Exercise, mobility, flexibility, and strength training help you avoid the impacts of age
Cardio exercise cannot be praised enough. It’s a scientifically proven biohack for improving heart and brain health, reducing cancer risk, and increasing longevity. To keep feeling great as you age, start moving today.
Cardiovascular exercise, also known as aerobic exercise or simply, cardio, is a type of vigorous activity that increases your heart and respiration, as well as your body’s demand for oxygen. Cardio exercise is known for its own unique longevity benefits and should be an essential part of any biohacker’s movement routine.
Cardio can benefit your longevity in many ways. It helps strengthen your heart, muscles, and lungs, improve circulation, and lower blood pressure and cholesterol levels.1 Additionally, a regular cardio routine can help reduce the risk of chronic age-related diseases such as type 2 diabetes, obesity, and heart disease.1 One of the main ways cardio can help increase your lifespan is by improving your body’s ability to take in and use oxygen, measured by VO2 max. Having a higher VO2 max is associated with a lower risk of dying from cancer.2 In a study comprising 5,000 middle-aged adults, researchers found that those with the highest VO2 max lived 5 years longer on average than those with the lowest.3
Cardio also has powerful anti-inflammatory effects, helping you fight age-related increases in inflammation.4 It also helps support brain function and slow brain aging by increasing levels of BDNF, a growth factor that stimulates the growth of new brain cells.5 Finally, some research suggests that cardio exercise may help slow cancer growth.6
A large analysis of over 100,000 people found that 150 minutes a week of moderate cardio exercise such as a brisk walk or jogging reduced the risk of dying from all causes by 25% over a 30-year period. Moreover, exercising four times the recommended 150 minutes per week (10 hours) further reduced the risk of dying by 13%. Interestingly enough, performing more than 10 hours of moderate physical activity and 5 hours of vigorous physical activity (e.g., running) didn’t seem to result in any further lifespan benefits.7
It’s important to keep in mind that cardio exercise is a stressor and there is likely a limit above which you start experiencing negative effects. For example, there is evidence that partaking in intense endurance exercise such as ultramarathons and Ironman triathlons may cause harmful changes to the heart and blood vessels in the long term.6
Combining cardio with strength training boosts your longevity even further, as people who engage in both activities have the greatest risk reduction in all-cause mortality.7
“Weight loss is one of the least important benefits of exercise. Exercise changes your body on the epigenetic level, making you live longer and protecting against disease.”
Orange Theory offers heart rate-based interval training led by certified coaches. These workouts encompass five distinct heart rate zones, including resting, easy, challenging, uncomfortable, and All Out. The focus is on spending at least 12 minutes in “The Orange Zone” to elevate heart rate, boost metabolism, ignite fat burning, and optimize calorie expenditure. With Orange Theory’s tailored approach, individuals can experience a new level of fitness and effectiveness beyond traditional HIIT workouts.
Peloton offers a versatile range of classes to cater to various preferences and fitness levels, whether you own a stationary bike, treadmill, or simply a mat with fitness goals in mind. Users can easily discover classes that align with their mood, musical preferences, experience level, and schedule. With Peloton, you can seamlessly take classes not only on Peloton equipment but also on your mobile device, tablet, TV, and web, making it convenient and accessible for all.
Centr, inspired by Chris Hemsworth’s expert team, offers a holistic approach to total well-being. With personalized training and tools, it aims to enhance movement, nutrition, and mental health. Your Centr coach provides tailored recommendations for daily workouts, meal plans, and mindfulness exercises. You can effortlessly create grocery lists based on your meal plans, track your progress, including weights and repetitions, and integrate wearables to maximize your fitness journey.
Future’s essence lies in fostering transformative partnerships. By matching individuals with expert coaches, they aim to revolutionize the way people navigate their daily health journeys. These coaches not only provide tailored workout plans but also nurture authentic relationships, instilling accountability, motivation, goal-setting, and momentum. In a world increasingly interconnected and diverse, Future foresees these partnerships as a catalyst for positive change, paving the way for healthier, happier lives.
Alo always has offers of unlimited yoga, fitness, and mindfulness classes to achieve your wellness goals. With a wide range of styles and skill levels, you can build strength, increase flexibility, relieve stress, and learn new skills. Use the Class Finder to customize your experience, even offline, and enjoy expert-led instruction to start your well-being journey.
