Weightlifting is Anti-Aging

Wednesday, May 27th, 2015

The iron pill is good for what ails you, Mangan reminds us:

For example, weightlifting enhances brain function, reverses sarcopenia, and lowers the death rate in cancer survivors. Take this last item, lowering death rate in cancer survivors: garden-variety aerobic exercise had no effect on survival, while resistance training lowered death rates by one third; so at least in this one example, you can see that weight training is a vastly superior form of exercise.

Weightlifting also appears to be superior when it comes to fighting the aging process. Resistance exercise lowers levels of myostatin, which is one of the main ways in which muscle strength and mass are increased, since myostatin negatively regulates muscle strength and mass. Myostatin levels increase with age, which may partially account for loss of muscle mass and frank sarcopenia with aging. Mice that have been genetically engineered to have lower levels of myostatin live about 15% longer than wild-type mice.

Therefore it follows, assuming that the physiology of mice and humans are directly comparable in this regard, that lowering myostatin levels through weightlifting should increase lifespan. (And, as previously noted, branched chain amino acids, creatine, and polyphenols from chocolate and tea also lower myostatin.)

The Right Dose of Exercise for a Longer Life

Saturday, April 18th, 2015

The right dose of exercise for a longer life is about an hour of walking per day:

They found that, unsurprisingly, the people who did not exercise at all were at the highest risk of early death.

But those who exercised a little, not meeting the recommendations but doing something, lowered their risk of premature death by 20 percent.

Those who met the guidelines precisely, completing 150 minutes per week of moderate exercise, enjoyed greater longevity benefits and 31 percent less risk of dying during the 14-year period compared with those who never exercised.

The sweet spot for exercise benefits, however, came among those who tripled the recommended level of exercise, working out moderately, mostly by walking, for 450 minutes per week, or a little more than an hour per day. Those people were 39 percent less likely to die prematurely than people who never exercised.

At that point, the benefits plateaued, the researchers found, but they never significantly declined.

Train Your Breathing Muscles

Friday, March 20th, 2015

By the time they reached Base Camp, at just over 16,000 feet, the members of a British military expedition found that their arterial oxygen saturation was 20 percent lower than it had been at sea level — except for the members who had been assigned inspiratory muscle training for four weeks leading up to the expedition:

When the IMT group got to Base Camp, they had desaturated by only 14 percent, a significant six-percent advantage over the control group that persisted as they kept climbing to the advanced base camp at over 18,000 feet.

[...]

Humans have between seven and 11 pounds of respiratory muscle, primarily the diaphragm and intercostal muscles around the ribcage, which consumes energy and fatigues just like the hamstrings or biceps. The idea of training this muscle—and particularly the muscles required for inhaling—originated with patients suffering from breathing-related conditions like chronic obstructive pulmonary disease.

The basic IMT protocol those patients followed hasn’t changed: you take a deep breath through a tube with variable resistance that makes it harder to inhale. Repeat 30 times a day, ramping up the resistance as your muscles get stronger.

For over a decade, researchers have been studying whether IMT can boost endurance performance at sea level. The evidence remains mixed, but a meta-analysis of 21 studies in 2013 concluded that it probably offers a small boost, particularly in breathing-constrained sports like swimming. At altitude, though, the situation is different: breathing takes a significantly higher proportion of your overall energy, consuming 20 to 30 percent more oxygen by 9,000 feet, so the breathing muscles fatigue more quickly.

The idea that IMT might be useful at altitude was first tested in a 2007 Kansas State study that found improvements in exercise at a simulated elevation of around 10,000 feet. After four weeks of IMT, blood oxygen levels during exercise were higher, and the strengthened respiratory muscles were able to handle the demands of breathing in thin air more easily, reducing their total oxygen usage. Ratings of effort and breathing discomfort were also reduced. Curiously, actual performance in a time-to-exhaustion trial was unchanged. Read: the subjects didn’t have better endurance, they just felt better.

