The Longevity Physio

Physiotherapist - coaching people to optimise health and longevity for performance

[The Longevity Physio @mennopodde]

You probably are insufficient in your Omega-3’s 👇🏻

👉🏻 90% of people in Europe and the US are insufficient.

Most people have an Omega-3 index of 4-5%, while >8% is optimal for our health.

Why?

• Cardiovascular risk down by up to 90% ⬇️
• Risk of neurodegenerative disease ⬇️
• Biological age is younger
• Chronic daily inflammation is lower ⬇️
• Strenght goes up ⬆️
• Insuline sensitivity goes up ⬆️
• Eye health ⬆️
• Skin health like (psoriatic) arthritis or acne is much better ⬆️

Doctors or nutritionists will tell you that eating fatty fish like salmon and tuna 2 times per week is enough. But it’s not. You need more.

And your supermarket salmon is loaded with heavy metals. Not good.

Make sure you supplement with quality fish oil! 🐟

Want to know more or test your Omega-3’s? Send me a DM and I will help you out ✉️

[The Longevity Physio @mennopodde]

@SawyerMerritt How about models with HW3?

[The Longevity Physio @mennopodde]

Testing your levels and potentially supplementing with Vitamin D is crucial for your aging and brain health.

As stated below, 4000 IU’s is evidence based, and safe.

[FoundMyFitness Clips @fmfclips]

Vitamin D directly controls thousands of genes that influence aging and brain health

Once converted to its active form, vitamin D3 acts as a steroid hormone that regulates more than 5% of your protein-coding genome, switching on immune defenses, neurotransmitter production, and longevity genes like Klotho

Yet ~70% of Americans have insufficient or deficient levels

The solution is clear and evidence-based: consider supplementing with ~4,000 IU/day and aim for blood levels ~40–60 ng/mL

[The Longevity Physio @mennopodde]

@alc2022 What are u using on a daily basis?

[The Longevity Physio @mennopodde]

Attention immobile rigid person

Dr. Galpin shows a fantastic systematic review & meta-analysis of joint flexibility benefits after heavy resistance training.

The more intensity involved in your strength training, the more benefits regarding flexibility for your joints.

Why is this great? We knew that resistance training has benefits for muscular en tendon flexibility. But now it shows joint benefits.

Great news for aging folks.

Another great example why people with for example OA of the knee should consider strength training!

[The Longevity Physio @mennopodde]

Wisdom

Very important message for people that care for their bodies 👇🏻👇🏻

[Joe Rogan Podcast News @joeroganhq]

Joe Rogan: "Everybody that I know that pushes themselves very hard in the gym or running or whatever... they’re the most happy and the most relaxed, and they’re able to face adversity much easier than people that don’t take care of their body."

[The Longevity Physio @mennopodde]

It also improves

• Heart health
• Brain health
• Mood
• Hormonal disregulation
• Skin health
• Inflammation
• Strength

It’s pure superfood.

Why are people not serious about this???

[The Longevity Physio @mennopodde]

Omega-3’s and their never ending benefits 👇🏻🧵

[The Longevity Physio @mennopodde]

It improves

• stress
• anxiety
• depression
• sleep quality
• cognitive function

And that’s only the additional parts, being shown in this study.

👇🏻👇🏻👇🏻

[The Longevity Physio @mennopodde]

My all-time favorite supplements:

• Omega 3’s
• Vit D3/K2
• Creatine
• Magnesium
• Multivitamines

[The Longevity Physio @mennopodde]

Vitamin D3

500 IU’s per day. That’s what self-called experts and still some doctors will say nowadays.

Evidence is clear: 3000-4000 IU’s daily is beneficial and often even necessary.

“But the sunlight gives me enough”

Nope, is often does not.

Check your labs!

[The Longevity Physio @mennopodde]

Ladies with (peri-)menopausal issues

Did you know the use of omega-3 fatty acids can help reduce some issues during menopause?

• Mood improves
• Hormonal balances restore
• Brain health and clarity
• Heart health
• Ostopenia/osteoporosis (bones get stronger)
• Less muscle loss

Use good quality fish pils with high levels of DHA & EPA for the best results!

[The Longevity Physio @mennopodde]

Attention immobile rigid person

Dr. Galpin shows a fantastic systematic review & meta-analysis of joint flexibility benefits after heavy resistance training.

The more intensity involved in your strength training, the more benefits regarding flexibility for your joints.

Why is this great? We knew that resistance training has benefits for muscular en tendon flexibility. But now it shows joint benefits.

Great news for aging folks.

Another great example why people with for example OA of the knee should consider strength training!

[Andy Galpin, PhD @DrAndyGalpin]

Intense Strength Training is arguably the most effective way to increase joint flexibility in healthy adults.

This systematic review & meta-analysis included ~1,500 men & women of varying experience and age, across 36 studies.

General results were similar to many of the original studies; a full range of motion resistance exercise is highly effective for most people.

Sex had a mild impact, but didn't change the overall conclusion.

Intensity on the other hand, played the biggest role. The more intense the lifting, the more benefit on flexibility.

Age and experience level had no impact.

Why does this work?

The 2 prevailing thoughts on how flexibility increases are:

1. Mechanical: Changes in tissue, tendons, muscles, etc.
2. Sensory: Higher tolerance to tissue being stretched.

Current evidence suggests that both acute (first few minutes) and short-term (first 8 weeks or so) are likely driven by Sensory. After that, Mechanical might be more plausible.

Thus, intensity training probably works well bc it drives both potential mechanisms.

Lifting heavy weights is not for everyone, but it is important to recognize that it is as viable a method for improving flexibility as anything we've seen thus far.

I'll always remember a @thereadystate video from many years ago about how silly it was to think a static hamstring stretch would do anything to flexibility if said hamstring was capable of deadlifting 500 lbs. The specific point doesn't matter, but he was highlighting a fairly common-sense point that ultimately appears supported by the bulk of the research.

Paper is open access (free!) below.

https://t.co/06ipogEpyu

[The Longevity Physio @mennopodde]

• Omega 3’s (1.5-2.0 grams a day)
• Creatine (10 grams a day)
• Vitamine D3 (3000-4000 IU’s a day)
• Multivitamines
• Magnesium (200-300 mg a day)

[The Longevity Physio @mennopodde]

Physical inactivity is a disease

[David Sinclair @davidasinclair]

Physical inactivity rivals smoking in global deaths. Move daily

[The Longevity Physio @mennopodde]

Did you know?

Vitamine D is very important for our overal health. It has the ability to turn on/off 5% of our human genome (DNA).

It plays a big part in daily health.

I supplement 3000-4000 Iu’s every day, you?

[The Longevity Physio @mennopodde]

Stay alive for the next 5-10 years

Anti-aging is coming. Life expectancy will raise enormously. We can add years to our lives within days/months.

Does that scare you?

[The Longevity Physio @mennopodde]

• Omega 3’s (1.5-2.0 grams a day)
• Creatine (10 grams a day)
• Vitamine D3 (3000-4000 IU’s a day)
• Multivitamines
• Magnesium (200-300 mg a day)

[Rand @rand_longevity]

my daily longevity supplements:

- omega-3
- creatine
- D3
- magnesium

would you add anything?

[Rand @rand_longevity]

my daily longevity supplements:

- omega-3
- creatine
- D3
- magnesium

would you add anything?

[The Longevity Physio @mennopodde]

10 simple air squats

All it takes to:

- Blunt some post-meal inflammation
- Lower blood glucose spikes after meals
- Lowers cancer risk

What’s keeping you from doing air squats?