*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/7-healthy-guys If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Hey Jeff or Jesse! If my normal weight was 167 pounds, but then I gained weight up to 207 pounds, due antipsychotics usage, would I need to consume 167 grams of protein, or 207 grams?
1. Don’t associate only a 6-pack or low body fat with health 2. Be able to do at least 5 pull ups (or 10-15 if less than 200 lbs) 3. Resistance train 4. Practice the “ility” trio (mobility, flexibility, stability) 5. Maximizing VO2 Max (aka cardio) 6. Don’t diet, find a sustainable lifestyle 7. Stop focusing on the wrong thing in eating (fats, carbs) - instead, focus on protein.
i mean i like this service as i sometimes lose my focus and pay attention to something else so its fun to just browse the comments and catch up but I hope folk just dont tune off and watch the entire video for revenue
Im good with everything except pull ups, i cant do more than 3 CLEAN ones. Im only 67kg too but everything else on my body im fit and slightly muscular, idk why this is the case tho i dont do pull ups often, i prefer other exercises but i know theyre important :(
Was just the beaver tranquilizer I was earlier missing! Considering we already have the wisdom for a lifetime, don't know why we have the yapping after these 70 odd seconds though!
"Your body is a bill board for ur consistency and commitment to what u r doing" - GOLDEN words. Thank u so much for motivating me with just that one statement. ❤🙏🏻
I just checked Jeff's channel, he has over 1500 videos. Videos like these are gold fitness wisdom, and he just dolls this free advice out left and right. I don't think people quite appreciate how much great knowledge Jeff has added to an industry mired in misinformation and steroid use. Thanks Jeff.
Agreed. Not merely for recovery but as I have learnt the hard way: tired-me says no to exercise and yes to junkfood too easily whereas not-tired-me gets up, gets going.
Beaver tranquilizer? Gotta love this guy. I'm 65, a life long lifter and was going strong until this past year, with the combination of a 10 year fight with leukemia (no chemo) and injuries that seem to come out of nowhere. The sarcopenia is noticeable and loss of strength frustrating. This being said, I appreciate the effort you put into these videos and thank you for sharing the knowledge.
Set the bar higher. I know people who still progress well into their sixties and even seventies. Vary your exercise regime or try something new that is challenging. Defining progression is important here. Don't judge it by the amount you lift or the reps. Judge it by how good you feel. You should aim to progress to feeling fitter and healthier than you are currently. If that means losing mass but gaining mobility, flexibility and stability then you will be winning.
The “not dieting” thing is what helped me the most with weight loss. I cut out most bread and switched to better options. I still eat good food but just healthier options. And it (along with weight training) has allowed me to cut the weight and keep it off. I simply eat the healthy options of food I love.
Hello Jeff, could you make a warm up routines video for each muscle group(chest,back,shoulder,leg..) Something like your "bulletproof chest" warm up pushups video.
Thanks for mentioning therapy, reading books etc... Being in awesome shape means nothing if we can't handle mental hurdles thrown at us. And reading paper vice smartphone screen has helped me a lot lately.
This is one of your most important and high level complete video, but sadly many will overlook this. The main issue i have with other youtubers is their sole focus on mass. This is shortsighted and misleads viewers. Keep up the great work Geoff
Glad to hear you talk about vo2 max. I don’t weight train all that much anymore, but I still get in resistance training. I’m running a lot now (three days at 2-3 miles, a sprint training session, and vo2 max session), and the best marker we have for longevity is the vo2 max. That’s missing from a lot of body building folks’s routines. If anything, jump on the treadmill at the gym and interval run (one minute running at difficult speed and one minute at fast walking pace) for 20-30 minutes. That’s missing should cover the basics.
You are the BEST nutrition and fitness channel on UA-cam! And I am a woman! A girly woman even! Thank you for helping us feel inspired in our fitness/nutrition journeys!
Started jiu jitsu a few months ago, that’s completely changed my physical health in surprisingly a good way. I still lift on non jiu jitsu days, but both together are the best balance I’ve experienced yet
Hey Jeff, I’ve appreciated your videos for years. Your older videos where you went balls out and I could see your exhaustion building were motivational in that I’d push myself to a similar degree according to my own ability. I love Brian Shaw however I am not willing to embrace testosterone or growth hormone supplementation so as to fairly assess between Brian and myself regarding our strength level to thus ascertain my own whether or not acceptable level of health. In fact, I take personal pride in my level of ability and doing the opposite of what you did here. Comparing myself without exogenous testosterone or gh to guys in their 50s and 60s in the gym who are on testosterone. I smoke 99 percent of them, granted, it’s at planet fitness and not westside barbell. I appreciate your videos Jeff and will continue to hit the like button.
