The Performance-Longevity Tradeoff

Top things you’ll learn from Don Moxley

• The power of the sauna for healing and recovery
• What he’s building at Longevity Labs
• Why you shouldn’t listen to music while exercising
• Heart rate monitoring is perhaps the most important measurement for health
  • Contains a vast amount of information
• Learning to train in specific heart rate zones (5 zone system)
  • Zone 1 is rest
  • Zone 3 is the anaerobic threshold
  • Zone 5 is max effort
• Zone training
  • Athletes spend too much time in Zone 4, and not enough in Zones 2 & 3
  • As you get older, there’s a lot of value in Zone 2 training
  • “You gain no benefit training in Zone 4 that you don’t get in Zone 3”
  • Heavy Zone 4 training comes at the cost of excess (degenerative) cortisol
• How Don has recovered from 8+ surgeries
  • Even wrestled 11 days after one surgery
  • Target inflammation
  • MSM and sulfur-rich foods
  • Get micronutrients with sprouting, micro-greens, and grass-fed meats
• The “High Information Diet”
• How Don practically uses HRV
  • Accurately predict athletic performance and championship success by measuring the HRV of players
    • “I knew who would make All-American and who wouldn’t based on their recovery scores going into the tournament”
  • Suggests when firefighters or police should take assessments to avoid jeopardizing their entire career due to low HRV
  • Measured 3.5 million HRV data points in 2017/2018
  • We can measure the ability to super compensate and grow with HRV
  • Fixing sleep is required to fix HRV
• Without recovery, training is worse than pointless
• Best HRV tracking devices
  • Oura Ring
  • Biostrap (read my review here)
• Don Moxley’s 4 pillars of longevity that go into your “jar of purpose”
  • Movement (hack it with exercise)
  • Food (hack it with supplements)
  • Light (hack it with photobiomodulation)
  • Sleep (hack it with naps)
• Why light exposure matters
  • Light is one of the most powerful circadian cues
  • Circadian rhythm influences virtually all biological processes
  • 80% of the DNA in the nucleus of cells orients to circadian rhythm
• Growth must be contrasted with repair
  • Heat, exercise, caloric restriction all increase cellular repair (autophagy)
  • Senescent cells drain resources from the body and infect other cells
• Supplement called spermidine is one of the strongest cellular repair activators
  • Longest live people (Blue Zones) consume diets rich in spermidine
  • Spermidine is expected to achieve essential nutrient status (like vitamins and minerals)
  • You can’t get the same effects from taking the widely beneficial essential amino acid supplements because we’re missing microbes in the gut that convert the amino into the polyamine
• Spermidine benefits
  • “Metabolic 401K”
  • Increased epithelial stem cell production
  • Improved recovery from and transmission of highly virulent diseases
  • Neuroenhancement and neuroprotective
  • Improved immunity and cardiovascular function
• spermidineLIFE is the only product tested in humans
  • Save 15% on high-quality clinical-grade spermidine with code URBAN15
• Potential TBI recovery protocol to research
  • Get energy to the brain and lower inflammation
  • Hyperbaric oxygen therapy
  • Creatine
  • CBD
  • Methylene Blue (I like TroScriptions)
  • Exogenous ketones (I like KetoneAid)