More recently, Lomax, the author of the Makalu study, has followed up with a lab study of her own, also at a simulated altitude of around 10,000 feet. While the results haven’t been published yet, she found that four weeks of IMT produced higher arterial oxygen levels, reduced overall oxygen demand, increased breathing efficiency, and reduced breathing discomfort during exercise. As in the Kansas State study, the benefits were apparent only during exercise at altitude, not at sea level.

The training tool of choice is an incentive spirometer, like the PowerBreathe.

Aromatase Inhibitors

Saturday, March 14th, 2015

P.D. Mangan smashed his own chronic fatigue — through diet, exercise, sleep, vitamins and minerals — and expanded his view on health and fitness. When he looked into testosterone replacement therapy (TRT), his (carefully selected) doctor recommended an aromatase inhibitor instead:

Aromatase inhibitors work to boost T by decreasing the production of estrogens, especially estradiol, the most potent estrogen. Since estradiol feeds back on natural T production, inhibiting it, lowering estradiol levels results in an increase in T. My estradiol level at the last reading had been 70, higher than the upper limit of normal for men. Why that was I don’t know, but estradiol levels increase with age in men, so maybe that was all there was to it.

So my doctor prescribed me anastrozole, the most commonly used aromatase inhibitor. Anastrozole, also known by the trade name of Arimidex, is generic and cheap: I pay about twelve dollars for a three month supply. The dosage is one-half milligram twice a week, which is quite low. Estradiol is necessary even in men, with things like bone composition depending on it, so you don’t want to drive it too low or abolish it altogether.

I noticed a difference shortly after starting to take it. For one thing, my exercise recovery appears a lot better. I used to need a solid three days off between weight sessions in order to recover fully; now I need only two. I haven’t gained any weight, but I’d say my body composition is better: a bit leaner, a bit more muscle. (I can’t seem to gain weight to save my life at this point.) And, yes, my sex drive increased noticeably.

Last time my T level was measured, it had increased to 700, a modest increase of about 20%. In some studies, using higher doses of anastrozole and in low T men, T levels have increased as much as 50%, and free T levels even more. Probably my modest but noticeable results came about because I use a low dose and wasn’t low T to begin with.

However, my estradiol level decreased to 40, well within the normal range of a young man. This may also account for what I consider a successful result of the treatment.

Running Hard

Wednesday, February 11th, 2015

Hard-core endurance training is as deadly as sitting on the couch:

Researchers looked at 5,048 healthy participants in the Copenhagen City Heart Study and questioned them about their activity.

They identified and tracked 1,098 healthy joggers and 413 healthy but sedentary non-joggers for 12 years.

Jogging from 1 to 2.4 hours per week was associated with the lowest mortality and the optimal frequency of jogging was no more than three times per week.

Overall, significantly lower mortality rates were found in those with a slow or moderate jogging pace, while the fast-paced joggers had almost the same mortality risk as the sedentary non-joggers.

Researchers registered 28 deaths among joggers and 128 among sedentary non-joggers. In general, the joggers were younger, had lower blood pressure and body mass index, and had a lower prevalence of smoking and diabetes.

Maureen Talbot, Senior Cardiac Nurse at the British Heart Foundation, said: “This study shows that you don’t have to run marathons to keep your heart healthy.

“Light and moderate jogging was found to be more beneficial than being inactive or undertaking strenuous jogging, possibly adding years to your life.

Schwarzenegger on Psychological Warfare

Friday, February 6th, 2015

Tim Ferriss interviews Arnold Schwarzenegger on psychological warfare and more:

  • The Art of Psychological Warfare, and How Arnold Uses It to Win
  • How Twins Became His Most Lucrative Movie (?!?)
  • Mailing Cow Balls to Politicians
  • How Arnold Made Millions — Fresh Off The Boat — BEFORE His Acting Career Took Off
  • How Arnold Used Meditation For One Year To Reset His Brain
  • And Much More…

When You Eat

Wednesday, February 4th, 2015

When you eat may be just as important as what you eat:

In the latest paper Dr. Panda worked on, published in December in the journal Cell Metabolism, his team put obese mice on a variety of unhealthy eating regimens, including high-fat and high-fructose diets. One set of mice ate at all times, while another set ate only during periods of nine, 10, 12 or 15 hours. Both sets were given the same unhealthy food options, and both sets ate all the food available, according to the research.