Don't know why no one ever talks about how important cardio is for lifting. When lifting heavy if you're out of breath before your muscles reach failure is probably why most people don't reach true failure.
Im not gonna lie, as a 36 yr old the old man test was a massive wake up call. I am now doing single leg squats and my friends still cant wven balance to put a sock on
Thanks man! Keeps everything in perspective, and made me feel pretty good about myself. I already follow most of these rules. Im 49, 5'5" and 195 lbs and i do 3 sets of 10 pullups several times per week. Been a little slacker on my usual cardio lately but its cold in ohio right now. Lol. Thats it! Hangin my bag up and gettin my cardio indoors so i dont slack no more! Lol
57 here. Do mobility/Stretch 5 minutes whan first wake up. 10-15 after workouts, 10-15 lighter before bed. A lot of the young men in my family don't always understand when I talk about being able to move without pain or limited range of motion is very important.
I would love if you would add a mobility day into your programs. Admittedly I am AWFUL about doing a dedicated mobility day or even just adding in stretching and mobility movements and I really should. It would be a great feature added into your programs because the way your system is set up it makes it so much easier to stay accountable and honestly, mindless about what I need to do that day
Full disclosure, I decided to go with the original seven things on your list and spent the week implementing these into my routine. Beaver tranquilizers were a game changer.
I took your advice from some other video about copying healthy habits. That advice was to find a foods that low body percentage people consume, and try to incorporate it into your diet. This helped me to find foods I love now, that are very satisfying. The foods I found were, Sweet Potatoes, Fish(more seafood in general), Berries, Yogurt, Broccoli, whole oats, and Leafy Greens. I had to try different ways to prepare and cook them, but I found foods that satisfy me and make me feel very full, that have specific nutrition. Love that you included mental health, I've seen really great improvements also due to the work I've done on managing stress and anxiety. If you struggle with emotional eating, that's a good indicator you need to solve your emotional issues while working on your physical health.
Sweet potatoes are the food of the gods! My favourite source of carbs and food that is very easy to eat clean. I don't even use oil when making mine. Slice your potatoes in two, place them skin down on a baking tray, and roast at 180' for 20 minutes and 150' for 5. Take them out the oven, put your pieces back together again, and they retain their moisture and freshness in the fridge for a week. I cook a batch every Sunday along with a host of other roasted veg (in the same oven) and that's my lunch for the week. I'm 39 years old, work 12 hours a day at a desk, and am in better shape than 95% of 21-year-olds.
Having tried keto, I've experienced it not being a sustainable diet. That's why appreciate Mr. Cavalier here, telling us to focus on small changes that ARE sustainable.
I dropped 80 pounds on keto, I still go with a low carb diet. For me it works but it's not for everyone. Do I eat carbs? Yes, but not the way I used to, pasta, sugar, processed foods are the "carbs" that I no longer consume, and I still see improvements in the gym. Everyone is different and your results will vary...
Hi, Jeff love all you do for the fitness community. As a 62 year old and terrified of sarcopenia, I am a little confused as to how to maintain what I got, not add more. You always stress adding more weight, or otherwise stimulate muscle growth through increasing demands. I just want to keep what I got without injury. It would be helpful to post a video on how to simply maintain.
You're increasingly talking about endurance training. However, there's very little about it on your channel. I would be very happy if you would expand on this topic. ❤ Love from Austria
Sleep is probably #1 for me. Having had some of the worst sleep apnea that my specialist has seen. Getting less than an hour of interrupted sleep every day for months. Basic functions are extremely hard let alone any fitness goals. My sleep never got to a normal level but at least a functional level. I've been pushing it hard at the gym for the last three months and have had great progress but. I've noticed my poor sleep is getting to a dangerous level again. My last two trips to the gym have been very difficult. One set of heavy pullovers or squat and it feels like all my energy is gone. Having sustainable energy throughout the day is so important.
With respect to VO2 max, I just had mine tested and the exercise physiologists running the test said that while VO2 max is important, there is another variable called ventilatory threshold (VT) that is also important. I bring this up because I just spent the last year doing HIIT training and my VO2 max did not appreciably improve. I'm also 66 so there's the age factor. The EPs recommended doing longer periods of cardio training at a lower HR than the HIIT to improve my VT number.
