How to Grow New Mitochondria - HIIT Even for the Elderly

hello this is dr. Ford brewer Prez med heart attack stroke cancer prevention disability prevention prevention sometimes take some discipline in terms of lifestyle but it's a heck of a lot better than getting a bypass graft or some of the or having some becoming senile this is a an image of what happens with the mitochondrial aging process and the impact of it decreased mitochondrial function on Aging and it's called the mitochondrial theory why are we talking about that again today this is it may sound like science but actually we're talking about a very practical thing high intensity intervals HIIT high-intensity interval training and we're talking about this not just for young people we're talking about it for older people as well 65 to 80 year olds we're going to talk about a study where a where there were two groups 18 to 30 and 65 to 80 and they put them through several months of interval training and looked at heart lung circulation performance also mitochondrial performance so let's go back then and talk about the mitochondria again this is an image of the mitochondrial process of aging this first step is damage of the DNA in the nucleus well I mean if you look at Valter Longo and the mimicked fasting activities his point would be it's not even that the DNA is damaged it's just that it's not being transcribed I think David Sinclair would talk about lack of transcription of some controlling genes as well if you look at this second stage so the first stage is DNA whether it's DNA damage or a lack of transcription driven by some controlling genes they still start hitting a lot of the same pathways the pathways used in respiration and respiration the center of respiration is the mitochondria again you'll see some names that we mentioned in other videos certain one or the sirtuins by being researched by David Sinclair at Harvard ampk these are impacted by metformin and again all help the cell take food and turn it into energy so if these metabolic pathways are damaged then basically you're getting damaged in performance of the mitochondria and the mitochondria are the powerhouse of the cell so again this last image shows you get damaged mitochondria you get damaged nerve degenerative damage in other words senility you get damaged to the to the heart the lungs basically aging tissue and so the human goes from peak health and adult to poorer health as as an older individual so who did this research his name is Sri Kumar Ian Nair where is he he's a faculty member at Mayo Clinic in Rochester he is a cellular biologist who's been doing a lot of work on cellular metabolism aging mitochondria again all of these areas that we've just been talking about so what did he do as I said he took two groups of people one group is 18 to 30 years old the other group was 65 to 80 years old he had him doing high-intensity interval training for I believe it was three months and then he did a few things he looked at performance of the heart lungs then he looked actually did biopsies of the muscles and looked at the mitochondria so this is an unusual studying that he actually did muscle biopsy you don't see a lot of studies where they've done that and what that does is it creates a lot of value for the study because now we can start looking on a looking at the cells looking on an intracellular level at the mitochondria to see what the impact was so here's what we thought so here's what he saw they thought on the the youngsters eighteen two-third of you had a twenty eight percent improvement in heart long and circulation and health parameters in the Eldar folks 65 to 80 you had a seventeen percent improvement what about the muscle biopsies in the mitochondrial function sixty nine percent improvement of mitochondrial function in the older folks and forty nine percent improvement in the younger group so the younger group had mitochondria that were already healthier to start with didn't have quite as much improvement they could they could experience which is exactly what you'd expect now when you see some reviews of the study one of the reviews said look well it didn't make them younger and in fact if you had if you did high intensity intervals but you're eating donuts all day long you're still going to be in bad shape I got it I think we all understand that but again this is a great study in that it actually showed improvement of mitochondrial function using muscular muscle biopsies now so what kind of a lot of my patients are 65 to 80 years old and they're folks that are basically just doing one or two miles of walking three or four times a week for for their exercise how can they get a high-intensity interval that can walk up hills they can walk carrying away this they can use a bicycle ergometer indoor or gamma tur or a or an elliptical trainer so how do you measure you can measure it with pulse you can measure with increased breathing what's the impact of high intensity intervals on on insulin resistance you know being number one cause of cardiovascular information it is the number one exercise that improves insulin resistance so again and maybe it's because of this improvement on the mitochondrial function Cugini so what about interval training for younger people again you can use similar things you can do it with running professional cyclists have a very simple type of high-intensity interval training very many of them use a 45 second high-intensity interval with a 30 second recovery phase so again two phases to an interval the high-intensity phase where you're going it needs to be high-intensity it pulse well over 100 you know for some of these younger athletes in the 140s 150s even some of the older athletes can achieve that but they have to be in very very good shape compared to most most folks in the 50s or 60s so again back to the cyclists and what they lot of them use 45 second second high-intensity phase thirty second low intensity phase that's one interval do a warm-up do five to ten of those intervals and then to the 5-minute cooldown you're talking about twenty to thirty minutes total for an exercise you don't need three hours in the gym to do these things now are are there other ways to do this again yes you can run you can go go up hills you can do what are called hills intervals and each of these has a a slightly different component I saw an ad once that said it isn't the diabetes runs in my family is that nobody in my family runs I get it understand and that's certainly part of the process but again I think as a culture we've gone too far to the other side we think everything is lifestyle and life sounds very important but we forget about the biology and the genetics thank you

Channel: Dr. Ford Brewer

Views: 410,459

Keywords: heart attack stroke cancer disability prevention, Sreekumaran Nair, HIIT, HIIT older mitochondria performance, how to HIIT older younger, ford brewer md mph, prevmedheartrisk.com, mitochondria, biohacking, metformin weight loss, contrave, diabetes, johns hopkins physician, vit K2, arterial age, clogged arteries, brad bale doneen beat heart attack gene, stopping statins

Id: YrfjaOU_3VU

Length: 9min 45sec (585 seconds)

Published: Sun Jul 16 2017