"This Is the Most Powerful Longevity Drug" - Dr. Rhonda Patrick
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- Опубліковано 11 бер 2024
- Cardiorespiratory fitness as measured by VO2 max is the best biomarker for longevity. In this video, expect to learn:
• How Rhonda defines "vigorous exercise" in terms of percentage of max heart rate
• Why you have the most to gain in terms of lifespan benefits if you have a low VO2 max
• Why having a low VO2 max is comparable to smoking & having heart disease
• Why solely doing zone 2 cardio doesn't guarantee VO2 max improvements
• Rhonda's recommended exercise protocol for increasing VO2 max
• How to estimate your VO2 max without a lab
Download the 9-page Cognitive Enhancement Blueprint and get my exact exercise protocols for boosting BDNF:
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Watch the full episode: • How Micronutrients & E... - Наука та технологія
Download the 9-page Cognitive Enhancement Blueprint and get my exact exercise protocols for boosting BDNF:
bdnfprotocols.com/
Vigorous exercise covers so many bases for health and wellbeing, it is indeed the most powerful "longevity drug". Hand in hand with diet, these two factors impact massively. The US and UK could save countless dollars with health care if we all take a greater responsibility for our own health and fitness, with so many health conditions being self inflicted. No politician will ever say that, but it's true...
Personal responsibility can only go so far. Governments need to step in and remove the % of fast food places, provide free gyms and community areas for people to use, a lot of other things.
These are only correlational studies bro
Matthew Walker chimes in with sleep
It helps me with mood. Today, I did 2 hours of moderate stationary bike. I get quite a bit of energy in the following days, also.
The biggest health change I've had is fixing my diet, being very careful about consuming healthy foods, but finding ones that I love.
@@-whackd I think now, there are so many studies and so much evidence pointing to increased health benefits from vigorous exercise it's pretty much undeniable. Conversely, people that don't exercise are prone to so many more conditions...hypertension, diabetes, the list goes on and on. Not something I would ever want to live without anyway...
Now I can use the Vo2 Max feature on my 30yo LifeCycle. I broke my foot last November and am unable to fitness walk, but thought about using this indoor cycle again. Having the target of improving my Vo2 Max feels motivating enough to consistently exercise. 80% Max Heart Rate... Got it. Thanks Dr. Patrick!!!
I had an overweight grandmother who never exercised and a slim grandmother who moved a lot. Both lived to be 98. I choose to work out because it makes me feel good but I know genetics plays a huge roll in my health.
I’m a vigorous exercise ,cardio maniac , dopamine junkie , on all levels , up for trying absolutely anything and everything that makes me sweat profusely and continuously until I feel my body morf into the next level of it’s Metabolic State.
It’s kept me looking really young I’m now 43 .
It’s given my body so much deep internal drive , endurance and energy that anything regarding physical work is easy in my life now and not only do I have the physical ability and endurance stamina to easily sustain physical work what all that vigorous exercise has done to my mind in terms of Mental fortitude is even greater than what it’s given to me internally and physically.
The POWER of exercise is unbelievable and I honestly do not know where I may have ended up in my life if I hadn’t looked at myself in my younger year , taken accountability for my own bullshit , told myself I need to get some weight off my body , laced up my running trainers and started getting after it regularly !
The equation at the end should be (meters-504.9)/44.73
The point is to stress the body enough AND recover effectively from that stress. Big heart rates sparingly and lower heart rates daily
Been doing it since 2020, but found that using a HIIT format with my boxing/heavy bag work has paid off in spades as far as cardio/Vo2 max is concerened.
Also MASSIVELY helped keep my metabolism in check (along with intermittent fasting) 👌🏻
Thanks for the great content, keep up the good work 👌🏻🙏🏻
If you are young and watching this and you are working out already as suggested here, keep doing it and never stop! If you aren't, start immediately! It is so much easier to do this when you are still young to make it a habit into old age. And if you are older/old, start doing it! It will suck, but after a few/many months of dedication it will be more than worth it! Your only too old if your dead or not able to move!