Strava is your all-in-one fitness tracking and social platform. Record various activities, discover new routes, connect with a supportive community, track your progress, and ensure safety. Sync with your favorite devices, join challenges, and be part of a motivating community. Strava welcomes everyone, making it easy to record and share your fitness journey.
Experience holistic well-being with the Nike Training Club (NTC) app. Join the Nike community for at-home fitness, wellness tips, expert guidance, and diverse workout programs to reach your fitness goals. Strengthen your body and mind with world-class trainers and stay motivated with new programs. Discover a well-lived life with NTC.
Discover obé Fitness – your new fitness obsession! With 10,000+ on-demand workouts, live classes, programs, and challenges, staying active is fun and easy. From dance cardio to strength training, yoga, and meditation, obé has something for everyone. No equipment needed, and you can try it free for 7 days. Get fit and enjoy working out like never before!
Introducing the Zona Plus – Series 3, a cutting-edge medical device designed to support cardiovascular wellness. Building upon the success of the Series 2, this new version offers the same precise handgrip exercises with enhanced features for an even more enjoyable experience. It boasts a vibrant color display, on-unit video instructions, and automatic result tracking. You can easily transfer your results to the secure Zona Health website for comprehensive tracking and management. Elevate your cardiovascular health with the Zona Plus™ Series 3.
1. David J. Mersy, Health benefits of aerobic exercise, Postgraduate Medicine 1991;90(1):103–12, doi: 10.1080/00325481.1991.11700983, PMID: 2062750: https://pubmed.ncbi.nlm.nih.gov/2062750/.
2. D. Schmid, M.F. Leitzmann, Cardiorespiratory fitness as predictor of cancer mortality: a systematic review and meta-analysis, Annals of Oncology, 2015;26(2):272–8, doi: 10.1093/annonc/mdu250, PMID: 25009011: https://pubmed.ncbi.nlm.nih.gov/25009011/.
3. Johan S.R. Clausen, et al., Midlife Cardiorespiratory Fitness and the Long-Term Risk of Mortality, Journal of the American College of Cardiology, 2018;72(9):987–95, doi: 10.1016/j.jacc.2018.06.045, PMID: 30139444: https://pubmed.ncbi.nlm.nih.gov/30139444/.
4. Guohua Zheng, et al., Effect of Aerobic Exercise on Inflammatory Markers in Healthy Middle-Aged and Older Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Frontiers in Aging Neuroscience, 2019;11, doi: 10.3389/fnagi.2019.00098, PMID: 31080412: https://pubmed.ncbi.nlm.nih.gov/31080412/.
5. Danylo F. Cabral, et al., Exercise for Brain Health: An Investigation into the Underlying Mechanisms Guided by Dose, Neurotherapeutics, 2019;16(3):580–99, doi: 10.1007/s13311-019-00749-w, PMCID: PMC6694330; PMID: 31197642: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6694330/.
6. Hyunseok Jee, et al., High-Intensity Aerobic Exercise Suppresses Cancer Growth by Regulating Skeletal Muscle-Derived Oncogenes and Tumor Suppressors, Frontiers in Molecular Biosciences, 2022;9, doi: 10.3389/fmolb.2022.818470, PMID: 35801156; PMCID: PMC9254717: https://pubmed.ncbi.nlm.nih.gov/35801156/.
7. Dong Hoon Lee, et al., Long-Term Leisure-Time Physical Activity Intensity and All-Cause and Cause-Specific Mortality: A Prospective Cohort of US Adults, Circulation, 2022;146(7):523–34, doi: 10.1161/circulationaha.121.058162, PMID: 35876019; PMCID: PMC9378548: https://pubmed.ncbi.nlm.nih.gov/35876019/.
8. Jessica Gorzelitz, et al., Independent and joint associations of weightlifting and aerobic activity with all-cause, cardiovascular disease and cancer mortality in the Prostate, Lung, Colorectal and Ovarian Cancer Screening Trial, British Journal of Sports Medicine, 2022;56(22):1277–83, doi: 10.1136/bjsports-2021-105315, PMID: 36167669: https://bjsm.bmj.com/content/56/22/1277.long.
9. James H. O’Keefe, et al., Potential Adverse Cardiovascular Effects From Excessive Endurance Exercise, Mayo Clinic Proceedings, 2012;87(6):587–95, doi: 10.1016/j.mayocp.2012.04.005, PMCID: PMC3538475; PMID: 22677079: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3538475/.
