This Type of Exercise Reverses Heart Aging, Lowers Blood Pressure, & Has Anti-Cancer Effects

Summary

The video script highlights the transformative effects of vigorous exercise on heart health, reversing age-related changes and reducing cardiovascular disease risk. Dr. Ben LaVine's study shows that even sedentary individuals can rejuvenate their heart by 20 years through consistent aerobic activity. The script also delves into the molecular benefits, such as lactate's role in boosting brain function and the exercise-induced reduction of circulating tumor cells, emphasizing exercise as a multifaceted approach to prevent diseases and promote overall health.

Takeaways

• 💪 Vigorous exercise is crucial for maintaining a healthy heart and can significantly impact the aging process of the heart.
• 🏥 A study by Dr. Ben LaVine at UT Southwestern in Dallas showed that a two-year exercise program can reverse structural heart changes by 20 years.
• 🧘 The study involved two groups: a control group doing stretching and yoga, and an exercise intervention group that started with moderate intensity and progressed to vigorous exercise.
• 🏋️‍♂️ The exercise intervention group performed 5-6 hours of aerobic exercise per week, including periods at maximal steady state, which is around 75-80% of max heart rate.
• 📉 The exercise program resulted in a 25% improvement in heart elasticity, particularly in the left ventricular muscle, and a 20% increase in V2 Max.
• 💊 Exercise has been found to have drug-sized effects in reducing blood pressure, which is a significant risk factor for cardiovascular disease and dementia.
• 🚴‍♀️ Aerobic exercise, especially vigorous intensity, can significantly reduce the risk of hypertension, affecting up to 20% of young people and about half of older adults.
• 🔬 Lactate, produced during vigorous exercise, acts as a signaling molecule that can increase brain-derived neurotrophic factor (BDNF), which is essential for neuroplasticity and neurogenesis.
• 🧠 BDNF is linked to improved learning, memory, and depression symptoms, and lactate's role in increasing BDNF can enhance these cognitive benefits.
• 🏃‍♂️ High-intensity interval training and sustained vigorous exercise can maximize BDNF levels, with protocols suggesting 30-40 minutes at 80% max heart rate is most effective.
• 🛡 Vigorous exercise can have anti-cancer effects by increasing blood flow, which can kill circulating tumor cells and reduce the risk of cancer metastasis and recurrence.

Q & A

What is the main finding of the study conducted by Dr. Ben LaVine at UT Southwestern in Dallas?

The study found that vigorous exercise is extremely important for the heart's health and can reverse the structural changes associated with aging by about 20 years.

What are the inevitable changes that the human heart undergoes as we age?

As we age, the heart gets smaller, stiffer, and less flexible, which affects cardiovascular disease risk and the ability to perform aerobic exercises.

How were the participants in Dr. LaVine's study divided into groups?

The participants were divided into two groups: a control group that did stretching and yoga, and an exercise intervention group that engaged in vigorous exercise protocols.

What was the intensity of the exercise protocol in the study after six months?

After six months, the participants in the exercise intervention group were doing 5 to 6 hours a week of aerobic exercise, with a large percentage of that time at the maximal steady state, which is around 75-80% of their max heart rate.

What improvements were observed in the participants' hearts after two years of the exercise intervention?

The participants' hearts showed more than a 25% improvement in elasticity, and their V2 Max increased by about 20%, essentially reversing the structural changes of the aging heart by 20 years.

How does vigorous exercise impact blood pressure and its relation to cardiovascular disease and dementia?

Vigorous exercise can significantly reduce blood pressure, which is a key risk factor for both cardiovascular disease and dementia, potentially having drug-sized effects in reducing hypertension.

What is the lactate shuttle theory and its significance in the context of exercise?

The lactate shuttle theory, pioneered by Dr. George Brooks, suggests that lactate produced by muscles during vigorous exercise serves as an energy source and a signaling molecule that can directly communicate with other parts of the body, including the brain.

How does lactate influence brain function and what role does it play in brain-derived neurotrophic factor (BDNF)?

Lactate has been shown to increase BDNF levels, which is crucial for neuroplasticity, adaptation to changing environments, and is important for combating depression and promoting neurogenesis, particularly in the hippocampus.

What are the effects of lactate on neurotransmitters in the brain and their relevance to mental health?

Lactate is a signaling molecule that increases neurotransmitters in the brain, such as serotonin, which is important for impulse control and focus, and norepinephrine, which is linked to attention and the brain's ability to work harder during exercise.

