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Exercise for Longevity:
         Finding Your Personal Optimum
                                                                                Presented by
                                                                                    Alex Lightman


                                                                                At The Personalized Life
                                                                                    Extension 2012
                                                                                    Conference
                                                                                Sun, Apr 1, 2012,
                                                                                   3:45 PM




Attribution: By Shustov (Own work) [CC-BY-SA-3.0 (http://creativecommons.org/
licenses/by-sa/3.0)], via Wikimedia Commons
(Exercise + Diet) x Creativity
x Tribal Communication
= Longevity Evolution
Lifespan:
  Years Until
   You Are
   Declared
     Dead
This file is licensed under the Creative Commons Attribution-Share Alike 3.0 Unported license.
Source: Comparison of male and female life expectancy at birth for countries and territories as defined in the 2011 CIA Factbook, with selected
bubbles labelled. The dotted line corresponds to equal female and male life expectancy. The apparent 3D volumes of the bubbles are linearly
proportional to their population, i.e. their radii are linearly proportional to the cube root of the population. Data is from
https://www.cia.gov/library/publications/the-world-factbook/fields/2102.html and h
ttps://www.cia.gov/library/publications/the-world-factbook/fields/2119.html
Healthspan:
   Years That
    You Can
    Stay Out
       Of
    Assisted
      Care
Attribution: By U.S. Navy photo by Mass Communication 2nd Class Michael Gomez
[Public domain], via Wikimedia Commons Attribution not legally required
Tony Robbins Once Said

    "You Can Do
      Anything
     As Long As
  You Have Enough
      Reasons"
Fitspan:
     Years That
       You Can
      Learn and
     Do New and
     Challenging
      Exercises
     and Sports
Attribution: By Shustov (Own work) [CC-BY-SA-3.0 (http://creativecommons.org/licenses/by-sa/
3.0)], via Wikimedia Commons
Hundreds of Aspects of Health

 Decreased by Aging


Increased by Exercise
Exercisefor longevityfindingyourpersonaloptimumbyalexlightman 1
Exercisefor longevityfindingyourpersonaloptimumbyalexlightman 1
Exercisefor longevityfindingyourpersonaloptimumbyalexlightman 1
Exercisefor longevityfindingyourpersonaloptimumbyalexlightman 1
Exercisefor longevityfindingyourpersonaloptimumbyalexlightman 1
What Exercise Does For The
   Body Is Interesting...

    But What It Does
 For The Brain Is VITAL.

 Dr. John Ratey, Harvard.
   SPARK: The Revolutionary New
   Science of Exercise and the
   Brain – highly recommended!
Linear Decay Functions
There are 4 Aspects of Linear Decay in our
Biological Systems:
1. Telomeres
2. VO2Max
3. Sarcopenia: “Muscle Poverty"
4. Osteopenia: “Bone Poverty"
Reversing Linear Decay Functions
All four are reversed by vigorous exercise.

Specifically running 4-6 days a week.

Including two sessions of High-Intensity
  Interval Training, (HIIT), and 3 days a week of
  weight lifting.

Including at least one session a week of squats
  with weights, deadlifts, and clean and jerks.
Telomeres
                                 Conception
                                 15000 Units

                                    At Birth
                                 10000 Units

                                      At Death
                                   5000 Units
Source: By Ya-Hui Chi , Zi-Jie Chen and Kuan-Teh Jeang (The nuclear envelopathies and human diseases) [CC-BY-2.0 (http://creativecommons.org/licenses/by/2.0)], via Wikimedia
Commons
How high can you get your VO2Max
The highest VO2Max recorded is 95 for
humans (Cross-Country Skier)

Most Olympic Marathoners are in the
mid-70s.
Highest domesticated animal is 150 for
race horses.
Highest mammal is the cheetah – up to 300
(Can run 60 miles an hour but only for two
minutes)
VO2Max
We Lose 1 To 0.1 Point of V02Max
 from Age 28 On Each Year Until
 Death (average of about .4, more if
 someone sits and is overweight,
 less if lots of walking)
Unless You Exercise (Though Some
 Initial Improvement from Loss of
 Body Fat)
Increase VO2Max
30 Is The Lowest You Could Have
  And Be Considered In Fitspan

