Marathon Training, VO2 Max, Health, And Longevity: Conquer Aging or Die Trying With Unaging.com
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- Опубліковано 20 кві 2024
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Papers referenced in the video:
Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
www.sciencedirect.com/science...
Training-Induced Changes in Mitochondrial Content and Respiratory Function in Human Skeletal Muscle pubmed.ncbi.nlm.nih.gov/29934...
Improved Marathon Performance by In-Race Nutritional Strategy Intervention pubmed.ncbi.nlm.nih.gov/24901...
Inter- and intra-individual variability in daily resting heart rate and its associations with age, sex, sleep, BMI, and time of year: Retrospective, longitudinal cohort study of 92,457 adults pubmed.ncbi.nlm.nih.gov/32023...
Heart rate variability with photoplethysmography in 8 million individuals: a cross-sectional study
pubmed.ncbi.nlm.nih.gov/33328...
Cardiorespiratory Fitness and Mortality Risk Across the Spectra of Age, Race, and Sex
pubmed.ncbi.nlm.nih.gov/35926...
Mean nocturnal respiratory rate predicts cardiovascular and all-cause mortality in community-dwelling older men and women
pubmed.ncbi.nlm.nih.gov/31151...
Meta-Analysis of Quantitative Sleep Parameters From Childhood to Old Age in Healthy Individuals: Developing Normative Sleep Values Across the Human Lifespan pubmed.ncbi.nlm.nih.gov/15586... - Наука та технологія
Timestamps:
0:00 Introduction
0:25 @unaging.com (Criss) Marathon Training
30:15: 5 Months Of Data: SWS%, Respiratory Rate, HRV, RHR
44:45: VO2Max: All-Cause Mortality Risk, Life Expectancy
Fantastic guest, loved the slideshow
Great video sharing data and seeing progress
thanks for reviewing another real case in addition to you
🎯 Key Takeaways for quick navigation:
00:14 *🏃♂️ Chris details his journey of marathon training and discusses the broader implications of cardiovascular fitness.*
00:57 *🕒 Chris examines the general government exercise recommendation of 150 minutes per week, finding it vague and seeking to define more precise, effective exercise protocols.*
02:06 *📉 Research shows that running any amount weekly can quickly reduce all-cause mortality, offering a significant health benefit.*
03:03 *🧐 Discussion on how both low and high exercise frequencies result in similar health benefits, challenging the assumption that more intense exercise always correlates with greater longevity.*
04:25 *🧪 Chris explores studies on mitochondria to understand how different exercise intensities impact longevity and fitness.*
05:34 *⚡ Introduction to how mitochondrial efficiency and number are enhanced through varying exercise intensities, impacting energy production in the body.*
06:58 *📈 Reveals that increased training volume linearly correlates with the development of mitochondria, indicating the benefits of consistent exercise over sporadic high-intensity efforts.*
08:19 *🔄 Emphasizes consistency in exercise over intensity for sustained mitochondrial development and fitness gains.*
10:36 *🚀 Discusses the impact of different training types on mitochondrial efficiency, noting sprint interval training as the most effective for increasing mitochondrial efficiency.*
13:21 *🏋️♂️ Chris outlines his mixed-training approach for the marathon, combining long runs, speed work, and high-intensity intervals to optimize his physiological adaptations.*
15:55 *📊 Reflects on tracking progress through training, indicating a significant improvement in marathon time estimates over 16 weeks.*
17:49 *🧠 Explores the psychological and physical phenomenon of "hitting the wall" in marathons, emphasizing strategic energy intake to prevent it.*
20:50 *🍌 Highlights the importance of maintaining energy levels with gels during a marathon to avoid significant performance drops.*
22:44 *🍬 Emphasizes the importance of consuming gels and sugars during a marathon to maintain energy levels and performance.*
23:26 *🏆 Shares a personal achievement in VO2 Max improvement, highlighting the effectiveness of his training regimen.*
23:55 *🕒 Discusses his marathon completion time, nearly qualifying for the Boston Marathon, underscoring his significant performance gains.*
24:36 *🤕 Reflects on the physical toll of the marathon, pointing out the intense recovery period required post-race.*
25:51 *🩺 Notes the impact of intense physical activity on blood markers, such as liver enzymes and testosterone levels, suggesting the strain of marathon training on the body.*
27:18 *🛌 Discusses the challenges of recovery post-marathon, particularly the impact on sleep and joint health due to the stress exerted on the body.*
27:56 *🏋️♂️ Details a shift back to high-intensity interval training post-marathon, aiming to maintain cardiovascular fitness without the extreme demands of marathon training.*