What protocols have been shown to maximize BDNF levels in humans and what are their exercise characteristics?

Protocols that involve vigorous intensity exercise at about 80% max heart rate for 30 to 40 minutes have been shown to most robustly increase BDNF levels in plasma and the brain.

How does vigorous exercise impact the risk of cancer metastasis and what are the related findings?

The mechanical forces of increased blood flow during vigorous exercise can kill circulating tumor cells, reducing their ability to establish new tumors elsewhere in the body. Studies have shown that aerobic exercise can significantly reduce circulating tumor cells and is associated with reduced cancer recurrence and mortality.

Outlines

00:00

💪 The Impact of Vigorous Exercise on Heart Health and Aging

The script discusses a study by Dr. Ben LaVine from UT Southwest in Dallas, emphasizing the significance of vigorous exercise in maintaining heart health and potentially reversing the aging process of the heart. The study involved sedentary individuals aged 50, who were divided into a control group doing light activities like stretching and yoga, and an exercise group undergoing a progressively intense aerobic exercise regimen. After two years, the exercise group showed a reversal of age-related heart changes by approximately 20 years, with improved elasticity and a 20% increase in their V2 Max. The script also mentions the benefits of exercise in reducing cardiovascular disease risk, improving aerobic fitness, and its effects on blood pressure comparable to hypertension medication. It highlights the molecular benefits of reaching 80% of maximum heart rate during exercise, which triggers glycolysis and lactate production, a signaling molecule with various health benefits.

05:01

🧠 Exercise-Induced Lactate: A Key Molecule for Brain Health

This paragraph delves into the molecular mechanisms by which vigorous exercise benefits the brain. It explains the lactate shuttle theory, introduced by Dr. George Brooks, which describes how lactate, produced during intense exercise, serves as both an energy source and a signaling molecule for various organs, including the brain. The script outlines how lactate is linked to increased levels of brain-derived neurotrophic factor (BDNF), which is crucial for neuroplasticity, adaptation during aging, and combating depression. It also discusses the role of lactate in enhancing neurotransmitters like serotonin, which affects impulse control, and norepinephrine, which is linked to focus and attention. The summary includes research findings on the optimal duration and intensity of exercise to maximize BDNF levels and the benefits of high-intensity interval training in this context.

10:03

🏃‍♂️ The Anti-Cancer Effects of Vigorous Exercise

The final paragraph explores the anti-cancer effects of vigorous exercise, focusing on the impact of increased blood flow on circulating tumor cells (CTCs). It explains that the mechanical forces exerted by blood flow can induce apoptosis in CTCs, thereby reducing the risk of metastasis. The script cites studies showing that aerobic exercise can significantly decrease CTC levels in colon cancer patients and is associated with reduced cancer recurrence and mortality rates. It concludes by emphasizing the importance of exercise as an adjunct therapy in cancer treatment, highlighting its role in both preventing metastasis and improving outcomes for cancer patients.

Keywords

💡Vigorous Exercise

Vigorous exercise refers to physical activities that require high energy expenditure and significantly increase heart rate, such as running or intense cycling. In the video's context, it is emphasized as crucial for heart health and aging, with the study by Dr. Ben LaVine demonstrating that it can reverse structural heart changes associated with aging by 20 years. The script mentions a group doing 5 to 6 hours a week of aerobic exercise, highlighting the intensity and duration necessary for significant health benefits.

💡Cardiovascular Disease

Cardiovascular disease encompasses conditions affecting the heart and blood vessels, making it the leading cause of death in developed countries. The video discusses how aging affects the heart's structure and function, increasing the risk of cardiovascular diseases. The study mentioned in the script shows that vigorous exercise can mitigate these risks by improving heart elasticity and cardiorespiratory fitness.

💡Maximal Steady State

The maximal steady state (MSS) is an exercise intensity level where one works out at a high but sustainable pace, typically around 75-80% of maximum heart rate, for an extended period. The script describes how participants in the study reached this state during their exercise routine, which contributed to the reversal of age-related heart changes.

💡Elasticity of the Heart

The elasticity of the heart refers to its ability to stretch and return to its original shape, which is crucial for efficient pumping of blood. The video script highlights a 25% improvement in heart elasticity after two years of vigorous exercise, indicating a significant health benefit in terms of heart function and aging.