Because the restricted mice could still eat as frequently as they wanted within the given time frame, none of the research tracked the effects of large meals versus smaller, or of frequent snacking.

The benefits of restricted eating times were proportional to the amount of time fasted, said Amandine Chaix, a Salk researcher who works with Dr. Panda. The narrower the window for eating, the more weight the mice lost.

The researchers think this is partly because the restricted schedule aligns with the body’s circadian rhythm, or internal clock. Eating happens at times when the body is more efficient at breaking down foods.

[...]

A second benefit comes from fasting itself, says Mark Mattson, chief of the Cellular and Molecular Neurosciences Section at the National Institutes of Health. After fasting, the body starts to use fat, instead of glucose, as a source of energy. This leads to faster weight loss, among other benefits, he explained.

Extraordinairy Photos of Ordinary People

Saturday, January 17th, 2015

Artsy photographer Benjamin Von Wong brought along his expensive lighting equipment and a rain machine and took extraordinairy photos of ordinary people:

Mental Fatigue

Thursday, January 15th, 2015

Mental fatigue leads to physical fatigue, so mental training can improve physical performance:

In the twelve-week study, two groups of fourteen soldiers each trained on stationary bikes. The first half trained three times a week for one hour at a moderate aerobic pace. The second half did exactly the same intensity of training for the same duration, so the physiological work was the same. But while this second group pedaled, they were also doing a mentally fatiguing task.

The results at the end of the study were mind blowing. The two groups saw similar increases in their VO2 max, meaning the physiological effects of the training were about the same. But when you asked them to do what’s called a “time to exhaustion test, in which they rode at a specific percentage of their VO2 max until they couldn’t go on, the differences were profound. The control group saw the time to exhaustion improve 42 percent from their results before the training started. The group that combined training with mental exercise saw an improvement of 115 percent, almost three times the improvement that the control group saw. Combining the physical and mental stress led to a quantum leap in performance.

From Faster, Higher, Stronger, by Mark McClusky.

Inflammaging

Monday, January 12th, 2015

As we get older, our immune systems begin to malfunction, leading to inflammaging:

This condition is characterized by increased production of inflammatory cytokines, as well as lower immune function. Cortisol is produced to counteract the inflammation, and this has deleterious consequences as well.

Inflammaging and sarcopenia — loss of muscle mass — are closely linked:

It turns out that a number of things can be done to counteract sarcopenia. A recent study found, for instance, that old rats given ibuprofen had their anabolic resistance abolished, and restored their muscle mass to levels seen in younger rats. Their levels of muscle protein synthesis rose by 25%. The authors of the study make clear the connection between inflammation and anabolic resistance, noting that “inflammatory markers and cytokines levels were significantly improved in treated old rats”.

That may all be well and good, but does this work in humans? In Influence of acetaminophen and ibuprofen on skeletal muscle adaptations to resistance exercise in older adults, the researchers put older adults (mid sixties) on a resistance training program, and gave two groups of them either acetaminophen or ibuprofen. What happened next will shock you: those on the anti-inflammatory drugs gained more muscle and more strength than controls.

That did in fact shock me, because I’d read previously that anti-inflammatories reduced or eliminated the body’s response to resistance training — no pain, no gain.

In Faster, Higher, Stronger, Mark McClusky has more to say about NSAIDs:

Athletes love these drugs. A study of players in the 2002 and 2006 soccer World Cup found that more than half of them took an NSAID during the tournament. Ten percent of players overall were taking them before every match — on one squad, twenty-two of the twenty-three players were doing so. In endurance sports, ibuprofen use is so prevalent — up to half of competitors in one popular ultramarathon race took ibuprofen during the run — that it’s often known as “vitamin I.”