   20 Is The Lowest Edge Of
           Healthspan

 10 Is The Low Edge Of Lifespan
Sarcopenia: “Muscle Poverty"

         From The
         Age Of 30
        We Lose 1%
        Of Our Lean
        Muscle Mass
         Each Year
Osteopenia: “Bone Poverty"
    From The Age Of 30 On
       Women Lose 1%
       Bone Mass Year.

    From The Age Of 40 On
      Women Lose 2.5%
       Bone Mass From
    Their Hips And Spines.
Neurogenesis
   Creation Of
    New
    Neural
    Stem Cells
    Or New
    Brain Cells
Source: By Oscar Arias-Carrión [CC-BY-2.0 (www.creativecommons.org/licenses/by/2.0)], via Wikimedia Commons
Neurogenesis Is Engendered By
            Exercise
This Occurs Primarily In The Hippocampus
  Due To Two Things:
For Men Increasing Heart Rate To 75%
Or More Of Maximum Heart Rate For 45 Minutes
  (220-Age Is An Approximation)
For Women This Is Increasing Heart Rate to 65%
For 45 Minutes During Exercise

  Also, TOUCH, but this is much less easy to
  quantify. Extremely important for prematurely
  born infants.
Gaining VO2Max Related
       Neurogenesis Benefits


To Find the Lower End of Neurogenesis
Territory, Take A Maximum Heart Rate of
220 Beats Per Minute And Then Subtract
               One's Age:

          220 BPM – Age = X

(This is an approximation. Testing can
show you have a higher or lower MHR).
Gaining VO2Max Related
          Neurogenesis Benefits

  For Men An Exercise Heart Beat Rate Of
       75% of MHR Is The Lower End

         For A 48 Year Old Man
       That Is 220 - 48 = 172/0.75 =

For Neurogenesis, Elevate Heart Rate to 130
  And Above for 45 Minutes and Then Learn
    Something NEW Within Three Weeks
Gaining VO2Max Related
          Neurogenesis Benefits
For Women An Exercise Heart Beat Rate Of
      75% of MHR Is The Lower End

          For A 48 Year Woman
       That Is 220 - 48 = 172/0.75 =

For Neurogenesis, Elevate Heart Rate to 112
  And Above for 45 Minutes and Then Learn
    Something NEW Within Three Weeks
Why Don’t We Exercise More?



   1. Only 1/3rd of Americans exercise.

   2. Of the 104 million Americans who
   exercise, they burn an average of 100
        calories a day from exercise.

3. If you average this out to all Americans,
     this comes to 33 calories a day from
                   exercise.
Why Don’t We Exercise More?
 4. Americans are consuming an
 extra 800 calories a day from the
 '50s and extra 500 calories a day
           from the '70s.

5. 78% of Americans are overweight

  6. 35% of Americans are obese.
Why Don’t We Exercise More?

 7. My own calculation is that
 every Americans over the age
  of 14 would have to run two
marathons a month for 10 years
 to get Americans back to the
     same average body fat
      percentage of 1975.
Overexercising?
•  Unless you are running and weight lifting 12
  hours or more a week (walking doesn’t
  count), it’s unlikely you are overexercising.

  If you want, you can get an AM/PM Cortisol
  test.

  You can also get tests of inflammation.

  Be a citizen-scientist. Write me if you are OE.
My Favorite Exercise Hypothesis
 If VO2Max is so important, and can be
 estimated by race results from races 10K
 to marathon, what ultimately limits your
               race results?