Your most important video to date. After 50 years of weight training, I can confirm that aging will indeed hurt your gains. Aging is a slow but certain downhill ride for us exercising enthusiasts.
When you started talking about mental health, my brain instantly triggered to say "ughh here comes another disingenuous betterhelp brand deal" Really appreciate that it wasn't and that you just recognize the importance of it in the overall wellbeing formula here
As a retired military professional who worked with healthiest, strongest, most agile human males ever (Special Operation fellas), I have never seen a six pack. If anything, they are more burly and most instagram fitness influencers would consider them fat 😂
Most guys in my regiment, 20+ years older than the ripped younger 20 somethings are stronger and with a healthy amount of body fat. Rucking or any other kind of exercise that requires stamina. Which blew my mind when I joined because it flipped my idea of a healthy body on its head.
Basic common sense measures, unfortunately common sense is not so common! Been doing this since the 70's (currently 60 years old), and I've seen a ton of misinformation and trends come and go, in the end it always comes back to the basics of this particular video. Thank you sir.
Agreed. Steel cut rolled oats is the only oatmeal I eat. Important health tip: Stay away from Quaker Oats. The company was bought out by PepsiCo in 2001. I wouldn’t consume anything from a company that its name comes from a carbonated sugar water product. But, that’s just me.
Lovingkindness by Sharon Salzberg is hands down the best book I've found for mental health. It's Buddhist meditation focused. But does a tremendous job of teaching mindfulness.
I’m agree 100% with Jeff. But TRT the best for men’s over 50. I been on 100mg Deca plus 200mg Test a week for the pass 5 years and felling amazing 🤩. Good luck 🍀 to you guys.
Jeff, Love pullups they carve up the back and create serious strength and love pushups to! I can do 10-15 pullups in row after warming up and taking longer rest after that 10-15 rep set
One point of contention, unsure if this counts as "unhealthy" or not, but I have arthritis. My wrists are where it's the worst; wrists and hands. This makes my grip strength quite poor. I am working out and can do some exercises on the machines. However flat bars or anything that restricts my wrist movements I simply cant do. Preacher curls, are a great example. Free dumbells where the wrist movements arent restricted or confined; can do. However I get into a dangerous situation where if I lift what I can comfortably do, that grip strength makes progressing kind of difficult. Similarly, this also makes pushups excrutiatingly painful. I'm at the point where my arm strength and chest strength is not the issue, it's purely the amount of flex needed to be performed by my wrists that feels like i'm impaling my wrists on nails every time I put any pressure on my hands to try and lift up. Thyroid + arthritis landed me at 300lbs and sedentary (very painful to move). Thankfully I've been able to fight against all that, lose the weight and get in the gym; and showing remarkable improvement. But the wrists still hinder me and that grip strength limits what I can really do safely (for myself and others around me if I drop) But I am consistent at hitting the gym and doing exercises 5x a week. Edit: I would also like to point out that diet is simply what you eat. "On a diet" is a thing that needs to be broken. It's a mindset that it is a temporary solution or a temporary thing. Your diet is purely what you eat, all the time. You can have a bad diet or an excellent diet, but either way it's diet. Too many of us really arent trained on what or how much to eat. So that diet tends to be rather random and chaotic and is focused purely on what tastes good to that person. Learning the good habits, knowing the macros and micros and how to ensure you get them through foods, and portion sizes are all things that everyone really needs a better understanding of - which should really be instilled in us at home from the time we are infants; not something we need a nutritionist or dietitian specialist to help us with.
Yoga and calisthenics here, lost 130 pounds over 2.5 years. Plus meal prepping. Turning 41 in a week. Edit: I forgot to mention, I got my 200 hour yoga teaching certification after living at Kripalu for 30 days, got to go there on a scholarship, one of the top YTT schools in the country.
Great tips! Thank you so much for your health and lifestyle wisdom nuggets..☺️🙏🏼 Question: as a female, do we follow the same advice regarding protein intake especially when starting back to do strength training with weights at 55, after 5 years of very little strength training (2-3 times per month) 🫣 BMI is about 20.3 and still practice yoga. Thank you!
The hardest thing for me, at 66 years old, is balance. I am struggling to conquer the Neropathy in my feet, which also affects the nerves in my calves. I have good days, and bad days. I can no longer walk on framed walls when I used to build houses because my balance is compromised.
None of what Jeff talked about is possible without sufficient sleep. Specifically in deep REM sleep. In the book Why We Sleep, author Dr Matthew Walker discuss a research that showed participants consumed more high sugar high carbohydrate meals when they got less deep REM sleep. In a world where we’re sleep deprived everything else we do is one step forward and 2 steps back without sleep.
