This routine incorporates regular sauna use to mimic the cardiovascular benefits of exercise and increase heat shock proteins for muscle preservation and neuroprotection.

Benefits:

• Improves cardiovascular fitness similar to moderate exercise
• Increases heat shock proteins to prevent muscle atrophy
• May reduce risk of protein misfolding diseases like Alzheimer's

We grow old, get weak, and then we die. That's the common conviction. But while we may not be able to prevent aging or death, we can delay them — and we can do so while preserving functionality and quality of life.

In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Dr. Rhonda Patrick shares key research connecting increased longevity and improved health markers with gains in cardiorespiratory fitness and strength.

Patrick is a renowned biomedical scientist and researcher specializing in aging, cancer, and nutrition. Among the findings she shares are the connection between low VO2 max and increased risk of death and all-cause mortality, the anti-metastatic effects and brain benefits of high-intensity exercise, and how to prevent age-related loss of muscle and strength.

# Chapters

• 00:00-01:36 - Overview
• 01:48-04:30 - Life expectancy and VO2 max
• 04:34-05:49 - Improving VO2 max with high-intensity exercise
• 05:51-07:50 - Protocols for increasing VO2 max
• 07:52-10:27 - Reversing age-related structural changes in the heart with high-intensity exercise
• 10:30-11:18 - Reducing blood pressure with high-intensity exercise
• 11:24-15:21 - Brain benefits of high-intensity exercise
• 15:24-17:01 - Fighting cancer with high-intensity exercise
• 17:03-23:18 - Improving metabolic health and longevity with exercise "snacks"
• 23:19-27:42 - Preserving muscle mass with protein
• 27:43-29:15 - Blunting age-related muscle atrophy with omega-3 fatty acids
• 29:17-31:48 - Increasing muscle mass and strength in older adults with resistance training
• 31:50-41:08 - Positive physiological adaptations of heat exposure

---

CrossFit, LLC is the owner of the world-famous CrossFit® fitness brand. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world's most popular and effective training program for improving health and performance. CrossFit, LLC is the leading provider of accredited, performance-based training courses and certifications and has more than 125,000 credentialed coaches worldwide. The CrossFit program can be scaled to welcome people of all ages and abilities, and millions of people have already experienced CrossFit's transformational benefits in more than 13,000 affiliated gyms across 155 countries. CrossFit, LLC also directs the CrossFit Games season, the world's largest participatory sporting event, which, in 2023, had over 320,000 participants from over 180 countries who all competed for the title of Fittest on Earth®.

Learn more about CrossFit → https://www.crossfit.com/what-is-crossfit/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit

Find a CrossFit gym near you → https://www.crossfit.com/map?utm_source=social&utm_medium=youtube&utm_campaign=crossfit

Find CrossFit Courses near you → https://www.crossfit.com/courses-near-you?utm_source=social&utm_medium=youtube&utm_campaign=crossfit

View CrossFit workouts → https://www.crossfit.com/workout?utm_source=social&utm_medium=youtube&utm_campaign=crossfit

Subscribe to CrossFit email newsletters → https://www.crossfit.com/newsletters/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit

Learn more about the CrossFit Games → https://cf.games/learn-more

This routine incorporates various vigorous intensity exercise protocols to improve cardiorespiratory fitness, brain function, blood pressure, and provide anti-metastatic effects. It includes high-intensity interval training, exercise snacks, and lifestyle activity bursts.

We grow old, get weak, and then we die. That's the common conviction. But while we may not be able to prevent aging or death, we can delay them — and we can do so while preserving functionality and quality of life.

In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Dr. Rhonda Patrick shares key research connecting increased longevity and improved health markers with gains in cardiorespiratory fitness and strength.

Patrick is a renowned biomedical scientist and researcher specializing in aging, cancer, and nutrition. Among the findings she shares are the connection between low VO2 max and increased risk of death and all-cause mortality, the anti-metastatic effects and brain benefits of high-intensity exercise, and how to prevent age-related loss of muscle and strength.