This woman is exactly what we need. No b.s. via , phony personality or histrionics of any sort. Science. As she said, "empirical evidence." Bravo to you👏🏻Dr. Rhonda!
Genetics play such a big part. Lots of old folks in my family were very sedentary the last 40 years of their life, and lived beyond 90 years old.
Yeah, but you're giving yourself the best chance by incorporating certain techniques into your life... Increase healthspan being one of them.
It’s not just about living a long time but quality of life and ability to live a full life!
@@crystalstewart6838true but i think he means his family lived well too.
Love it ❤
Shifting the gears literally and maybe for longer years of mobility.
Per Dr. Robert Waldinger, the director of the Harvard Grant Study, the Most Powerful Longevity Drug is companionship.
long term companionship, exercises ,
some kind of faith
Steady state
Threshold training
HIIT
Fartlek training
Tempo intervals
High resistance intervals
Done by exercises you enjoy are GOAT for health and fitness
I would assume the reason that portion of people not seeing improvements in v02 max is because zone 2 for 2.5 hours a week isn't enough to see improvement; it isn't enough. Either up the intensity for the same amount of time or increase the time at that same intensity until you see improvements
I would have liked the vo2max numbers to go with “low normal” “high normal” etc. there was plenty of space to include the numbers. Often USA “normals” are for worse than normal healthy and hard to know what they are
Dr Rhonda - a question, please. I am a 63 year old man with an average VO2 max of between 45-46. My max heart rate
according to my age is 157 (220-63). When running at 85-90 % of max heart rate, I can speak without getting out-of-breath.
My VO2 max number is classed as 'superior'(by Garmin) for my age and would be classed as 'good' for someone in the
age range 20-29. My question is - Should I be adjusting my max heart rate higher (say, 190-200) to reflect my current
fitness level ? Thanks in advance. Keep up the good work.
What are you using to measure your VO2 max?
I initially overestimated the profound effect of exercise on ones age until I found out one of my colleagues who cycles competitively. I thought he was 40 years old but he's intact 56.
You mean underestimated
Listening to this while hitting the sauna, brain goin crazy 🧠 yuhh🔥🔥😂
I would be curious how sitting in a sauna several times a week contributes to VO2 Max and/or longevity. I am usually in the sauna for about 20 minutes at 160° three times a week. I just started this a couple of weeks ago, as there is a sauna at my gym, which I started exercising at in late November after a very long layoff from any kind of serious exercise. I have definitely put on a lot of muscle, though I have not emphasize cardio to any great extent. I do cardio every day, but only about 10 minutes of walking at a pace of about 18 minutes per mile with a 1.5% incline. But between that and the sauna, I think that I am giving my cardiovascular system a pretty decent workout. FYI, I will be 63 later this month.
Jeeze. People in France, Italy (with no saunas) have less heart issues and live longer than in Finland. Enough of this obsession with sauna.
There's some studies showing correlations, nothing showing causation. You have to take into account healthy user bias, and people who are healthier self selecting these activities, when you look at correlational studies. You also have to consider that people who are sick and are about to die in the next couple years are likely not exercising or using saunas anymore.
@@-whackdAre you a doctor? Or a biomedical researcher?
@@jft8994 people in France and Italy also have a significantly different exposure to the sun due to where they live than Finns, and eat a significantly different diet, also because of where they live. You are comparing apples to oranges. Saunas are either beneficial to health or they are not, regardless of where one lives and what kind of a diet one has. If you don’t want to take a sauna on a regular basis, then don’t. Some people enjoy them, and quite a number of studies have shown significant health benefits to using them. You do what you want, but don’t try to denigrate the use of a sauna simply because people in one country don’t live quite as long as people in another country, very far away with a very different diet.
@@jft8994what do you think of the studies that show reduced loads of metals and other potential toxicants like bpa and plastic compounds after sweat therapies? More nonsense?
