Dr. Tommy Wood Explains the Perfect Lifestyle for Longevity (diet, exercise, insulin)

Intro (0s)

• Dr. Tommy Wood acknowledges the widespread use of the term "longevity" and the conflicting information surrounding it, particularly regarding metabolic health and the role of insulin and protein.
• He recognizes the abundance of conflicting advice online, making it difficult to discern accurate information.
• Dr. Wood emphasizes his expertise in this field and expresses his desire to provide a clear and insightful perspective on the most impactful metabolic lever for longevity.

Free Sample Flavors Pack of LMNT (38s)

• Dr. Tommy Wood recommends a variety pack of LMNT electrolytes, which includes flavors like Citrus Salt, Lemon Habanero, Mango Chili, Chocolate Salt, and Unflavored.
• He suggests that consuming electrolytes can help mitigate the increased food cravings associated with sleep deprivation, as research indicates that the brain becomes more sensitive to food cues in this state.
• Dr. Wood acknowledges that LMNT is a sponsor of his channel and encourages viewers to try their products, as their support helps him continue creating content.

Metabolic Health for Longevity (1m25s)

• Metabolic health is crucial for longevity and overall health. This is likely due to the importance of mitochondrial function and its impact on various tissues. However, focusing solely on one aspect, like demonizing a specific macronutrient or hormone, can be misleading.
• Energy surplus and toxicity are major contributors to negative effects on metabolic health. While growth and repair require insulin and protein, excessive energy intake can lead to detrimental consequences.
• Metabolic health is more important for overweight individuals than lean individuals. Lean individuals have a better metabolic buffer, allowing them more flexibility in their diet and lifestyle. Overweight individuals, on the other hand, need to constantly create a "sink" for glucose and calories to manage their metabolic state. This means they need to be more mindful of their diet and exercise to maintain healthy blood sugar levels.

Do the Benefits of Exercise Decrease the More Trained You Become? (6m48s)

• The question of whether exercise benefits decrease with increased fitness is explored. The text discusses the release of metabolites like myokines and exokines during physical activity, which are believed to contribute to the health benefits of exercise.
• The text acknowledges that the exact mechanisms by which exercise improves metabolic health are still being researched. While there are many newly discovered metabolites with potential benefits, the full picture of how they work is not yet understood.
• The text suggests that the benefits of exercise, at least in terms of some metabolites like BDNF, may be proportional to the amount of muscle mass being moved, rather than being dependent on fitness level. This implies that even highly trained individuals can still experience significant benefits from exercise, although they may need to adjust the intensity or duration to achieve the same results.

How You Accrue Muscle Is Important (11m4s)

• Muscle mass alone may not be a good indicator of health benefits. Studies have shown that while increased muscle mass is associated with higher risk of cardiovascular death, increased grip strength is associated with lower risk. This suggests that muscle mass gained through caloric surplus, rather than exercise, may not provide the same health benefits.
• Muscle strength relative to muscle mass is a better indicator of health benefits. Studies have shown that individuals with higher lean mass may have worse cognitive function, but this is only true if their muscle strength is not proportionate to their muscle size. This suggests that the way muscle is gained and used is more important than simply having more muscle.
• Gaining muscle mass through caloric surplus may be detrimental to health. When individuals gain muscle mass through caloric surplus, they also tend to gain visceral fat, which has negative effects on cardiovascular health, cognitive health, and overall well-being. This suggests that focusing on gaining muscle through exercise and maintaining a healthy body fat percentage is crucial for overall health.

Ideal Body Fat % for Longevity (16m22s)

• It is difficult to determine the ideal body fat percentage for longevity because there is a lack of data on individuals with very low body fat percentages and high muscle mass. This is because such individuals are relatively rare and are not well-represented in large population datasets.
• Based on average population data, the optimal body fat percentage for longevity appears to be between 15-20% for men and 20-30% for women. This is based on a fat-free mass index (FFMI) of around 19-20 for men and 17-19 for women.
• While these figures are based on average population data, they may not apply to individuals with more athletic body compositions. There is a need for more research on the relationship between body composition and longevity in highly athletic populations.

