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Best Exercises for Overall Health & Longevity

How long do you and will we spend from now until you're 90 talking about this? Well, there's a risk of that. So let's start with a couple of the things that you've already highlighted. So smoking, how much does smoking increase your risk of all-cause mortality? And the reason we like to talk about what's called ACM or all-cause mortality is it's really agnostic to how you die. And that doesn't always make sense. I mean, if you're talking about a very specific intervention, like an, uh, anticancer therapeutic, you really care about cancer-specific mortality or heart-specific mortality. But when we talk about these sorts of broad things, we like to talk about ACM. So using smoking, smoking is approximately a 40% increase in the risk of ACM. What does that translate to? And, um, that means I'm shortening my life by 40%? No, it means at any point in time, there's a 40% greater risk that you're going to die relative to a nonsmoker and an ever-s...

What Exercise Does To Your Brain

We all know that exercise is good for your body and your brain. But why? In fact, exercise decreases depression and anxiety. How and what kind of exercise does that? That's what I'm talking about today. I'm um, Dr. Tracy Marks, a psychiatrist and I make mental health education videos. You've probably heard the term runners high which describes a phenomenon where after intense aerobic exercise, like running, you can experience this euphoric feeling and sense of well-being. For years it was hypothesized that this was due to the release of endorphins which is your body's natural opiate. Well, it turns out the runner's high really isn't that common among runners. But anyone can experience a relaxed feeling after moderately intense exercise, not from endorphins, but from endocannabinoids. Let me explain. You do get endorphin release with exercise that serves the purpose of lessening pain perception during and after intense activity. But those endorphins don...

Exercise, Stress, and the Brain

Exercise is interesting in terms of its effects on the brain because it works in about four or five different ways. Uh, one of the most obvious ways is blood flow. And so if you, uh, get your heart working, your brain's going to be filled with oxygen-rich blood and nutrients. So that's the main way that we thought it would help. The other way that's sort of interesting, uh, is it's been thought that exercise produces, uh, new neurons. And so exercise induces the production of growth factors, one called BDNF, and it actually stimulates the production of new brain cells. Now, when I was in school 20 years ago, we were told, you can't get any new brain cells. So when you're born, that's your lot. You're not going to make any more. But more recently, we found that exercise, uh, is a really good way of stimulating brain cell production. And some of these are functional. And so, um, just this notion that something that you can do can generate new brain cell...

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