you you can do this a couple ways You could enter your face into a computer program that ages you And that's that's actually pretty cool. Um, you know, you'd be the only person voluntarily doing that because most of the time You get in those flyers in the mail that are sort of like this child was abducted at three Here's what she would look like at 30 And and you you wonder why they're still looking Or or the other thing is you can look at your parents So one day after I spoke last year, I went flew across the country to san diego This is my father He has a wonderful walrus mustache and you can start to see the similarities in your note in the nose and the eyes Uh, he just turned 60 a couple weeks ago. It was a lot of fun But you can see that you know when you're young you're sort of like i'm not going to be like my parents So I don't resemble them and then you get older and you start going holy crap. I talk like them I only tell stories like him. I answer the phone like yellow Like he does and and it's not it's ontological. It's a risen. It's just the way it is Um, why would I want you to imagine the future you? Because if you interact with an older version of yourself You have an increased tendency to save money if you don't do that You you literally think you're a different person It's this strange bizarre personal socialism kind of thing. Ah Someone else is going to take care of me when I'm 60 But like compound interest a little bit today is going to compound to huge health benefits later in life Uh, so consider that that you are that your 60 year old self is a continuation of you today It will remember it will remember those aspects of this conference Or remember that that guy telling you you should think about your future self It's the same lifespan So with that in mind we start with strength and muscle mass because that's what we care about at this age Um, sarcopenia is a loss of muscle mass through aging It's it's an inactivity thing It most of it is not due to some sort of Inbuilt genetic or phenotypic expression. Well the phenotypic expression is you've been sitting on your ass And that's why all the muscle went away because that doesn't require much Uh, muscle is required for strength. The loss of muscle means loss of strength And it's the only thing that's independently associated with functional ability in the elderly To put it another way what good is having an amazing heart if you can't get out of your chair This is this is the is the ground in which every other function in your life arises from and Balance isn't a magical lump of wonder stuff here You need muscle tissue and you need a sharp nervous system to enact those muscles in order to balance And so when you lose muscle the balance goes away as well. They're not separate things. They're part of the same spectrum Uh, so to to further drive this home with some science. This is going to be quite sciency You're going to see a lot of these references. I'm going to make it entertaining throughout I'm going to put on my website the entire bibliography in case and if you are curious of what I'm referencing here But in this particular 12 year study doing nothing these individuals between 55 and 65 lose 20 to 30 percent of their strength Just being sedentary And just a year of strength training increases strength by 29 percent in women And bone mineral density in the hip and back and if it does it in women It's going to do it much better in in men because we have a favorable hormone profile profile for this sort of thing It doesn't mean women can't gain strength or puzzle clearly But we do it even better And if these individuals, you know through training gain 28 percent and stop training They will this particular study 12 week study. They gain 28 percent strength on average If they stop training for 31 weeks Almost triple the amount of time they're training. They only lose half of what they gained And so when you're talking about a program you can stick with for the over the course of your life People get hung up on doing enough doing doing enough kind of a perfect program The reality is is that your body For your body muscles expensive very expensive and it's not going to slosh it off willy-nilly Think about it like a corporation If you train your muscle tissue, it becomes a highly paid vp If if it's if you're sedentary, it's suddenly getting paid like a vp, but it's working like a mail room Intern so your body will get rid of it. You have to make that muscle important to your body And that's what keeps it on And so over the course of a lifetime, here's how this might look This is out of a book bending the aging curve by Joseph Signorelli If you train over the course of your life By the time you get to 90 you'll have roughly the amount of muscle of an untrained 50 year old And if you perform an intervention later in life in middle age You would still at the age of 90 have the amount of muscle of an untrained 70 year old again Those 20 years are way different than moving from the age of 20 to the age of 40 as far as functional ability is concerned That is enormous and They do this they test this by pulling Core samples of the quadricep muscles out of individual's training and check the They do some staining to determine fast-switch motor units And what tends to happen over the course of time as you get older you get this atrophy fibrosis where Fast-switch muscle fibers that don't get used the power the powerhouses the biggest strongest motor units They revert irreversibly to to connective tissue and you can't get them back So all everything you need to be powerful to get you out of a chair To move to be quick to climb a tree to do whatever it's not there And you can't train to get it back So that's why even if you train you're still much worse off than someone who's been training their entire life because of the demands To rebuild and turn over those fast-switch motor units are there always Um, this is just a graph, right? Hmm. Here's how it looks with MRI So what you got here is a 40 year old triathlete slice MRI Look at that a wonderful ham steak and you compare to the 70 year old triathlete Also the exact same ham steak. In fact, he might be a little leaner if you look at the outline of the fat mass here Uh, and then you compare that to a seven sedentary 74 year old man Let me just look at just how little bone mass he has how there's all this intramuscular triglyceride going on And these guys it's very little And so this was a survey study These individuals said they trained three to five days a week. They didn't Determine how they trained certainly not uh, not entirely with weights But if you look at weight training studies even late in life, what