There are a couple of problems with this type of widespread use. The first is that taking ibuprofen before an event doesn’t help with performance. In fact, there have been studies that have shown that cyclists perform about 4.2 percent worse in a ten-mile time trial when they’ve taken ibuprofen before the effort as compared to a placebo. Furthermore, animal studies have shown that taking ibuprofen during training can lead to a reduction in the benefits you get from it — even if you increase your training volume, you don’t get the same results as you would without the ibuprofen. Ibuprofen seems to, paradoxically, increase the amount of inflammation seen in the body during exercise. And then there are the problems that chronic ibuprofen use can cause with the liver and gastrointestinal system.

[...]

Acetaminophen might be a different story, however. First of all, the drug operates differently than ibuprofen and other NSAIDs. It isn’t a strong anti-inflammatory, so it doesn’t have the same negative effects on training adaptation that ibuprofen does. More interesting, however, are the possible effects that acetaminophen might have if you take it before you exercise.

A study at the University of Exeter took a group of thirteen well-trained cyclists, gave them either a placebo or 1,500 mg of acetaminophen, and asked them to ride a ten-mile time trial. After taking the drug, riders were 2 percent faster than those who had gotten the placebo. But that’s not all. When the riders had taken acetaminophen, they rode at a higher heart rate and produced more lactate, but had the same perception of effort as when they took the placebo. That’s to say, the rode harder, but it didn’t feel like it.

The lab, led by Alexis Mauger, has gone on to show that acetaminophen also provided a group of recreational cyclists with an increase in sprint performance on the order of 5 percent, mostly because repeated sprints didn’t suffer as large a drop in performance as without the drug. And they have also shown that acetaminophen increases performance in hot (86 degrees Fahrenheit) conditions, by helping keep the riders’ core temperatures lower due to the drug’s antipyretic effects. The riders didn’t just feel cooler as they exercised; their bodies actually stayed cooler during the effort.

Winter Never Comes

Thursday, January 8th, 2015

The Metabolic Winter hypothesis suggests that obesity is partly due to lack of exercise, but mostly due to chronic overnutrition and chronic warmth:

Seven million years of human evolution were dominated by two challenges: food scarcity and cold. “In the last 0.9 inches of our evolutionary mile,” they write, pointing to the fundamental lifestyle changes brought about by refrigeration and modern transportation, “we solved them both.” Other species don’t exhibit nearly as much obesity and chronic disease as we warm, overfed humans and our pets do. “Maybe our problem,” they continue, “is that winter never comes.”

Not a bit of him’s scraggly or scrawny

Sunday, January 4th, 2015

There’s no man in town half as manly as Gaston:

Why Do Human Children Stay Small For So Long?

Thursday, December 18th, 2014

Why does it take so long for human children to grow up?

A male chimp and male human, for example, both end up with the same body weight but they grow very differently: at year one the human weighs twice that of the chimp but at eight the chimp is twice that of the human. The chimp then gains its adult weight by 12 — six years before the human. A male gorilla is also a faster growing primate — a 330-pound male gorilla weighs 110 pounds by its fifth birthday and 265 pounds by its tenth.

Clues to the answer can be found in the young human brain’s need for energy. Radioactive tracers allow scientists to measure the glucose used in different areas of the brain but this procedure is only used rarely when it is justified by investigating neurological problems. However, the few cases we do have reveal how radically different the childhood brain is from that in adults or infants.

From about the age of four to puberty, the young brain guzzles glucose — the cerebral cortex, its largest part, uses nearly (or more than) double that used earlier or later in life. This creates a problem. A child’s body is a third of the size of an adult but its brain is nearly adult-sized. Calculated as a share, a child’s takes up half of all the energy used by a child.

