The Surprising Link Between Exercise and Plaque in Arteries - Here's How to Avoid
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- Опубліковано 20 сер 2024
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Exercising hard because it brings you joy in your life, outweighs the detriment of worrying about the “risk” of arterial calcification. If I have passion and joy in my life because of what my training and my sport brings me, it’s worth the “associated risk.” The majority of the population do not even come close to the severe training that professional athletes do. The problem with videos like this, is that it gives people the excuse not to workout like they should. I have already heard from family and friends: “I don’t work out as much as you Jon, because of the health risk.” But I’m not an Olympian, or a Podium finisher, or a sponsored athlete. I have a full time job and a family, and I LOVE working out 6-7 days a week, and do it far more than the MET prescription advised here. It’s worth the “associated risk.” I’m happier and healthier for it.
@jonmackay_TSD see you in the afterlife.
You are Goddamn right!
You missed the point of the video, and apparently you are not the only one. The point was that calcified plaques are not nearly as concerning as uncalcified plaques.
Excessive exercise depletes magnesium. This may explain the excess plaque formation.
Hruby A, O'Donnell CJ, Jacques PF, Meigs JB, Hoffmann U, McKeown NM. Magnesium intake is inversely associated with coronary artery calcification: the Framingham Heart Study. JACC Cardiovasc Imaging. 2014 Jan;7(1):59-69. doi: 10.1016/j.jcmg.2013.10.006. Epub 2013 Nov 27. PMID: 24290571; PMCID: PMC3957229.
Yes definitely take magnesium so related to heart health
Started Olympic lifting at 13. Heavy. Martial arts training as well. Switched to Powerlifting at 17. Ran with 25-50lb weights in back pack for 2 yrs along with continued martial arts. (Still lifting weights as well.). Switched to bodybuilding at 27 (now running and biking). Lifted heavy weights, to date (I’m 73). Last check up ..arteries clean. Thank you for your video .
Exercise until you get that feeling of exileration not until exhaustion. Things like Marathons and Iron Man are not healthy. Pheidippedes did not fare well. There's even a name for extreme exercise damage called Pheidippedes cardiomyopathy.
Thank for contributing to science. Or not.
Hey, Siim. I have to say, as someone that's been subscribed for a year or two, someone that follows many of the top global docs, professors and scientist for several years. This is the video that has propelled you into that category. Wasn't sure you had what it takes, but yeah, you do.
Yeah and he’s not even pumping AG1.
Can you recommend 2-3 of your favorites?
@@albertoachar9223 Bart Kay, Paul Mason, Ben Bikman, Sally K. Norton etc.
The key is stopping all the sugar consumption during athletic training that coupled with frequent meals spikes insulin levels along with high blood sugar causing inflammation on top of training.
They key is to eat whole foods non stop.
Guy gets it
Cutting out sugar in refined form and eating a variety of anti inflammatory foods with high anti oxidant levels is important. The addition of vitamin D3 combined with vitamin K2 (MK7) is also a good option. I've also read that the systolic blood pressure reading is a measure of how flexible the aortic artery is which in turn is an indicator of the calcification of this large artery. Top notch video.
I suspect that the diet of most people participating in distance/endurance exercise is contributing to the higher levels of arterial plaque build-up. They're constantly smashing sugar and candy. I get that it goes to fueling the workout, so it's better than sitting on your ass and eating it, but that doesn't mean that it's harmless. So it's interesting to see that exercise is so effective that it can make up for the extra plaque and then some.
Also, 13kmph running pace is just over 4:30 per km. If you're doing that in zone 2, i demand to know your secrets.
Interesting theory. Could be that a low-carb-diet would not show this correlation. I WONDER if the studies investigated and adjusted for differences in diets !! ???
@@henrikmadsen2176 It would be really interesting to see a study done on low carb runners/cyclists to compare.
Although it would be difficult, because the plaque build up is seen mostly in older people, researchers would have to find a large number of people that have been low carb for decades. Otherwise the data would get muddled up with high-carb consumers.