you'll see is that 12 weeks On 92 year old men in this case, um, 12 weeks of resistance training increased the cross-sectional area by about 44 And that's in 92 year olds And that's in a controlled environment if you do something that's only say a b on a scale of perfection Of a of a routine. It's not everything you can do, but it fits with your schedule You won't ever have to have the perfect routine later in life. It's sort of like investing Uh, you're going to get this compound interest working for you over time So that you don't have to try and save for retirement at 60 because you screwed up all of your life by not doing What wasn't perfect, but was pretty dang good Bone density you wouldn't think this matters to men Uh, normally it doesn't normally we're heavier. We work harder, but our increasingly sedentary lifestyles We start to see osteoporosis in men. It's the loss of bone Um, it's correlated with reduced function frailty And also downgers hump is actually a series of micro fractures in your in your lung and your thoracic spine Gradually contributing me rolling over Strength has to go down to proceed osteoporosis if you are training It's not just the loading of the skeletal tissue, but where the muscles connect to the bones They work and those get stronger. So you're constantly stressing your bone. It's a symbiotic relationship Um, you might have heard T scores or bone density curves Y'all are most of you are young enough now that you're still below where bone would naturally level off Uh, 35 to 40 in men Up to that point you can continue to add to your bone mass and push that ceiling up By the time you get to that point you max out and all you can do for the rest of your life Is maintain that level under the best of circumstances. It's another type of physiological head room So That is why that's another reason why you should be training because if you have this giant space of extra bone It's not anything you'll ever have to worry about later in life Um, you know in women again, uh, bone mineral density strength and muscle mass held to the women They all improve uh with increases in physical activity But strength training improves not only the bone density, but you also before the bone manifest you see a blood marker in both men and women show up called osteocalcin and it's a Researchers were confused or say oh is this something that tells us that um They tend to happen in strength and or um body mass index studies and they say oh It seems to be that people with a good BMI exhibit a high number of this, but if you actually look at the data it just means they're working hard enough It's a blood marker that your bones are being stressed enough to grow So you don't need to go and get bone density scans unless you're really paranoid about that or have that running in your family So it has been shown to improve bone mineral density But most studies are too short to show enough of a of an improvement Which would be 20 to reduce the fracture from a fall. I mean that's way off But if you're stronger, uh, and you have more muscle tissue you're going to prevent the fall You won't need to prevent the break And uh, again, it doesn't take much to do that Talk about body composition uh fat mass in the abdominal region is the first step that leads metabolic syndrome Lean body mass shifts that profile away because adding body fat is basically turning you and the women It's the it's a feminization process the more fat you have the testosterone to estrogen ratio starts to change Um, and so what ends up happening, you know, it's associated with aging Uh, and it also reduces the resting metabolic rate, which then proceeds to add even more body fat And you know, I talk about you laugh. Oh, it's feminizing Well, it is I mean the screen's bright, but you can see he's got a bit of gyno going on here He's got this big hard pregnant belly And uh, that is what we talk about when we talk about metabolic syndrome It improves it in men and women where calories are controlled for and where they're not So that's what i'm talking about with strength training is the force multiplier It corrects all of your dietary indiscretions to a large degree not entirely but to a large degree Um, and it reduces visceral adipose tissue This is in and around the organs Insulates the organs protects them from jarring because you got to think You're basically a cavity from the bottom of your rib cage to your pelvic floor This doesn't expand very much if you start to gain visceral adipose tissue It's squeezing in on your organs making them work harder to do the same stuff They would always be doing without an extra metabolic or biochemical benefit to you they have to push out against it Then this is why skinny guys ironically slide aside when eating contests because fat mass doesn't stretch It doesn't we think about fat guys. Oh, they can put down a lot of food Their stomach is no different and that fat isn't going to budge So that's why your um your Tiny little ripped guys shove down 65 hot dogs because they have room to expand Your tissues don't have room and are getting internally crushed when you have a lot of visceral adipose tissue Which makes the heart work harder, which is why they call it heart attack fat Let's talk about cardio Or just look at the photo whichever you'd like to do There we go We're going to call it cardiorespiratory training sustained heart rate elevation through formal exercise Typically to increase vo2 max lactate threshold lactic acid threshold lactate ha ha ha uh or increase endurance And uh muscular does not increase muscular strength hypertrophy. It eats up muscle like you wouldn't believe it's wonderful at that Just nom nom nom on all that wonderful muscle tissue. It is not aerobics aerobics is an energy system Because cardio can and does include anaerobic work think about sprinters think about the usane bolts of the world 10 seconds is a long run. They're never really getting into the anaerobic system. Not directly It's gonna or the aerobic system. Excuse me. Not directly It's going to deal with substrate that comes down from the anaerobic system, but not you're not living in it like a distance runner And so with that in mind we talk about cardiorespiratory training. We have to define health According to world health organization, you can go ahead and read that state of complete mental physical and social well-being And it's not just the absence of disease And the reason why i'm preceding with this is because you talk to people about strength training and they go Ah, but what about your heart? And then you go, okay, well strength training does this for your heart and they start moving the goalpost They say, yeah, yeah, yeah, but