On the HumanOS Radio podcast, Keith mentions some more details, Endurance exercises: 6x a week as defined as 40% of your maximum heart rate (220-age) (ex. brisk walk) 2x a week higher intensity (out of breath) for mitochondrial health (ex. 6 sets of 30 sec w/ 4 min rest in between) Strength exercises / Tendon flexibility : 2x a week 45-min Pre-Workout drink: Vitamin-C* + Great Lakes Gelatin Collagen Hydrolysate 6-30 min very slow heavy weight lifting to failure (should be around 8 reps) (ex. push, pull, and legs: step-back-lunge)) Post-Workout drink: Leucine protein drink (0.33 grams of protein per kilogram of body weight). Slow microRNA-31 increases as you age, causing more inflammation and fewer dystrophin proteins available. Diet: 2x a week be in ketosis On the subject of PEDs.. he mentions that either artificially or through disease (acromegaly), an Increase in testosterone and Selective Androgen Receptor Modulators slows the protein/muscle breakdown but it also slows collagen synthesis within the tendon, so that they become smaller and more brittle also causing higher blood pressure as the aorta stiffens. Apparently, growth hormones increase IGF-1->mTOR, which is good for muscle, but not good for other tissue (cancer). *Is there any concern that taking antioxidants (like Vitamin-C) so close to a workout will blunt some of the positive (inflammation) signaling that occurs during exercise?
On the HumanOS Radio podcast, Keith mentions some more details,
Endurance exercises:
6x a week as defined as 40% of your maximum heart rate (220-age) (ex. brisk walk)
2x a week higher intensity (out of breath) for mitochondrial health (ex. 6 sets of 30 sec w/ 4 min rest in between)
Strength exercises / Tendon flexibility :
2x a week
45-min Pre-Workout drink: Vitamin-C* + Great Lakes Gelatin Collagen Hydrolysate
6-30 min very slow heavy weight lifting to failure (should be around 8 reps) (ex. push, pull, and legs: step-back-lunge))
Post-Workout drink: Leucine protein drink (0.33 grams of protein per kilogram of body weight). Slow microRNA-31 increases as you age, causing more inflammation and fewer dystrophin proteins available.
Diet:
2x a week be in ketosis
On the subject of PEDs.. he mentions that either artificially or through disease (acromegaly), an Increase in testosterone and Selective Androgen Receptor Modulators slows the protein/muscle breakdown but it also slows collagen synthesis within the tendon, so that they become smaller and more brittle also causing higher blood pressure as the aorta stiffens. Apparently, growth hormones increase IGF-1->mTOR, which is good for muscle, but not good for other tissue (cancer).
*Is there any concern that taking antioxidants (like Vitamin-C) so close to a workout will blunt some of the positive (inflammation) signaling that occurs during exercise?
Keith Baar aint it.