Exercise to Live Longer {the Complete Guide}
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- Опубліковано 12 чер 2024
- Does your exercise routine make you healthier and live longer?
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Exercise will make you live longer ONLY if you use exercise to target longevity mechanisms in your body.
Your entire exercise routine should revolve around achieving the following three goals if you want to stay healthier for much longer.
This is what we’ll cover today.
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DATA
www.frontiersin.org/articles/...
www.bsu.edu/news/press-center.... Keith M Diaz, Andrea T Duran, Natalie Colabianchi, Suzanne E Judd, Virginia J Howard, Steven P Hooker. Potential Effects of Replacing Sedentary Time With Short Sedentary Bouts or Physical Activity on Mortality: A National Cohort Study. American Journal of Epidemiology, 2018; DOI: www.renalandurologynews.com/p... www.bsu.edu/news/press-center... pubmed.ncbi.nlm.nih.gov/30384... bmcsportsscimedrehabil.biomed... www.ncbi.nlm.nih.gov/pmc/arti...
00:00:00 Intro
00:02:57 Habit 1: Increase Exercise Intensity
00:09:04 Habit 2: Control Frequency
00:11:02 Habit 3: Train Consistently
00:12:39 Habit 4: Exercise in Poor Sleep Days
00:16:59 Habit 5: Be Active Every Day
00:19:41 Habit 6: Increase Intensity of Everyday Activities
00:23:54 Habit 7: Exercise All Key Muscles
00:25:47 Habit 8: Aerobics vs Resistance for Longevity
00:27:59 Habit 9: Avoid Over-training
00:30:22 Habit 10: Improve Exercise Recovery
00:31:56 Blood Sugar habits and Longevity
00:36:24 Habit 11: Exercise after Sweets
00:40:22 Habit 12: Eat to Exercise
01:02:50 All Habits Organized
01:05:37 Exercise & Big Picture
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Credits: Scott Buckley
Disclaimer & Disclosure: The information in this video and/or at this channel is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge, educational and information from the research and experience of Rimon, who encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
Rimon is not a medical doctor. If there is a contradiction between the advice here to your doctor or local authorities, always go with the doctor and the authorities.
Statements made, or solutions suggested in this video and/or at this channel are not intended to diagnose, treat, cure, or prevent any disease.
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wellnessmessiah.com/course
I personally think, but I´m guessing the future will prove me right that focusing too much on longevity to the point of being obsessed about it (which is happening to many people) is only going to increase stress levels and cortisol and therefore lower your life expectancy. Watching less UA-cam, spending less time on your phone and just having more fun with friends and family will surely increase your changes of living longer life. As a note: bodybuilders that have died from the sport, did not die from building muscle, but more so because of use of PED´s and extreme dieting while preparing for shows. As a recreational sport it is fenomenal! We start losing muscle as soon as we hit our thirties and lifting weights is THE way to combat sarcopenia and keep good posture. I find it to be The Fountain of Youth!
You are just formidable. You combine theory and practice and it gives the best results. God bless you and your family and your work.
Thank you're very kind. I'm just human though :)
You are on the cutting edge! Thank you Rimon!
You're very kind man
Great video Rimon. Very comprehensive and thorough.
Thank you, I hope I didn't "overkilled" it with the thumbnail
Very helpful - keep up the great work, and best wishes to you and your wife!!!
Amazingly in depth, thankyou! ❤
Nice to meet you here , you're very kind
Terrific video! Thanks a lot.
Thank Tom nice to meet you here
AWESOME VIDEO I AGREE!
Much thanks Rimon. I came across research showing that exercise form 11 AM to 5 PM results in better longevity.
Great as always.
Thank you, you're very kind
He did NOT throw out exercise. You need to listen to this presentation again.
#12 is a gem. To add to it, I remember watching a video where a guy did a bunch of experiments while wearing a continuous glucose monitor. He would eat ice cream and then measure his glucose levels. He also tried eating ice cream before and after exercise to see the effects. To his surprise, eating ice cream after exercise also blunted the sugar spike, similar to eating it before! His theory was there was a window where the body's metabolism is still high and will utilize the additional sugar. I'm sure it's best to eat before exercise to control blood sugar but thought this was a very interesting find.
Yes, wow cool. Can you find the link for me? There are hardly any studies on this powerful habit.
I randomly do 40-50 pushups throughout the day and add up to 200-250. Does this count as short burst?
Definitely. I would count it under habit 6 more than 1, but it sounds like maximizing benefits from short bursts aspect of your routine. I don't think you can do better than that. Kudos
Great evidence based video.
Great presentation and really enjoyed it. You might perhaps do a follow up concerning David Sinclair’s use of Metformin to stop his glucose from spiking...Thanks a lot!
Hi Martin, yes I believe I speak about it in his supplement protocol video
@@WellnessMessiah Thank you so much and just checked it out...very good! Maybe more is needed on this important topic - I think many Diabetes-2 sufferers take 2 pills of 400mg per day, or a slow release pill, and they seem to be the ones best-documented for gaining health and longevity benefits...I expect most of them do not exercise a lot! Thanks again, Martin
Extremely interesting ... Many thanks... Worth keeping in mind "One size does NOT fit all" Potatoes do not spike my blood glucose, yet bread (Any kind) spikes it big time. Whereas my husband is completely different ... I hear, it could be due to our different gut biomes ??
That is a good guess. My glucose response has changed dramatically with change in my gut biome.