Hey Jeff! I have been trying to reach you through all platforms, I hope you read this. I have recently been diagnosed with Varicocele and I have lost my will to do anything after the doctor said, you can not lift weights that include my core. I really don't trust anyone telling me to do this/that workout. Since my doctor asked me to avoid including my core even a little bit (Even the minute core activation which you get from pulling the bench while being bent over is a no-no). My question is: What do I do to still remain fit and maintain maximum muscle mass till the 6 months of recovery that is initially specified by my doctor. I would like to hear/read your take on this Jeff.
*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.
giveaway.athleanx.com/ytg/7-healthy-guys
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
I'm a middle-aged overweight male. I still occasionally perform onanism 3-times a day. Would that suggest that I'm healthy?
Jeff, THE SHIRT. Sell me that shirt.
Next time 😢 missed but good stuff Jeff keep that positivity flowing
@@sirvivor7835 lmao
Hey Jeff or Jesse! If my normal weight was 167 pounds, but then I gained weight up to 207 pounds, due antipsychotics usage, would I need to consume 167 grams of protein, or 207 grams?
1. Don’t associate only a 6-pack or low body fat with health
2. Be able to do at least 5 pull ups (or 10-15 if less than 200 lbs)
3. Resistance train
4. Practice the “ility” trio (mobility, flexibility, stability)
5. Maximizing VO2 Max (aka cardio)
6. Don’t diet, find a sustainable lifestyle
7. Stop focusing on the wrong thing in eating (fats, carbs) - instead, focus on protein.
i mean i like this service as i sometimes lose my focus and pay attention to something else so its fun to just browse the comments and catch up but I hope folk just dont tune off and watch the entire video for revenue
Im good with everything except pull ups, i cant do more than 3 CLEAN ones. Im only 67kg too but everything else on my body im fit and slightly muscular, idk why this is the case tho i dont do pull ups often, i prefer other exercises but i know theyre important :(
Thanks
Have your own channel 😁
@@QuantumNetwork"I don't do pullups often." There it is. Don't expect to get good or better at anything that you don't practice. Merry Christmas.
I stopped and closed the video at 1:06 and started following these 7 steps to become A Healthy Guy, thanks Jeff I appreciate your help brother!
Was just the beaver tranquilizer I was earlier missing! Considering we already have the wisdom for a lifetime, don't know why we have the yapping after these 70 odd seconds though!
You're going to do great. Keep up the good work, you're so in tuned.😂
I saw a ad straight after that list. Could have easily mistaken it for the video end.
@@skycloud4802 just use an adblocker
Word. I’m almost 60, been listening to Jeff for long time and got most of this handled with more work ahead. It feels good to feel good. Peace.
"Your body is a bill board for ur consistency and commitment to what u r doing" - GOLDEN words. Thank u so much for motivating me with just that one statement. ❤🙏🏻
I just checked Jeff's channel, he has over 1500 videos. Videos like these are gold fitness wisdom, and he just dolls this free advice out left and right. I don't think people quite appreciate how much great knowledge Jeff has added to an industry mired in misinformation and steroid use. Thanks Jeff.
… doles this free ……. 😊 (no problem!)
I would add sleep to the list as well. Everything else is spot on especially when it comes to nutrition and staying consistent 💪
Agreed. Not merely for recovery but as I have learnt the hard way: tired-me says no to exercise and yes to junkfood too easily whereas not-tired-me gets up, gets going.
good point 👍
Great call. Pretty sure that Jeff usually mentions sleep as part of a healthy lifestyle. It's a surprise that it's not on the list.
@@parhwy that's also a vertyyy good point about sleep i never thought about haha
Its the number 1 thing. All the things in the video dont matter if u dont sleep enough
Too late, I already took you advice with the first list and now I look like Ronnie Coleman
I look like broly I think I missed a step
Ronnie Coleman before or after the surgeries?
Did you automatically become a Cop too ?
Ya buddy!
Stopped too early in the video eh
Finally a video that cuts right to the chase! No need to watch past 1:20 folks.
When I started to lose my hair in my mid 30s I realized I needed to take charge of my health....... so I grew a beard. It's all about balance.
😀
😂😂😂😂
Hahahahah
Beaver tranquilizer? Gotta love this guy. I'm 65, a life long lifter and was going strong until this past year, with the combination of a 10 year fight with leukemia (no chemo) and injuries that seem to come out of nowhere. The sarcopenia is noticeable and loss of strength frustrating. This being said, I appreciate the effort you put into these videos and thank you for sharing the knowledge.