Absolutely, I slammed carbs during training for marathons, triathlons and even recently riding mtn bike but at 58 years young I can ride for 2 hours with a non sugar electrolyte with some fat and protein and at 58 years young see no appreciable difference in the energy of carbs vs fat and protein.
It’s all the fried food
@@henrikmadsen2176 "Interesting theory." It is NOT a theory, it is actually pure/poor speculation. 🙂
Single leg hopping improves bone density. It also reduces arterial calcification by shunting calcium from the bloodstream into the bones. You're welcome!
@OpenlyBritish I take K2 with D3. I used to eat natto, but can't find it anymore.
@@Icarianbrother Just make it yourself. It’s really easy. Look for Nattodad on UA-cam for instructions. Just make sure everything you use to prepare it is scrupulously clean. Oh, and it’s really inexpensive compared to store-bought. I also read an article that said that the Vitamin K2 is damaged when natto is frozen. I don’t know if that’s true, though.
Got a source for that?
Single leg hops are a plyometric exercise.
Lots of benefits to plyometrics.
Go with a nattokinase supplement
Simple solution: 1st, watch out exercise intensity, make sure do warm up and cool down; 2nd add magnesium if you're older and exercise. Magnesium prevents calcium buildup in cholesterol plaque in arteries. Magnesium levels are dropping as we get older. Man also need more magnesium than women.
If you consume a lot of seed oils nothing will save you, thats why CVD has sky rocketed.
What’s the maximum daily dose for Mg?
Also, eat lots of fresh meat to get taurine that regulates minerals. Or else supplement taurine.
Is doing a HIIT training session 2 times a week at 15 minutes too much?
@@Beans-greatNo.
Latest exercise research seems to say “zone 2” is the best kind of cardio exercise. Not running. For most people this is a brisk walk up an incline or a moderate bike ride. Enough to sweat but also able to carry on a conversation with labored breath. 45-60 minutes preferable for at least 150 minutes per week total.
But you need to bike more than for 1h, right?
Then again, much research indicates the best exercise for overall health is HIIT.
One analogy I have is the garden hose. If you are slowly watering your garden, everything is ok. The water flow is slow, you take half a hour for the whole garden, but its ok, you are in no rush. But One day you only have 10min to do it, so you up the flow and are rushing around, the hose gets bent, etc. So you learn to keep the hose slighty curved, no fast tugs that bend the corners, etc (soft plaque helps round the corners where pressure is high and is damaging the arteries). When your garden is so big that you need an even bigger flow, then you start to use a firefighter hose, very reinforced to allow huge amounts of water to get through fast. That hose is more rigid, reinforced in certain places even (hard plaque in the arteries, avoids ruptures).
This is why short very high intensity exercise is so good, you get metabolic benefits from the very high intensity bursts and because of the very short duration you minimise stress and hence inflammation!
i think diet is still the main culprit for anything.People are eating literal shit these days, and expect exercise will save them
That is true. You can reduce inflammation with diet after working out.
Also, look at the ingredients of most workout powders and energy drinks. And consider how many people workout under blue lights, instead of outside in the sunlight. Plus, there is the excess deuterium in carbs, seed oils, and anything industrially produced.
@@nizahe2731 fasting can give similar and faster results.
You can get an ultrasound of your carotid artery. That will show both hard and soft plaque.
You cant differentiate plaquepositining. Specialized CT is the Gold method. MD, ENT
You could reduce risk even more by walking 1.5 - 2 hours weekly and running and lifting a bit less.
We should all walk for sure, intense exercise ages also lots of food / meals
I’m a 52 ultra endurance athlete, who has a good cholesterol profile and I’ve been told I have mild calcification in the LAD. Cardiologist said I need Statins, but I’ve declined!
WFPB, no oils, no dairy. See Dr. Esselstyn’s recommendations for reversing CVD.
Everything make more sense now. Inflammation and aging goes together!
Very good video!
Thank you very much!