44:39 *🏃♂️ Emphasizes the importance of maintaining a high VO2 max for longevity, referencing a study that correlates higher fitness levels with significantly reduced mortality risk.*
45:23 *📊 Explains how VO2 max values range from 17 for the least fit to 51 for the most fit, highlighting the stark contrast in fitness levels and their impact on health outcomes.*
46:05 *🧠 Challenges the notion that extreme endurance training is necessary for high VO2 max, citing personal experience of achieving high fitness with moderate exercise.*
47:00 *🤔 Discusses the realistic benefits of high VO2 max, indicating that while it significantly reduces mortality risk, the improvement isn't as drastic as some may assume.*
49:05 *📉 Details the relative risk of death between different fitness levels, providing a clearer understanding of how incremental improvements in VO2 max can reduce mortality risk.*
50:53 *🧐 Raises questions about the exaggerated benefits of extremely high VO2 max, suggesting that moderate levels of fitness provide substantial health benefits without needing elite athletic performance.*
52:12 *🕰️ Offers a perspective on the actual life expectancy gains from different VO2 max levels, showing that the most fit individuals live only slightly longer than those with good but not extreme fitness levels.*
53:19 *⚖️ Highlights the importance of maintaining a healthy weight to optimize VO2 max and overall health, indicating that body mass significantly influences these metrics.*
55:12 *🔍 Encourages a balanced approach to fitness that includes not just cardiovascular health but also strength, flexibility, and balance to fully benefit from exercise as one ages.*
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Interesting application, thanks!
I love SIT. It feels like what my body was made to do. And just doing it once per week for a couple of weeks really improves my Zone 2 running. As an older guy, when I get around to doing SIT, then when doing (subjective) Zone 2, I can comfortably run at up to 90% of my theoretical HR max. Normally I'm around 75%. But really HR max is a meaningless stat, because it depends on how fit you are.
Elite Male Marathoners appear to only live 4.7 years longer than the general population. They typically have low BMI. Perhaps that answers your question on low BMI, high cardio fitness.. Elite sprinters died earlier than the general population.
"We identified a death date for 336 of 429 (78%) Olympic athletes including 229 males (55 marathon, 56 100-m 58 high jump, 60 discus), and 107 females (54 100-m, 25 high jump, 28 discus). Discus throwers were heaviest and marathon runners the lightest and oldest athletes (p
Former elite marathoners?
Interesting study. Sprinting is more anaerobic than aerobic, so sprinters VO2max should tend to be much lower. Not sure how high-jumpers fit in that picture, though!
@@CrissmanLoomis I would think Olympic level sprinters would have naturally high V02 capacity, but they still appear to do worse than the general population in terms of longevity based on this study. Women did exceedingly well through high jumping, but that did not transfer over to men to the same degree. Men did better through Marathoning. Michael made the point that V02 max does not do all that much in terms of longevity. This study seems to support that point with Olympic Marathon level V02 capacity yielding only an extra 4.7 years,
@@jackbuaer3828
Re sprinters - intuitively, Id suspect there could be some off season PED use that has an influence.
I'd take just a year or two extra years and be happy! Thanks.
That's ok!
Great video, with much better quality than the previous two, both in structure and from a technical standpoint.
Thanks @Andromeda-fd4ns! I did some work on my video setup--thrilled it shows. Next step for me: reduce the "ums" in my talk.
Excellent , E Zatopek the 5 - 10 km and marathon runner was doing this type of traning (ie sprints) in late 1940s and 1950s....
no one really talks about SIV, it's so interesting
Excellent content! It is quite interesting to examine the impact of consistency on Vo2 max. It is a nice "free lunch" if you can achieve higher Vo2 max with lower training volumes, with consistent training. Similarly, and this is a subjective assessment - I am finding out I am still able to gain muscle despite lower training volumes, and I attribute that to consistency.
Definitely, and thanks David! Consistency is king in terms of fitness.
Thanks for this discussion about the vo2 max pub highlighted by Attia. It's always good to deep dive into a publication and not make conclusion with just one scientific article.
I was thinking wath is the point to train for being elite juste for small gain in term of longevity.
Always looking for causality vs correlation when using scientific pub.
Really good job
Thank you
Last few years of life are significant. Extremely fit vs dementia, parkinsons, heart disease.
