Transcription
Hello everyone, welcome back to the channel. My name is Tony rer. Welcome to I am longevity. Today, I have a nice one for you about a certain compounds. And I want to speak to you about apelin, which I consider a longevity molecule you never heard of.
In simple terms, apelin is a protein and a hormone that your body naturally produces. It acts like a messenger, traveling through your bloodstream and playing a big role in regulating your heart, blood vessels, and muscles. Apelin is a myokine, specifically classified as an exerkine, meaning it is a hormone released by your muscles in response to exercise. Exerkines like apelin play a significant role as they mediate the positive effects of exercise on muscle and overall health. So when you work out, your body naturally boosts the production of apelin, making it a powerful tool for muscle health.
Low apelin levels contribute to both the decline of fast-twitch fibers and the reduction in high-threshold motor unit activation. That's the fast motor units I mentioned numerous times on my channel, hastening the decline in muscle performance. To emphasize, apelin levels naturally decline as we age, strongly contributing to our slowing down and becoming weaker as we age. Many people never even heard of apelin.
One of the amazing things about apelin is its ability to keep your muscles youthful and strong by activating muscle satellite cells. It helps by promoting muscle regeneration, promoting mitochondria biogenesis, making new mitochondria, which improves energy production and helps combat the decline in muscle metabolism that comes with age. It helps suppress muscle degradation, which means breakdown and atrophy shrinkage, by activating pathways like AMPK.
In healthy adults, apelin levels generally range from 205 to 325 picogram per milliliter, depending on individual health factors such as blood pressure and overall metabolic health. When you exercise, especially HIIT (high-intensity interval training) and endurance training, your muscles release apelin. But HIIT releases much more of it, and it increases much faster than endurance training.
For example, in one study, participants did a HIIT session of four 30-second all-out cycle sprints with 4-minute rest periods between each sprint, and the apelin levels jumped from approximately 300 to 325 pg/mL before the sprint to around 450 picogram per milliliter right after the sprints. And then about two hours later, it went back down to the normal range, about 300-325. That's an almost 50% jump.
Now, in comparison to endurance training, it took 8 to 12 weeks of endurance training to increase apelin from 29% to 39%. So you are not only getting a higher increase of apelin with HIIT, but much, much faster, minutes compared to weeks.
This hormone is circulated throughout your body where it interacts with receptors on muscles and other tissues to promote regeneration and function. But wait, apelin doesn't just help your muscles; it's also beneficial for your heart, metabolism, and even helps fight some of the negative effects of aging. The apelinergic system contributes to overall healthspan, which refers to the period of life during which a person is generally healthy and free from serious diseases or disabilities. However, when apelin levels drop with age, it can lead to weakened muscles, reduced exercise capacity, and faster onset of age-related diseases, reducing the length of healthy years of life.
It's a potent anti-inflammatory that protects you from many diseases connected to inflammation and oxidative stress. It protects you from brain diseases, helps you with memory, and protects you from depression and anxiety. Apelin also protects the liver, kidneys, intestines, pancreas, lungs, and even aging itself.
Like I mentioned earlier, research shows that both endurance and high-intensity interval training (HIIT) significantly increase apelin production. But I stated earlier, with HIIT, it's much quicker and it's a much more substantial increase. So what I did, I created a routine that includes both HIIT and endurance, which, as studies show, increases apelin production. By pushing our muscles to work harder, you create the conditions that trigger great apelin release, promoting muscle regeneration and improved mitochondrial function.
So let's get into the routine. Let me explain the routine for you. I will do five 30-second sprints of HIIT, 30 push-ups, and 10 burpee tuck jumps. This is non-stop without rest. Then, after I do this set, I rest four minutes between each set to ensure my ATP has replenished so I'll be 100% ready to go. Combining these exercises will further engage multiple muscle groups, enhancing the overall intensity and likely boosting apelin secretion even more.
Just remember, ladies and gentlemen, you don't have to sprint. The study used a cycle, so get in a cycle and go full speed, as fast as you can, for 30 seconds. You jump off. You don't have to do anything else because this increases apelin, but increases it even more. I would jump off after doing 30 seconds of the cycle. You go 30 seconds all out, you jump, and you do some push-ups or do some other exercise where you keep your heart moving. This will increase it even more.
By the way, I did HIIT once a week, 30-second sprints. I did it once a week. Now I'm going to make it twice a week from what I just discovered about apelin. I mean, this is very important. But like I said, I am not just going to do the HIIT. I am going to include other exercises to even push me further. So let's get into the routine. Let's go.
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For that's it. 30-second sprint, 30 push-ups, 10 burpee tuck jumps. Woo! One more to go.
Ah, ah. Set number two. Apelin increases apelin. Set on the two, three coming up.
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You. Ah. For three. It burns. Burn. Don't forget apelin. It's important for health and aging. Let's go. Set on four. Don't rest more than five minutes. Five minutes maximum. Set number four coming up.
For. Hey. What. Right. [Music] Push. Come. Five coming up. Oh. All. Ah. That. Both. Ah. Look at the last one. Anch one kilo. This one. It burns. You got. You got to keep it on. Two minutes. Remember this. So, so works the fast fibers. HIIT is incredible for a lot of things, but another benefit is increasing apelin. It can help you live longer. Gentlemen, do not try this unless you speak to a doctor first. It's hard. If you can't run, use a bike. Get off, do something else. Keep it on. Two minutes nonstop. Anyway, see you in my next video. Hope you enjoy. Take care. Stay healthy.