Would your doctor consider steroids? Many of which were designed for situations like yours.
Good job with no chemo, this guys top 7 list should have had some 2nd opinions before he posted LOL.
Vegetable police probably went that far. Wouldn’t be surprised if that’s the next supplement on Thomas Delauer’s list
I hope u get better soon, sir.
I'm 55. Progression is no longer a goal. Maintaining is what I'm shooting for.
Yeah 52 and just glad I can keep what iv got
Set the bar higher. I know people who still progress well into their sixties and even seventies. Vary your exercise regime or try something new that is challenging. Defining progression is important here. Don't judge it by the amount you lift or the reps. Judge it by how good you feel. You should aim to progress to feeling fitter and healthier than you are currently. If that means losing mass but gaining mobility, flexibility and stability then you will be winning.
Ditto
Sounds like a defeatist attitude to me
@@ThisIsWilliamPhelps set the bar higher, or your maintenance just becomes slow degression
Stress is a big factor in health issues these days .
getting a good nights sleep consistently one of the most important things too
agreed but somehow beavers beat that one 😅
it's the most, daddio!
The “not dieting” thing is what helped me the most with weight loss. I cut out most bread and switched to better options. I still eat good food but just healthier options. And it (along with weight training) has allowed me to cut the weight and keep it off. I simply eat the healthy options of food I love.
Yep. Bread and processed sugar. Poison.
Hello Jeff, could you make a warm up routines video for each muscle group(chest,back,shoulder,leg..)
Something like your "bulletproof chest" warm up pushups video.
Thanks for mentioning therapy, reading books etc... Being in awesome shape means nothing if we can't handle mental hurdles thrown at us. And reading paper vice smartphone screen has helped me a lot lately.
I was glad to see that too.
This is one of your most important and high level complete video, but sadly many will overlook this. The main issue i have with other youtubers is their sole focus on mass. This is shortsighted and misleads viewers. Keep up the great work Geoff
Really good tips Jeff. Keep 'em coming.
Glad to hear you talk about vo2 max. I don’t weight train all that much anymore, but I still get in resistance training. I’m running a lot now (three days at 2-3 miles, a sprint training session, and vo2 max session), and the best marker we have for longevity is the vo2 max. That’s missing from a lot of body building folks’s routines. If anything, jump on the treadmill at the gym and interval run (one minute running at difficult speed and one minute at fast walking pace) for 20-30 minutes. That’s missing should cover the basics.
You are the BEST nutrition and fitness channel on UA-cam! And I am a woman! A girly woman even! Thank you for helping us feel inspired in our fitness/nutrition journeys!
Me too !!
Started jiu jitsu a few months ago, that’s completely changed my physical health in surprisingly a good way. I still lift on non jiu jitsu days, but both together are the best balance I’ve experienced yet
We have Gracie Combatives on DVD but haven't done it yet you just motivated me Thanks 🙂
All these years, still pumping out great content. Thanks Jeff & team.
Hey Jeff, I’ve appreciated your videos for years. Your older videos where you went balls out and I could see your exhaustion building were motivational in that I’d push myself to a similar degree according to my own ability. I love Brian Shaw however I am not willing to embrace testosterone or growth hormone supplementation so as to fairly assess between Brian and myself regarding our strength level to thus ascertain my own whether or not acceptable level of health. In fact, I take personal pride in my level of ability and doing the opposite of what you did here. Comparing myself without exogenous testosterone or gh to guys in their 50s and 60s in the gym who are on testosterone. I smoke 99 percent of them, granted, it’s at planet fitness and not westside barbell. I appreciate your videos Jeff and will continue to hit the like button.
Don't know why no one ever talks about how important cardio is for lifting. When lifting heavy if you're out of breath before your muscles reach failure is probably why most people don't reach true failure.
A gym told my son cardio stops weight loss. There’s a serious anti-cardio club out there.
Thanks for the tldr at the start! Great format! I just skipped the rest. It’s damn hard to get beaver tranquilliser, but it works wonders!
Hope he comes out with a mobilty program warm up series and a program on balance mobility and stability.
