Live long & strong : expert tips

Live long & strong : expert tips

By Dr. Chong He and Dr. Dmitri KonashHealth & Fitness
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Live long & strong : expert tips episodes

  • 10 min/day exercise can lower CVD & cancer risk

    "Live long & strong: expert tips" podcast interview with Professor Dr. Soren Brage.

    Topics covered:
    - How it was proven that 10 minutes of exercise per day may reduce the risk of CVD by 17% and risk of cancer by 7%.
    - Why resting heart rate is one of the key vital health signs.
    - What is a better predictor of the overall risk of mortality: resting heart rate or VO2Max.
    - Do fitness wearables have an impact on population health.
    - The main conclusion from the Fenland Study.
    - The most surprising findings regarding physical activity and its health outcomes?
    - What intensities of physical are the most beneficial for metabolic health.
    - The biggest challenges in measuring physical activity accurately in large populations
    Dr. Søren Brage is the Group Leader of the Physical Activity Epidemiology group. His research interests include developing and evaluating assessment methods for physical activity and fitness at population level, the descriptive epidemiology of physical activity, characterisation of the relationship between physical activity and metabolic disease, and how this relationship may be modified by genetic factors.
    Søren has an MSc in Exercise Science and an honours degree in health research from the University of Southern Denmark (Odense). He also has MPhil and PhD degrees in Epidemiology from the University of Cambridge.
    Søren holds a secondary position as Associate Professor at the University of Southern Denmark (Odense).
    Dr. Chong He received her PhD in Biochemistry from Peking University. She then conducted the molecular biology of aging research at the Buck Institute in the US, where she successfully discovered ibuprofen, a common over-the-counter drug used to relieve pain and fever, extended the lifespan in lab animals. She is now working at a pharmaceutical company as a lead scientist on several biotherapeutic drug development projects.
    Dr. Dmitri Konash is a Computer Science PhD and former Intel Corp executive. He is a founder of the blood pressure app BreathNow and @breathnow_app YouTube channel which helps users to lower anxiety and blood pressure with natural tools. Dmitri is an active master athlete and multiple Ironman race finisher.
    Useful links:
    How to lower blood pressure and heart rate IMMEDIATELY. Try FREE blood pressure app BreathNow:
    iPhone: https://apps.apple.com/app/apple-store/id1551799152?pt=1011850&ct=YT&mt=8
    Android: https://play.google.com/store/apps/details?id=com.dkonash.breathnow
    Try for FREE Udemy course: https://www.udemy.com/course/meditation-fitness-nutrition-to-lower-high-blood-pressure/
    Scientifically proven method to lower anxiety blood pressure quickly and naturally. Most users achieve at least 5 points improvement in Systolic BP.

    28 min
  • Exercise Snacks for Health. With Professor Martin Gibala

    Chong (PhD Biochemistry) and Dmitri (PhD Computer Science) interview Dr. Martin Gibala, a muscle physiologist, professor, and kinesiology department chair at McMaster University in Hamilton, Ontario, Canada. He is best known for pioneering research on the health benefits of high-intensity interval training (HIIT). He is a co-author of the best selling book "The One-Minute Workout."

    Martin is an engaging speaker and he shares with us crisp and practical tips of improving health (including lowering blood pressure) with short high intensity exercise.
    Chapters:
    0:00 - intro
    1:50 - Martin’s background
    2:40 - Main ideas from “The one minute workout” By Martin Gibala
    4:45 - How to determine a required intensity of HIIT
    7:00 - How to determine interval duration and recovery time for High Intensity Interval Training
    8:20 - Exercise Snacks
    11:00 - Benefits of Zone 2 training
    13:00 - What changed in 7 years since the first edition of “The one minute workout”
    15:00 - How to estimate VO2Max at home
    17:00 - What is VO2Max?
    18:30 Why VO2Max is such an important health metric
    20:00 - Link between VO2Max and blood pressure
    20 :50 - What is the best physical activity for health
    22:30 - Mobile app co-developed with the University of Cambridge allows to measure VO2Max at home
    23:30 - Smartwatch accuracy of VO2Max measurements
    26:46 - How to start VO2Max training
    28:45 - Norwegian 4x4 protocol to improve VO2Max
    29:20 - Exercise afterburn effect
    32:00 - Benefit of short intensive exercise vs longer less intensive
    32:39 - Martin’s exercise routine
    35:15 - How to start resistance exercise to address sarcopenia
    38:00 - Any recommended supplements?
    40:00 - Creatine as a science proven supplement
    Try our FREE 🎁 blood pressure app 💨 BreathNow to improve heart ❤️ health.
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    🧑‍🎓 Try for FREE our Udemy courses
    https://www.udemy.com/user/dmitri-konash/
    Science-backed methods how to lower: 1) Blood pressure. 2) Heart rate. NATURALLY. Most users achieve at least 5 points improvement in Systolic BP and lower heart rate by at least 5 BPMs.

    42 min
  • 5 Ways to Prevent Diabetes with Professor Nick Wareham

    "Live long & strong: expert tips" podcast interview with Professor Nick Wareham. Key things about diabetes prevention and diagnosing, practical impact of the latest research on diabetes. Actionable tips from the leading UK expert and practitioner how to stay diabetes free. What to do if you have been diagnosed with hypertension and at risk of developing diabetes.