Re. gels, I think some people have genetics that predispose them to digesting sugar faster? And presumably others will have genetics that allows them to digest, process and burn fats a bit faster? Everything you guys have said in this video up to 25 mins matches perfectly with my experiences as a runner and triathlete. I've naturally learned to do all these types of training and approaches over the last 14 years or so. It's really amazing for me to see how right I was about all these details and how I could *feel* it all happening in my body. Amazing!
Great to hear the practice lines up with the science!
@@CrissmanLoomis and its great that people can benefit from this science without having to spend so long learning how to feel it, will give them a big headstart in their health and fitness journey :)
Yes, the maximum rate we can convert fat to usable energy (ATP) is limited. That is why, for a given distance, you can burn more fat walking than running. Of course, running burns more fat per hour, but walking burns more fat per mile. The other info presented here seems to support the idea that most people are better off walking than running. Regarding 16 week training for first marathon. I did that when I was young, training runs of 6 to 10 miles about 2 or 3 times per week and one 13 mile training run a week or 2 before the marathon. That regimen produced a time of 3 hours 33 minutes.
Fat will be used as energy at any rate that is required if trained. Kipchoge was tested upto 2g/min of fat utilization, that's over 1000kcal per hour! He could have technically run the sub 2hr Marathon without external fueling! What he did ingest was probably more placebo and to please sponsors! Check out Stephen Seiler's work.
@@richardmiddleton7770 Thanks for that info Richard. I am thinking more about what is good for the average guy trying to lose some weight and stay healthy, not highly trained athletes.
Great podcast. That alcohol intake though... gotta reduce it man.
@adamd9418 I'm in the minority of longevity experts on this, but epidemiological studies show that a moderate daily alcohol intake increases longevity.
@@CrissmanLoomis Sadly that's because research misclassifies people who have recently quit alcohol as teetotallers.
@@CrissmanLoomis Right, but 5 drinks on one night is very different than say 5oz of wine most days of the week. It's like saying I run 3 miles per day 5x per week... or I only run 15 miles once a week on Sunday.
@@adamd9418 A fair point. I might live longer if I moderated alcohol on the weekends as well.
Longevity record holder madam Calment drank alcohol every day. She stopped smoking when she was 116 years old, and never worked a day in her live. I never heard about her doing sports or exercise. Longevity is just a whole different branch of sport then marathon running.
@CrissmanLoomis Do your two 30-minute workouts per week consist only of running, or are they HIIT workouts?
Up until the marathon, they were both HIIT workouts. Now, I'm shifting to one 6-7km run and one HIIT workout for variety.
Hello - the vo2 max you mentioned - think this is the relative vo2 max - for this did they use your total weight or just your muscle weight to develop the number? Too please could indicate what was your absolute vo2 max number?
@Michael-qp9xd 61.5 ml/min/kg is the relative VO2max, using my total weight. Weight that day was 67.5kg, so absolute = 61.5 * 67.5 = 4.15 l/min.
Regarding fitness markers, a question.
Grip strength is associated with longevity, however is this correlation or causation?
IOW how can increasing our grip strength increase longevity/survival?
It prevents falls. Its the same with muscular feet and calves
It's a proxy for overall strength, which is well correlated with longevity in addition to VO2max.
@@CrissmanLoomis grip strenght is correlated with longevity while pull ups or push ups aren't. So no, it's not a marker for fitness.
Did Chris measure any other blood biomarkers / blood levels of nutrients during training? One of my family members who is a runner buys gels & electrolytes from a supplement company that says certain nutrients (e.g., Mn) get depleted by endurance exercise and that's why you need to supplement. I'm curious to know if this is true if one has a healthy diet.
I'd reach out to Criss on his website, @unaging.com, unless he responds here...
I had a standard blood panel but didn't look at additional levels of nutrients in particular. I don't think my 16-week, half-of-typical running volume training impacted other nutrients.
One question - if somebody is fully adapted to the "ketogenic" diet (say 20 g of carbs / day) and if this person would run a marathon what would be this runner chance to "hit the wall" ....... ?
Yes, I'm afraid a keto-adapted runner would probably still feel the effects of hitting the wall in a marathon. While they will more readily burn fat, fat oxidation is slower than glucose, requiring six O2 molecules instead of two. At marathon intensity, that availability makes a difference.