Hi, it's good you measured. Could be that, or genetic insulin response. If you have a stronger insulin response you can reduce blood sugar faster... but sugar will still hurt you
In regards to excercise with poor sleep. Rhonda found it lowers glucose but in some cases intense excercise can make it worse like you originally thought. Individuals should figure out how they respond instead of following someone else’s results. In my case atm intense excercise spikes glucose and results in poorer sleep the next night. Something moderate like a 20 minute cycling moderately is much better. But everyone’s different and results now might be different in months to come
Yes probably as you said there is the sweet spot. Frankly, the exercise shes mentioned sounded too intense for that, but, you can't argue with measurements.
@@WellnessMessiah true. Self experiments would be king. I tried it out after a lousy sleep and stressful week. Only did 30 minutes low intensity cycling and my blood sugar is 5.8 over 5 hours after my previous meal. Normally my glucose would be 4.8-5.4 even if I had a very bad sleep. In my case I’m the opposite and if my body needs sleep even moderate excercise increases my glucose due to adrenaline and cortisol I’m guessing. everyone would have imdividual results
@@WellnessMessiah True you can argue with measurements. But blood sugar is maybe not the ‘end all be all’.
Did she measure cortisol? I believe that exercising hard after bad sleep (after bad recovery that is) will increase cortisol - and probably beyond what is wise for the following nights sleep !? 🤷♂️
We have to train ourself to listen to our body.
But I don't see a lot of people talk about on UA-cam for health and logivity is staying flexible.😢 I think staying flexible is very important for healthy body.
wow, that was comprehensive! Thank you, really appreciate it.
There is a small glitch around @33:20, when you say that gluconeogenesis is a process converting protein to glucose. The way you present it implicates that it is ONLY from protein. Yet, the story is rather complicated, and dependent on the metabolic health, insulin resistance, fasting insulin, whether you are fasting, the total amount of protein consumed and activity (as a basic list). Usually, in a healthy body, glucose is made mainly from fat, however. It would be stupid to burn proteins if there are scarce.
But it will happen after some days of true starvation. There was a famous experiment, i think in Germany, after WWii (in the 1950ies) where a couple of volunteering young men did not eat anything, for up to 20 days. After some days they started to loose muscles, and they never could get it back.
Another small add on: @36:30 you could have mentioned the recently discovered soleus pushup
Yes you're right. I thought most people lack a biochemistry background to expand thein and outs of gluconeogenesis, glycerol, lactic acid, etc. You are not like that obviously and have a biochemistry background. I didn't know soleus pushup was recently discovered. Feel free to email me about this discovery, isn't it a standard exercise?
“And they never could gain it back” ….. sorry, but nonsense!
@@henrikmadsen2176 so, you know about that study???
If not, then just....
@@monnoo8221 Did you link to it ??
@@henrikmadsen2176 it was a newspaper article many years ago. Yet, there sth like honesty and good memory. I could dig it out , but certainly not for you now, due to time constraints. Feel free to do the research by your own.
Second, not providing a link (btw this here is not a scientific platform, so don't be such lazy) does certainly NOT justify to call my earlier contribution nonsense.
So why progress overload in bodybuilding doesn't count as intensive way of exercising ??
SO Peter attia is wrong??
Is partly wrong
Peter and I agree on VXO2 max - VO2 max falls under the definition of fitness - both strength (muscle strength) and cardiovascular fitness (VO2max)
We like to know if Dr Bush 4 minutes high intensity hit for nitrit oxide release, is good for longevity, shure you know about it.
Doping was common practice amongst German athletes… What impact could this have with longevity?
You got a great tan in the thumbnail, Rimon 👍👍
haha
Change my thumbnail.. all my tan is lost by now :)
How much of the higher mortality rate is due to exercise, and how much is due to the drugs used? You don't go into that. Saying it is due to the exercise without looking at all the factors is incorrect. It's been proven time and time again that exercise is good for you. Anything taken to extreme can cause problems. I'm not saying exercise at the level of pro and Olympic athletes is good, but to use that as a way to throw out all exercise is also not good.
Hi. Thanks for questioning these claims. I also approach them with scepticism. UA-camrs can often be promoting ideas for their own gains thus creating unchallenged information.
This took my attention as in an earlier video he quotes his own studies and supports them with those of medical practitioners. I shall be researching the studies and any others that are contrary. By his reckoning I have plenty of life left to do so! 😂
Based video. Are you indeed a fan of longevity science?
Hi do you mean biased video?
@@WellnessMessiah nope i literally meant Based, haha. Means solid take and red pilled. Its a zoomer term.
Too many " experts " use Aristotlian logic, that is, whatever sounds right, rather than going to the trouble to find out. 🤔
Continuous glucose monitor showed me which foods spike my blood sugar: lots of surprises.
Hi Gaby, so what did you find?
things that spiked my glucose: beer, rice noodles, bread, dried apricots.
Excellent feedback, can give you some extra years... avoid or exercise afterwards @@gabymalembe
I do weight lifting twice a week, HIIT once a week and walk at least an hour a day. And yes i try to walk after meals.
In fact i walked whilst listening to this video!
Another good tip is to only eat when the sun is up, which is when you are more insulin sensitive.
You are little behind with the new study Look for those who spending many years to study how muscle size , intensive VO2 max , strength trainings expending your life . Dr Peter Attia . Is not important how long you will live , is important what quality of life you will have . What I mean better is to living 90 years and to the last day play with your grand kids then loving 100 years and last 20 years you can only watch TV
Hi VO2 max falls under the definition of fitness - both strength (muscle strength) and cardiovascular fitness (VO2max)
Does your video cherry picking studies aid in extending life?
You are very good with the supplement's for longevity but you don`t have idea if cones to everyday life so my opinion is stay what you do befour , Don`t tell people , older people how they exercise because you don`t have clue at all
alot of misinformation
Try these strains for your sleep issues should help L. Reuteri 6475, and 17938.