Biohackers should integrate mobility and flexibility stretches into their day to avoid feeling more aches and pains as they age. Stretching through movement practices like yoga can prevent injuries and allow you to stay active for years.
It’s natural for our bodies to experience a decrease in both mobility and flexibility as we age. Mobility encompasses all types of movement, from simple actions like walking and getting out of a chair or a bed, to more complex tasks like driving and exercise. It includes both physical activity and everyday tasks associated with work and leisure. On the other hand, flexibility refers to the ability of a joint to move through its range of motion easily and without pain or discomfort. Maintaining mobility and flexibility levels as we age is critical to living a healthier, longer life.1
As we get older, our muscles, joints, and ligaments begin to weaken, which reduces our mobility. This loss of mobility can increase the level of difficulty of everyday tasks, as well as the risk of depression and the risk of falls.1 The decline in cognitive function which occurs with age also plays a role in this loss of mobility.2
Maintaining mobility levels can boost longevity in several ways. Staying mobile reduces the risk of falls, which can in turn reduce quality of life and sometimes even have fatal consequences.1 Additionally, staying mobile can help prevent frailty by aiding in maintaining muscle strength and coordination into old age.1
Mobility can be improved through cognitive training such as memory tasks, as well as through cardio exercise and strength training which support healthy muscle mass.1,3 Dancing has also been shown to improve mobility in older adults and offers the additional benefit of being a social activity.1 Vigorous aerobic activity for a minimum of 20 minutes and 3 days a week has also been recommended by the American College of Sports Medicine and the American Heart Association to maintain mobility in older adults.4
Much like mobility, flexibility diminishes over time. One of the key benefits of maintaining good flexibility as you age is injury prevention. Flexible muscles and joints are less likely to become strained or injured during physical activity. Flexibility can also help reduce the risk of falls in older adults.5 This is particularly important as we age, as injuries can take longer to heal and can have a greater impact on life quality. Increased flexibility also means increased muscle strength — an important marker of healthy aging.6
One of the most effective ways to maintain a flexible body is to engage in regular stretching and flexibility exercises. Options include yoga, Pilates, strength training, and regular stretching.7,8,9,10 For maximum results, it’s important to incorporate both dynamic and static stretching into your flexibility routine.10 Dynamic stretching involves controlled movements that warm up the joints and muscles by taking them through the full range of motion. Static stretching, on the other hand, involves holding a stretch in a fixed position for a certain period of time and is most beneficial when performed after exercise.10
Although often overlooked, mobility and flexibility are two very important longevity factors that are critical to healthy aging.
“You’re only as young as your spine is flexible.”
Build the perfect stretching routine with instructor Sam Gach’s classes, stretch routines, and challenges. Whether you’re aiming to increase flexibility, reduce stress, relieve pain, or enhance posture, there’s a routine for you. Use tools like the streak counter and stretch reminders to establish a consistent habit. Suitable for all levels, from beginners to advanced, you’ll find full-length stretching and yoga classes, muscle-specific stretches, and more to help you reach your goals. Transform your life through stretching and yoga at home or on the go.
ROMWOD is now pliability, offering a holistic approach to health and performance through mobility, yoga, prehab, rehab, recovery, mindfulness, and strength. Trusted by athletes, pliability provides 1,700+ daily stretching routines and personalized programs for flexibility improvement. Access 500+ hours of content to enhance mobility, reduce injury risk, and boost athletic performance. Subscribe instantly and cancel anytime. Break through mobility limits with pliability.
Elevate your fitness with the compact and versatile Power Plate MOVE. This device supports up to 300lbs, offers 6 frequency modes, includes a user-friendly remote control, making it efficient for enhancing muscle activation and recovery.
Enhance muscle recovery, release stress and tension, and soothe discomfort with the Theragun PRO, the deep muscle treatment trusted by professionals for its durability and advanced features. Experience smart percussive therapy like never before.
Experience the advanced PUREWAVE® GEN II Percussion and Vibration Massager, designed with customer feedback in mind. It offers greater power, extended reach, and new tips for a personalized massage experience.