@CrissmanLoomis efficiency and fat oxidation are trainable. There are plenty of low carb athletes who run Marathons. I'm more of a cyclist than runner but I can ride at around 80% MHR for 3.5hrs with zero fueling.
Check out Stephen Seiler's work.
I have become a fan of hiking. It has increased my balance dramatically. I also think it is more natural than distance running. Running requires flat surfaces, and there were a lot less of those, say 20,000 years ago. Even flat lands were not that flat because the hooves of large migrating animals churned up the ground...and left things to dodge ;) I also think fasting mimicking is more natural than fasting, or a regular calorie intake. Again 20,000 years ago, how are you going to go from constant calories to nothing? You would have to fall into a pit or be tied up by a neighboring tribe. But in those cases, you probably would just die or be eaten. Anyone with little food will spread out the little that remains, as well.
The only thing is, that hiking does not seem to be doing anything for my upper body. My quads are rock hard even when I am not flexing them. I just have to figure out how to get that for the rest of my body. Hiking makes you think about where your feet go, especially if there are lots of rocks. Some of my hiking could be classified as climbing, but if I focus, I can avoid using my hands, so it is right on the edge for part of it. 50 or 60 degrees?
I think long distance running is too hard on the body. People simply could not have been doing that every day 20,000 years ago. If you are incapable of hunting and gathering for 2 weeks, that run had to really accomplish something phenomenal for your group. And they would have to be pretty appreciative to meet your needs while you recovered. Even if it meant you killed a big animal, after running 26 miles, how are you going to carry that animal back? You can't wait a week and then bring it. No one is going to appreciate some rotting meat.
Similarly, fasting mimicking is more natural than fasting. You are always going to find something. Even if you are just eating grass, leaves, bark or roots. Even if you are rowing between islands, and ran out of food, you probably can find seaweed, or spear a fish or two, or eat the barnacles off your boat. Or eat the other guy ;) There are always going to be times where hunting and fishing is a fail, and there are no grains, seeds, or other protein rich foods available. Well, if all the tribes in your area are very violent, there could be substantial excess food, but chances are, that violence would result in a lot of maiming, and a younger less skilled hunting party, making it harder to actually catch it. Animals also may more directly compete, than with intertribal cooperation or at least non-obstruction.
Does it matter if something is "natural" or not? Maybe. We were them for a long time. Pushing beyond our natural limits in exercise, I think, is risky. That probably accelerates aging, tissue breakdown, and organ damage. Sauna? There were probably times when it was very hot. But maybe that too is extreme, and unnatural. Cold plunge? Slightly more natural, I suppose. Somehow, I doubt they intentionally fell through the ice...or fell through the ice routinely. I think if you were "that guy" who kept falling through the ice, you might evoke a lot of laughter, ridicule, and would fail to impress many women. And things might have to be amputated, if you were in the water a while, before you were rescued or rescued yourself. Even they would know you have to cut off the rotting flesh, if one wants to live, and cut off dead ears, nose, fingers or toes. Were there times they had to dive in cold water for food? Probably.
Thanks for an interesting poscast and also a funny part, Lustgarten tries to ask: Total or free, did you measure SHBG?
Lustgarten gives up getting an answer...
But he's gotten an answer for both of them?
@mannmstorm I only measured Free, which was below the standard range when tested during the training, so I don't know Total or SHBG. I've tested all of them at other times, and they were in the normal range then.
Re. alcohol, over 14 years I found that even 1 or 2 units of alcohol would set back my training by over 24 hours, probably more like 36-48.
Same here. Even 1 drink kills my hrv. Drinking a glass of water helps blunt this a little bit
At 55, after gathering and analyzing a significant amount of data, I decided that drinking was not at all in line with my health and longevity goals. If only more people were presented with their own post drinking data...
@@roots2buds What was your metric?
@@pedro.almeida I don't find Mendelian randomization studies reliable. Pleiotropy and the assumption that a genetic variation that changes the metabolism of alcohol will have no other effects on longevity seems unlikely. When the Mendelian studies contradict epidemiological ones, I favor epidemiology. Coffee has the same conflict between Mendelian and epidemiological results.
I use a Garmin Forerunner 955. For me, I see an increase in resting heart rate, a decrease in heart rate variability, an a significant decrease in my sleep score. This mirrors how I feel in the morning.
Second
ha, lol 2x
First!
lol
Sorry this is oooold news
Which part
@@conqueragingordietrying1797 in terms how how to prepare for the marathon, long run, tempo run, interval run….this dates back to the 50s…