While we believe that taking supplements, such as Autophagy Stack, are one of the components in the quest for enhancing longevity, it is really an optimization. More fundamental aspects are diet and exercise. We will talk more in depth about diet in a future post.
For today, we would like to focus on exercise. We will first discuss how exercise and longevity are linked, and provide a review of One-Hour Fitness by P.D. Mangan. This course will provide you with the knowledge on how to maximize the longevity benefits from exercise, without having to spend hours upon hours toiling at the gym.
In addition, we have a special discount on the course, so keep reading (or scroll to the bottom of this article).
What does fitness have to do with longevity?
The link between fitness and longevity is strong. For example, grip strength is considered to be a very good predictor of lifespan. In older people, life expectancy after a hip fracture is significantly decreased, and the odds of sustaining a hip fracture from a fall are inversely proportional to lean body mass. Even in cancer patients, how much muscle they have is correlated to survival rates.
Longevity and Glucose
There is another angle from which muscles offer a longevity benefit: glucose. How? Grab a nice warm beverage and follow along.
When we consume carbohydrates, our bodies break them down and convert them to glucose. The latter can be used by practically every cell in our body to generate energy. But consumption of carbohydrates triggers a release of insulin. While some of the glucose is used for energy, whatever is left over will be converted to fat and shoved into our adipose tissue, which is a fancy word for fat stores.This is a very efficient way evolution came up with to allow humans to withstand periods of famine. There is one downside though: converting our fat stores back into usable energy is a slow process. Which is fine if you need to trek across miles of savanna to find a source of water, but not so great when you are trying to evade a saber tooth tiger.
From Glucose To Glycogen
So nature came up with another energy storage system for us: glycogen, which is stored in the liver and in muscles. When you are engaging in high intensity physical activity, your muscles are fueled by the glycogen they store. Once that runs out, you will start using up the glycogen in your liver. After the liver is depleted of glycogen, since some bodily functions require glucose for energy production, your body also produces glucose on its own, through a process called gluconeogenesis.
When you consume carbohydrates with depleted glycogen reserves, your muscles will end up absorbing a large part of the glucose as glycogen, leaving less to be stored as fat. The process of both storing glycogen in muscles, and releasing it during muscle contractions is mediated via something called the GLUT4 glucose transporter. Engaging in regular, high-intensity exercise is the best way to stimulate GLUT4 activity.
Why Muscle Helps Reduce Hyperinsulinemia
What would happen if you didn’t have the extra muscle mass, but ate the same amount of carbs? Well, the carbs that would have otherwise been stored in the liver and muscles as glycogen, will keep circulating in the bloodstream, causing your pancreas to release more insulin. So all the glucose that would otherwise have been shuttled in and out of your liver and muscles, now gets stored as fat for a hypothetical rainy, hungry day. And the more fat you have, the more insulin you need to produce in order to dispose of the blood sugar. This cycle results in what is commonly referred to as insulin resistance. And insulin resistance is linked to many chronic diseases.
What will this course do for you?
“You have to go to the gym 5-6 days a week, and you have to work out at least 1 hour every time you go. You have to do multiple exercises for each muscle group, and you have to do several sets of many reps of each exercise.” Sound familiar? This is the common wisdom found in gyms all over the world. Personal trainers get paid by the hour, so it is in their own interest to perpetuate the idea that you need to spend so much time in the gym. But imagine if, instead of being paid by the hour, they got paid by the pound of lean muscle mass you gain. That is what One-Hour Fitness shows you how to do: make the biggest possible gains in the least amount of time. If you follow the plan laid out in the course, you can get in shape, and stay in shape, in as little as one hour a week, split into two half-hour sessions.
- which exercises you should do – most training programs don’t focus on the right strength training exercises
- how you should do them – most people who train in the gym hardly know what they’re doing. The course also includes videos to demonstrate proper form, which is important for two reasons: maximal load on the muscle, and preventing injuries
- how much exercise to do and how often to do them. Not doing enough exercise will leave gains on the table. Doing too much will harm your long term progress, or may even injure you in the short term
- how much time you should take between exercises. Should you rest 15 seconds? A minute? More? There is a method to this
- which foods you should eat – and which you should avoid – to build muscle and lose fat. The macros matter, and calories are secondary
- how to increase the cardiovascular component of your workout. You do not have to separate cardio for HIT
- how much recovery time you need and why that’s important. Recuperation is an essential part of exercise
- two techniques you can use to increase the effectiveness of your workout
- why women need to do resistance training, and why they have everything to gain and nothing to lose from it
As mentioned above, the course comes with one video to introduce the basic concepts, and an additional seven videos to demonstrate how to perform all the exercises. We cannot stress enough how important proper form is if you are committed to get in shape, see results, and stay injury free. Finally, you can email or message PD Mangan with any questions you may have, and he will personally help you achieve your goals.
Skin (And Muscle) In The Game
What could be more convincing that seeing the results that P.D. Mangan got for himself? See for yourself in the before and after pictures below:
This is quite the transformation, and he achieved this much later in life than most would expect. He went from being a vegan who would almost exclusively do cardio, to a meat-eating, power-lifting machine, and the results he achieved can be replicated by almost anyone, if you follow his recommendations.
Please note, all the course links in this article are affiliate links, meaning we get a commission for each purchase that comes through us. This comes at absolutely no cost to you. Actually, it’s even the opposite: use the code “35off” (without the quotes) during checkout, and you will save 35% off the regular price! It’s a truly terrific deal for something that could bring tremendous benefits for the rest of your life.