what about your blood lipids? Okay, well strength training affects that. I'll show you that Yeah, yeah, yeah, but what about blood pressure? Yeah, yeah, it does that too. Yeah, yeah, yeah, but what about vo2 max and actual cardiac output performance. Yeah, it does that too It doesn't mean it's going to make you run a marathon or be ready to run a marathon But it's going to improve the base to the point that you can launch off and be better than anybody else Cardiometabolic health should coincidentally be considered Um, and because you are more than your cardiorespiratory system when we talk about this and here's what I mean I showed you earlier Metabolic syndrome the uh, gyno the boobs on the man the hard heart attack belly. That's also called syndrome x And it comes with all these other components athrogenic dyslabedemia Abnormal cholesterol profile hypertension and impaired glucose control Um If you can train this musculoskeletal system lift weights strength train It regulates metabolism and reduces these factors without ever directly affecting the cardiovascular disease through formal training You're not trying to train that but it's a nice side benefit through controlling all of this which is what muscle does so well Blood lipids athrogenic dyslabedemia These very loosely correlate if you've heard dug talk Uh, a couple years ago on the internet He went into that just a little bit touched on it mark sisson touched on in a great deal in his talk from a couple years ago Um, but it's still something that people tend to focus on and especially if you've got a cardio bunny They'll harp on this again and again and again Um, so it's assumed that resistance training is inferior in my graduate program All the people who are american colleges of sports medicine They love their cardio and they say ah resistance training does nothing for that And all the nsca guys who are all resistance training goes of course it does those cardio guys I know what they're talking about and they just don't they don't sit down and talk and actually share this information apparently Um, so as I said, this is not the case So this particular meta analysis it had uh 82 studies and 53 randomized controlled trials found that martin mart cardio Doesn't influence lipid profile independent of exercise volume It's it doesn't do anything by itself until you get up to a very high level like your training as an athlete High intensity cardio respiratory training your sprints your more anaerobic type bursts improves hdl but doesn't seem to affect anything else and these positive effects of resistance training Actually turn out to be the reduction of ldl um So the problem with these studies if there is a problem is that most of the resistance training they use Is you know you get untrained people and they're not able to actually heavily tax their Their aerobic their cardio respiratory system Through strength training as keith will tell you as dug will tell you as i will tell you if you are good at what you do As a strength athlete you will be heavily out of breath when you are done And so I don't have data Don't have don't have data evidence for this But I think you'll see with with more advanced individuals A reduction in the ldl and an increase in the hdl because of how hard they can work themselves and pull those two ends Of the spectrum together And in fact, there's there are genotypic expressions as we start to talk about we'll talk about that later The differences to cardio respiratory training. I mean, it's the same thing with with anything You got a buddy who barely works out walks through a gym blows up with muscle There are some that jog A little bit and they have just rock bottom Their cholesterol just dropped like a rock and so in this particular Study they found a genotype called the apolipoprotein e Type that doesn't matter what it is. But the point is that they were hyper responders Two or three times more reduction in cholesterol from the same amount of cardiovascular activity And so with that in mind there's no evidence for this again But I would not be surprised if there's a similar genotype for strength trainees Huge improvements with the same amount of volume Hemodynamics this is where people start to talk about the heart not just things floating in the blood Hypertension it's a persistent resting increase in blood pressure By the age of 60 to 70 you're talking about 50 of everybody But by the time of 85 this risk drops off. It doesn't matter the blood pressure. It doesn't increase your risk of death You still want to control it So it doesn't kill you before you get to 85. So here's how that might look you've seen people. They're really red They're puffy. He's also got metabolic syndrome going on here And you can just see it in the people you can see the veins kind of bursting in their nose That's always one of the signs of high blood pressure these smaller arterials bursting Uh, it has a respectful track record in this regard that resistance training So these two guys found that a 3.2 tour that's what the millimeters per Per mercury of mercury changes. That's your systolic blood pressure. That's your heart pumping blood out to the rest of your body 3.5 tour decrease in diastolic blood pressure There are some blood pressure medications that would be happy for you to get that That sort of improvement Uh, so you got further positive results in this regard Including reducing Wrestling blood pressure in 65 to 73 year olds with high normal blood pressure Strength training doesn't seem to work on the people with really really bad hypertension or at least not enough to bring them into a safer range Um And that's also a reason why I talk about doing this before it's an intervention doing this when you're healthy So you can keep yourself exactly as you are Uh, but as a matter of fact aerobics cardiorespiratory training doesn't have that much of a track record in that regard either That's why they bring out the big guns the big drugs typically Uh So one of the things that you got to understand that as a trainer if you're trying to work on your health You have to think about We're kind of like swim coaches in this sense Right trainers nutritionists Uh guys like dave doug keith In that we're trying to teach you how to swim We are trying to teach you how to thrive swim faster swim better doctors They are lifeguards. They're pulling your head up from under the water, but they can't teach you how to paddle right so I have a client is a he's a Cardiologist and I'll start talking about these things and we're on opposite ends of this curve And he goes you got to understand when people get to me They don't have a pulse most of the time or they they