THE CENTRAL GOVERNOR HYPOTHESIS
Your brain’s beliefs are the ultimate limit on your
  race performance, therefore your VO2Max,
   therefore a core aspect of your longevity
Last Advice:
•  Be Wildly Creative. Do New Exercises In
     New Ways in New Places with New People.
     Embrace Change and Flux.
•    Have Exercise Buddies. Open Offer To Run
     or Lift Together If You Are In Santa Monica.
•    Practice Weirdo Fitness! Do Your Exercises
     In Public.
•    Be my friend on Facebook or Google+ and
     participate in the discussions on exercise.
     Alex Lightman alexcto4G@gmail.com

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Exercisefor longevityfindingyourpersonaloptimumbyalexlightman 1

  • 1. Exercise for Longevity: Finding Your Personal Optimum Presented by Alex Lightman At The Personalized Life Extension 2012 Conference Sun, Apr 1, 2012, 3:45 PM Attribution: By Shustov (Own work) [CC-BY-SA-3.0 (http://creativecommons.org/ licenses/by-sa/3.0)], via Wikimedia Commons
  • 2. (Exercise + Diet) x Creativity x Tribal Communication = Longevity Evolution
  • 3. Lifespan: Years Until You Are Declared Dead This file is licensed under the Creative Commons Attribution-Share Alike 3.0 Unported license. Source: Comparison of male and female life expectancy at birth for countries and territories as defined in the 2011 CIA Factbook, with selected bubbles labelled. The dotted line corresponds to equal female and male life expectancy. The apparent 3D volumes of the bubbles are linearly proportional to their population, i.e. their radii are linearly proportional to the cube root of the population. Data is from https://www.cia.gov/library/publications/the-world-factbook/fields/2102.html and h ttps://www.cia.gov/library/publications/the-world-factbook/fields/2119.html
  • 4. Healthspan: Years That You Can Stay Out Of Assisted Care Attribution: By U.S. Navy photo by Mass Communication 2nd Class Michael Gomez [Public domain], via Wikimedia Commons Attribution not legally required
  • 5. Tony Robbins Once Said "You Can Do Anything As Long As You Have Enough Reasons"
  • 6. Fitspan: Years That You Can Learn and Do New and Challenging Exercises and Sports Attribution: By Shustov (Own work) [CC-BY-SA-3.0 (http://creativecommons.org/licenses/by-sa/ 3.0)], via Wikimedia Commons
  • 7. Hundreds of Aspects of Health Decreased by Aging Increased by Exercise
  • 13. What Exercise Does For The Body Is Interesting... But What It Does For The Brain Is VITAL. Dr. John Ratey, Harvard. SPARK: The Revolutionary New Science of Exercise and the Brain – highly recommended!
  • 14. Linear Decay Functions There are 4 Aspects of Linear Decay in our Biological Systems: 1. Telomeres 2. VO2Max 3. Sarcopenia: “Muscle Poverty" 4. Osteopenia: “Bone Poverty"
  • 15. Reversing Linear Decay Functions All four are reversed by vigorous exercise. Specifically running 4-6 days a week. Including two sessions of High-Intensity Interval Training, (HIIT), and 3 days a week of weight lifting. Including at least one session a week of squats with weights, deadlifts, and clean and jerks.
  • 16. Telomeres Conception 15000 Units At Birth 10000 Units At Death 5000 Units Source: By Ya-Hui Chi , Zi-Jie Chen and Kuan-Teh Jeang (The nuclear envelopathies and human diseases) [CC-BY-2.0 (http://creativecommons.org/licenses/by/2.0)], via Wikimedia Commons
  • 17. How high can you get your VO2Max The highest VO2Max recorded is 95 for humans (Cross-Country Skier) Most Olympic Marathoners are in the mid-70s. Highest domesticated animal is 150 for race horses. Highest mammal is the cheetah – up to 300 (Can run 60 miles an hour but only for two minutes)
