The Longevity and Brain Benefits of Vigorous Exercise - Patrick video
The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick
CHAPTERS:
(00:00) Introduction
(01:51) What differentiates "vigorous" from "zone 2"
(09:12) Why zone 2 training may not improve VO2 max
(11:34) Balancing zone 2 & vigorous-intensity workouts
(13:32) Norwegian 4x4 protocol improves VO2 max
(16:52) Methods to estimate VO2 max outside a lab
(19:49) What it takes to reverse 20 years of heart aging
(25:40) How HIIT reduces type 2 diabetes risk
(26:54) HIIT vs. Zone 2 for mitochondria
(29:25) Should committed exercisers practice 80/20 rule?
(32:35) Vigorous exercise enhances mitophagy
(35:20) Why lactate from HIIT benefits the brain
(37:45) How lactate allows "glucose sparing" in brain
(40:43) The BDNF benefits of HIIT
41:59) Lactate signals the growth of new blood vessels
(44:15) Exercise intensity increases myokine release
(47:04) Exercise lowers mortality risk in cancer survivors
(48:13) Vigorous exercise kills circulating tumor cells
(49:53) Why exercise reduces depression and neurotoxicity (kynurenine mechanism)
(51:58) How "exercise snacks" reduce mortality
Notable and relevant publications:
Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing - Suggests higher VO2 max linked to 80% lower mortality risk compared to the least fit individuals.
Reversing the Cardiac Effects of Sedentary Aging in Middle Age—A Randomized Controlled Trial - In sedentary middle-aged adults, 2 years of regular exercise improved heart function and reduced heart stiffness, potentially lowering future heart failure risk.
Lactate sensitive transcription factor network in L6 cells: activation of MCT1 and mitochondrial biogenesis - Demonstrates lactate acts as a signaling molecule activating pathways that promote mitochondrial biogenesis.
Activation of autophagy in human skeletal muscle is dependent on exercise intensity and AMPK activation - Shows vigorous aerobic exercise boosts mitophagy markers in humans.
Lactate fuels the human brain during exercise - Demonstrates the brain can use lactate instead of glucose during exercise, challenging the belief that it relies solely on glucose.
Association between physical activity and mortality among breast cancer and colorectal cancer survivors: a systematic review and meta-analysis - Exercise before or after breast and colorectal cancer diagnosis lowers mortality risk in survivors.
Effects of exercise on circulating tumor cells among patients with resected stage I-III colon cancer - Both low and high-dose exercise may decrease circulating tumor cells in colon cancer patients.
‘Exercise snacks’ before meals: a novel strategy to improve glycaemic control in individuals with insulin resistance - Short, intense exercise before meals effectively improves blood sugar control in those with insulin resistance.
Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality (VILPA) - Brief, intense non-exercise physical activity reduces mortality risk in non-exercisers, showing similar benefits to traditional exercise.
VitaminDWiki - How Vitamin D, Omega-3s, and Exercise May Increase Longevity - Patrick Nov 2023
VitaminDWiki - Exercise and Vitamin D are synergistic - many studies
65+ VitaminDWiki pages have EXERCISE in the title
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VitaminDWiki - Vitamin D Receptor activation increased by intense exercise and 15 other ways
Omega-3, Magnesium, Zinc, Quercetin, non-daily Vit D, Curcumin, Berberine, intense exercise, Butyrate Sulforaphane Ginger, Essential oils, etc Note: The founder of VitaminDWiki uses 10 of the 16 known VDR activators
16+ VitaminDWiki pages with RHONDA or PATRICK in title
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Asked Bard about High intensity exercise increasing the vitamin D getting to cells - Dec 6, 2023
The evidence suggests that high intensity exercise may increase the amount of vitamin D getting to cells, though the effects are complex and depend on several factors. Here's a breakdown of what we know:
Potential mechanisms for increased vitamin D delivery:
Mobilization from storage: Exercise can stimulate the release of vitamin D from adipose tissue and other storage sites, making it available for circulation and uptake by cells.
Increased blood flow: High-intensity exercise increases blood flow, which can facilitate the delivery of vitamin D to various tissues.
Enhanced VDR expression: Vitamin D receptors (VDRs) are essential for cellular uptake and utilization of vitamin D. Studies suggest that exercise may increase the expression of VDRs in certain tissues, leading to improved vitamin D utilization.
Hormonal changes: Exercise induces the release of hormones like catecholamines and growth hormone, which might influence vitamin D metabolism and transport.
_Supporting evidence:
Studies have shown that high-intensity exercise can significantly increase serum 25-hydroxyvitamin D (25(OH)D) levels in vitamin D-deficient individuals. This suggests improved mobilization and circulation of vitamin D.
Research indicates that a single bout of high-intensity interval training can lead to a temporary increase in circulating 25(OH)D levels.
Some studies suggest that regular high-intensity exercise may be more effective than moderate-intensity exercise in increasing vitamin D status.
However, there are also some caveats to consider:
The effect of exercise on vitamin D levels might depend on factors like baseline vitamin D status, training volume, and individual differences in response to exercise.
More research is needed to fully understand the long-term impact of high-intensity exercise on vitamin D metabolism and cellular uptake.
Overall, while high-intensity exercise may offer some benefits for vitamin D delivery to cells, it's important to consult a healthcare professional for personalized advice regarding vitamin D supplementation and exercise strategies. They can assess your individual needs and recommend the best course of action based on your specific situation.
Asked BARD for research that supports the previous
Research Supporting the Relationship Between High Intensity Exercise and Vitamin D Levels:
“Impact of Vitamin D on Physical Efficiency and Exercise Performance—A Review” (2020): This review discusses the connection between vitamin D and physical performance, highlighting its role in muscle function and immune response. It also mentions that exercise, specifically endurance training, can increase vitamin D levels in individuals with deficiency.
“Exercise: A Possibly Effective Way to Improve Vitamin D Nutritional Status” (2022): This article explores the potential of exercise to improve vitamin D status, particularly in individuals with deficiency. It suggests that endurance exercise can promote the release of vitamin D metabolites from adipose tissue , ultimately increasing serum 25(OH)D levels.
“High-Intensity Physical Activity with High Serum Vitamin D Levels is Associated with a Low Prevalence of Osteopenia and Osteoporosis: A Population-Based Study” (2021): This study investigated the relationship between high-intensity physical activity, vitamin D levels, and bone health. It found a link between high-intensity activity and lower prevalence of osteopenia and osteoporosis, especially when combined with sufficient vitamin D levels.