Steroids & Longevity (21m10s)

• Dr. Tommy Wood discusses a video he watched about the potential longevity of steroid users in the 1970s. The video suggested that these individuals, despite using steroids, had a longer lifespan than the average person.
• Dr. Wood acknowledges that the video's claim is difficult to support due to a lack of data and the presence of confounding factors. He points out that it's challenging to compare athletes to athletes, especially when considering the health of the general population during that era.
• Dr. Wood highlights that the health of the general population, particularly in Eastern Europe, could have influenced the longevity of athletes. He suggests that athletes may have had access to better nutrition and healthcare, which could have contributed to their longer lifespans. He also notes that the quality of steroids available in the 1970s may have been different from what is available today.

Effect of Insulin on Longevity (23m11s)

• Insulin is not inherently bad for longevity. While it is often associated with growth and mTOR signaling, which can be detrimental in excess, insulin plays a crucial role in maintaining muscle and bone tissue, both of which are essential for healthy aging.
• Insulin's primary function is to regulate energy partitioning. It acts as an anti-catabolic hormone, preventing the breakdown of fat and muscle tissue. This is essential for maintaining energy levels and preventing the depletion of vital resources.
• High insulin levels are often a symptom of energy toxicity, not the cause. When we consume more energy than we need, insulin levels rise to prevent further breakdown of tissues. This is a sign that we are exceeding our personal fat threshold and accumulating visceral fat, which has negative health consequences.

Insulin & Muscle Hypertrophy (29m46s)

• Insulin's role in muscle hypertrophy is complex and not fully understood. While insulin has anti-catabolic effects and can help fuel high-intensity activity, recent research suggests it may not directly contribute to ribosomal biogenesis and muscle protein synthesis.
• Adequate calories and protein are crucial for muscle growth. Insulin primarily acts as a "plug" to prevent muscle breakdown, while the anabolic process is driven by the availability of amino acids.
• High doses of exogenous insulin may potentially enhance muscle protein synthesis in bodybuilders. However, this is hypothetical and not supported by evidence within normal physiological insulin levels.
• Post-workout carbohydrates may reduce cortisol levels, potentially aiding recovery. However, the study mentioned suggests that glycogen stores, not carbohydrates themselves, are the primary factor influencing muscle growth.
• The impact of post-workout carbohydrates on recovery is debatable. While they may reduce cortisol, the effect on muscle growth may be minimal compared to the overall calorie intake.

Carbs for Longevity (37m22s)

• Dr. Wood acknowledges that some long-lived populations consume relatively high amounts of carbohydrates, but he doesn't believe there's strong evidence to suggest that high carbohydrate intake directly promotes longevity. He points out that many long-lived populations also consume low amounts of carbohydrates, and their dietary patterns are often influenced by the availability of food in their environment.
• Dr. Wood emphasizes that the exact distribution of macronutrients (protein, carbohydrates, and fats) may be less important than previously thought. He believes that individuals should focus on eating a diet that supports their lifestyle, physical activity, and overall well-being.
• Dr. Wood suggests that adequate protein and insulin signaling are important for health, but he doesn't believe that insulin itself is directly pro-longevity. He believes that insulin's role in supporting physical activity and muscle mass is more significant. He also acknowledges that individual responses to different diets can vary greatly, and what works for one person may not work for another.

Where to Find More of Dr. Wood's Content (43m9s)

• Dr. Tommy Wood is primarily active on Instagram under the username "DrTommyWood".
• He co-hosts a podcast called "Better Brain Fitness" with his collaborator, Dr. Josh Turk, a neurologist.
• They also have a Substack called "BetterBrain.Fitness" for those interested in brain health, where they release articles and podcasts.