# Chapters

• 00:00-01:36 - Overview
• 01:48-04:30 - Life expectancy and VO2 max
• 04:34-05:49 - Improving VO2 max with high-intensity exercise
• 05:51-07:50 - Protocols for increasing VO2 max
• 07:52-10:27 - Reversing age-related structural changes in the heart with high-intensity exercise
• 10:30-11:18 - Reducing blood pressure with high-intensity exercise
• 11:24-15:21 - Brain benefits of high-intensity exercise
• 15:24-17:01 - Fighting cancer with high-intensity exercise
• 17:03-23:18 - Improving metabolic health and longevity with exercise "snacks"
• 23:19-27:42 - Preserving muscle mass with protein
• 27:43-29:15 - Blunting age-related muscle atrophy with omega-3 fatty acids
• 29:17-31:48 - Increasing muscle mass and strength in older adults with resistance training
• 31:50-41:08 - Positive physiological adaptations of heat exposure

---

CrossFit, LLC is the owner of the world-famous CrossFit® fitness brand. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world's most popular and effective training program for improving health and performance. CrossFit, LLC is the leading provider of accredited, performance-based training courses and certifications and has more than 125,000 credentialed coaches worldwide. The CrossFit program can be scaled to welcome people of all ages and abilities, and millions of people have already experienced CrossFit's transformational benefits in more than 13,000 affiliated gyms across 155 countries. CrossFit, LLC also directs the CrossFit Games season, the world's largest participatory sporting event, which, in 2023, had over 320,000 participants from over 180 countries who all competed for the title of Fittest on Earth®.

Learn more about CrossFit → https://www.crossfit.com/what-is-crossfit/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit

Find a CrossFit gym near you → https://www.crossfit.com/map?utm_source=social&utm_medium=youtube&utm_campaign=crossfit

Find CrossFit Courses near you → https://www.crossfit.com/courses-near-you?utm_source=social&utm_medium=youtube&utm_campaign=crossfit

View CrossFit workouts → https://www.crossfit.com/workout?utm_source=social&utm_medium=youtube&utm_campaign=crossfit

Subscribe to CrossFit email newsletters → https://www.crossfit.com/newsletters/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit

Learn more about the CrossFit Games → https://cf.games/learn-more

Resistance Training for Longevity and Quality of Life

This routine focuses on resistance training protocols to build and maintain muscle mass and strength as you age. It incorporates lifting with lighter weights and higher reps to stimulate muscle growth.

We grow old, get weak, and then we die. That's the common conviction. But while we may not be able to prevent aging or death, we can delay them — and we can do so while preserving functionality and quality of life.

In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Dr. Rhonda Patrick shares key research connecting increased longevity and improved health markers with gains in cardiorespiratory fitness and strength.

Patrick is a renowned biomedical scientist and researcher specializing in aging, cancer, and nutrition. Among the findings she shares are:

• The connection between low VO2 max and increased risk of death and all-cause mortality
• The anti-metastatic effects and brain benefits of high-intensity exercise
• How to prevent age-related loss of muscle and strength

Talk Chapters

• [00:00-01:36] Overview
• [01:48-04:30] Life expectancy and VO2 max
• [04:34-05:49] Improving VO2 max with high-intensity exercise
• [05:51-07:50] Protocols for increasing VO2 max
• [07:52-10:27] Reversing age-related structural changes in the heart with high-intensity exercise
• [10:30-11:18] Reducing blood pressure with high-intensity exercise
• [11:24-15:21] Brain benefits of high-intensity exercise
• [15:24-17:01] Fighting cancer with high-intensity exercise
• [17:03-23:18] Improving metabolic health and longevity with exercise "snacks"
• [23:19-27:42] Preserving muscle mass with protein
• [27:43-29:15] Blunting age-related muscle atrophy with omega-3 fatty acids
• [29:17-31:48] Increasing muscle mass and strength in older adults with resistance training
• [31:50-41:08] Positive physiological adaptations of heat exposure

---

CrossFit, LLC is the owner of the world-famous CrossFit® fitness brand. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world's most popular and effective training program for improving health and performance. CrossFit, LLC is the leading provider of accredited, performance-based training courses and certifications and has more than 125,000 credentialed coaches worldwide.

The CrossFit program can be scaled to welcome people of all ages and abilities, and millions of people have already experienced CrossFit's transformational benefits in more than 13,000 affiliated gyms across 155 countries. CrossFit, LLC also directs the CrossFit Games season, the world's largest participatory sporting event, which, in 2023, had over 320,000 participants from over 180 countries who all competed for the title of Fittest on Earth®.

Learn More:

• What is CrossFit?
• Find a CrossFit Gym
• CrossFit Courses
• CrossFit Workouts
• CrossFit Newsletters
• CrossFit Games