Michael Mosley and Tim Spector discuss the power of lifestyle changes for improving health, both agreeing that it can be as powerful as medicine.
They also touch on the positive impact of plants and nature on happiness, and the uncertainty around the health benefits of cold showers.
Lastly, they acknowledge the influence of breathing on mood.
Michael Mosley and Tim Spector discuss the impact of cold showers and cold water swimming on health and well-being.
Cold showers and cold water swimming have been found to potentially impact the immune system and mental state.
There are risks associated with cold water swimming, including transient global amnesia and potential heart issues, so caution is advised.
Saunas may not universally benefit everyone, as studies have shown that as many people had heart attacks as those who lived longer. The effects of saunas are highly personalized.
Regularly subjecting your body to small stresses can be beneficial. The concept of hormesis suggests that a little bit of what hurts you can help you, such as small stresses like cold showers.
Cold showers can help build resistance to stressors and trigger the production of cold shock proteins associated with repair. Fasting has been shown to prolong life in some studies by evoking a stress response that makes the body stronger.
The scientific data isn't really strong in the area of stress and its effects on the body. There's a lot of personalization in the sense that it might work for some people and not for others.
Inducing hypoxia and breathing exercises like deep belly breathing and 4-2-4 technique have shown to have positive effects on health, reducing heart rate and promoting calmness.
Breathing techniques have been advocated by great religions and are popular with people doing yoga. They can be powerful in coping with anxiety and sleeplessness.
Practicing breathing techniques is important to combat anxiety attacks, and finding a technique that works for you is crucial. The Zoe Health Study app is running a study to encourage people to develop better breathing habits.
Breathing through the nose releases nitric oxide, which kills bugs in the nose and increases oxygenation in the lungs. Even a simple thing like breathing can have a profound effect on mental and physical state.
Jonathan Wolff discusses the benefits of houseplants, citing research that shows they can reduce indoor pollution levels by capturing pollutants in their leaves and flushing them off when it rains.
Tim Spector highlights the protective effects of gardening on mental health, citing epidemiology studies that show lower depression levels in people who have gardening as a hobby and better gut health in rural areas.
Jonathan Wolff emphasizes the importance of varied exercise, including aerobic, resistance, and balance exercises, and discusses the genetic basis for individual exercise preferences.
The conversation delves into the science behind exercise-induced euphoria, comparing endorphins and endocannabinoids, and highlighting the personalized nature of the chemical benefits of exercise.
Functional MRI scans can measure pleasure centers in the brain that light up during exercise, showing the importance of making exercise pleasurable to encourage people to do it.
Regular, enjoyable, and integrated exercise into daily life is more effective than sporadic intense workouts at the gym.
Walking downhill and eccentric exercise have surprising benefits, such as impacting blood sugar levels, blood pressure, and bone density.
Building exercise into daily routines, doing it with a friend, and finding enjoyable activities are key to making exercise sustainable.
Michael Mosley is willing to be a guinea pig for a personal study to understand how to produce more of something.
He hopes that the solution involves watching lots of TV, but suspects it will require more than that.
Tim Spector and Michael Mosley discuss the idea of ice baths. Zoe's personalized nutrition program is based on scientific research and personal at-home tests. Listeners can get 10% off their purchase by visiting joinzoe.com/podcast. Host Jonathan Wolff thanks the guests and wraps up the episode.