Podcast Summary
Exercise and Molecular Transformation: Exercise has profound effects on our bodies at the molecular level, transforming it and improving cardiovascular health. Studying its mechanism could lead to an exercise pill and new mental health interventions.
Exercise is not only important for our physical health but also has profound effects on our bodies at the molecular level. Two groundbreaking studies, one from the 1950s and the latest one published in Nature, show that exercise can transform our bodies and improve our cardiovascular health. Professor Ewan Ashley, a guest on the Plain English podcast, explains that exercise is a powerful intervention and studying its molecular basis could lead to the development of an exercise pill. Ashley's research also suggests that exercise may have different effects on men and women and could be an effective mental health intervention. Understanding the mechanism of exercise can help us appreciate its importance and potentially unlock new ways to improve our health.
Exercise and life extension: One minute of brisk walking can add up to five minutes of extra life, reducing the risk of multiple health issues, potentially adding four years and nine months to your life if you exercise regularly for 40 years
Exercise is linked to numerous health benefits, potentially adding years to your life. According to research, one minute of brisk walking can buy you up to five minutes of extra life. Regular exercise reduces the risk of heart disease, diabetes, hip fractures, colon cancer, breast cancer, depression, and improves sleep. This equates to an additional four years and nine months of life if you work out for an hour a day, four days a week for 40 years. While this calculation is directionally accurate and based on large-scale observational studies, it's essential to remember that the science behind how exercise extends life is not fully understood. Despite this, we can confidently say that exercise is a powerful medical intervention with profound effects on our overall health and longevity.
Exercise and Heart Disease Prevention: Research from the 1940s and 1950s showed that conductors, who walked up and down stairs all day, had a 50% lower risk of heart attacks than bus drivers. New research aims to build the molecular map of exercise using rats on treadmills and could lead to better exercises for maximum benefit in busy lives.
The conductors in an experiment from the late 1940s and 1950s, who walked up and down stairs all day, had a 50% lower risk of developing coronary heart disease heart attacks than bus drivers. This shows that we've known about the health benefits of exercise for 70 years, but we've focused more on studying diseases rather than prevention. A large research consortium called MotorPak, funded by the National Institutes of Health, aims to build the molecular map of exercise by bringing together experts in measurement technology, genetics, proteins, metabolites, and exercise science. They use rats on treadmills for comprehensive, invasive exams after acute exercise sessions to understand the chronic effects. The findings from this research could lead to better exercises that give people maximum benefit in their busy lives. The methodology involves using treadmills for rats, which they enjoy, and examining the tissues after acute exercise sessions to study the chronic effects. The recent paper from the consortium described the effects of aerobic training on rats, and more findings are expected as the human study catches up.
Exercise effects on tissues and organs: Exercise significantly alters various tissues and organs, including the small intestine and adrenal gland, making exercised animals fundamentally different from sedentary ones. Hormesis, the beneficial cellular stress induced by exercise, contrasts with detrimental stress.
The study on rats revealed that exercise significantly changes various tissues and organs in the body, making the exercised animals fundamentally different from sedentary ones. The findings were not limited to expected organs like muscles and heart but also extended to unexpected ones like the small intestine and adrenal gland. Moreover, there were notable differences between male and female rats, particularly in fat tissue. The study also highlighted the concept of hormesis, where cellular stress induced by exercise is beneficial, contrasting with detrimental stress like drug withdrawal or a hangover.
Exercise vs Life Stress: Exercise stress leads to cardiovascular improvements, while chronic life stress can harm health. Human evolution may have contributed to our ability to exercise, but not to do so excessively. Subtle differences exist in how exercise affects males and females.