Grapefruit pectin inhibits hypercholesterolemia and atherosclerosis
As a heart doctor said after a very fit athlete died of a heart attack where I live said sees this happen a lot with fit athletes. The heart get little tears and scarring from over exercising over a long time. It wasn't suprisingly to him as it was the community.
The Japanese breakfast fermented soybean meal called Natto has high amounts of Vitamin K2, one key in minimising calcification. An obvious unique attribute of their great mortality rate.
So glad u deep dive on this I’ve been wondering about this thanks @siim fantastic detail & succinct & exoteric💪
I would be cautious to say it increases risk of cardiovascular events/death. Thats a jump, hard outcomes havent been measured. A clear protective factor would be having larger coronary artery diameter in those who exercise. So you may have more calcification from oxidative stress, some narrowing, but a bigger artery lumen to begin with. It highlights the importance of hard outcomes - CVD events/deaths.
Those people who have calcium scores from diabetes, hypertension and smoking are different from those who have had it from exercise
Good Analysis. CAC tests are useful at identifying people in the top 5% of risk, but not useful otherwise because people that exercise a lot calcify their plaques at a much higher rate. CTA tests are better but don't yet detect soft plaques until they encroach on the lumen, maybe that will change in the future. CIMT is probably the best current lab test, but it is limited to just the carotid arteries. Ideally there would a functional test to estimate blood flow restriction, there exists a thing called a 'stress test', but that is not really stressful enough to be useful (Tim Russert) . A more strenuous test is required, but a sufficiently strenuous test would end up killing some of those most at risk, so that will probably never happen, lol. I would suggest if you are 60+ and can run a mile in under 7 minutes, you are at low risk of a heart attack even if you have a high CAC score.
I really don't see how anyone can do high intensity exercise for 250 minutes per week. A serious deadlift is something I can do maybe once a week and it costs maybe 20 seconds. Warmup is not high intensity. I can sprint for 30 seconds, maybe a few times per day, maybe this could sum up to one hour per week, but then I really doubt that this is high intensity. My point is, if you don't stop due to fatigue after less then a minute of exercise, it is not high intensity.
If we look at the U.S. population from the 1800’s up to the 1960’s there was a very low incidence of cancer, CVD and diabetes even though very few people did any systematic exercise. The dramatic increase in these adverse conditions is almost all due to the greatly increased consumption of seed (so called vegetable) oils with the increase in carbohydrate consumption in conjunction with a reduction of saturated fats and animal protein. Exercising the amount recommended by Siim is unnecessary. People will inevitably decline physically as they age and so running and doing heavy work outs three times a week will get tedious and probably counter productive.
@@stevet5549 but the Egyptians are known to have eaten a heavy plant based diet and they were also using some oils high in linoelic acid I believe
@@stevet5549 Yes the Egyptians were on a high carb diet that ruined their health. This is not the case for Americans during the time I am referring.. Historical records indicate that people in the U.S. were actually pretty indifferent about plants (carbs) and focused on animal protein and fats. Remember this is long before the fake vegan phase came along.
@@cumwotmayinat Exactly. The floodplains of the Nile as well as the Tigris and Euphrates (Mesopotamian) were huge grain regions. Remember the story in the Bible of Joseph in Egypt and the famine.
Do what you can! Don’t burn the motor. Weight lift sequentially! The body needs time in between sets to accustom to new weights and to allow for muscle and motor unit recruitment, also keep moving in between sets.
The studies showing 'exercise builds palque' - WHAT YEAR WERE THEY FROM ??
Did they handle 'CONFOUNDING FACTORS' ?? (eg. differences in the diet ... where any of the subjects low carb ?)
I think that calcium plaque is just regular plaque that body tried to heal, so low fat diet could be the answer here. Only fats from whole foods, less than 20% od total calories from fat on diet, to prevent plaque buildup in the first place.
Other confounders: food additives, supplement impurities, agrochemicals, excess deuterium, blue light, etc. The average person working out in a gym with high-carb diet, artificial lights, numerous supplements, steroids, overexertion, and on and on. None of that is natural. But exercising too much might be the least important factor. It's only problematic because of all the other factors compromising health and recovery.