I decided to start running again on Monday 18March, and it was a rude awakening, as it turned into a power walk…now I’m running 3 miles a day(it only took a week)…I can already feel my mood change. I’ve been weight training for a while, but it’s got nothing on cardio
I just started running 4 days a week for 20 minutes. I stop the timer when I have to walk that way it’s 20 minutes of true running. My shins are killing me though and I hope that goes away in time. I can’t wait til I can run 20 minutes without stopping
@@StrongerThanBigfoot my step counter is a little laggy. I don’t really know when 3 miles is, so I just run 5 laps as that covers it
Don't run! Power walk. Like the armys Forced March...I think four mph. Running will wreck your knees! Ask me how I know.
The formula to calculate VO2 Max appears to have an error somewhere. I don't see the weight factor in it, and 504.9/44.73 is a fixed number.
Good news, with a max of 57 at age 76 I'm doing OK. Probably due to the interval training, today was 1 x 800m and 24 x 300m.
That’s too many 300s. Latest science is less is more,. Better off with 4 times 300 at 95 percent with 4-10 minutes in between. Unless you’re racing and need to do that .
Do 4 x 4 method...uphill runs on treadmill
@@ritchie2411 Repeated this yesterday. Yes, I have an 800m race in 8 weeks and I want my age record. Seems to be working since I was 11 secs off the record on my 800 TT 4 weeks ago and yesterday only 4 seconds.
@@sacredneutral7304I am doing uphill sprinting (not quite flat out) on a 3% grade.
So how do I determine max heart rate and then set my exercise level at 80% max?
What about other forms like weight lifting?
Repeat sprints to lactic acid overload?
V02 max training...
Do the 4x4 method...
4 minutes on
4 minutes off
4 times
You can do uphill runs at a the right pace on a treadmill... it is very demanding if you do it properly... You cannot breathe well the burn is very much
What about strength training? What about strength training combined with cardio workouts???
For someone like myself that has been active early on in my life but now have many many physical problems and lost my capability to do many things I sure would like to know alternatives to this
I am assuming that you have joint pain when you mention "physical problems". Research HIIT exercises which are "low impact".
- Hard work never killed anyone but why risk it 😉
but, but, but.......what about Atilla and the big zone 2 brewha. More interesting would be if the actual number targets and ranges were specified and at what level of vo2 does longevity then level off or reduce. Elite level is not a range. The range goes average, above average, superior, and excellent ranges.
I wish they would say more about what vo2 max is. If it is measured in absolute terms its just cardio health. If it is oer unit body mass it is more a measure of skinnyness.
Ok. Ok. I see at the end they are going per body weight. And so that means it's just mostly a fat metric not so much a fitness metric
Nice I'm in the top 20%🏃➡️🏃➡️
Taurine.
since I have been taking taurine I noticed great improvement in my cardio performance
Speaking for myself with first-hand experience, this is true. When combined with a plant-based, whole foods diet, vigorous exercise will do wonders. BUT, nothing worthwhile comes easy and discipline is required. Sometimes more discipline than an individual is able to apply. Hence the abysmal rates of chronic disease here in the U.S. Thanks for posting this clip!
You're speaking about first hand experience with longevity? So you're saying you found you lived a longer life during this reincarnation than the last one?
@@-whackd No. Just that according to my GP there’s a favorable 20-year difference between my apparent age and my calendar age. Despite the negative health implications of your handle, I wish you good health and a long life, sir.
Hello,you are onto it.
For me and my lovely wife, 79 and 81,NO meat,fish,dairy or eggs for the last 30 years.
Both healthy,fit,active,content,overflowing with gratitude,empathy and compassion.
Strong as an Ox with amazing endurance and with very sharp critical thinking skills that saved us from some deadly awful shit over the last few years.
NO health issues or medications just a B12 supplement.