💡V2 Max

V2 Max, or maximal oxygen uptake, is a measure of an individual's aerobic fitness and represents the highest rate of oxygen consumption during intense exercise. The script notes a 20% increase in V2 Max among participants, illustrating the positive impact of the exercise regimen on their cardiorespiratory fitness.

💡Hypertension

Hypertension, commonly known as high blood pressure, is a condition where the force of blood against the artery walls is consistently too high. The video discusses the prevalence of hypertension and its role as a risk factor for cardiovascular disease and dementia. It also mentions the potential of exercise to reduce blood pressure, with studies showing exercise can have drug-sized effects on lowering hypertension.

💡Lactate Shuttle

The lactate shuttle concept, pioneered by Dr. George Brooks, refers to the process by which lactate, produced by muscles during intense exercise, is transported in the bloodstream and used by other tissues, such as the heart and brain, as an energy source and signaling molecule. The script explains that lactate generated during vigorous exercise has significant effects on brain function, including increasing brain-derived neurotrophic factor (BDNF).

💡Brain-Derived Neurotrophic Factor (BDNF)

BDNF is a protein that supports the growth and survival of neurons and is associated with neuroplasticity, learning, and memory. The script describes how vigorous exercise increases BDNF levels, which can cross the blood-brain barrier and contribute to improved cognitive function and mood regulation.

💡Norepinephrine

Norepinephrine, also known as noradrenaline, is a neurotransmitter and hormone involved in the fight-or-flight response and plays a role in attention and focus. The video script explains that vigorous exercise stimulates the production of norepinephrine, enhancing cognitive functions such as focus and attention.

💡Circulating Tumor Cells

Circulating tumor cells are cancer cells that have detached from the primary tumor and entered the bloodstream, potentially leading to metastasis. The script discusses how the mechanical forces of increased blood flow during vigorous exercise can cause these cells to die, reducing the risk of cancer spread.

💡Metastasis

Metastasis is the process by which cancer spreads from the original site to other parts of the body. The video script explains the role of circulating tumor cells in metastasis and how vigorous exercise can help reduce this risk by eliminating these cells through increased blood flow.

Highlights

The study by Dr. Ben LaVine from UT Southwestern in Dallas emphasizes the importance of vigorous exercise for heart health and its impact on how the heart ages.

Cardiovascular disease, the leading cause of death in developed countries, is influenced by the heart's aging process, which includes shrinkage and reduced flexibility.

Dr. LaVine's study involved a cohort of 50-year-old sedentary individuals without pre-existing conditions like diabetes or hypertension.

Participants were divided into a control group doing stretching and yoga, and an exercise intervention group.

The exercise intervention group progressed to 5-6 hours a week of aerobic exercise, including time spent at maximal steady state.

After two years, the exercise group showed a reversal of heart aging by approximately 20 years, with improved elasticity and cardiovascular fitness.

The study demonstrated a 25% improvement in heart elasticity, particularly in the left ventricular muscle, after the exercise regimen.

V2 Max, a measure of cardiovascular fitness, increased by about 20% in the exercise group.

Analysis of randomized controlled trials shows that moderate to vigorous exercise can have drug-sized effects in reducing blood pressure.

High blood pressure is a significant risk factor for both cardiovascular disease and dementia, including Alzheimer's.

Aerobic exercise, especially vigorous intensity, can significantly modify the prevalence of hypertension.

The molecular mechanism of vigorous exercise involves the lactate shuttle, where lactate acts as a signaling molecule and energy source.

Lactate generated during exercise has been linked to increased brain-derived neurotrophic factor (BDNF), which is crucial for neuroplasticity and neurogenesis.

Exercise-induced lactate is associated with improved impulse control and focus through its effects on neurotransmitters like serotonin and norepinephrine.

Protocols combining vigorous intensity with duration have been shown to robustly increase BDNF levels in humans.

High-intensity interval training also significantly boosts BDNF levels, with potential cognitive benefits.

Vigorous exercise has anti-cancer effects, including reducing circulating tumor cells through increased blood flow and mechanical forces.

Aerobic exercise can significantly decrease cancer recurrence and mortality rates in cancer patients.