Im not gonna lie, as a 36 yr old the old man test was a massive wake up call. I am now doing single leg squats and my friends still cant wven balance to put a sock on
Thanks man! Keeps everything in perspective, and made me feel pretty good about myself. I already follow most of these rules. Im 49, 5'5" and 195 lbs and i do 3 sets of 10 pullups several times per week. Been a little slacker on my usual cardio lately but its cold in ohio right now. Lol. Thats it! Hangin my bag up and gettin my cardio indoors so i dont slack no more! Lol
Finally somebody who's speaking common sense
Mate he’s been putting out great common sense training advice for 10 years
@@markp2122😂😂😅.. lol..
Agreed, 60 to 70 seconds was all it took!
Finally ?😂😂
He is the biggest Fitness-Channel on UA-cam. For years.
This is why i enjoy his content. I was doing pull-ups all wrong before. Now I’m getting max gains from doing it right!
57 here. Do mobility/Stretch 5 minutes whan first wake up. 10-15 after workouts, 10-15 lighter before bed. A lot of the young men in my family don't always understand when I talk about being able to move without pain or limited range of motion is very important.
I would love if you would add a mobility day into your programs. Admittedly I am AWFUL about doing a dedicated mobility day or even just adding in stretching and mobility movements and I really should. It would be a great feature added into your programs because the way your system is set up it makes it so much easier to stay accountable and honestly, mindless about what I need to do that day
Which one doesn't have it?
Love this video. Finally got up to 15 pullups at 46yo so I feel I’m on the right path.
Full disclosure, I decided to go with the original seven things on your list and spent the week implementing these into my routine. Beaver tranquilizers were a game changer.
"Your body is a billboard for your consistency and for your commitment to what you do" 😊😊
I took your advice from some other video about copying healthy habits. That advice was to find a foods that low body percentage people consume, and try to incorporate it into your diet. This helped me to find foods I love now, that are very satisfying.
The foods I found were, Sweet Potatoes, Fish(more seafood in general), Berries, Yogurt, Broccoli, whole oats, and Leafy Greens. I had to try different ways to prepare and cook them, but I found foods that satisfy me and make me feel very full, that have specific nutrition.
Love that you included mental health, I've seen really great improvements also due to the work I've done on managing stress and anxiety. If you struggle with emotional eating, that's a good indicator you need to solve your emotional issues while working on your physical health.
Sweet potatoes are the food of the gods! My favourite source of carbs and food that is very easy to eat clean. I don't even use oil when making mine. Slice your potatoes in two, place them skin down on a baking tray, and roast at 180' for 20 minutes and 150' for 5. Take them out the oven, put your pieces back together again, and they retain their moisture and freshness in the fridge for a week. I cook a batch every Sunday along with a host of other roasted veg (in the same oven) and that's my lunch for the week. I'm 39 years old, work 12 hours a day at a desk, and am in better shape than 95% of 21-year-olds.
Having tried keto, I've experienced it not being a sustainable diet. That's why appreciate Mr. Cavalier here, telling us to focus on small changes that ARE sustainable.
I was pooping doodoo water on keto. I got hemorrhoids
I dropped 80 pounds on keto, I still go with a low carb diet. For me it works but it's not for everyone. Do I eat carbs? Yes, but not the way I used to, pasta, sugar, processed foods are the "carbs" that I no longer consume, and I still see improvements in the gym. Everyone is different and your results will vary...
Hi, Jeff love all you do for the fitness community. As a 62 year old and terrified of sarcopenia, I am a little confused as to how to maintain what I got, not add more. You always stress adding more weight, or otherwise stimulate muscle growth through increasing demands. I just want to keep what I got without injury. It would be helpful to post a video on how to simply maintain.
Great instalment. It’s obvious Jeff cares about his community and looking at the future. Surely he’s feeling his age and he’s also talking to himself.
Oooo think I’ll try the low grade beaver tranquilizer instead. 😂😂
Get the non GMO version though for best results.
Aim to be sportacus, got it. Thanks Jeff
😂
You're increasingly talking about endurance training. However, there's very little about it on your channel. I would be very happy if you would expand on this topic. ❤ Love from Austria
I have to admit, you got me in the first part with that Jesse list! Great message here as always though. The goat has spoken.
Pick up a jump rope and have at it for 5-10 minutes before and after training, or 100-150 jumps in between supersets.
Sleep is probably #1 for me. Having had some of the worst sleep apnea that my specialist has seen. Getting less than an hour of interrupted sleep every day for months. Basic functions are extremely hard let alone any fitness goals. My sleep never got to a normal level but at least a functional level. I've been pushing it hard at the gym for the last three months and have had great progress but. I've noticed my poor sleep is getting to a dangerous level again. My last two trips to the gym have been very difficult. One set of heavy pullovers or squat and it feels like all my energy is gone. Having sustainable energy throughout the day is so important.