I just completed my 79th trip around the sun and decided to celebrate with a backwards somersault off Moona Moona creek bridge,it's on UA-cam and only 2minutes but you might get a laugh 😂,and like the final bit.
@davidslater9297
Thats a bit of a mind shifter for me on the intervals. I do mulit length/intesity intervals on the cycle trainer (sufferfest(wahoo))>>>>based>>> on my VO2max (Or MAP, FTP AC and NM) and test to obtain my current stats to max every now and again, like a 5 minute maximum effort for the MAP test, or 20 minutes for ftp. They hurt. You're suggesting the >>test
The best thing to do for longevity is not rigorous activity. It is giving your body the nutrients it needs to repair itself and maintain itself. That being muscle meat because we are carnivores by design.
It’s dumb founding how people today are so clueless on what to do and all you need to do is observe and the truth presents itself. Our ancestors were hyper carnivores and our bodies were designed for meat. Our bodies tell us what to eat and yet humans think we are smarter then a machine that was designed by god/nature/aliens.
Sure exercise helps but food is the true staple of longevity with respect to giving your body the tools it needs to preserve itself.
Cholesterol, saturated fats and protein from animal meats, that being ruminant animals, best being beef, is the key.
Processed foods, sugars and carbs from fruits and veggies along with grains are damaging your body.
I get so confused. One video tells me to focus on weight training then this one says focus on vigourous exercise which to me is cardio...i do both but still confusing
Do both 💯
@@michaelmacintosh4623 I do level 2 cardio daily
And weight training every 2nd day with heavier weights
Sprints. Short bursts all
Out 5-15 seconds , plenty of rest in between
Both moderately
Any centenarians did those ? Don’t think so
Exatamente... É extremamente raro ver um atleta de exercícios vigorosos viver muito. A maioria das pessoas que vive muito faz exercícios moderados diariamente...limpar a casa, caminhar...
Don't forget the basics: Sleep, Food, Exercise.
What about walking? Is that good enough and eating well
Walking is very good as well just increase the intensity little by little
What about zone 2?
Its the basis for intensity.
Solidly developed zone 2 technique/ability allows the ability to run any time, anywhere without “burning all your matches.” This enables the ability to *maintain consistency.*
Intensity work should come after zone 2, and not before, or in the middle.
@@appearance8932when you say intensity work after zone 2, do you mean like do zone 2 then intense zone 4 or 5, or do you mean just to have a great zone 2 base before adding higher intense zones in the training regimen?
@@x-Musashi-x was referencing doing interval work at the end of a zone 2 session, but certainly, depending on “where one is now,” and what one’s goals are, it would be valuable, and wise to have “that base,” or account of low intensity miles before embarking on regular interval work.
The advantages of building a zone 2 base… capillarization, structural stability (connective tissue, bone, central nervous system), mental “toughness” and cardio respiratory fitness to support the longer-length intervals Dr. Patrick is saying give the best results.
So, to your question, the answer is both!
Welp, if you don’t have base you will get heart attack with vigorous right?
So you need zone 2 first then vigorous.
@@appearance8932thank you! Zone 2 has helped me as a BJJ athlete. I hope everyone incorporates more zone 2!
I wonder though how my maternal grandmother lived to 94 and never exercised or even walked. She had 14 children (9 who made it to adulthood, one blue baby, two died before age 5, and a twin that didn't make it and a stillborn). Her mother (maternal great grandmother) lived to 98, and was from Tennessee, chewed tobacco and had a tobacco spit can always by her side!). I don't think these women had all the childhood vaccines (if they had any at all). And lived in a time where homegrown food and raising their own chickens was the norm. And the grandmother that lived to 93, for years she drank "Fresca", a soda and homemade iced tea with sugar. But she stayed indoors all the time. She lived with her oldest son after she became a widow. At her funeral, when the funeral director announced for the grandchildren to stand up and proceed past the coffin to say our last goodbye, 40 of us stood up and the young funeral director let out a gasp.
Having NO exposure to Big Pharma would have added to their lifespans surely.
plus good sleep i believe.