Transcripts

this uh this this study out of um UT

Southwest um in in Dallas by Dr Ben

LaVine was is really what has convinced

me that vigorous exercise is extremely

important for for for the heart and the

way the heart ages so I mentioned

cardiovascular disease I mean that's the

number one killer in developed countries

right um so as we age our heart go

undergoes certain inevitable changes um

it it gets smaller it shrinks it gets

stiffer less flexible and this affects a

lot of things it affects our

cardiovascular disease risk it affects

our cardiorespiratory Fitness they have

ability for us to do aerobic

exercise um and so what Ben did in the

study Dr LaVine did in the study was

really remarkable he took a a cohort of

participants that were 50 years old on

average and these were sedentary

individuals that were otherwise healthy

so they didn't have any you know types

of diabetes hypertension Etc they they

were quote unquote healthy but they were

sedentary and he separated them into two

groups so the first group was the

control group who did sort of stretching

and yoga for two years and then the

second group was the exercise

intervention group so these are the

people that were going to be doing the

exercise uh and it ended up being a

vigorous exercise protocol but because

they were saries started out sort of

lower to moderate intensity and by the

time it was six months these individuals

are doing 5 to six hours a week of

aerobic exercise with a large percentage

of that time um being in What's called

the the maximal steady state so that's

what I'm talking about when you you're

you're you're going as hard as you can

and you maintain that for about 20 or 30

minutes so it's usually around 75 80%

max heart rate and you're doing that for

about you know 20 to 30 minutes they

also did the Norwegian 4x4 protocol once

a week and after 2 years

they essentially reverse these

structural changes in their aging Heart

by like 20 years so they're their hearts

were essentially looking more like a

30-year-old heart after that two years

of vigorous intensity exercise now like

I mentioned they were doing five to six

hours a week a vigorous a lot a large

portion of it in vigorous vigorous

exercise but it's simply astonishing um

you know the structural changes that

they found so there was more more than

25% Improvement in the elasticity of the

heart after after those two years um

particularly in the left ventricular

muscle of the heart um of course they

did increase their their their V2 Max by

about 20 20% as well so um it's just

quite a sounding that you can take a

50-year-old put them on a pretty intense

exercise program for two years and

essentially reverse a lot of the

structural changes that happen you know

in in with the heart with the aging

process blood pressure improvements are

also um you know for people that are

willing to put in the effort most of the

time and there's always non-responders

but they can have drug-sized effects in

other words it can be comparable to some

drugs that are given to reduce

hypertension so there's been an analysis

of 24 different randomized controlled

trials found that six weeks of a pretty

you know moderate to vigorous intensity

um exercise 20 to 60 Minutes of that 3

to four days a week like had almost drug

size effects in reducing blood pressure

so you know High hypertension is not

only a a risk factor for cardiovascular

disease um it's also a very very

important risk factor for dementia and

Alzheimer's disease so there's every

reason to want to not have hypertension

and 20% of young people aged you know 18

to 39 have hypertension and then half

the you know about half the US

population of you know older adults have

have hypertension so it's a very common

um you know thing that um again can be

modified to a to quite a bit of an

extent with aerobic exercise

particularly in vigorous intensity

exercise um let's talk a little bit

about on the molecular level why why I'm

talking about vigorous exercise and and

really that 80% max heart rate it has to

do with the fact that you are pushing

when you push your muscles to work

harder than um the oxygen can get to

them them to make energy they shift to

um from using mitochondria and using

oxygen for energy to using glucose

through glycolysis and it's a quick

process that doesn't require oxygen it

it makes lactate as a byproduct only

it's not a byproduct we often thought

about it as a metabolic byproduct but

it's so much more than that so lactate

generated from muscles is um is what

it's an extra kind it's a mocine and

it's a signaling molecule it gets into

circulation and it is consumed by the

brain it's consumed by the Heart by the

liver also by the muscle it's it's

consumed as a a very easily utilizable

source of energy but also as a singling

molecule as we'll talk about and this is

called the lactate shuttle it was

pioneered by Dr George Brooks at um out

of UC Berkeley and when I say A sing

molecule it's a way for your muscles to

directly communicate with other parts of

the body like the brain um and so

lactate itself has been shown to be

responsible for increasing brain derived

neurotropic Factor both in the plasma

this is in human studies um humans at

exercise lactate correlates with the

bdnf activation in plasma bdnf can cross

over the blood brain barrier but also

animal studies showing that it directly

increases brain derive neurotropic

factor in the brain so bdnf is um a very

important neurotropic factor it's

responsible responsible for um

neuroplasticity so that's the ability of

your your brain your neurons in your

brain to adapt to changing environment

it's very important during the aging

