Angela is joined by Siim Land, the author of "The Longevity Leap," to discuss the intricacies of aging and the various factors that influence longevity.

Together, they look into the biological mechanisms behind aging, including mitochondrial dysfunction and chronic inflammation, while also exploring the concept of peak physical performance across different life stages. Siim also discusses the importance of exercise, particularly cardiovascular training and strength training, in enhancing VO2 max and overall health.

KEY TAKEAWAYS

• Aging is a complex process influenced by various factors, including cellular dysfunction, mitochondrial health, and chronic inflammation.

• Key characteristics of aging include telomere shortening, cell senescence, and loss of autophagy.

• Different aspects of physical performance peak at various ages. While metabolic health is generally best in the teenage years, muscle strength peaks in the early 30s for men and early 40s for women.

• After the 30s, many individuals may start to experience a decline in health, often exacerbated by a sedentary lifestyle.

• VO2 max, a measure of maximum oxygen consumption during exercise, is crucial for longevity and overall health. It can be improved through both low-intensity and high-intensity cardiovascular exercises, with longer intervals (2-4 minutes) being particularly effective for enhancing VO2 max.

• Strength training is essential for maintaining muscle mass and strength as one ages.

• Focusing on compound lifts (like squats and deadlifts) and progressive overload is key to promoting muscle growth and functional fitness, which are linked to reduced mortality risk.

BEST MOMENTS

"The average person doesn't usually lift weights after their 20s... A lot of it is also just because of being sedentary and not actually lifting anything." 

"If you want to improve your overall cardiorespiratory fitness, then you need to address all of the heart rate zones as well to increase your fitness." 

"Chronic inflammation is pretty central to aging and all the whole chronic diseases as well." 

"I think there's no evidence that multi-day fasting has benefits or that it would be providing any unique benefits that you wouldn't get from just a regular healthy diet." -

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting

The Longevity Leap Book

Siim Land - https://www.siimland.co/

Get 10% off Magnesium Breakthrough with code ANGELA10 at www.bioptimizers.com/angela

Use ANGELA15 to save 15% on Primeadine Spermidine at angelafoster.me/primeadine

ABOUT THE HOST

Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.

Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.

The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.

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Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.