Does anyone have a link to this whole talk?
I don't have one
ua-cam.com/video/uGNLrWxsTiw/v-deo.html
Woo! thank you! @@FoundMyFitnessClips
Also, forward this message to Rhonda Patrick PHD.
One day, please show us what your 2x tabata workouts look like. It was so humbling and nice to see what zone 2 looks like per Peter Attia MD like he did in this clip. ua-cam.com/video/1RqY5EYOM0k/v-deo.htmlsi=fhDPBPGQAbXcBKfC
@@FoundMyFitnessClips Do you think it's optimal to do the 4x4 training every day or like once per week or what?
@@therealtruthvideos2832
If you're relatively new
Once a week
If you're in shape, twice a week. Spread out
Something happened to my lungs back in 2020 after I had covid, I can't run more than 150-200 metres without breathing issues. Before that I could run 5 km without any breaks.
Well guess u have long covid. This is bad ...
Your mitochondria likely got damaged, you can rebuild
Get a spirometry test.
Take vitamins work out and say your daily prayers
My lifestyle is top tier, 4-5 hours resistance training per week, no sugar, no process food, no seed oils, no grains/gluten, I only eat high carbs (a banana or an apple) during workout if my muscles are running low on sugar, I take all the extra vitamins and minerals that most health geeks take including vitamin D, k2, magnesium, fish oil, msm, whey protein, collagen and a whole range of herbs to keep my hormones optimum. @@Alienshark
No new info here... Everything we've already heard before
I wonder how this doffers from Wim Hof’s breathing practices
Cool, but I came for the "longevity drug". Fitbit estimates me at 57-61 which I'm thrilled about since I don't do much these days but walk on trails and I'm 48. I did recently start some lifting 2x a week which bumped me up from 55-59, maybe. So lucky or maybe it's lifelong running around or long distance biking throughout my life until having kids at 35. Seems like once you get it it's yours. Worth doing, like getting good sleep.
I'm working out like Femke Bol -- and I only get an extra 5 years?! Not worth it. Going back to McDonalds and the couch.
It's the healthspan, not the lifespan
But many people with the highest VO2 max will have trashed their left ventricle leading to arrythmias and necessitating the fitting of a pacemaker later in life.
Not true at all.., its only a very small percentage of male endurance athletes that get this shit. If you use your brain and not put yourself through multiple marathons year after year and year and train for PR's day and night youre home safe. And even those who does this, is still at low risk getting this condition.
@@mortenvinther8940 Yes. But most endurance athletes don't use their brains. Like redlining an engine repeatedly and not expecting it to blow up.
There is a lot of research that disagrees with you. They are not sure how much high intensity activity is too much but they tend to agree that the risk goes up every decade a person does too much of it. Not just ultra endurance athletes. That said I have read cycling training sites that say you can raise your V02 max just doing tempo work. I had flutter and it was fixed by a cardioversion and I intend to exercise caution when doing high intensity activities.@@mortenvinther8940
@@mortenvinther8940 ...and I'd rather risk a pacemaker at my later stage in life vs risk of premature heart disease/death.
Interesting
Beautiful girl 🙂
Heart disease is the number one killer of people today and cancer is number two.
Being over weight is the number one factor leading to an early death.
People who are over weight have higher risks for high blood pressure, heart disease, diabetes and cancer.
Even children today have signs of artery disease. Fast foods and sugary drinks have long term consequences.
There is an obesity epidemic today where over 60% of the population is overweight or obese.
What is common today and "NORMAL" is not healthy. The average person today is not healthy and is taking medications.
Heart attacks were once only common in people over 65. Today people in their 40 are having heart attacks.
Add more plants and vegetables to your diet and less junk and overly processed foods
Actually it's worse, 70% of us are either overweight (40%), or obese (30%)
The 😅😮😮😮
Resistance training is still better than
@@benjaminpease5297Based on what scientific evidence do you have? There are no causal studies on any of this stuff.