process you know as things are you know

changing and stuff uh you you want your

your your brain to adapt to those

changes it's also important for

depression um people with depression

don't often adapt to the changing

environment and it is partly responsible

for some of the depressive symptoms but

a brain Drive neurotropic Factor also is

important for neurogenesis the increase

of new neurons particularly in some

brain regions like the hippocampus which

is involved in learning and memory um

it's an it's it helps you know existing

neurons survive there have been animal

studies that have shown that when you

when you induce them to do exercise and

they get those learning and memory

improvements that have also been found

in human studies that if you give them a

drug and block brain Drive neurotropic

Factor they don't get those learning and

memory benefits so really seems as

though brain Drive neurotropic factor is

important to get those learning and

memory benefits from exercise and again

lactate is a key signaling molecule that

increases brain dve neurotrophic Factor

lactate is generated from your

exercising muscles when you're forcing

them to work hard this isn't just going

on a brisk walk this is really getting

your heart rate up sweating getting

flush in the

face lactate is also a singling molecule

to increase neurotransmitters in the

brain um this has been shown in both

human studies and animal studies so uh

it's important for the production of

Serotonin so Studies have found that

people that exercise produce a lot of

lactate this correlates with an

increased in serotonin which also

correlated with improved impulse control

uh serotonin plays an important role in

many neurological processes including

impulse control so they're being able to

um um have this inhibitory effect which

also plays a role in focus andent and

attention uh norepinephrine is another

one that's been shown so as we're

exercising really hard our muscles are

working harder our heart is working

harder but our brain is also working

harder and there have been human studies

out of I believe it's Norway that I

found that the lactate produced during

vigorous intensity

exercise crosses the blood brain barrier

is consumed by the brain and this

correlates with a burst of

norepinephrine production um which fuels

the brain to work harder during exercise

it's also important for focus and

attention and some of those effects that

you get after uh you know after you do

like a vigorous intensity

workout so there's some protocols that

have been shown to maximize brain Drive

neurotropic factor in humans and some of

these have also correlated with lactate

levels um it seems as though like the

the the best is getting getting the The

Best of Both Worlds so you want vigorous

intensity about 80% max heart rate but

you also want duration so you want to

get like 30 to 40 minutes of that is the

most robust at increasing brain Drive

neurotropic Factor as measured in plasma

and people but 20 minutes will also

increase it as well just 30 to 40

minutes does it even more um there's

also some protocols that are more

high-intensity interval training so

doing six rounds of 40 second intervals

where you're going as hard as you can

for 40 seconds followed by a recovery

period um also really increases brain

Drive neurotrophic factor in fact it

increases it four to five times more in

people um compared to to individuals

that are doing about an hour and a half

of more lower intens intensity cycling

at about 25% their their BO2 Max

Peak I want to just um shift gears for a

minute and talk about some of the

anti-cancer effects of vigorous

intensity exercise um you know

independent of the immune system so the

immune system exercise activates the

immune system there's a robust effect on

a variety of um you know anti-

antimetastatic effects there

but um just the mechanical force of

blood flow blood flow actually affects

what are called circulating tumor cells

so circulating tumor cells escape from

the primary site of the tumor get into

circulation eventually travel to distant

sites and then they take residence and

establish a new tumor elsewhere so this

is

metastasis um so circulating toer cells

you obviously uh do not want to have

them in circulation because they can uh

play a role in metastasis well the sheer

in forces of blood flow itself can kill

these circul circulating tumor cells

because on every cell surface we have a

mechanical um we have these mechan

mechano receptors that respond to

movement and cancer cells are all wonky

and disrupted and messed up and so they

just can't handle that movement and they

die so the um the more intense the

exercise the more the greater the blood

flow the the higher um proportion of

circulating tumor cells that are that

are actually um undergo apoptosis and

die there have been some studies looking

at people that undergo about six months

of aerobic exercise anywhere between 50

to 70% max heart rate for 150 minutes a

week that significantly reduces the

circulating tumor cells in people with

anywhere between stage one to stage

three colon cancer other Studies have

found and correlated that circulating

tumor cells are linked to a three times

higher risk of Cancer recurrence and a

four times higher risk of cancer

mortality in people with cancer um also

stage three colon cancer patients that

engage in aerobic exercise have a 40%

reduction in Cancer recurrence and a 63%

reduction in cancer mortality so

exercise is also a very important plays

a very important role in in you know

cancer metastasis and also in in helping

as an adjunct therapy to treating cancer

as well