Map child growth against what is known about brain energy consumption and they shadow in a negative way: one goes up, the other down. The period in which the brain’s need for glucose peaks happens just when body growth most slows. Why? In a recent study in the Proceedings of the National Academy of Sciences, I proposed that this prevents a potential conflict over blood glucose that might otherwise arise between brawn and brain.

A young child has at any moment a limited amount of glucose in its blood circulation (3.4g — the equivalent in weight to about three Smartie candies). Fortunately a child’s liver can quickly generate glucose, providing other organs do not compete against the brain for the glucose. But as French child exercise physiologist Paul Delamarche noted:

Even at rest, it would appear to be difficult for children to maintain blood glucose concentration at a steady level; an immaturity of their gluco-regulatory system would seem to be likely, therefore causing a delay in an adequate response to any stimulus to hypoglycemia like prolonged exercise.

Organs elsewhere in the body fuel themselves with energy sources that do not compete with the brain such as fatty acids. But skeletal muscle can compete when exertion is intense and sustained.

In adults, the liver quickly ramps up its generation of glucose so even active brawn does not usually compete against the brain. But conflict can arise even in adults, and it could pose a real threat to children. Luckily they do not let it happen: they stop exertion if it gets intense and sustained. Not that this makes children inactive — they do even more low and moderate exercise than adolescents and adults.

So putting a break on growth in childhood aids limiting skeletal muscle as a potential glucose competitor to the brain. And not only are their bodies smaller but they contain (as a percentage of their bodies) less skeletal muscle than in adults. And even that skeletal muscle, some research suggests, is of a type that uses less glucose than in active adults.

So human growth rate negatively shadows increased energy use in the child’s brain.

Kettlebell Lessons with a Firearms Instructor

Friday, December 5th, 2014

While perusing Pavel’s fitness site, I was surprised to come across this story from a firearms instructor:

To illustrate the importance of dry fire, consider the story of Dave Westerhout.  Mr. Westerhout is known as one of the founders of the International Practical Shooting Confederation (IPSC) and a trainer for the Rhodesia Defense Force.  In the late 70’s, ammunition was particularly scarce in the African nation of Rhodesia.  This ammunition shortage was due in large part to how unpopular Rhodesia was politically. The native African population was disenfranchised and Rhodesia was breaking away from the British Empire.  Other nations weren’t recognizing them as a nation and multiple trade sanctions were imposed.  One side effect of these sanctions was an extreme ammunition shortage.

Westerhout adapted to the severe ammunition shortage the only way he knew how: dry fire practice.  He conducted experiments with two groups of soldiers.  One would use live fire, the other dry fire.  The results were impressive.  The dry fire group was outscoring the live fire group!  This convinced the leadership to adopt the dry fire practice for the entire force.

Then, in 1977 at the first World Practical Pistol Championship, the Rhodesian team produced some astounding results.  Dave Westerhout took the first place and another Rhodesian took the second, the Rhodesian team won the overall team event!

An American took the third place. All of this happened when the US was considered the dominant force in competitive shooting. All of this happened while Rhodesia faced an ammo shortage. How is this possible? Lots of dry fire!

The advantages of dry fire are obvious. You can do it in your home very quickly and easily. You are not driving somewhere and spending money on range time or ammo. You are getting a LOT of repetition and working on the most difficult of all fundamentals — the trigger control. Anyone can squeeze a trigger. Anyone can align the sights. Can you maintain sight alignment through a smooth yet quick trigger squeeze? If not, DRY FIRE! Start with what takes the least time and costs the least money. Add complexity later!

Now, it should be noted: Dry fire practice does NOT fully replace live fire training. It is just a great supplemental training tool. There are certain fundamentals you just can’t practice without sending rounds down range. For starters, you can’t practice Recoil Management. This stands to reason, as it’s hard to practice managing a gun’s recoil w/out feeling it recoil in your hands. Secondly, you can’t practice the Follow Through. In this instance, that simply means you can’t get a feel for how quickly you can get the gun back on target and send additional rounds down range (should it be necessary). All of that aside, you can practice the most difficult fundamental with dry fire training: the Trigger Control.