I wonder if doing Z2 cardio eventually improves capacity for high intensity exercise by improving the body’s capacity to recover and deal with stress induced oxidants
I believe it does
When I jog lightly, the next day I feel fresher and more energetic.
Yes it does.
Take a supplement combining vitamin D3 with vitamin K2 (mk7).
CIMT ultrasound test can detect soft plaque. Calcium is a lagging indicator.
If collagen constitutes a large part of plaque, could collagen supplementation then be dangerous? Are there any studies on this?
That stuff is strong, I cut to 5gr peptides instead of 10 as advised(felt some numbness in fingers and hands) and not every day. Also Pisa is funky yellow for a period of time so guess is hard for kidneys
Huge, great topic ❤🙏🏼 Siim, kindly factor in that estrogen has a major role even in the cardiovascular and immune functions.
Okay that was very helpful. Good information. Love the way you explained it and very much appreciate the research you've done on this. I'm changing my workout...
Very important vid. Good shit slim
Duuuuuude 3000 MET Minutes is SO hard to reach wtf???
Yes, even for people used to running a lot, 3000 Mets is still a pretty good chunk of time. Meanwhile most people can barely reach 1 hour of moderate exercise per week.
I dont get it. If i just sit for 10 hours / day thats 4200 met minutes / week
@@radek2490 The required amount of 3k-4k doesn't include rest times of sitting / sleeping. Siim should clarify that MET Minutes are calculating exercise not 'At Rest'. So unfortunately our sleep or sitting [or being in the office resting] counts as 0 MET Minutes in these recommendations.
Luigi Fontana said this years ago , make that over a decade.
I think one should focus more on the microbes causing the infections and plaques in arteries. We don't want to feed them with supplements, but instead eradicate them with antimicrobials. The lessons from the now old Marshall Protocol should not be forgotten. They used a mix of 3 antibiotics to treat all sorts of chronic dieseases with some success.
Valuable input for people in general. It will be highly benificial if you could give a simplified sum up at a slower pace for lay man's understanding.
Dhurjati Gautam, India.
That's a difficult needle to thread. You need the high intensity to increase the Vo2 Max. But the HI increases the heart damage.
Eliminate refined seed oils(soybean, canola, corn, peanut, safflower, sunflower, etc), then cut sugar and snacking for most of the day so fat is being burned most of the day. Replace refined oils with fresh animal fats, grass fed, wild caught, and pastured.
Please make a video on hair health and longevity
All in balance 🙏
Very informative video with practical prescriptions.
I know of 2 men who exercised extensively, one 49 and the other 57 years old dropped dead of heart attacks right after exercising. One jogged; the other played tennis.
Also know even far many more folk who had heart attacks or MI and did not exercise at all .
The last couple years has a lot of that going on
@@jodyjackson5475 Yes, the virus itself has taken its toll
💉
@@paulbuxtom5120 yup
Would a nitric oxide food or supplement before workout help negate this?
This is ultra important info, thank you a lot.
So at 5:15, even if you sit down for 10 hours a day, 7 days a week, that’s 4200 MET minutes. I think something’s off if the goal is only 3000.
I have been riding my bicycle ~300 minutes a week (~3000 MET minutes/week ) for over 30 years and wonder if my elevated blood pressure (135/80) from no apparent reason and take high blood pressure medication for could be from calcification of my arteries from exercise.
I just got lazy watching this, I'm late to the gym for a three-hour session.
Very interesting content! I have read about the theory that vigorous endurance training leads to a massive calorie expenditure. Runners can eat a lot, and apparently tend to eat a lot of saturated fat and salty foods on the way. Many think they can eat anything because the needle on the scale isn't moving. But they get most of the detrimental effects of the unhealthy nutrition anyways such as inflammation and plaque. It seemed like you'll need to double down as an endurance athlete to balance your massive energy expenditure with healthy foods such as nuts and whole grains. Not sure if this theory might contribute to an explanation for the plaques in athletes vessels.