Love your videos. Just turned 74 and I can do 15 pull ups.
With respect to VO2 max, I just had mine tested and the exercise physiologists running the test said that while VO2 max is important, there is another variable called ventilatory threshold (VT) that is also important. I bring this up because I just spent the last year doing HIIT training and my VO2 max did not appreciably improve. I'm also 66 so there's the age factor. The EPs recommended doing longer periods of cardio training at a lower HR than the HIIT to improve my VT number.
From Huberman to Atilla nobody breaks down the science succinctly or in a way a "layman" can resonate with. Thanks Jeff💪
Jeff, this is fantastic advice. Great list. Thank you!
Jeff is the man. I love this dudes channel.
Your most important video to date. After 50 years of weight training, I can confirm that aging will indeed hurt your gains. Aging is a slow but certain downhill ride for us exercising enthusiasts.
OMG! I Love you Man!! My Hubby and I practice this. I'm trying to encourage him. 😄I'm sending this to him right now! Thank you Sir!🙏🙏
When you started talking about mental health,
my brain instantly triggered to say "ughh here comes another disingenuous betterhelp brand deal"
Really appreciate that it wasn't and that you just recognize the importance of it in the overall wellbeing formula here
As always great video, happy New Year
😂 ur feeakin hilarious! Luv ur videos keep em comin!
When you do the old man test curl your toes as if you're gripping the floor and it helps with stability, try it, works
I admit I was fooled. I'm gonna hang this first list on the refrigerator to confuse my wife.
😮😂👍👍
As a retired military professional who worked with healthiest, strongest, most agile human males ever (Special Operation fellas), I have never seen a six pack. If anything, they are more burly and most instagram fitness influencers would consider them fat 😂
You've gotta have something to burn when you go with or without food for spells.
Most guys in my regiment, 20+ years older than the ripped younger 20 somethings are stronger and with a healthy amount of body fat. Rucking or any other kind of exercise that requires stamina. Which blew my mind when I joined because it flipped my idea of a healthy body on its head.
That's very interesting. I would have assumed the opposite.
Basic common sense measures, unfortunately common sense is not so common! Been doing this since the 70's (currently 60 years old), and I've seen a ton of misinformation and trends come and go, in the end it always comes back to the basics of this particular video. Thank you sir.
Great stuff. I love this honesty. And it's really doable to follow these advices.
Thanks for the video. Watching from the Philippines
Eat steel cut oats they have a lower glycemic index and boost energy.
Agreed. Steel cut rolled oats is the only oatmeal I eat. Important health tip: Stay away from Quaker Oats. The company was bought out by PepsiCo in 2001. I wouldn’t consume anything from a company that its name comes from a carbonated sugar water product. But, that’s just me.
Great advice as always. Thank you!
What better gift before the holidays than Coach's wisdom? 🎁🎄
Lovingkindness by Sharon Salzberg is hands down the best book I've found for mental health. It's Buddhist meditation focused. But does a tremendous job of teaching mindfulness.
SC am book
Such an eye-opening video. Thank you, Jeff!
Guess I've been here too long because I'm pretty much doing all of this💪😎 Thanks Jeff!
I’m agree 100% with Jeff. But TRT the best for men’s over 50.
I been on 100mg Deca plus 200mg Test a week for the pass 5 years and felling amazing 🤩. Good luck 🍀 to you guys.
You had me!😂
Jeff, Love pullups they carve up the back and create serious strength and love pushups to! I can do 10-15 pullups in row after warming up and taking longer rest after that 10-15 rep set
Might be my good mood this morning.........but he got me with that first list. Best laugh of my morning.
Gotta admit, he had going.
The cold plunge thing shook me. I wanted to cry. Life is hopeless.
Well played.
Pleasantville, Venango County...great history, beautiful place with beautiful people.
great video as always jeff!!!!!
Jeff is like my high
school teacher.
His punishment was doing old man test five times, and if you loose balance you start all over again
One point of contention, unsure if this counts as "unhealthy" or not, but I have arthritis. My wrists are where it's the worst; wrists and hands. This makes my grip strength quite poor. I am working out and can do some exercises on the machines. However flat bars or anything that restricts my wrist movements I simply cant do. Preacher curls, are a great example. Free dumbells where the wrist movements arent restricted or confined; can do. However I get into a dangerous situation where if I lift what I can comfortably do, that grip strength makes progressing kind of difficult.