have you know, they've already had multiple heart attacks And so he all he studies is pathology Um, and so what tends to happen is the things you might see in path all pathological conditions Will might show up in healthy individuals, but it poses no problem whatsoever They're they're it's a different ball game, but doctors will get concerned. I get it. They only see nearly dead people Um, so in this case arterial compliance is just like it sounds It's like the it's like the austenian. That's the tallest building in austen when an artery is compliant Changes in blood pressure do not make it burst or rupture. It bends rather than breaks Buildings are meant to sway in the wind if they were stiff. They would crack. They would fail Arterial compliance is what you want in that regard Um, and so that when you strength train you actually have slightly reduced arterial compliance I'll get to why that's not always the case But it shows up pretty regularly And it's imp and it's not associated with impaired vasoreactivity Which is how quickly your vascular system adjusts to the man's if you're sick and you have a If you have arterial stiffening You don't react quickly, but if you're well you do continue to react quickly When you are exposed to some sort of sympathetic stimulus This is um something that's going to raise your heart rate raise your blood pressure think of a caffeine is a sympathetic stimulus Um, or endophilia function is not Is not adversely affected And in this increase in arterial stiffening also comes with an increase in vasodilatory capacity So your your your vascular system is a closed hydraulic system You're not really adding much in the way of fluid coming or going you can get a little bit of water changing on a regular basis But not much so if you can dilate that system just a little bit blood pressure drops like a rock and high high Intensity exercise dilates that like nobody's business Whereas the guy who's plotting along hunched over on the side of the road jogging thinking he's doing a good thing Doesn't get enough of that stimulus to dilate the vascular system So his heart's pumping a thousand miles an hour because he can't move as much blood per stroke I'll get to a little bit more of that here in a second um But if you get to some cardiorespiratory training like I said it decreases that arterial stiffening, but it doesn't dilate Like resistance training does They both lower your blood pressure and more recent studies have actually found that in premenopausal women Again, if it works in premenopausal women is probably going to work with men because they are the Giantest pain in the ass in the research world. You can get something to work on them You can get something to work anywhere Um It's just the way it is especially if you're in decent shape. They didn't have any arterial compliance and uh due to weight training So that's all confusing. It's a lot going on there. Let me try and simplify it here for you This is green. This is red. This is yellow So they both reduce blood pressure strain training increases arterial stiffening Whereas aerobics decreases it the aerobics has a much smaller increase in base of dilation And it's only once the threshold of intensity is met Whereas we get a lot over here from the strength training And in premenopausal women again, we don't get arterial stiffening So it got me thinking Laugh it up fuzz balls. Come on Star Wars reference anybody anyway um So maybe maybe this is due to different hemodynamic effects that strength training experiences. It's kind of like There's a a guy in the kind of primal community guy named Kurt Harris and he talks about how the blood markers you see for a paleo diet Do not necessarily reflect Health and due to a paleo diet or in the context of a paleo primal ancestral diet Um that the blood markers we see as healthy might not be Healthy, but we associate them with health because the only set of blood markers We've ever seen is in agrarian feeding unhealthy quite inflamed individuals does that make sense that everybody understand what I just said there Okay, okay So it got me thinking if there might be a study that's actually Directly measuring what's going on during strength training on people who might be problematic Hey, there is what do you know? in this study Patrick doesn't have chronic congestive heart failure here, but in this particular study patients with chronic congestive heart failure They found a decrease in systemic vascular resistance. So what they did was Chronic congestive heart failure is the inability of your heart to supply your body with the sufficient amount of blood And what happens is that they put these individuals on a leg press They inserted the central catheter to measure exactly what's going on on a moment by moment basis Most of the time you're getting these distal measures not direct measures um And what they found was that at the highest intensities on a leg press over 80 percent of their one rep max These individuals The higher the intensity went up to I don't think they went all the way to 90 But the higher they went the more and more the vascular system opened up and allowed for this blood flow to occur This in part is because in order for the heart again, it's a close hydraulic system to pump It has to be getting blood back So the way this works is that your left ventricle the largest pumps it out and it comes back To the right aorta right aorta, which then moves the blood into the right ventricle Which pumps it through your lungs and then back into the left aorta which moves into the right or in the left ventricle Back to move out to your body. That's why the left is larger It's got to move the blood a larger distance rather than just sort of front and back in your two body um And so what happens is with these smooth controlled contractions of a leg press because if you're running it's choppy chop chop chop You're getting the muscles actually constricting on the vascular system and shortening the amount of blood that's moved Each repetition because if you think about running it's a series of repetitions More more smooth Heavy heavy effort leg press Is pumping huge amounts of blood back to the heart So it's more efficient And so if you don't have to pump very fast if your rate of filling is smooth and consistent You don't have to be constantly adjusting to these changes in pressure That's why strength training shows a slight increase in arterial stiffening, but a reduction in Or an increase in basal dilation and reduction in blood pressure while working on people with heart failure You guys You just need to work out a hard leg press and your heart's going to be in great shape But I have more because