The Impact of Exercise & Nutrition on Muscle, Tendons, Ligaments, & Aging with Dr. Keith Baar

05/15/24 • 65 min

In this episode of Longevity By Design, co-hosts Ashley Reaver, MS, RD, CSSD, and Dr. Gil Blander welcome renowned professor Dr. Keith Baar. As the head of the Functional Molecular Biology Lab at UC Davis, Dr. Baar has made groundbreaking discoveries about how exercise and nutrition influence the adaptation of muscles, tendons, and ligaments. During this episode, he shares his expertise on the critical role of exercise and nutrition for musculoskeletal health, longevity, and improving quality of life.
Dr. Baar discusses the profound impact that both strength and endurance exercise have on healthspan and longevity, emphasizing the unique benefits of strength training. He delves into the molecular biology of muscles, explaining his discovery that resistance exercise activates the mTOR pathway, which is crucial for muscle protein synthesis and muscle growth. He also shares his knowledge on the effects of the drug rapamycin, an inhibitor of mTOR, on muscle versus longevity, highlighting the nuances and complex balance needed for optimal health.
Dr. Baar also shares his expertise and addresses common misconceptions regarding tendons and ligaments. The conversation also covers the significance of nutritional timing, the benefits of integrating protein intake with exercise for muscle, and collagen and vitamin C for tendons and ligaments.
Listeners to this episode will be equipped with an understanding of the responses to different types of exercise and practical exercise and nutrition advice for optimizing muscle, tendon, and ligament health througout life.
Episode timestamps

Introduction: 00:00-02:52
What led Dr. Keith Baar to become a scientist interested in exercise physiology?: 02:52-05:19
What is the musculoskeletal system, and can you explain why it is so vital for health, physical function and performance, and quality of life?: 05:20-12:13
What is the role of mTOR in health and longevity? 12:14-16:44
What is the role of rapamycin and metformin in health and longevity? 16:45-20:58
Activation of mTOR by resistance exercise and protein: 20:59-23:03
Is there a window of opportunity for consuming protein following exercise to increase muscle protein synthesis? Is the timing of protein consumption post-exercise important for muscle protein synthesis? 23:04-27:35
Is the type of protein important for muscle protein synthesis? 27:36-28:32
Is there a difference between young and older adults in how they respond to resistance exercise?28:33-33:49
What are the differences in molecular responses and longevity between resistance and endurance exercise?: 33:50-38:31
What are ligaments and tendons? Are there differences in ligaments and tendons between men and women? 38:32-43:26
What is the best way to exercise for tendons and ligaments? 43:27-49:10
Is there a difference between pre-menopausal and post-menopausal women in tendons and ligaments?: 49:11-51:17
Why is collagen important for tendons and ligaments?: 51:18-53:22
Why is vitamin C important for collagen synthesis and tendons and ligaments?: 53:23-55:19
When should a collagen supplement be consumed?: 55:21-57:07
What are some misconceptions about tendons and ligaments?: 57:08-58:42
What happens to tendons and ligaments during a joint replacement?: 58:43-01:00:50
What excites or interests Dr. Keith Baar the most that has the potential to extend healthspan in the next 5-10 years?: 01:00:51-01:03:36
Dr. Keith Baar’s top tip for health: 01:03:37-01:05:59

Introduction: 00:00-02:52
What led Dr. Keith Baar to become a scientist interested in exercise physiology?: 02:52-05:19
What is the musculoskeletal system, and can you explain why it is so vital for health, physical function and performance, and quality of life?: 05:20-12:13
What is the role of mTOR in health and longevity? 12:14-16:44
What is the role of rapamycin and metformin in health and longevity? 16:45-20:58
Activation of mTOR by resistance exercise and protein: 20:59-23:03
Is there a window of opportunity for consuming protein following exercise to increase muscle protein synthesis? Is the timing of protein consumption post-exercise important for muscle protein synthesis? 23:04-27:35
Is the type of protein important for muscle protein synthesis? 27:36-28:32
Is there a difference between young and older adults in how they respond to resistance exercise?28:33-33:49
What are the differences in molecular responses and longevity between resistance and endurance exercise?: 33:50-38:31
What are ligaments and tendons? Are there differences in ligaments and tendons between men and women? 38:32-43:26
What is the best way to exercise for tendons and ligaments? 43:27-49:10
Is there a difference between pre-menopausal and post-menopausal women in tendons and ligaments?: 49:11-51:17
Why is collagen important for tendons and ligaments?: 51:18-53:22
Why is vitamin C important for collagen synthesis and tendons and ligaments?: 53:23-55:19
When should a collagen supplement be consumed?: 55:21-57:07
What are some misconceptions about tendons and ligaments?: 57:08-58:42
What happens to tendons and ligaments during a joint replacement?: 58:43-01:00:50
What excites or interests Dr. Keith Baar the most that has the potential to extend healthspan in the next 5-10 years?: 01:00:51-01:03:36
Dr. Keith Baar’s top tip for health: 01:03:37-01:05:59

Previous Episode

The Impact of DNA Damage & Lifestyle on Aging & Longevity Medicine with Dr. Morten Scheibye-Knudsen

In this episode of Longevity by Design, host Dr. Gil Blander is joined by Dr. Morten Scheibye-Knudsen, a leading figure in aging research. Dr. Scheibye-Knudsen discusses his groundbreaking research on the role of DNA damage in the aging process and its implications for chronic diseases, aging research, and longevity medicine. The goal of his work is "to discover interventions leading to healthier, happier, and more productive lives."

Dr. Scheibye-Knudsen's work is on understanding normal and premature aging, with a focus on the pivotal role of DNA damage in the aging process and interventions for healthier aging. By combining computational methods with laboratory experiments, his team explores innovative strategies to target DNA and counteract aging processes. This conversation illuminates the intricate relationship between DNA damage, aging, and chronic diseases.

