Incorporate vigorous exercise, defined as reaching 75-80% of your maximum heart rate, as it is considered the most powerful longevity drug. This type of exercise significantly improves cardiorespiratory fitness (VO2 max) and offers substantial reductions in all-cause mortality, even for those already highly fit.
Reverse age-associated structural changes to the heart by engaging in an intense, consistent vigorous exercise protocol over two years, similar to a study where 50-year-old sedentary individuals reversed 20 years of heart aging. This involves five to six hours of aerobic exercise per week, with a large portion at maximal steady state (75-80% max heart rate) and one weekly Norwegian 4x4 session.
Maximize brain-derived neurotrophic factor (BDNF), crucial for neuroplasticity, neurogenesis, and neuron survival, by combining vigorous intensity exercise (around 80% max heart rate) with duration (30-40 minutes). Alternatively, high-intensity interval training protocols like six rounds of 40-second maximum effort intervals followed by recovery also significantly boost BDNF.
Measure your omega-3 index, a long-term biomarker of omega-3 levels in red blood cell membranes, and aim for at least an 8% range. A high omega-3 index (8%) is associated with a 90% reduced risk of sudden cardiac death and a five-year increased life expectancy compared to a 4% index, and can be achieved with about two grams of supplemental omega-3 daily.
Address vitamin D deficiency, which affects 70% of the population and increases all-cause and cancer mortality. Aim for blood levels between 40-60 nanograms per milliliter, potentially by supplementing with 4,000 IUs of vitamin D daily, and verify levels with a blood test.
Correct magnesium inadequacy, prevalent in half the U.S. population, as it’s crucial for DNA repair enzymes and is linked to reduced cancer and all-cause mortality. Increase intake through dark leafy greens or supplements like magnesium glycinate, malate, or citrate, aiming for 400mg/day for men and 300-350mg/day for women, potentially more if physically active.
Improve cardiorespiratory fitness (VO2 max) by engaging in vigorous intensity exercise, particularly high-intensity interval training (HIIT), which is more effective than moderate exercise for many non-responders. Focus on longer intervals, such as the Norwegian 4x4 protocol (four minutes at maximum intensity, three minutes recovery, repeated four times), to maximize improvements.
Reduce high blood pressure with drug-sized effects by consistently engaging in 20-60 minutes of moderate to vigorous intensity exercise three to four days a week. This is crucial as hypertension is a significant risk factor for cardiovascular disease, dementia, and Alzheimer’s.
Incorporate vigorous intermittent lifestyle activity into daily routines, such as sprinting up stairs instead of walking, for one to two minutes, three times a day. This has been shown to reduce all-cause and cancer mortality by 40% and cardiovascular-related mortality by 50%, even for self-identified non-exercisers, by breaking up sedentary time.
Break up sedentary time and improve metabolic health by incorporating ’exercise snacks,’ which are one to three-minute bursts of intense exercise (75-90% max heart rate) like jumping jacks or high knees. Timing these snacks around meals (30 minutes to an hour before or after) can dramatically improve blood glucose levels and insulin sensitivity.
Prioritize forming a consistent daily exercise habit, even if it’s not always vigorous intensity, as any form of regular physical activity is beneficial for health and longevity. The most important aspect is consistency and adherence to a routine.
Estimate your VO2 max without a lab by performing the 12-minute run or walk test on a flat surface, tracking your distance with a wearable device. Use an equation to convert the distance covered into an estimated VO2 max, providing a practical way to monitor cardiorespiratory fitness.
Download the free guide at bdnfprotocols.com to explore lifestyle modifications, exercise nuances, specific nutrition, and strategic use of supplements to elevate cognitive prowess and fortify brain defenses against aging, focusing on BDNF.