While there are similarities between the stress of exercise and the stress of life, such as increased heart rate and blood pressure, they are fundamentally different at a molecular and organismal level. Exercise stress leads to improvements in cardiovascular health, while chronic life stress can lead to harm. The evolution of human beings' ability to endure aerobic activity and thermoregulate may have played a role in the expansion of our brains and the development of human civilization. However, it's important to note that humans were not evolved to exercise in the way we do today, but rather to engage in physical activity as part of our daily lives. Additionally, there are subtle differences in how exercise affects males and females, such as the enrichment of certain signaling pathways in white fat tissue. In the case of female rats in the study mentioned, these pathways were more significantly altered after exercise.
Exercise and Disease Fighting: Exercise upregulates immune response to diseases like liver disease and type two diabetes, suggesting a disease-fighting potential beyond prevention
The molecular responses to exercise differ between males and females, with females showing more enriched insulin signaling and fat production at rest, while males exhibit more aerobic metabolism-related genes. Surprisingly, exercise has been found to upregulate the immune response to diseases like liver disease and type two diabetes, suggesting a disease-fighting potential beyond prevention. These findings challenge the common perception of exercise as merely fortifying the body against illness and highlight the importance of considering individual differences in response to exercise, especially for healthcare providers. Additionally, the study suggests that exercise may offer benefits for mental health, although further research is needed to compare its effects to those of SSRIs. Overall, this research sheds new light on the complex and multifaceted role of exercise in our bodies.
Exercise and Mental Health: Exercise is an important treatment for mental health conditions like depression, shown to be effective in randomized trials, and recommended by doctors in conjunction with medication. Consistency in exercise is important for maintaining mental and physical health, but the optimal time of day varies.
Exercise has been proven to provide significant benefits for mental health conditions, particularly in the treatment of depression, through randomized trials that demonstrate similar or even greater effectiveness than drug therapy. Exercise is not just a preventative measure against mental health illnesses, but also an effective treatment. Most doctors recommend exercise as part of a treatment plan for depression, and it can be used in conjunction with medication. The mechanisms behind how exercise improves mental health at a molecular level are still being researched, as the understanding of brain functions and disease states is much more limited compared to other organs in the body. While there is ongoing research into the connection between exercise and mental health, it is clear that exercise has positive effects on mental health in both the short and long term. Regarding practical questions about exercise, there is no universally optimal time of day to exercise, as studies have shown conflicting results. However, there is evidence that consistency in exercise, whether it's running for 30 minutes a day four times a week or playing two hours of basketball once a week, is important for maintaining mental and physical health. Overall, the benefits of exercise for mental health are clear, and ongoing research aims to uncover the molecular mechanisms behind these benefits to inform the development of new treatments.
Exercise Consistency: Regular exercise is essential for health benefits regardless of time of day, consistency is key, and supplements can enhance but not replace it.
Doing exercise regularly is key to its health benefits, regardless of the specific time of day. While there is some evidence suggesting that morning workouts might have additional advantages, the most important thing is consistency. As for supplements like creatine and protein, they can be beneficial, especially for athletes or those looking to build muscle rapidly, but they are not a replacement for regular exercise. As for the possibility of an exercise pill or drugs that mimic the effects of exercise, it's a fascinating area of research, but we're not there yet. While some progress has been made in developing drugs that target specific aspects of exercise's health benefits, a pill that can fully replicate the complex effects of exercise remains a dream for now.
Exercise and Drug Development: Understanding exercise's effects on the body earlier in drug development could lead to creation of drugs mimicking exercise benefits, opening new possibilities for preventative interventions and treatments
While it's unlikely that we'll develop a drug that can fully replicate all the benefits of exercise, focusing on understanding the individual systems and mechanisms behind those benefits could lead to the creation of blockbuster drugs. By studying exercise and its effects earlier in the drug development process, pharmaceutical companies may be able to create drugs that mimic some of the powerful effects of exercise, opening up new possibilities for preventative interventions and treatments. This approach could lead to the development of multiple drugs targeting specific systems and diseases, providing hope for those who may not be able to engage in regular exercise due to physical limitations or other reasons. Overall, this research and conversation highlight the importance of considering exercise and its effects on the body as a valuable area of study for drug development.