when we talk about the heart and the health of cardiovascular system blood glucose control matters a lot um It's the most important manifestation of that syndrome X metabolic syndrome Uh, and if you can control glucose You reduce the risk of any cardiovascular disease event by 42 percent um and Strength training drains glucose like you wouldn't believe Two sets of 10 if we're going to talk in set terminology Uses about five grams of intramuscular of glucose And they keep it simple carbohydrate So a workout might use 35 to 60 grams of carbohydrates depending on how long it is With weights It's not nearly as aggressively draining those muscle tissues with a cardiorespiratory type training And the thing is about your muscles is they do not like losing any glycogen at all So there's a process called supercompensation When you drain them they make room for more Glycogen to be stored. So if you're constantly somewhat emptying the tank You always create a headroom to take on any amount of glucose or not any there's a limit. It's something the effect of 1200 grams for 180 pound person is about the maximum amount of intramuscular glycogen and only for short periods of time and only after Fully unloaded tissue you're talking about endurance athletes big time your average person Maybe it's about 500 grams But if you're constantly Pulling out of this bank and then reinvesting pulling out and reinvesting your body makes room for more of this So you don't have to ever have Abnormal blood glucose levels because it always has somewhere to go And so here's an example of that isochloric amount of treadmill exercise Did not match the amount of glycemic control of 10 weeks of resistance training. They controlled for calories They did not get as good a result And hba1c is a measure of Basically the last 120 days of blood sugar levels measure something called glycated It's glycated hemoglobin So it's a feasible treatment for the diabetic population at large because if you can reduce it to a clinically significant degree You know you're as good as a drug at that point so What happens here is that Traditionally you have You have this increase in diabetes, you know the supersize me of the world trying to blame McDonald's for their poor parenting decisions Um making their kids diabetic youth type 2 diabetes levels enormously high It used to be called adult onset diabetes or diabetes Liberty medical is not sponsoring this presentation Has anyone watched cocoon recently? Um So but the point is that it only used to affect adults because they would get less muscle mass They would have less room for the glucose the cells would shut it off to protect themselves because your cells don't like having Glycated proteins hanging out in the cytosol and that blood sugar would have nowhere to go Um now it's showing up in kids. Let's look at look at the michelin boy here Um, it's showing up in kids because they're just being hammered with severe amounts of carbohydrates anyway So in conclusion, I mean this sums it up so well here this particular study It is clinically and statistically significant effect on metabolic syndrome lowers all of these wonderful risk factors and it should be the Measure or the the marker in which all other treatments are measured when it comes to controlling type 2 diabetes and metabolic disorders and in fact in australia They have started prescribing exercise for the treatment of type 2 diabetes weight training specifically for the treatment of type 2 diabetes Um, and I wonder if there's just some sort of a medical legal Truce there that understands that the doctor is trying to get the best results for their patient Combined with the personal responsibility because here in america's Doug will tell you dr. Doug McGuff When your balls are on the chopping block you will prescribe walking because nobody is going to attempt to sue you Well, they might attempt to sue you for walking, but we're bipedal, you know, it's it'll be thrown out of court So that suddenly becomes exercise rather than dammit. You're a human being you should be able to stand on two feet Create locomotion moving forward So it's great. It's fantastic stuff in that regard and so we talk about aerobic capacity Lot of stuff. I know I'm trying to keep it fun. That's why michelin boy was there cardiorespiratory training improvements in cardiovascular fitness Some people you know strength trainings a little controversial in this way typically it's assessed by a ted treadmill test Um, and it's an important risk factor in all cause mortality Now should any of you be in a situation where you have to take a treadmill test for insurance? I have a suggestion practice the treadmill test the month prior to doing that You will score so much better in spite of the fact that you have not gotten fitter Because there's a skill component involved in constantly adapting to the increasing Levels of the treadmill when you do a treadmill test every three minutes They're increasing the height of the treadmill the grade and the speed typically If you practice that you're much better at as a result So mortality and comorbidity They're associated with coronary heart disease in men and women In this particular treadmill test and all cause mortality And high levels of physical fitness delay this Mostly because of that lowered rate of cardiovascular disease right so You know you go and google and you search heart attack. This guy showed up with some memes Am I the only one who thinks that this isn't a heart attack but possibly an o-face? What's going on down here? What's going on down here? And I I do like his old His old receipt machine here as well. That's always a good time So that's what we're talking about if we're talking about aerobic capacity to a certain extent We're also talking about heart attack prevention vo2 maxings of that nature. So in this particular study Treminal walking endurance increases 80 percent Or I'm sorry increases 38 percent and 80 percent of vo2 max in these elderly individuals Even though vo2 max does not change vo2 max is a monopoly money measure Of how much oxygen you can you consume and use at the muscle tissue level? The thing is is that you can increase your endurance without increasing your vo2 max. It's mostly set by genetics and so People for a while there once they figured out ah vo2 max. Let's drive this thing on the moon You don't get much more than 20 training for it specifically above your genetic level And that doesn't mean that you're going to suddenly be some sort of world champion athlete You have marathon champions between 60 vo2 and 90 vo2 So it's an interesting measure that doesn't mean anything But if you're going to argue with someone and they