    Chapters:
    0:00 Introduction
    1:40 Nick's background
    4:28 How to prevent pre-diabetic and diabetic conditions with lifestyle changes
    8:00 Does intermittent fasting help to address diabetes?
    11:10 Major recent scientific breakthroughs related to diabetes.
    14:00 Impact of GLP-1 agonists on diabetes treatment
    18:00 What is the real story of Metformin as an anti-aging molecule
    23:30 Link between hypertension and diabetes, practical advice
    36:00 Practical steps to prevent diabetes: specific case analysis
    45:00 What is the key thing Nick would change in perception of diabetes
    Professor Nick Wareham is the Director of the MRC Epidemiology Unit and co-Director of the Institute of Metabolic Science. He is also the Director of the new national research network Population Health Improvement UK.
    His principal research interests are the aetiology and prevention of obesity and diabetes, and he co-leads the Aetiology and Mechanisms of Diabetes and Related Metabolic Disorders of Later Life programme. He is an Honorary Consultant at Addenbrooke’s Hospital, Cambridge.
    Nick was formerly a Wellcome Trust Senior Fellow in Clinical Science in Cambridge. He qualified in medicine from St Thomas’ Hospital Medical School, London, and trained in epidemiology and public health at the London School of Hygiene and Tropical Medicine, London, Harvard University, Boston, USA and at the University of Cambridge. Nick was Chair of the NICE Programme Development Group on the prevention of prediabetes. In 2009 he was a member of the WHO Expert Group on the classification and diagnosis of diabetes.
    Dr. Chong He received her PhD in Biochemistry from Peking University. She then conducted the molecular biology of aging research at the Buck Institute in the US, where she successfully discovered ibuprofen, a common over-the-counter drug used to relieve pain and fever, extended the lifespan in lab animals. She is now working at a pharmaceutical company as a lead scientist on several biotherapeutic drug development projects.
    Dr Dmitri Konash is a Computer Science PhD and former Intel Corp executive. He is a founder of the blood pressure app BreathNow and @breathnow_app YouTube channel which helps users to lower anxiety and blood pressure with natural tools. Dmitri is an active master athlete and multiple Ironman race finisher.
    Useful links:
    How to lower blood pressure and heart rate IMMEDIATELY. Try FREE blood pressure app BreathNow:
    iPhone: https://apps.apple.com/app/apple-store/id1551799152?pt=1011850&ct=YT&mt=8
    Android: https://play.google.com/store/apps/details?id=com.dkonash.breathnow
    Try for FREE Udemy course: https://www.udemy.com/course/meditation-fitness-nutrition-to-lower-high-blood-pressure/
    Scientifically proven method to lower anxiety blood pressure quickly and naturally. Most users achieve at least 5 points improvement in Systolic BP.

    48 min
  • How to slow aging naturally

    Interview with Associate Professor Jan Gruber from the National University of Singapore. We discuss practical steps which everyone should consider taking if they wish to stay healthier for longer.

    Chapters:

    0:00 introduction

    1:31 Jan's background

    6:50 How Jan's views on the aging process changed in the last 5 years

    11:20 Impact of blood pressure on aging

    13:48 Truths and myths about anti aging supplements

    19:00 Key biomarkers of aging

    22:00 Benefits of fasting for longevity

    24:00 Biomarkers and biological age, biological clock

    33:00 Practical recommendations to improve mitochondrial function

    35:00 Ora Biomedical and 1M Molecule Challenge

    The million molecule challenge: https://orabiomedical.com/sponsor-mmc/ - sponsor your own anti aging drug and get it named after you

    Preprint of the paper in the Nature Aging about biological clock https://www.medrxiv.org/content/10.1101/2023.07.14.23292604v1

    Associate Professor Jan Gruber is currently an Associate Professor at Yale-NUS. Before his appointment, he was a Senior Research Fellow in the Neurobiology and Ageing Programme at the Centre for Life Sciences (CeLS), National University of Singapore (NUS). From 1995 to 1998, Assoc Prof Gruber studied physics at the RWTH-Aachen University (Germany) before reading Part III of the Mathematical Tripos (MASt) at the University of Cambridge (UK). From 1999 to 2004, Assoc. Prof. Gruber was a graduate student in the Laboratory of Molecular Biophysics, Department of Biochemistry at Oxford University (UK). There, he worked on cell division cycle control, protein-protein interaction characterisation and rational drug design, first obtaining a MSc and later a PhD in molecular biophysics. During his PhD work, he also developed and implemented functionality for ccp4mg, a widely used molecular graphics package (freely available from: www.ccp4mg.ac.uk). ccp4mg enables macromolecular visualisation, scientific illustration and structure-based drug design.In addition to teaching and mentoring students in the laboratory, Assoc Prof Gruber has lectured at NUS since 2007 on free radical biology and medicine, evolutionary and molecular aspects of ageing and clinical biomarker analysis. He has also been involved in teaching students critical evaluation of primary literature. He regularly hosts attachment, visiting, outreach and international project students. In addition to teaching and training students of all levels and from diverse backgrounds, in ageing and general biochemical and laboratory techniques, Assoc Prof Gruber regularly supervises and co-supervises PhD, honours and interdisciplinary attachment students.