Dr. Scheibye-Knudsen also discusses the impact of lifestyle (diet, exercise, sleep, social factors) on aging. He goes on to describe his work using data-driven approaches to better understand aging and developing interventions, including identifying novel targets and drugs, for healthier aging. Additionally, he explains what longevity medicine is and the importance of educating clinicians and politicians on this topic to translate research on aging into healthcare and improve people’s healthspan and lifespan. Dr. Scheibye-Knudsen's dedication to unraveling the mysteries of aging is advancing scientific knowledge, which has tangible benefits for global health and longevity.

Episode timestamps

Introduction: 00:00-03:06
What led Dr. Morten Scheibye-Knudsen to become a scientist?: 03:07-04:37
Could please give us an overview of the research you are doing?: 04:38-05:54
What is DNA damage, and what causes it?: 05:55-07:54
What do we know about the influence of DNA damage on aging and age-related diseases?: 07:55-09:41
Can DNA damage be repaired? 09:42-14:14
What questions are your research group asking to better understand DNA damage and repair and their effects on aging?: 14:15-16:22
What is NAD, and why is it relevant to aging and age-related diseases?: 16:23-19:56
What are the benefits and risks of NR and NMN supplements in humans?: 19:57-24:50
What is a ketogenic diet? What are the effects of a ketogenic diet or ketones on DNA damage or repair and aging?: 24:51-31:08
What is the effect of a ketogenic diet on cancer?: 31:09-32:29
What is the Aging Research and Drug Discovery (ARDD) conference and its mission?: 32:30-40:43
What are the most prevalent features of aging?: 40:44-47:54
Are there differences in aging between females and males?: 47:55-50:21
Are there differences in tissue aging trajectories?: 50:22-54:01
Identifying compounds that target aging: 54:02-56:16
Can nuclear morphology predict cellular senescence and cancer?: 56:17-01:04:04
What is longevity medicine, and why is it so important for physicians?: 01:04:05-01:07:25
What pharmaceutical drugs are the most promising for targeting aging to extend human healthspan and lifespan?: 01:07:26-01:12:00
How important are lifestyle factors such as nutrition, physical activity and exercise, sleep, and social engagement and connections for human healthspan and lifespan?: 01:12:01-01:16:39
Dr. Morten Scheibye-Knudsen’s top tip for health: 01:16:40-01:18:22

Next Episode

Understanding Aging to Extend Healthspan and Longevity with Dr. Gordon Lithgow

In this episode of Longevity by Design, hosts Ashley Reaver, MS, RD, CSSD, and Dr. Gil Blander sit down with Dr. Gordon Lithgow, a Professor and Vice President for Academic Affairs at the Buck Institute for Research on Aging. Dr. Lithgow's research focuses on understanding the mechanisms of aging and identifying genes and small molecules that can prolong lifespan. With a background in genetics from the University of Glasgow and extensive experience in biotechnology and aging research, Dr. Lithgow shares his journey from growing up in Scotland to leading a lab at the Buck Institute.
Dr. Lithgow discusses the compelling nature of aging as a profound biological mystery, which drew him into the field. He highlights his lab's approach of following curiosity-driven research, often using the nematode worm C. elegans as a model organism due to its short lifespan and genetic similarities to humans. This unbiased method has led to significant discoveries, including genetic mutations and drug-like molecules that extend lifespan. The conversation also covers the concept of geroscience, which Dr. Lithgow helped coin, emphasizing the link between aging and chronic diseases.
A major focus of Dr. Lithgow’s work is studying protein homeostasis, which declines with age. Protein misfolding is implicated in many age-related diseases; that discovery moved the lab’s focus from lifespan extension to efforts to understand drivers of healthspan and the causes of age-related chronic diseases, in particular Alzheimer’s and Parkinson’s. His work also includes the influence of environmental factors, such as mild heat stress, and dietary iron, vitamin D, and alpha-ketoglutarate (AKG) on aging. Dr. Lithgow's interdisciplinary collaborations aim to uncover new interventions to extend healthspan and longevity.Dr. Gordon Lithgow is also the host of Buck Institute for Research on Aging's podcast, "We're not getting any younger... yet" on which he speaks with some of the brightest scientific stars on the planet to search for—and actually find answers to—questions on aging. The podcast can be found at https://www.buckinstitute.org/podcasts/ and on podcast apps.

Episode timestamps

Introduction: 00:00-02:42
What led Dr. Gordon Lithgow to become a scientist and research the biology of aging?: 02:43-06:20
Why are worms (C.-elegans) a good model for studying aging?: 06:21-07:55
Why did Dr. Gordon Lithgow transition from research investigating ways for extending lifespan to extending healthspan?: 07:56-09:24
What specific diseases is Dr. Gordon Lithgow researching?: 09:25-12:01
What does protein shape mean for aging?: 12:02-13:12
How does mild heat stress impact health and aging?: 13:13-16:35
How does vitamin D and alpha-ketoglutarate impact aging, healthspan, and lifespan?: 16:36-25:26
How does dietary iron impact aging, healthspan, and lifespan?: 25:27-29:57
Are there more genes and proteins to be discovered that influence aging, or have they all been discovered?: 29:58-34:12
What compound do you think has the most potential for extending healthspan and lifespan?: 34:13-35:54
What is the impact of calorie restriction and exercise on healthspan and lifespan in humans?: 35:55-38:51
What is the importance of clinical trials for aging research?: 38:52-42:09
What are the future directions of Dr. Gordon Lithgow’s research?: 42:10-43:38
Dr. Gordon Lithgow’s top tip for living better longer?: 43:39-48:50