were their term their only term is vo2 max Now you've gotten something to say like hey, buddy I can argue with you on that and show you that strength training and on top of making you Look better naked major ticker better as well even in their arena of choice So 12 weeks of high-intensity strength training increases vo2 max by an average of 1.9 Milliliters per kilogram per minute. You see why it's a bit of monopoly money. You can move your weight up and down Um, in my case, this would be about a 5% increase my vo2 max is 47 without doing any cardio Um in order to be at the elite level according to To the list that they put out there you have to be at 50 So that's not bad training 13 minutes once a week Um, and they did it in 72 year old men and again I talked about the compromise with aging in the heart earlier Biopsies showed a 15 increase in capillary density and 38 increase in centrate synthase activity Capillary density is typically only seen increases in this. It's the amount of It's the amount of artery of arterioles feeding the muscle tissue directly Supplying the blood into them Normally what happens when you strength train is that your muscles get bigger and you see a reduction in that capillary density because The uh, the volume of those capillaries has stayed the same. You still get just as much blood under the muscle tissue Uh, of course, this doesn't matter as what I told you earlier because you're more efficient So you don't need more capillaries if you can move more blood through them The other thing here is that citrate synthase. I want you all to go back to high school biology Chemistry physiology it shows up in all of these Is a rate limiting step is the rate limiting step in the crev cycle citric acid cycle. So acetyl coa is a substrate that glyc that glucose glycogen Fat and protein can all move into and become in the body That passes into the cell and the first thing it has to be acted upon is Citrate synthase before it becomes citrate and starts moving around and throwing off ATP like mad If you can increase this rate limiting step by 38 percent you can deal with more substrate coming down You are a more aerobic animal without doing any aerobics because we're just a bag of chemical reactions So if you can get these rate limiting steps bumped up You can run with your friends sprint past them and keep going without ever doing any cardio I think you would have something better to do than go jogging with your friends, of course So in expansive review of depth and breadth of adaptations has been published by 20 convention alumni james steele Deuce there's actually a james steele the third if you accidentally type in three eyes And uh dug mcguff magical deity. I mean medical doctor Um So that from uh actually actually Doug's got a great story He's he's been writing articles and things for years and years and years and he had this one talking about sort of Bringing doctors back down to earth and he said two things. He said md does not mean magical deity And you might think being a doctor is a great job and it's hugely rewarding in a number of ways But how many of you have to stick your finger in a sphincter on a daily basis? That's why they pay him the big bucks I'm sure you could privatize that too. I'm sure there's got to be a way to privatize this sphincter poke Gene expression defined. Hey, here we are It's the conversion of information Into messenger RNA from the gene And then it becomes the phenotypic manic manifestation of the gene Genes are knobs and switches that are influenced by the way you live They are not genetic destiny Except for talk sounding exactly like your father years later If I simplify that it's the building blocks that make you you in via environmental influences And again, this is called your phenotype You your genes are going to determine how tall you are I mean the max amount of muscle tissue you can have the max amount of vo2 max But that's a giant range in which you can operate under and make improvements in So, yeah, I mean, you know Gadica lots of g's a's t's and c's and that's your gene being expressed through messenger RNA In result to input from the outside world So you've got all of these genes associated with aging corresponding with mitochondria dysfunctions the powerhouse of the cell If you run out of power, you know, if you can't Metabolically continue to support that cell it's going to die. There are some immoral cells But this in a general sense is what we're talking about with mitochondria dysfunction Muscle atrophy and dysfunction they associate together and they might be causally related That's science you speak. They are causally related, but in studies you have to say might be causally related Gene expression is blunted or eliminated with inactivity the youthful gene expression Even in the early stages of a resistance training intervention when you walk in if you've never trained before whether you're 20 or you're 70 You cannot access your biggest strongest motor units Your central nervous system does not know how to make these muscles contract to its maximum voluntarily And that actually might be what makes Olympians better than the laypersons is that they can do that better than anyone else They can use the breadth of their muscle tissue from day one But if you use this as an intervention late in life initially You can't get to those fast-switch fibers and even then as I explained earlier some of them have turned irreversibly to connective tissue um So in this particular study They showed that strength training in the elderly reversed oxidative stress And return gene expression in 179 genes to a youthful level move them back about 10 years Let me let me repeat that the genes got 10 years younger That's impressive Here's how it looks These black lines where all the genes express either up regular down regulated or up regulated in these elderly populations And after training they move closer to that line That's flat if I make that three-dimensional give you an x and a y axis or not three-dimensional x and y axis You see this black line here Is a youthful gene expression And these twin peaks are the genes moving back to center So at the start of the study these peaks would have been out here They would have been way off on the ends and they shifted in That's pretty staggering stuff You just you just anti-aged you just reversed aging by 10 years And it wasn't a cleral night cream for the crow's eyes either promising that stuff Telomeres, telomeres, telomeres, telomeres They are regions at the end of your chromosomes that protect the gene Because through replication the gene is exposed to damage and they help to reduce that And if they divided without the