Cali Move offers The Mobility Program, a comprehensive 7+ month plan divided into three unique levels, along with a preparation phase and ongoing progressions. The program also includes modification weeks to inspire creativity in movement, helping individuals unlock their full potential and improve their body’s mobility.
Enhance your mobility and strength with the School of Calisthenics. Explore training courses like Learn to Handstand, Bodyweight Basics, and Nutrition for Health and Performance. Dive into the Movement and Mobility program, led by coaches David Jackson and Georgie Gabriel, for a comprehensive approach to improving flexibility and movement from head to toe.
KaisaFit’s Mobility One program enhances mobility, reduces stress, and optimizes performance. Developed over years, it offers versatile mobility exercises for recovery, warm-up, cool-down, or quick breaks from sitting. With expert guidance, you’ll learn simple, equipment-free moves for injury prevention and holistic well-being.
Regain primal movements with VAHVA Fitness’ Movement 20XX. Rediscover strength and flexibility without crowded gyms. As adults, we lose touch with innate movements, leading to stiffness. Movement 20XX rekindles natural patterns for a healthier, more functional life.
Functional Movement began with Gray Cook’s sketches of movement patterns, initially for local athletes but later embraced by the U.S. military and professional sports. FMS now offers global online courses and seminars, striving to improve movement quality and fulfill their mission of enhancing everyone’s ability to move well.
Matthew Smith’s Mobility & Flexibility Toolkit reinstates the authentic concept of flexibility, emphasizing control of joint range immediately upon awakening through strength building and motor control. Avoiding short-term solutions, it prioritizes long-term effectiveness.
Unlock flexibility at any age with Stacey’s comprehensive program, prioritizing breathwork, sequencing, and attention to detail for measurable results in releasing physical and emotional pain. Discover newfound flexibility and well-being regardless of age with Stacey’s transformative program.
1. Lesley A. Ross, Erica L. Schmidt, Karlene Ball, Interventions to maintain mobility: What works?, Accident Analysis & Prevention, 2013;61:167–96, doi: 10.1016/j.aap.2012.09.027, PMCID: PMC3633644; PMID: 23083492: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3633644/.
2. Luigi Ferrucci, et al., Age-Related Change in Mobility: Perspectives From Life Course Epidemiology and Geroscience, The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 2016;71(9):1184–94, doi: 10.1093/gerona/glw043, PMCID: PMC4978365; PMID: 26975983: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4978365/.
3. Urs Granacher, Tibor Hortobágyi, Exercise to Improve Mobility in Healthy Aging, Sports Medicine, 2015;45(12):1625–6, doi: 10.1007/s40279-015-0405-9, PMCID: PMC4656693; PMID: 26400695: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4656693/.
4. Taina, Rantanen, Promoting Mobility in Older People, Journal of Preventive Medicine & Public Health, 2013;46(Suppl 1):S50–4, doi: 10.3961/jpmph.2013.46.s.s50, PMID: 23413006: https://pubmed.ncbi.nlm.nih.gov/23413006/.
5. Nathan F. Johnson, et al., Bend Don’t Break: Stretching Improves Scores on a Battery of Fall Assessment Tools in Older Adults, Journal of Sport Rehabilitation 2021;30(1):78–84, doi: 10.1123/jsr.2019-0246, PMID: 32087599: https://pubmed.ncbi.nlm.nih.gov/32087599/.
6. Roberto Simão, et al., The Influence of Strength, Flexibility, and Simultaneous Training on Flexibility and Strength Gains, Journal of Strength and Conditioning Research, 2011;25(5):1333–8, doi: 10.1519/jsc.0b013e3181da85bf, PMID: 21386731: https://pubmed.ncbi.nlm.nih.gov/21386731/.
7. Paulo T V Farinatti, et al., Flexibility of the elderly after one-year practice of yoga and calisthenics, International Journal of Yoga Therapy, 2014;24:71-7, PMID: 25858653: https://pubmed.ncbi.nlm.nih.gov/25858653/.
8. June A. Kloubec, Pilates for Improvement of Muscle Endurance, Flexibility, Balance, and Posture, Journal of Strength and Conditioning Research, 2010;24(3):661–7, doi: 10.1519/jsc.0b013e3181c277a6, PMID: 20145572: https://pubmed.ncbi.nlm.nih.gov/20145572/.