Another similarity I noticed is that Frequency Trumps Duration.

Are you training only once in awhile for a long dragged out session that leaves you wiped out? Or are you training more frequently for shorter periods leaving you “stronger or better” than when you started?

The Cost of Adaptation

Thursday, December 4th, 2014

Pavel Tsatsouline revisits the cost of adaptation:

According to Prof. Bayevsky, at any given moment, between 50 to 80% of all people are in the so-called donozoological state, or between health and illness. According to Academician Nikolay Amosov, these people are only “statically healthy” — until the environment disrupts their fragile status quo. Although they may be feeling fine, even a mild infection is potentially dangerous to them. Not the infection itself, but the complications from the strain it puts on the supply systems. You might know someone who died of a cardiac arrest while struggling with some other malady.

Say, Bob’s tissues need a gallon of blood a minute at rest and his heart can pump out 1,3 gallons per minute max, which is average — this is called the maximal cardiac output. Everything is fine and dandy — until the man goes to South America and catches typhoid fever. His energy requirements skyrocket, fighting a disease is not unlike performing hard labor. Typhoid fever doubles one’s oxygen consumption. The heart now has to pump two gallons of blood per minute. Except… its limit is only a gallon and a half. Bingo. The traveler returns home in the jet’s cargo bay in a body bag. The man died from failure of systems that were not even stricken by the disease. Had Bob cared to work on increasing their functional reserves, he would have survived.

Academician Amosov coined the term “the quantity of health”, or the sum of the reserve powers of the main functional systems. These reserve powers are measured with the health reserve coefficient, the ratio of the system’s maximal ability to the everyday demands on it.

[...]

Obviously, to improve your quantity of health, you need to increase the reserves of your functional systems, cardiovascular, pulmonary, muscular, etc. There are over a hundred measurable health parameters. Individual adaptation has been defined as gradual development of resistance to a particular environmental stimulus that enables the organism to function in conditions earlier incompatible with life and meet challenges that previously could not be met (1). In other words, adaptation is about survival.

The path to health seems simple: train hard, increase your “quantity of health”, and live happily ever after. If Bob built up to the point of being able to swim non-stop for an hour a day, surely he would have built enough heart capacity to survive typhoid fever! Certainly — while making himself more vulnerable to other stressors…

A number of Soviet and Russian textbooks, from the 1970s until today, cite a study of young rodents undergoing an intense swimming regimen — one hour a day for ten weeks (2). Their heart mass increased — while the mass of their kidneys and adrenal glands went noticeably down, and so did the number of the liver cells. In other words, while the training increased the functional capacity of the heart, it simultaneously reduced the capacity of several inner organs! If later the “athletes” from the study encountered significant physical loads, they would be better prepared to handle them and survive compared to their untrained peers. If, on the other hand, the challenge were directed at the liver or kidneys (through a change of food, an increase of sodium intake, etc.), the hard training rats would be at a disadvantage compared to their lazy brothers and sisters…

This phenomenon is called “the cost of adaptation” (3). The cost can be exacted from the systems of the body directly loaded by the stressor — or from other system(s) not directly involved in dealing with the stressor (4).

[...]

If you choose health, do not reach for Olympic medals, avoid narrow specialization, and train in moderation. Because high adaptation cost is experienced especially by specialist athletes and people who perform hard physical labor (6).

Soviet research teaches us that sport training and physical culture lead to a significant decrease in diseases overall and injuries (7). Renown Soviet scientist Prof. Zimkin concluded, “It has been determined from animal experiments and observation of human subjects that muscular activity increases the organism’s non-specific resistance to many unfavorable stressors people are subjected to in modern conditions, e.g. hypoxia, some poisons, radioactive materials, infections, overheating, overcooling, etc. A significant decrease in illnesses has been observed in people training for sport or practicing physical culture.” He went on to add that “rational” training is what is needed to deliver such resilience (8). Moderate physical loads stimulate the immune system (9).

(Hat tip to Mangan.)