    Dr. Chong He received her PhD in Biochemistry from Peking University. She then conducted the molecular biology of aging research at the Buck Institute in the US, where she successfully discovered ibuprofen, a common over-the-counter drug used to relieve pain and fever, extended the lifespan in lab animals. She is now working at a pharmaceutical company as a lead scientist on several biotherapeutic drug development projects.

    Dr. Dmitri Konash is a Computer Science PhD and former Intel Corp executive. He is a founder of the blood pressure app BreathNow and @breathnow_app YouTube channel which helps users to lower anxiety and blood pressure with natural tools. Dmitri is an active master athlete and multiple Ironman race finisher.

    Useful links: How to lower blood pressure and heart rate IMMEDIATELY. Try FREE blood pressure app BreathNow: iPhone: https://apps.apple.com/app/apple-store/id1551799152?pt=1011850&ct=YT&mt=8Android: https://play.google.com/store/apps/details?id=com.dkonash.breathnowTry for FREE Udemy course: https://www.udemy.com/course/meditation-fitness-nutrition-to-lower-high-blood-pressure/ Scientifically proven method to lower anxiety blood pressure quickly and naturally. Most users achieve at least 5 points improvement in Systolic BP.

    41 min
  • Anxiety relief tools of a Shaolin monk

    This is our second discussion with Walter Gjergja – Shaolin Temple secular monk Shi Xing Mi. He is a Shaolin Master, trainer, adviser, coach, speaker and author. Walter is an internationally recognised coach who leads programs and seminars for companies and individuals on Shaolin philosophy and practices. His website is www.shaolinshixingmi.com .


    We discuss the practical tools which Walter applies to help his audience to manage anxiety: exercise, mindfulness etc. How to start and keep yourself accountable for your mental wellbeing

    23 min
  • 3 ways to maintain muscle mass with Prof. Mark Tarnopolsky | Live long & strong #breathnow

    "Live long & strong: expert tips" interview with Professor Mark Tarnopolsky.

    Covered topics
    - What is sarcopenia (muscle loss) and how to slow it
    - Why it is critical to maintain muscle mass as we age
    - Most efficient exercises to maintain muscle mass
    - Nutrition for maintaining muscle mass and the role of protein
    - Supplements that really work: Vitamin D, Omega3, Creatine
    - Does collagen supplementation work
    - Nuances of mTOR modulation
    - Main misconceptions about weight management
    - VO2max as a predictor of all cause mortality
    - Hormone Replacement Therapy (HRT) Do's and Don'ts
    - Top 3 practical things to prevent muscle mass loss
    Dr. Mark Tarnopolsky is a Professor in the Department of Pediatrics and Division Head of Neuromuscular and Neurometabolic Disorders at McMaster University. He also holds an endowed professorship in Neuromuscular Disorders and Neurometabolic Disorders at McMaster Children’s Hospital. His main areas of research include diagnosis and treatment of neurometabolic disorders; exercise therapy and diagnostic testing for neuromuscular disorders; exercise and human aging; as well as translational research for aging, mitochondrial and neurometabolic disorders. He is recognized as an international leader in researching neuromuscular and neurometabolic disorders. The link to Mark's company Stay Above Nutrition which supplies high quality products for weight management and maintaining muscle mass https://stayabovenutrition.ca/
    Dr. Chong He received her PhD in Biochemistry from Peking University. She then conducted the molecular biology of aging research at the Buck Institute in the US, where she successfully discovered ibuprofen, a common over-the-counter drug used to relieve pain and fever, extended the lifespan in lab animals. She is now working at a pharmaceutical company as a lead scientist on several biotherapeutic drug development projects.
    Dr. Dmitri Konash is a Computer Science PhD and former Intel Corp executive. He is a founder of the blood pressure app BreathNow and @breathnow_app YouTube channel which helps users to lower anxiety and blood pressure with natural tools. Dmitri is an active master athlete and multiple Ironman race finisher.
    Useful links:
    How to lower blood pressure and heart rate IMMEDIATELY. Try FREE blood pressure app BreathNow:

    iPhone: https://apps.apple.com/app/apple-store/id1551799152?utm_source=Spotify&utm_medium=Audio&utm_campaign=Spotify&utm_id=Spotify

    Android: https://play.google.com/store/apps/details?id=com.dkonash.breathnow
    Try for FREE Udemy course: https://www.udemy.com/course/meditation-fitness-nutrition-to-lower-high-blood-pressure/
    Scientifically proven method to lower anxiety blood pressure quickly and naturally. Most users achieve at least 5 points improvement in Systolic BP.

    40 min

About Live long & strong : expert tips

From the publisher's feed

Chong (PhD Biochemistry) and Dmitri (PhD Computer Science) met while consulting a longevity startup. We realized that a broad audience is looking for crisp and actionable tips to boost vitality and slow aging. We decided to start a podcast to interview leading scientists in human biology and medical sciences.