Most of the physically active people I've known eat lots of carbs, not saturated fat. In general, most Americans get more omega-6s from seed oils (inflammatory, oxidative, mutagenic) than from saturated fat. That is because seed oils became the main fatty acid source in the American diet starting back in the 1930s. During that same period, carb and sugar intake went through the roof.
Hei, Siim!
A bit off topic, but I was wondering for some time, that considering your activity levels, which are obviously quite high, how high of a calorie deficit do you have 🤔?
Imagine you're a hinge.
Unused, you become stiff and immobile.
Overexercised, you experience brittle fracture from work.
Now imagine exercising, exhausting massive resources, building up waste products, etc. It's like trying to run a rental car empty by goosing the shit out of it.
Moderation is the key and lubrication.
Did the study categorize lifting as “vigorous”? Or is “vigorous” more like zone 5 cardio?
Exercisers have larger flexible hearts; sedentary’s hearts are smaller and stiffer;
Hey Siim, i sometimes feel that my revovery is not that great with 3 fullbody resistance training a week and is hard for me to progresive overload (i also do 3 days of zone 2 and 1 vo2max day with a session of stability). I been thinking about reducing streght training to only 2 longer fullbody days a week, but i feat thats very low volumen. I would like your opinion on this
13km/h in zone 2 is only for elite runners.
Wooo 👏 one of your best videos ❤
This is super informative - 3000 MET minutes it shall be!
Too much volume, too many miles at high intensity CAN be a problem for some. Walk a lot and if you do high intensity work, do it minimally. That's all you need, but if you want to achieve peak aerobic fitness or win a marathon or a triathlon, then you have to exceed these levels, which is fine in your youth, but the people who've had heart attacks are the psychopaths who never modulate their training and keep thinking they can crush it forever.
So this is the BS of studies like this - correlation does not prove causation. There is no evidence here that exercise is the cause
Its because they think they can eat what ever they want. The truth is that you can only partially correct a bad diet with exercise.
How can 13km/hr be zone2 ????
What about D3 and MK7-K2?
Great information. Thank you 🙌🏻🙏🏻
Try physical work for a change people and thrn you don't have to worry about exercising😂
Or...high intensity is healthier & helps to heal your damaged endothelium as a result of seed oils, glycation, & chronic inflammation.
How about switching to a strictly carnivore diet? Many athletes think they need to consume carbohydrates to help increase their performance, but is this true?
Norwegian 4x4 for me for life
Crestor 5mg a day deplaqued my arteries in two years
Are you saying that if I train for a marathon I’m doing more bad than good for my health?
Serrapeptase eliminates vascular inflammation, or so it has been claimed.
5. Conclusions
In conclusion, our work demonstrates that SRP can attenuate the elevated inflammatory biomarkers (MCP-1, IL-2, IL-4, IL-6, and TNF-α), the production of MDA, ROS intensity, CATx, and GSH impact in the setting of LPS-induced vascular inflammation. SRP inhibits inflammation and oxidative stress through the endothelium MCP-1. We concluded that SRP has the ability to modulate vascular inflammation. Further studies will be required to explore the detailed mechanisms of the cardio-protective effects produced by SRP. These results suggest that serratiopeptidase may be a therapeutic agent for vascular inflammation in cardiovascular diseases.
How is it administered? Dose?
I dont get the 3000 met minutes / week. If i sit for 10 hours a day thats alread 10 x 60 x 1 x 7 = 4200 met minutes..
Its getting more confusing each day
Does the rest minutes in the lifting weights counts as the total minutes of vigorous exercise/weight lifting exercises? Or just the minutes you're doing the sets?
Unless your weight lighting causes no heart rate increase or any other input to your body then yes you'd include the rest times! The MET idea is just an average, realistically if you go very intense and heavy load / volume one week you'd have higher MET than a deload week etc its just used in this context as something to understand how much MET per week you'd need.
