Longevity News Blog

Hi Friend,There’s a lot of excitement around sauna. I’m going to test it out and see if it works. To start, I completed some baseline measurements. This will allow me to determine, using data, whether or not sauna has any positive health effects. Measure, always measure.  I'm 48 and my baseline measurements showed that my vascular age is 30.  Sauna is supposed to improve vascular age. I completed these six measurements as a baseline so we'll see if they improve following the sauna protocol. Here’s what I measured and what they mean:     Central Systolic Blood PressureThis is pressure near the heart. More predictive than a standard cuff. My score of 103 mmHg puts me in the 20–30 age range. Central Pulse PressureThe difference between central systolic and diastolic pressure, a tighter range is better, meaning less pressure stress on the heart.  Mine is 28 mmHg, slightly lower than the average healthy 20-year old male. Pulse Pressure AmplificationHow elastic my arteries are, higher = more arterial elasticity. My score of 145% reflects a healthy 25-35 year old. SEVRMeasures how much oxygen my heart gets between beats, higher is better. My result of 220% is consistent with cardiac perfusion of a 25-35 year old. Augmentation PressureHow much extra pressure hits your heart after contraction.  My AP is 2 mmHg, typical of someone in their 20s. Augmentation Index Wave reflection and arterial stiffness, lower = better (less stiff arteries).My score is 8%, suggesting a vascular stiffness of someone in their 20s-30s. Brachial BPTraditional blood pressure measurement. Mind: 115/74 mmHg is a healthy young adult. Remember to go to bed on time tonight. Bryan  

Hi Friends, Dry sauna is likely superior to wet sauna  Dry (Finnish) sauna delivers low-humidity heat, so your skin hits 40 °C in minutes while core creeps up only ~1 °C. That gradient shunts up to 70 % more cardiac output to the skin, mimicking moderate-intensity cardio without moving a muscle. 1. Enhanced Blood Flow: The heart pumps up to 70% more blood, similar to intense aerobic exercise (zone 3), with 50-70% of this increased flow re-directed to the skin, promoting vasodilation and improved skin circulation. 2. Increased sweating and detoxification: To maintain a stable core temperature, the skin produces 0.6-1 kg of sweat per hour, facilitating significant detoxification. 3. Improved heat tolerance: The body becomes better at handling heat, leading to a lower core body temperature (offering metabolic advantages) and an increased capacity for efficient sweating in hotter climates.   4. Activation of heat-shock proteins: The skin experiences substantial heat shock protein activation, while a modest 1°C increase in core temperature is sufficient to activate these proteins without the risk of hyperthermia. 5. Longer exposure at higher temperatures: dry saunas are more tolerable for longer durations and at higher temperatures, allowing users to maximize the benefits at minimal risk. Keep calm and sauna on,  Bryan

Hi Friend,My heart recovers faster than 75% of elite athletes and 99% of the general population.This biomarker, known as Heart Rate Recovery (HRR), is a key indicator of cardiovascular fitness.Here is what you can do to measure, compare, and improve yours.What is Heart Rate Recovery? HRR is a marker that indicates how quickly your heart rate drops back to resting heart rate after exercise, indicating cardiovascular fitness and health. My HRR is 37 bpm which is higher than 75% of elite athletes and 99% of the general population. How to Measure your (HRR)1. Exercise vigorously2. Record peak heart rate3. Rest 1 minute4. Record heart rate again5. Subtract second reading from peakThe result is your 1-minute HRR in bpm.Compare Yourself to Elite Athletes and the General Population with These Graphs:a. Two cohorts of young and adult elite athlete males.b. A general population cohort of regular active adult malesSadly, reliable numbers are lacking for fit females per age group.The unavailability of such HRR numbers per age group for healthy and fit women is a sign that disparities in representation in clinical literature–if declining–still exist.We will soon take action with the Blueprint community (Don't Die App) to address such disparities for novel fitness markers, by collecting and sharing anonymized and balanced data for females and males of all age groups. Here’s how you can improve your HRR:1. ExerciseAim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week.2. Diet Focus on foods for cardiac health, including healthy fats: omega3 from nuts, fish and supplements, in addition to extra virgin olive oil (EVOO). Polyphenols from EVOO, berries and dark chocolate support recovery due to their anti-inflammatory and antioxidant properties. Diet of vegetables, fruits and lean proteins. 3. Sleep Get enough (7-8 hours) of high-quality night sleep to allow for full recovery in support of your exercise goals. Keep a regular sleep schedule. Have an effective wind-down routine for maximal recovery. Follow my full sleep routine here. 4. Additional considerations:+ Hydration+ Exogenous ketones can help boost your performance+ Limit processed foods+ Limit caffeineWhat does poor HRR indicate?Increased all-cause mortality and heart attack risk. Low HRR can be associated to one or more of the following:❌Coronary Artery Disease❌Heart Failure❌Hypertension❌Metabolic Syndrome❌Diabetes❌Sleep ApneaIn a landmark NEJM study with over 2000 mid-aged participants with an initial heart condition, poor HRR following activity was a strong predictor of all-cause mortality, with a 400% increase in mortality risk within the 6 year follow-up period.Science Summary:Heart Rate Recovery is an indicator of the autonomous functioning of the heart, and it results in the withdrawal of the so-called sympathetic activity and the reactivation of the parasympathetic nervous activity. The latter is responsible for the ability to relax.Evidence using specific blockers indicates that the reactivation of parasympathetic activity is the main driver of immediate Heart Rate Recovery, while the withdrawal of sympathetic activity comes later in play to affect the longer term HRR.Focus on the power laws of sleep, nutrition and exercise and you’ll be off to a great start.Be well,BryanSourceshttps://www.sciencedirect.com/topics/medicine-and-dentistry/heart-rate-recoveryhttps://pmc.ncbi.nlm.nih.gov/articles/PMC5524096/https://pubmed.ncbi.nlm.nih.gov/26147945/https://www.nejm.org/doi/full/10.1056/NEJM199910283411804