These are various health and fitness notes I accumulated in January 2025.
Please do not treat them as concrete science or proven fact. I’m just as susceptible to misinformation and fake news and health bias as the next always-online nerd. Below is simply what interests me
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A new study suggests that every ten minutes of strength training you do a week increases your telomeres (the caps on the end of chromosomes, associated with longevity) by 6.7 base pairs.
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People who do 90 minutes strength training a week are 4 years younger at the molecular level than those who do none.
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Source: https://x.com/Babygravy9/status/1872403234905628729
However, following exercise training the transcriptional signature of aging was markedly reversed back to that of younger levels for most genes that were affected by both age and exercise.
Soleus is called “the 2nd heart” because it pumps blood back to the heart. It is also responsible for handling the most force of any other muscle.
// do more soleus raises
The researchers…found that even if people walked as many as 20,000 steps a day, the health benefits continued to increase. They have not found an upper limit yet
// crazy finding
For pullups — pull bar to you, not pull up to it
Eat less. Caloric restriction, fasting, and keeping your system light throughout the day seem to have real benefits. Being a little hungry most of the time might actually be good for you.
New Foundation exercises for lower back and core strength:
When you inhale, your heart rate speeds up. When you exhale, it slows down. Breathing in for a count of four and out for a count of eight for just a few minutes can start to calm your nervous system. Remember: when you feel agitated, lengthen your exhales.
Spermidine’s strong link to longevity: https://x.com/davidasinclair/status/1881519444939416016?s=46
Great sources of spermidine: natto, broccoli, mushrooms, cheese, legumes
The more we learn about circadian rhythm, the more we realize that the amount, duration, and type of light you get has all sorts of signaling and hormonal effects on your body. The Sun is not toxic, but most sunscreen is carcinogenic.