So.... should I stop sprinting??? 😅
3000 minutes ? that is a job...
Peter Attia disagrees
Another “association”. My bank account is associated with my continuing good health. Where is the RCT?
Interesting if suana can stave this off !?
So I have a question Siim. With regards to weightlifting when done for more than 200 minutes a week with shorten life span. Is the 200 minutes of actual weightlifting not counting rest time between sets? In other words is the 200 minutes time under tension? This wasn't clear in the video or research paper.
You should also have 1 VO2 Max session per week shouldn't you? How about if you want to throw that in to the mix?
Siim Land, I want to begin training in zone 2, since you recommended it, as well as other fit people have recommended it.
But I have a problem, if I jog lightly my heart rate reaches 170 beats. I really want to jog lightly, but my body doesn't allow it...
I dont know if that is a issue I will experiment the first months or its my body...
What was your progression in training at zone 2? (If you can make a video several people will be grateful, you can notice Im not the only asking this).
of course people had less risk when they had better cardiovascular levels, their vessels werent plugged!
i know people that hardly exercise but dont have an issue when they do because they dont have cardiovascular disease at any detectable level.
they are just lucky genetically
but when tested for cardio, someone will say its the exercise they do lol
dont get me wrong , exercise is important but just makes sense that someone with good genetics and clear vessels will show good results
There is no link. One cannot out train a bad diet.
so are hit work out not good? also any proper chart to indicate since i dont see any clear one.
So based on the math sitting alone makes 5880 mets a week. something is not right....?
Nattokinase for Plaque, how much FU?
Be sure to wash it down with high quality olive oil😂
At least 6000-10000. Take on an empty stomach.
So it is about flogging the book. So much contrary research on health, diet, and exercise it seems impossible to disintangle it. As a baseline having a natural food diet, enough sleep, some mental stress but not too much, some high intensity exercise but primarily moderate and lift weights three times a week. The rest is the environment and your DNA lottery.
ANIMAL PROTEINS IN THE DIET IS MANIA AMONG PEOPLE WHO EXERCISE. sorry, broken keyboard!
Just to confirm, you’re doing 3 20 minute zone 2 sessions with 700 ish minutes of walking? Thnx for video!
In a different video Siim said he does Zone 2 cardio 2x week for 60 min
@@vikinginthehouse6609 no, you need to do at least 45min continuously for optimal Zone 2 adaptations, splitting in smaller bits is not as good.
ben greenfield is the perfect example of what not to do
Are you Finnish bro?
all you do is workout everyday. i don't have time for that. including warm up and cool down. 3000 min per week is 50 hours. Who the heck can exercise 50 hours per week?
haha, you don't have time? Then at the end you will run out of time anyway....
This info basically flies in the face of a HIIT program to increase endurance and metabolic strength. Go figure.
Study shmuddy. There's no way I'll every believe the premise of this video. Its completely assinine
Dr. Bart Kay says to not do cardio *shrugs*
We know that some is good because if you don’t do any then you lose stamina just walking up a small incline.
Liked and Subscribed (ALL)
Ok....this study is off-base. Because for one aspect. You mention macrophage damages in the artery....the macrophages cause foam buildup in the arteries. Which dictates....that it's not the exercise causing the calcification. But the macrophages that is the source of the calcification.
Most people and athletes who exercise lots follow the western diet food pyramid, take glucose pouches etc, I've seen many carnivore athletes hey 0.0 calcium scores and i find carnivore better for heavy weights of I'm close to 18 hours fasted....
Can u slow down?
Watching you gives stress leading to all sorts of cardio issues?😅
Zone 2 cardio at 13km/h 🤡🤡🤡
If I die, I die 😅😅😅
If you’re dumb you’re dumb.
@telion59 so does God decide to kill off little children, or is he above such trifling matters, I still don't get it...
@@LVArtursthey say it’s all part of his plan.
Hebrews 9:27 It is appointed unto man once to die, but after this the judgement.
@@LVArturs Moralistic argument. You don't understand God's reasons.