9. Roberto Simão, et al., The Influence of Strength, Flexibility, and Simultaneous Training on Flexibility and Strength Gains, Journal of Strength and Conditioning Research, 2011;25(5):1333–8, doi: 10.1519/jsc.0b013e3181da85bf, PMID: 21386731: https://pubmed.ncbi.nlm.nih.gov/21386731/.
10. William Micheo, Luis Baerga, Gerardo Miranda, Basic Principles Regarding Strength, Flexibility, and Stability Exercises, PM&R, 2012;4(11):805–11, doi: 10.1016/j.pmrj.2012.09.583, PMID: 23174542: https://pubmed.ncbi.nlm.nih.gov/23174542/.
Strength training is often overlooked by even the most active individuals, but research is clear: For enhanced longevity, biohackers need to continue to add and maintain healthy muscle mass as part of their regular movement practice.
Strength training, also known as resistance training, involves the use of weights or other forms of resistance to build muscle mass and increase strength. While many people associate strength training with bodybuilding or sports, it can actually be used for longevity as well.
Maintaining a healthy percentage of muscle mass plays an incredibly important role in longevity. As we get older, our muscles naturally begin to weaken and lose mass. In fact, muscle mass decreases 3% to 8% per decade after you turn 30, with the rate of loss increasing substantially once you turn 60.1 This can lead to decreased mobility, a higher risk of falls and fractures, and an overall decrease in quality of life.1 Strength training can help you prevent age-related muscle loss, assisting you in maintaining muscle mass and strength as you age.2
In addition to preventing muscle loss, strength training also improves bone density, which can help prevent osteoporosis (often caused by aging) and reduce the risk of fractures.3 Performing weight-bearing exercises, such as squats or lunges, puts stress on our bones and helps stimulate the growth of new bone tissue.3
A meta-analysis found that strength training was associated with increased bone density, particularly in the hip and spine, two places where fractures commonly occur in older people.4
Regular strength training may help reduce the risk of age-related diseases that can shorten your lifespan, including heart disease and diabetes. Strength training helps prevent heart disease by reducing blood pressure and cholesterol. It can help prevent diabetes by improving your insulin sensitivity, increasing your metabolism, and promoting fat loss.5
Overall, strength training improves general physical fitness, leading to a higher quality of life and increased healthspan. It also helps improve cognitive function, which is crucial for living a longer, healthier life.5
Research has found that older adults who strength-trained at least two times a week had nearly a 10% reduced risk of dying from all causes compared to people who were sedentary.6 The optimal frequency and volume required for getting the most anti-aging benefits out of strength training will depend on your age, sex, level of fitness, and availability. However, most studies suggest benefits are most noticeable when working out major muscle groups (e.g. legs, chest, and back) at least two to three times per week.7,8
“Many of the most important benefits of exercise are cumulative, meaning, they compound over time.”
Explore Hannah Eden’s inspiring journey from a CrossFit athlete to the founder of PumpFit Club and beyond. Her global influence, brand partnerships, fitness app, apparel line, and charitable work reflect her dedication to empowering others. Join her world to unlock your potential and embrace authenticity.
The Beginner to Badass program is your gateway to strength training. From demystifying equipment like barbells and dumbbells to explaining exercises like deadlifts, this program offers beginner-friendly guidance. Dr. Lisa Lewis also provides weekly motivation lessons to keep you on track.
Unlock Ben Bruno’s 6-week Starter Pack and master effective training principles, enhance mobility, and achieve your fitness goals without dedicating all your time to the gym. This program offers a practical approach to both training and nutrition for improved aesthetics and health.
Caliber offers science-based fitness for lasting success. Use the free app or work with a coach for personalized full-body workouts that enhance body composition and adapt to your level and equipment. Elevate your fitness with Caliber. Achieve your fitness goals with Caliber’s effective methodology and expert guidance.
Unlock of unlimited yoga, fitness, and mindfulness classes to reach your wellness goals. Choose from diverse videos, including yoga , fitness , and mindfulness . Use the Class Finder to pick the perfect class by style, difficulty, time, and instructor. Download classes for offline use and prioritize your well-being.
Access a wide range of workouts, from strength training to yoga, with the Peloton App, all on your mobile device or TV. Enjoy engaging features like artist series, goal-based programs, and challenges to make fitness fun. Try free or get a 30-day trial of paid memberships to unlock the full experience.