telomeres they would lose the ends of the chromosomes and the information they contain So these caps these little tiny helmets are there Um, and they that's what they protect the gene to continue to either not recreate out of control cancer Or become so short that you're eroding genetic information, but aging does that Telomeres are your protection. They're your shield. You want that strong so regular physical activity We were sought to reduce telomere length Which is actually true in endurance athletes So, you know, endurance activities are gonna kill you if you still want to do them Good luck to you, but don't sell them as a health care intervention Things are different with regards to strength training Not entirely, but i'll get to that In this particular study power lifters had a longer mean and minimum Telomere compared to sedentary men Except for the strongest in the squat in the deadlift the guys who were the strongest Had the smallest telomeres even though they were better than the sedentary population And so talking about this when you train you're recruiting satellite cells for regenerative events That shows improvements in the telomeres But if you can't don't give those satellite cells enough time to fully recover the tissues that you've acted upon You are short circuiting this process And based on this data what I think is happening is that these guys who are really really really really really strong Are the hyper responders? And so they on a muscle plasticity level get stronger stronger stronger living in the gym But at a genetic level they're actually short circuiting The way in which their cells grow and change Can't prove it, but these two seem to suggest that Um, and so in this case stress is also involved the active individuals with the lowest amount of stress Have the um longest telomeres strength training is a stressor Too much of it is going to shorten the telomeres and these guys like training. They really like training That's going to reduce the length of their telomere because they're living in the gym So here's some hormones and some protein. I'm sorry some proteins are involved in this m-tor is typically antagonistic of amp k You see increases amp k endurance cardio respiratory training m-tor goes up with strength training Um, and they regulate cellular aging genes And so in order to restore the length of the telomere You need telomerase that keeps that going. So if you alter amp k levels You improve the telomerase output which increases the repair of the telomere You don't get that being sedentary that actually drops off fairly substantially. So there's no doubt. There's a link Now we're on to the biological immortality. This is michael rose. This is not ira glass of um He's an evolutionary biologist the university ukal ervine Strangely enough he and art divaney both if you're familiar with who art divaney is they're both there they never interacted That's problematic humanities. We'll never see the social sciences. We'll never see the natural sciences liberal arts They all stay away from one another unfortunately First what bios biological immortality is not it's not greek-like immortality or to put it another way One does not simply stop aging If we define biological or sort of biological mortality It's a change in the structure and functions of humans with the passage of time That does not result from disease or gross accidents Read that everyone good So if right conditions you can live indefinitely But if you can be rescued from biochemical cellular and physical accidents that fall us It's a betrayal of your own body in a supposedly ideal environment It happens at every level at the genome In the cells the way the organs fit together and that tissues Natural selection starts giving a damn your body is pretty damn good at getting you to child birthing years And then after that everything goes to hell in a hand basket if you're not taking care of yourself That's why it's a tragedy when a 45 year old gets cancer, but it's not unexpected It is a heinous tragedy when a nine year old gets cancer because they shouldn't and this is the reason why Natural selection is pretty good about getting you there But it's not perfect So if you can go backwards in terms of evolutionary time diet and environment you're you're doing better off here This doesn't mean You know hit your wife or girlfriend over the head with a club dragging them by their hair that type of stuff We're talking diet. We're trying to mimic a physiological state like that of our hunter-gatherer ancestors So you're talking about these are very poor over the age of 35 grains grasses milk As I said Your child, I mean all of you gosh think about going through puberty You'd sort of like frozen macaroni eating it frozen and didn't matter I grew up watching infomercials on sunday morning I'd take an entire tub of cream cheese and eat it with pretzel sticks, right You're it doesn't body to matter calories growth great, you know, it'll do it It'll do it But when you get old your body is you're top turning over tissue nearly as quickly things are going awry You need to give it some support The problem is the industrial part high sugar high process highly advertised twinkies Problem is agriculture, you know 35 and 40 rice grain corn. They're very very novel Um because it takes about a million years to adapt fully. So in a million years, we will be agriculturally adapted None of us in this room are going to get there But we might as a human race be there So that's why egypt iraq east asia they're better suited and You know honkeys like me. That's why we that's why we're good with milk northern europeans great with milk bad with grains relatively great with milk You know nobody today will get there And they're going to show up in middle age because of that natural selection So what are we talking about here other than the banana crazed monkey here? Lots of evidence from four million to one million years We ate roots with fruits nuts and berries just like primates And then we take the gamble we come down from the trees We reduce the size of our stomach our brain gets bigger. We need more calories So you get like captain orangutang here spearfishing and you thought we came up with it Common ancestor figured out. Uh, and that's that's the end of it. That's a pretty cool little photo there Take up hunting supplementing with the fruits nuts and berries and most hunter-gatherer populations Still support their animal intake this way. Why is this familiar? Malibu mark sisson says so And uh, and you know a whole bunch of other people as well But the point is is that it's not that far off and if you can move closer to this or to what davis Is going to tell