Exercise is probably the single best way to extend lifespan.

You need to exercise like your life depends on it.

Because it does.

Here's why.
👇🧵
/1 When someone says they ‘want to get fit’, I typically have no idea what they mean.

How you exercise if you want to be an Olympic-level sprinter compared to running 5 km at the weekends is vastly different.

So when you say you want to exercise to get fit, to what end?
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When it comes to the quality of your life

Meditation is the most important skill you can ever learn.

Here's why.
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/1 The goal of life is to optimise:

Lifespan - how long you live
&
Health Span - the quality of how you move and interact with the world.

But with this time and body, how will you spend that time?
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I hated running.

Then I learned about Zone 2 training and exercising to specific heart rate zones.

It changed my life.

Here's why.

📕 Make Sure To Bookmark ✅

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/1 Those who are very fit versus unfit have a five-fold less chance of dying over a 10-year period.

There is practically nothing in medicine that can generate that type of difference.

But why does exercise have such a huge benefit?

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If you have high cholesterol it can be hard to see the benefit of going on medications to lower it.

Most people just usually wait until they are older to consider medications.

This is not a good idea.

Here's why.

📕Make Sure To Bookmark✅

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/1 First off we need to be clear on which cholesterol is high?

Your standard cholesterol panel consists of 4 results.

Total Cholesterol
LDL Cholesterol
HDL Cholesterol
Triglycerides

You should not be making a decision on these figures alone.

There is a better way

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Most people don't understand what causes Sudden Cardiac Death.

You cannot address what you do not understand.

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/1 Sudden cardiac death accounts for almost half of all cardiovascular deaths

And 10 - 20% of all deaths in general.

80% of sudden cardiac deaths are a result of coronary artery disease.

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I hated running.

Then I learned about Zone 2 training and exercising to specific heart rate zones.

It changed my life.

Here's why.

📕 Make Sure To Bookmark ✅

🧵👇

/1 Those who are very fit versus unfit have a five-fold less chance of dying over a 10-year period.

There is practically nothing in medicine that can generate that type of difference.

But why does exercise have such a huge benefit?

/2

Muscle Mass & Muscle Strength

Are major determinants of how long you will live and the quality of your life as you age.

Here's why.

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/1 If you want to be able to do the things you wish to do when you are older, you will need the strength to do so.

If living longer but with a poor quality of life concerns you, strength and muscle mass need to be a priority.

Not in several decades’ time.

But today.

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Do lifestyle factors reduce cardiovascular risk for those with an elevated Lp(a)?

Let's find out.

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/1 An elevated Lp(a) is a common genetic factor that is:

Independently and causally related to premature coronary artery disease.

But we must always remember that

Most genetic risk factors are probabilistic rather than deterministic in terms of risk.

/2

There are 8 Golden Rules to optimal cardiovascular health.

Want to know what they are?

Here you go.

📕Make Sure To Bookmark✅

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/1 The biology of cardiovascular disease and atherosclerosis is complex.

The solution to drastically reducing your risk from it, however, is not.

It’s actually very simple.

/2

Not all patients with high blood pressure need medications.

Lifestyle approaches can lower blood pressure.

Here’s how.

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/1 High blood pressure, defined as a blood pressure greater than 140/90mmHg, is estimated to affect about 30% of the world’s population.

Between 1990 and 2019, the number of adults with high blood pressure doubled.

50% of cases may be undiagnosed or untreated.

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The future for Lp(a) treatment looks pretty amazing.

📕Make Sure To Bookmark✅

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/1 An ⬆️ Lp(a) is the most common genetic cholesterol particle disorder impacting 10-20% of the population.

It is easily tested for with a simple blood test, but unfortunately, this is rarely done.

If you have an early family history of heart disease - this is a must-do test.

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Do statins cause dementia?

This one has been conclusively answered.

Which seems surprising to some.

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/1 I am going to start with the answer to the question of whether statins cause dementia and then provide the details backing up my answer.

The answer is: No.

Statins do not cause dementia.

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Exercise Stress Tests Are Incredibly Useful

Just not for the reasons you might think.

✅Make sure to bookmark 📕

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/1 If you are ‘getting your heart checked’

You must do an exercise stress test, right?

Well. Not any more.

Here’s why.

Let’s first state our goal when we are in the business of ‘Heart Disease Prevention’:

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The Math of Longevity: How Small Changes Today Can Add Decades to Your Life.

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/1 Let's be clear by what we mean by longevity.

It's not about living to 150.

It is not about living forever.

No matter what Bryan Johnson says.

It's about something different.

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Psst...

Did you know there is an app on your phone that can tell you A LOT about your risk of dying prematurely?

Want to know what to look for?

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/1 Whether you have an iPhone or an Android phone, there is a 'Health' App that tracks many of your health biometrics continuously over time.

Your metrics today are useful, but the average over the last year is even more insightful.

Have a look at yours & see where you stand.

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Jeanne Calment died in 1997 age 122.

She is thought to be the oldest living person on record.

What can we learn from healthy centenarians to extend our lifespan?
🧵 "All I Want To Know Is Where I'm Going To Die, So I'll Never Go There".

First off let’s see what most people die from.

That is, so we don’t go there.
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Exercise is probably the single best way to extend lifespan.

You need to exercise like your life depends on it.

Because it does.

Here's why.

📕Make Sure To Bookmark✅

🧵👇
/1 When someone says they ‘want to get fit’, I typically have no idea what they mean.

How you exercise if you want to be an Olympic-level sprinter compared to running 5 km at the weekends is vastly different.

So when you say you want to exercise to get fit, to what end?
/2

Is it possible to reverse coronary artery disease?

As a cardiologist, I get this question all of the time.

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/1 Every time I tell a patient they have coronary artery disease, their first response is usually:

“Can you get rid of it?”

My response:

Get rid of it completely?

No.

But....

/2

Why you need to measure your apoB

To fully understand your cardiovascular risk.

📕Make sure to bookmark ✅

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/1 Atherosclerosis occurs when a cholesterol particle becomes trapped in the artery wall.

It is the inflammatory response to this particle retention that causes the formation of atherosclerosis.

/2

"What is a normal weight?"

As a cardiologist, I get this question all the time.

My answer is not what most people expect.

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/1 The answer to this question assumes

You are trying to optimise for health & the prevention of chronic disease.

If, however, you are looking to be a sumo wrestler or achieve a specific look?

"I ain't got nothin for ya"

But for disease prevention, the answer is clear...

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A high V02 Max is the metric most closely linked to a longer life.

But what is V02 Max?

And more importantly, how do you increase it?

Because most people are doing it wrong.

📕Make Sure To Bookmark✅

🧵👇

/1 V02 Max is the variable most closely related to longevity.

Sure, longevity is a complex multifactorial process with a good sprinkling of luck involved.

But A high V02 Max = A Much Lower Probability Of An Early Death.

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