Maximize your strength gains with JuggernautAI, an iOS app designed by coach Chad Wesley Smith and powered by Tim Arnold’s revolutionary technology. It offers personalized programs, real-time feedback, and advanced analytics to help you push your limits in strength training. .
Apple Fitness provides a detailed overview of your fitness progress, including activity details, workout history, and mindfulness records. Monitor your goals, see important metrics, and connect with friends. Ideal for Apple Watch users.
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1. Elena Volpi, Reza Nazemi, Satoshi Fujita, Muscle tissue changes with aging, Current Opinion in Clinical Nutrition and Metabolic Care, 2004;7(4):405–10, doi: 10.1097/01.mco.0000134362.76653.b2, PMID: 15192443; PMCID: PMC2804956: https://pubmed.ncbi.nlm.nih.gov/15192443/.
2. Gary R Hunter, John P McCarthy, Marcas M. Bamman, Effects of Resistance Training on Older Adults. Sports Medicine, 2004;34(5):329–48, doi: 10.2165/00007256-200434050-00005, PMID: 15107011: https://pubmed.ncbi.nlm.nih.gov/15107011/.
3. Béatrice Bouvard, Cédric Annweiler, Erick Legrand, Osteoporosis in older adults, Joint Bone Spine, 2021;88(3):105135, doi: 10.1016/j.jbspin.2021.105135, PMID: 33486108: https://pubmed.ncbi.nlm.nih.gov/33486108/.
4. Danilo A. Massini, et al., The Effect of Resistance Training on Bone Mineral Density in Older Adults: A Systematic Review and Meta-Analysis, Healthcare, 2022;10(6):1129, doi: 10.3390/healthcare10061129, PMID: 35742181: PMCID: PMC9222380: https://pubmed.ncbi.nlm.nih.gov/35742181/.
5. Wayne L. Westcott, Resistance Training is Medicine, Current Sports Medicine Reports, 2012;11(4):209–16, doi: 10.1249/jsr.0b013e31825dabb8, PMID: 22777332: https://pubmed.ncbi.nlm.nih.gov/22777332/.
6. Jessica Gorzelitz, et al., Independent and joint associations of weightlifting and aerobic activity with all-cause, cardiovascular disease and cancer mortality in the Prostate, Lung, Colorectal and Ovarian Cancer Screening Trial, British Journal of Sports Medicine, 2022;56(22):1277–83, doi: 10.1136/bjsports-2021-105315, PMID: 36167669: https://bjsm.bmj.com/content/56/22/1277.long.
7. Brad J. Schoenfeld, Dan Ogborn, James W. Krieger, Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis, Sports Medicine, 2016;46(11):1689–97, doi: 10.1007/s40279-016-0543-8, PMID: 27102172: https://pubmed.ncbi.nlm.nih.gov/27102172/.
8. Rebecca Seguin, Miriam Nelson, The benefits of strength training for older adults, American Journal of Preventive Medicine, 2003;25(3):141–9, doi: 10.1016/s0749-3797(03)00177-6, PMID: 14552938: https://pubmed.ncbi.nlm.nih.gov/14552938/.
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Broaden your understanding of longevity science by tracking the latest findings from these accomplished specialists.
Dr. Peter Attia is a renowned physician and has achieved numerous accolades throughout his career. He is the founder of Early Medical and graduated from the Stanford University School of Medicine. Moreover, he trained at Johns Hopkins Hospital for five years. During his training, he received numerous prestigious awards. Dr. Attia has also conducted research on immune-based therapies for melanoma at the National Cancer Institute of the National Institutes of Health.
Apart from his medical expertise, Dr. Attia is also an avid biohacker and endurance athlete with a B.Sc. in mechanical engineering and applied mathematics from Queen’s University, where he taught and contributed to designing the calculus curriculum. Dr. Attia’s dedication to longevity and his mission to help people understand how to live longer and better have earned him a vast audience. In pursuit of this mission, he hosts The Drive, a well-known podcast on health and medicine.
Dr. Alberto Villoldo is a Cuban anthropologist, psychologist, shaman, and author. He has studied indigenous cultures and researched mind-body medicine, meditative practices, and the neurophysiology of healing. He seamlessly merges these ancient traditions with modern health approaches and believes in working with the body’s natural energy systems to biohack health.