  • 18. VO2Max We Lose 1 To 0.1 Point of V02Max from Age 28 On Each Year Until Death (average of about .4, more if someone sits and is overweight, less if lots of walking) Unless You Exercise (Though Some Initial Improvement from Loss of Body Fat)
  • 19. Increase VO2Max 30 Is The Lowest You Could Have And Be Considered In Fitspan 20 Is The Lowest Edge Of Healthspan 10 Is The Low Edge Of Lifespan
  • 20. Sarcopenia: “Muscle Poverty" From The Age Of 30 We Lose 1% Of Our Lean Muscle Mass Each Year
  • 21. Osteopenia: “Bone Poverty" From The Age Of 30 On Women Lose 1% Bone Mass Year. From The Age Of 40 On Women Lose 2.5% Bone Mass From Their Hips And Spines.
  • 22. Neurogenesis Creation Of New Neural Stem Cells Or New Brain Cells Source: By Oscar Arias-Carrión [CC-BY-2.0 (www.creativecommons.org/licenses/by/2.0)], via Wikimedia Commons
  • 23. Neurogenesis Is Engendered By Exercise This Occurs Primarily In The Hippocampus Due To Two Things: For Men Increasing Heart Rate To 75% Or More Of Maximum Heart Rate For 45 Minutes (220-Age Is An Approximation) For Women This Is Increasing Heart Rate to 65% For 45 Minutes During Exercise Also, TOUCH, but this is much less easy to quantify. Extremely important for prematurely born infants.
  • 24. Gaining VO2Max Related Neurogenesis Benefits To Find the Lower End of Neurogenesis Territory, Take A Maximum Heart Rate of 220 Beats Per Minute And Then Subtract One's Age: 220 BPM – Age = X (This is an approximation. Testing can show you have a higher or lower MHR).
  • 25. Gaining VO2Max Related Neurogenesis Benefits For Men An Exercise Heart Beat Rate Of 75% of MHR Is The Lower End For A 48 Year Old Man That Is 220 - 48 = 172/0.75 = For Neurogenesis, Elevate Heart Rate to 130 And Above for 45 Minutes and Then Learn Something NEW Within Three Weeks
  • 26. Gaining VO2Max Related Neurogenesis Benefits For Women An Exercise Heart Beat Rate Of 75% of MHR Is The Lower End For A 48 Year Woman That Is 220 - 48 = 172/0.75 = For Neurogenesis, Elevate Heart Rate to 112 And Above for 45 Minutes and Then Learn Something NEW Within Three Weeks
  • 27. Why Don’t We Exercise More? 1. Only 1/3rd of Americans exercise. 2. Of the 104 million Americans who exercise, they burn an average of 100 calories a day from exercise. 3. If you average this out to all Americans, this comes to 33 calories a day from exercise.
  • 28. Why Don’t We Exercise More? 4. Americans are consuming an extra 800 calories a day from the '50s and extra 500 calories a day from the '70s. 5. 78% of Americans are overweight 6. 35% of Americans are obese.
  • 29. Why Don’t We Exercise More? 7. My own calculation is that every Americans over the age of 14 would have to run two marathons a month for 10 years to get Americans back to the same average body fat percentage of 1975.
  • 30. Overexercising? •  Unless you are running and weight lifting 12 hours or more a week (walking doesn’t count), it’s unlikely you are overexercising. If you want, you can get an AM/PM Cortisol test. You can also get tests of inflammation. Be a citizen-scientist. Write me if you are OE.
  • 31. My Favorite Exercise Hypothesis If VO2Max is so important, and can be estimated by race results from races 10K to marathon, what ultimately limits your race results? THE CENTRAL GOVERNOR HYPOTHESIS Your brain’s beliefs are the ultimate limit on your race performance, therefore your VO2Max, therefore a core aspect of your longevity
  • 32. Last Advice: •  Be Wildly Creative. Do New Exercises In New Ways in New Places with New People. Embrace Change and Flux. •  Have Exercise Buddies. Open Offer To Run or Lift Together If You Are In Santa Monica. •  Practice Weirdo Fitness! Do Your Exercises In Public. •  Be my friend on Facebook or Google+ and participate in the discussions on exercise. Alex Lightman alexcto4G@gmail.com