One doesn't replace the other. But strong cardio is more important.
lol...oh it's not that ,,,or this that promotes longevity...please girl..your a few years behind....your acteueally not coming up with anything new info...calling you out...maybe over educated going on moder day studies...US ld dogs new all this many years ago...no studies done...lol...blessings
👍🏽👍🏽
Nonsense..so if I go from below average vo2max to elite athlete I get five years?? So from a far couch potato to division 1 athlete? That’s kinda obvious
And if you take statins you get 4 days.
Is she single
I think she is wrong , weight training for older people is better than aerobics.
If you look at the risk modeling studies vo2max is the best predictor followed closely by muscle mass/strength. She isn’t discounting strength training, she’s just sticking closely to the data.
Do both
Hight Intensity Interval Training is anaerobic. She is saying what you are saying, but you are messing up the terms.
Red meat
Men's hormones are down the drain too. Most men today have suboptimal levels of testosterone - a lot less than their fathers or grandfathers had just 30-50 years ago. There are various reasons for this. One factor that is oftentimes neglected is endocrine disruptors in our environment (i.e., xenoestrogens, BPA, phthalates, triclosan, etc.), phytoestrogens in food (i.e., soy, which is in almost all processed foods), and hypothyroidism (subclinical or autoimmune Hashimoto's disease).
To increase testosterone levels naturally and reduce chronic inflammation:
• Enough daily sunlight.
• Vitamin D3 (especially during the winter or if you live in a northern climate).
• Zinc picolinate (20-40 mg per day).
• Magnesium glycinate/citrate.
• Resistance training (3-5 times per week for 45-90 minutes max).
• Adequate neuromuscular recovery (e.g., don't overtrain).
• Adequate (quality) sleep.
• More healthy fats (monounsaturated and saturated fats from sources like grass-fed red meat, pasture-raised eggs, fatty fish, organic full-fat dairy, coconut fat, avocados, cocoa butter, certain nuts and seeds, etc.).
• Increase dietary cholesterol intake through nutrient-dense, whole foods. Cholesterol is the building block of all steroid hormones, including androgens such as testosterone.
• Manage stress. Do what you have to do to keep it under control (i.e., meditation, yoga, nature walks, relaxing music, massage/reflexology sessions, adaptogenic herbs, etc.).
• Chronically elevated cortisol levels disrupt the HPT (hypothalamus-pituitary-testicles) axis and deplete your body of the very resources it needs to produce androgens like testosterone and DHT.
• Eat enough quality calories (not all calories are the same).
• Avoid large or prolonged caloric deficits.
• Eat adequate amounts of each macronutrient (e.g., protein, carbs, fats). All of them are important in their own way and serve specific physiological functions.
Beneficial Supplements:
• Shilajit
• Ashwagandha
• Maca
• Taurine
• L-Carnitine (increases androgen receptor density)
• Creatine
• Tongkat ali
• Fadogia agrestis
• Black ginger
• Pine pollen (contains natural androgens)
• Boron (increases free testosterone)
• DIM (natural anti-estrogen)
"The Testosterone Advantage" by Timotheus Ray is a nice read on male health / hormone optimization.
Watch out for Sodium Aluminum Phosphate. It's in so many things now, muffins, cheaper cheeses, pancake mix, pizza dough, buns, ect. . Be wary. The disastrous results for men are many.
Horny Goat weed with Tribulus is also great for you.
How are you watching Dr. Rhonda and still don't realize the whole soy/phytoestrogens BS has been debunked?
It’s because they dont exercise enough. They dont even meet the acsm guidelines of 300mins of moderate activity plus 2-3x strength training!
nah, nah, nah! This is all BS. Like listening to all these health people but i'm gonna give everyone the secret to the exercise formula. Ready? Just wait, it's so simple. Here it comes! WALK! A Lot! It's all you have to do and eat responsibly. The responsibly part is the hardest part for modern humans.