He is the founder of The Four Winds Society, an organization offering training in Shamanic Energy Medicine. He also founded the Light Body School, a training program specializing in healing, personal transformation, and soul retrieval. Dr. Villoldo’s books encompass meditation, shamanic healing techniques, and the indigenous practices of tribal communities.
He has been a speaker at various conferences and shaman summits and has been featured in media outlets such as the Irish Times, The New York Times, and Independent TV. Engaging with a global audience, Dr. Villoldo shares his expertise in podcasts and connects with his audience through Twitter, Instagram, and YouTube.
Unlocking longevity through movement and exercise hacks for improved well-being.
Cardiovascular exercise, such as running, cycling, or swimming, improves heart health, increases endurance, and supports overall longevity. It enhances cardiovascular fitness, promotes efficient oxygen utilization, and reduces the risk of chronic diseases, contributing to a longer and healthier life.
Biohackers recognize the importance of mobility and flexibility exercises for maintaining optimal joint function, preventing injuries, and supporting longevity. These exercises, such as yoga or dynamic stretching, improve range of motion, promote proper alignment, and enhance overall movement quality.
Strength training helps build muscle mass, increase bone density, and improve metabolic function. By incorporating resistance exercises, such as weightlifting or bodyweight training, you can enhance physical strength, reduce the risk of age-related muscle loss, and support longevity.
Biohackers recognize the benefits of HIIT for longevity biohacking. HIIT involves short bursts of intense exercise followed by periods of active recovery. This approach can maximize calorie burn, improve cardiovascular fitness, and enhance metabolic function, contributing to a longer and healthier life.
Incorporating movement throughout the day, such as taking frequent breaks to stand, walk, or stretch, can help counteract the negative effects of prolonged sitting. It promotes blood circulation, joint mobility, and metabolic activity, supporting overall health and longevity.
Absolutely. Biohacking longevity can involve engaging in outdoor activities like hiking, trail running, or practicing movement in natural environments. Connecting with nature during movement provides additional benefits such as stress reduction, improved mood, and increased vitamin D exposure, enhancing the overall longevity biohacking experience.
Biohacking movement stimulates mitochondrial biogenesis, the process of increasing the number and efficiency of mitochondria, the powerhouses of our cells. Optimizing mitochondrial health through movement supports energy production, cellular repair, and overall longevity.
Biohacking strategies to enhance exercise recovery include prioritizing quality sleep, consuming nutrient-dense foods to support tissue repair, utilizing targeted supplementation like omega-3 fatty acids or collagen peptides, and incorporating techniques like foam rolling or contrast showers to reduce inflammation and support muscle recovery.
Yes, balance and coordination exercises, such as yoga, tai chi, or stability training, can help maintain and improve balance, which becomes increasingly important with age. These exercises promote better posture, reduce the risk of falls, and support overall functional longevity.
Proper form and technique are essential for biohacking longevity with movement. Maintaining correct alignment and using proper biomechanics during exercise minimize the risk of injuries, optimize muscle activation, and enhance the effectiveness of movement patterns, ensuring safe and effective longevity-focused workouts.
Biohack your longevity with a comprehensive approach to movement, encompassing cardio, strength, and mobility.
Discover podcasts, YouTube channels, websites, apps, and more to enhance your knowledge and empower your biohacking journey.
The Mind Pump podcast is a highly informative and entertaining show hosted by fitness industry veterans Sal Di Stefano, Adam Schafer, and Justin Andrews.
With a focus on debunking fitness myths and providing evidence-based information, the hosts discuss a wide range of topics related to health, fitness, nutrition, and mindset. The podcast offers practical advice and insights to help listeners navigate the often confusing world of fitness.
With a blend of humor, honesty, and expertise, Mind Pump creates an engaging and educational platform that empowers individuals to make informed decisions and achieve their fitness goals.
Yoga with Adriene is a highly popular YouTube channel hosted by Adriene Mishler, known for her inclusive and accessible approach to yoga.
With a focus on promoting well-being and longevity, Adriene offers a wide range of free yoga classes suitable for all levels of experience. Her teachings emphasize mindfulness, self-care, and self-acceptance, encouraging viewers to develop a sustainable and lifelong yoga practice.
Adriene’s warm and relatable style, along with her emphasis on the mind-body connection, has resonated with millions of practitioners worldwide, making Yoga with Adriene a go-to resource for those seeking a balanced and long-lasting yoga journey.