you about with tomorrow with his Dietary recommendations, you're going to be way better off moving much closer to biological immortality And I want you to understand too It's a fool's errand to attempt to prove one complete diet over another as healthier and I underline underscore circle complete Meaning all the essential nutrients are present and accounted for Because then you get people saying ah three more grams of starch will kill you Rather I would suggest that you look to see which has the lowest potential anti health agents And adjust to that. I'm a facts and evidence guy. That's the thing that makes sense to me You don't those are the things that are going to kill you once you're to a level of health Uh, as I defined earlier you you improve your functional capability with the strength training, right? So to review I told you why you should strength train How it affects your body systems and how to leverage your diet to create this biological immortality They all fit together to simplify that entire presentation three points Train but do not over train with weights and this takes care of everything You avoid your stress you know It's everything will figure itself out over time and you eat the way mark sisson told you to Or close to it pretty much That's all guys any questions Got mike. Yeah, we'll start steve. How you doing bud? All right. Hey, I number one I uh, I'm a big fan of what you guys do. I've worked out with you guys and think you guys have the best personal training Whatever we have done and set up ever but what what I also wanted to know is This was a really great speech for a lot of reasons I want to know about some of the cardio stuff or the heart condition stuff because I've always had high blood pressure My heart rate is 50 resting. I'm in good shape My diet I because of watching you guys and on closer to a paleo diet What I guess is the And you talked about this but directly exercise wise What is it that I should be doing that will have a direct result on that because I've tried so many things I Totally hate taking medication. It messes up my mood and my motivation and all that sort of stuff Um, are you high normal? Are you are you are you? Oh, no, man? It's high I mean like it's it's been really high at times since I got I used to be really out of shape But since I got in better shape at lowered But we're talking like 145 over 95 to 100 at times and uh, it shouldn't I'm 34 almost 35 So it shouldn't be there. No, it shouldn't be there And I know that you're are you that you train with us. So that normally takes care of everything um So no, no, but what I mean, but let me let me let me quantify that statement a little bit normally takes care of everything. Um What I mean by that is that uh Typically we're going to see these things come in and then if a person needs more if all these markers improve But there's one sticking out like a sore thumb It might not mean anything in the context of the patient sitting in front of the doctor rather than markers on a piece of paper Um, or it might be that you know what we got to medication for a reason The naturopathic doctors like to wank about like we just somehow jumped from being these healthy Peace-loving individuals to industrialized medicine, but you know what? turmeric stops working after a little while it doesn't it doesn't You know when we talk about you have to go to cortisone, right? And so it might be that as much as you hate taking medication I mean, you know your doctor would be better. You know, I'm not a medical practitioner Uh, but it if he might look at you go, you know what everything else is great You might not need anything That's that's outside the scope of you know, if you're resting blood pressure or resting heart rates low You know when you train your heart rate doesn't go through the roof and you know goes high but not to You know run away sort of tacky Yeah, I I'd be on that. I'm talk to dug Well, yeah, sorry just really quick Like that's medical doctors always jump to this like conclusion of you have to do this And I'm wondering if it's healthier not because I find a do I'm I'm saying this nicely find find a do They get more training and they're paid less so they care about their patient because they want to keep them around I'm serious. It's true. I mean they get the same training Plus more and they're paid less because in america. We only look at md magical deity I figure out what do could be it would be it would be bad. I don't know. I'll figure it out later Um one more question this guy right here We're bringing around the mic I was reading Doug McGuff's book and he talks a lot about how running a mile. Sorry Running a mile and walking a mile you burn roughly the same amount of calories Can you explain why that is it's not entirely true actually is one of the studies we did in my sorry dug Time to crap all over you That's not entirely true But I'll qualify that a little bit more. Um amount of calories you burn on a given distance is mostly determined by weight And so you can run a mile with horrible At a slow speed and horrible mechanics and you're going to work harder Um, but nears makes no difference. It's the same if you're heavier You're going to burn more if you're lighter you're going to burn less. It's a narrow window. So, you know Technically you burn more calories running that mile But are you going to be aside about 15 calories? I'm not that's three six of sugar-free gum for goodness sakes. I mean, you know I That's that's nothing to get your body. It doesn't do accounting like that So, you know, I like walking I got an argument once with this woman who runs the newspaper I sent in she was talking for fit Austin nights and I explained to her I trained, you know About once every five days with weights 13 minutes of pop Um and the rest of the time I just you know relaxed. I'm working on my feet training people She goes well, you must do more you must do more and go and walk my dogs a mile, you know But I'm bipedal that that's not a work. It's not a workout And she goes walking's a great form of exercise and that should tell you right there What the problem is with when we think walking's a great form of exercise and she left off with this I don't want people thinking they can get fit lying around on the couch all week You know because that's exactly what I said, but you can I do you know I mean it's just just I sleep and I work out once a week and I hibernate and it's great No, uh, you know the point is is that if you're in good shape you might want to go do that And it's fun for you But don't get too don't get too obsessive about 15 calories walking or running that mile Yeah There we go. That's it guys. Thank you