Similarly, this also makes pushups excrutiatingly painful. I'm at the point where my arm strength and chest strength is not the issue, it's purely the amount of flex needed to be performed by my wrists that feels like i'm impaling my wrists on nails every time I put any pressure on my hands to try and lift up.
Thyroid + arthritis landed me at 300lbs and sedentary (very painful to move). Thankfully I've been able to fight against all that, lose the weight and get in the gym; and showing remarkable improvement. But the wrists still hinder me and that grip strength limits what I can really do safely (for myself and others around me if I drop) But I am consistent at hitting the gym and doing exercises 5x a week.
Edit: I would also like to point out that diet is simply what you eat. "On a diet" is a thing that needs to be broken. It's a mindset that it is a temporary solution or a temporary thing. Your diet is purely what you eat, all the time. You can have a bad diet or an excellent diet, but either way it's diet. Too many of us really arent trained on what or how much to eat. So that diet tends to be rather random and chaotic and is focused purely on what tastes good to that person. Learning the good habits, knowing the macros and micros and how to ensure you get them through foods, and portion sizes are all things that everyone really needs a better understanding of - which should really be instilled in us at home from the time we are infants; not something we need a nutritionist or dietitian specialist to help us with.
I'm so glad cardio is here. I think it's so important and I don't know anyone who does any
The dodgeball reference had me rolling 🤣
Bernice out here catching strays.
My best split I've found is back /shoulders, chest only, arms only, legs only.
Jeff great vid and great overall job, keep doing it. Your my fitness wikipedia :)
I can already tell he is going to toss the whole list out lol
Yoga and calisthenics here, lost 130 pounds over 2.5 years. Plus meal prepping. Turning 41 in a week.
Edit: I forgot to mention, I got my 200 hour yoga teaching certification after living at Kripalu for 30 days, got to go there on a scholarship, one of the top YTT schools in the country.
Happy birthday! I'd forget if I didn't go ahead and say it. Congrats and good job on your weight loss and all that, too!
@@Just_Call_Me_Tim right on brother.
That’s badass bro, good for you! 🤝🏼
Happy birthday
What if I’m bald? How do I check my hair?
buy a wig
Easy - zero.
A full head of hair is much more difficult to check
look down
Pubes
Ass hair
Iggy Pop was ripped to the bone, however, I’d suggest his health and nutrition was far from optimal.
Great list, thank you can’t wait to implement these
The best on UA-cam.
Geoff can you do a video on how to improve sleep given the importance of it to overall health? I really struggle so would appreciate some advice.
#7 is a game changer. Highly recommend
Great tips! Thank you so much for your health and lifestyle wisdom nuggets..☺️🙏🏼
Question: as a female, do we follow the same advice regarding protein intake especially when starting back to do strength training with weights at 55, after 5 years of very little strength training (2-3 times per month) 🫣
BMI is about 20.3 and still practice yoga. Thank you!
The hardest thing for me, at 66 years old, is balance. I am struggling to conquer the Neropathy in my feet, which also affects the nerves in my calves. I have good days, and bad days. I can no longer walk on framed walls when I used to build houses because my balance is compromised.
Great video! Thanks
Brilliant and motivating.
this may be your best video ever!
Love this channel. It's always good sound advice
None of what Jeff talked about is possible without sufficient sleep. Specifically in deep REM sleep. In the book Why We Sleep, author Dr Matthew Walker discuss a research that showed participants consumed more high sugar high carbohydrate meals when they got less deep REM sleep. In a world where we’re sleep deprived everything else we do is one step forward and 2 steps back without sleep.
Sweet! I do these. Except for the pull ups. I need to try those. Does the same number apply to women with our weaker arms?
no. most female influencers can't do 5 pull ups (including Justina Ercole).
@ Thanks! Was feeling really shitty about myself. 😀
Lol you got me! I was totally like yeah 6 percent body fat….didn’t realize until the beaver tranquilizer lol
Hey Jeff!
I have been trying to reach you through all platforms, I hope you read this. I have recently been diagnosed with Varicocele and I have lost my will to do anything after the doctor said, you can not lift weights that include my core. I really don't trust anyone telling me to do this/that workout. Since my doctor asked me to avoid including my core even a little bit (Even the minute core activation which you get from pulling the bench while being bent over is a no-no).
My question is: What do I do to still remain fit and maintain maximum muscle mass till the 6 months of recovery that is initially specified by my doctor. I would like to hear/read your take on this Jeff.
I love Mediterranean food it works for me❤thank you Jeff ❤
Love the opening 😂😂😂😂
that's what P Diddy said