ENTENDA QUAIS SÃO OS BIOMARCADORES PARA LONGEVIDADE NO HOMEM! | Dr. Claudio Guimarães

Summary

In this video, Dr. Cláudio Guimarães, a urologist and sports medicine expert, discusses key biomarkers for longevity, emphasizing that many can be modified for better health outcomes. He highlights the importance of VO2 max, muscle strength, walking speed, and other parameters like visceral fat, blood pressure, and hormonal levels. Dr. Guimarães stresses that lifestyle changes, including exercise, can significantly improve these markers, even for individuals in their 40s, 50s, and 60s. The video also answers common questions about longevity, such as the most important factor for a long life and whether it’s possible to extend lifespan after middle age.

Takeaways

• 😀 The most important medical parameter for predicting longevity is VO2 max, which measures the maximum amount of oxygen your body can use during exercise. Higher VO2 max significantly reduces the risk of early death.
• 😀 Strength, especially grip strength, is a strong indicator of biological age and is linked to overall longevity. Low grip strength correlates with higher mortality rates and greater risk of disability.
• 😀 Walking speed is an important marker of healthy aging. A speed of over 1 meter per second is considered excellent, while less than 0.8 meters per second increases the risk of premature death.
• 😀 Visceral fat, especially around the abdomen, is more dangerous than subcutaneous fat. High levels of visceral fat are linked to higher mortality risks, and can be measured by waist-to-height ratio or circumference.
• 😀 Blood pressure should ideally be below 120/80 mmHg. High blood pressure accelerates aging, stiffens arteries, and increases the risk of dementia and heart disease.
• 😀 Key blood sugar markers such as hemoglobin A1c, fasting glucose, and post-meal glucose should be maintained within healthy levels to prevent accelerated aging and disease risk.
• 😀 Cholesterol levels, especially Apo B lipoprotein, play a significant role in longevity. Lower levels of Apo B are associated with reduced risk of heart attacks and strokes.
• 😀 Chronic systemic inflammation is a major enemy of longevity. A low high-sensitivity CRP (C-reactive protein) level indicates low inflammation and is optimal for health.
• 😀 Kidney function, measured by glomerular filtration rate (GFR), is a reliable predictor of longevity. Healthy kidney function reduces cardiovascular risk and maintains overall health.
• 😀 Hormone levels, particularly testosterone, are linked to muscle mass, energy, and cognitive function. Low testosterone levels are associated with accelerated aging and reduced quality of life.
• 😀 It is possible to increase longevity even after 40 or 50 years of age by adopting healthier habits, including regular exercise (aerobic and strength training), and managing body fat and inflammation.

Q & A

What is the most important bio marker for predicting longevity?

The most important bio marker for predicting longevity is VO2 max, which measures the maximum capacity of your body to use oxygen during physical activity. It is a stronger predictor of mortality than factors like cholesterol, high blood pressure, weight, or blood sugar levels.

How is VO2 max measured?

VO2 max is measured through a test called 'complete spirometry,' which assesses how well your body utilizes oxygen during physical exertion.

What does the strength of grip tell us about longevity?

Grip strength, measured through handgrip strength tests, is directly correlated with biological muscle age. Low grip strength is associated with higher mortality rates, increased risk of falls, loss of autonomy, and greater systemic inflammation.

How is walking speed related to longevity?

Walking speed is a strong indicator of healthy aging. A walking speed greater than 1 meter per second is considered excellent, while a speed lower than 0.8 meters per second indicates a higher risk of premature death.

Why is visceral fat dangerous for longevity?

Visceral fat is not just an aesthetic issue, but a metabolic and inflammatory one. It is linked to various chronic conditions and a higher risk of mortality. It is important to measure visceral fat through DEXA scans or waist-to-height ratio.

What is the ideal blood pressure for longevity?

The ideal blood pressure for longevity is below 120/70 mmHg. High blood pressure accelerates aging, increases arterial stiffness, and raises the risks of dementia, kidney problems, and heart disease.

What are the ideal levels of glucose markers for longevity?

The ideal levels for longevity include a hemoglobin A1c below 5.3%, fasting blood glucose under 90 mg/dL, and a HOMA index (measuring insulin resistance) below 1.0. Also, post-meal glucose spikes should be below 140 mg/dL.

Why is ApoB important for longevity?

Apolipoprotein B (ApoB) is a key marker in lipid metabolism that indicates the number of harmful particles circulating in the blood. Lower levels of ApoB are associated with reduced risk of heart attacks and strokes.

What is the role of inflammation in longevity?

Chronic inflammation is a major enemy of longevity. A marker like PCR (C-reactive protein) is used to measure systemic inflammation, with values below 1 mg/dL being ideal. Levels above 3 mg/dL are considered a red flag for health risks.

Can hormones like testosterone affect longevity?

Yes, low testosterone is linked to lower lean muscle mass, reduced energy levels, and cognitive decline. Maintaining balanced hormone levels, including testosterone, is important for preserving vitality and longevity.

Is it possible to increase longevity after the age of 40 or 50?

Yes, it is absolutely possible to improve longevity after the age of 40, 50, or even 60. By adopting healthier habits such as regular physical activity, strength training, aerobic exercises, and managing fat levels, you can increase your chances of living a longer and healthier life.

What role does heart rate variability (HRV) play in longevity?

Heart rate variability (HRV) measures the natural variation in the time between heartbeats. Higher HRV indicates a healthier autonomic nervous system. Poor HRV (below 30 milliseconds) is linked to higher stress, poor health, and lower longevity.