Download my free Cognitive Enhancement Blueprint - packed with my specific protocols for boosting BDNF with heat stress, omega-3s, and exercise: bdnfprotocols.com/ Here are the timestamps for the episode: (00:52) Why "below normal" cardio may be a great starting point (for adding years to your life) (02:47) The simple math of 45 days of life extension (per 1 mL/kg/min VO2max) (02:54) Is there an upper limit to the longevity benefits of VO2 max? (03:52) Why poor cardiovascular fitness is nearly as bad as a chronic disease (04:32) Why zone 2 training may not improve VO2 max (for some people) (05:47) Protocols for improving VO2 max quickly (06:50) How to estimate VO2 max in 12 minutes (without a lab) (07:47) What it takes to reverse 20 years of heart aging (10:21) Blood pressure benefits of vigorous exercise (10:51) The role of blood pressure in dementia (11:09) The BDNF brain benefits of high-intensity exercise (11:46) The signaling role of lactate production by muscle (13:54) How training effortfully improves focus & attention (14:45) Protocols for maximizing BDNF from training (HR training targets and duration) (15:04) Anti-cancer effects of vigorous exercise (15:52) Why shear stress kills circulating tumor cells - an experiment in three cell lines (16:14) Why reducing circulating tumor cells likely greatly increases survival (16:41) What if you exercise in short bursts all day long? (17:47) Why "exercise snacks" are a crucial pre- and post-mealtime activity (18:30) The best ways to improve mitochondrial biogenesis - and metabolism (19:28) The mortality benefits of breaking up sedentary time (23:58) Why the protein RDA is too low (and the flawed experiments that lead to that) (25:00) How much protein is needed for muscle? (26:49) Does omega-3 reduce muscle atrophy? (28:22) Why we should lift for aging and to prevent the 8% per decade decline of muscle (29:45) Is lifting heavy necessary for gaining muscle? (30:47) What the sauna has in common with exercise (32:27) Does the sauna enhance the benefits of exercise? (34:26) How heat shock proteins prevent plaque aggregation & slow muscle atrophy (36:05) Can sauna after resistance training boost hypertrophy? (36:48) Sauna parameters (temperature, duration, frequency, & humidity) (37:42) Comparing traditional saunas to infrared (38:42) Are hot baths a valid sauna alternative? (39:54) Audience Q&A (40:02) Is EPA or DHA responsible for omega-3's effects on disuse atrophy? (41:36) Are endurance athletes at risk for cardiovascular injury? (42:40) What mechanisms are responsible for sauna's benefits? (44:50) Is a sauna temperature above 200 °F too hot? (47:14) My recommended sauna temperature & duration
🎯 Key Takeaways for quick navigation: 00:40 *🧠 Importance of High-Intensity Interval Training* - High-intensity interval training (HIIT) offers cognitive and mood enhancements in just 10 minutes. - HIIT boosts cognition through lactate production, which influences neurotransmitterrelease like norepinephrine and serotonin. - Studies indicate HIIT as a potent method for improving brain function and mood rapidly. 01:52 *💓 Significance of Cardiovascular Fitness for Longevity* - Cardiovascular fitness, especially measured by VO2 Max, correlates strongly with longevity. - Improving VO2 Max from below normal to elite levels can significantly increase life expectancy. - Each unit increase in VO2 Max is associated with an approximately 45-day increase in life expectancy. 06:56 *💪 Best Practices for Improving Cardiovascular Fitness* - The Norwegian 4x4 protocol, involving high-intensity intervals followed by recovery, is an effective method for enhancing cardiovascular fitness. - High-intensity interval training (HIIT) is superior to moderate-intensity exercise for increasing VO2 Max. - The 12-minute run test provides a practical estimation of VO2 Max for those without access to laboratory testing. 08:02 *🏋️♂️ Structural Heart Changes with Vigorous Intensity Exercise* - Vigorous intensity exercise can reverse structural heart changes associated with aging, making hearts more malleable and akin to those of younger individuals. - Ben Levine's study demonstrated significant heart structural improvements in sedentary 50-year-olds engaging in vigorous exercise. - These findings underscore the profound impact of vigorous exercise on cardiac health and aging. 10:24 *🩺 Cardiovascular Benefits Beyond Heart Health* - Vigorous intensity exercise significantly improves blood pressure, comparable to anti-hypertensive medications. - Lowering blood pressure through exercise reduces the risk of dementia and Alzheimer's disease. - Exercise's benefits extend to reducing circulating tumor cells, thus acting as a preventive measure against cancer metastasis. 11:18 *🧠 Cognitive Benefits of High-Intensity Exercise* - Lactate, produced during intense exercise, plays a crucial role in enhancing brain function. - High-intensity exercise triggers the release of neurotransmitters like norepinephrine and serotonin, improving focus, attention, and mood. - Even short bouts of high-intensity interval training can lead to significant cognitive improvements, attributed to lactate's influence on brain function. 16:53 *🍎 Metabolic Health and Exercise Snacks* - Exercise snacks, brief bursts of high-intensity exercise, improve metabolic health by reducing postprandial glucose response and increasing mitochondrial biogenesis. - These snacks, integrated into daily routines, significantly reduce mortality risk, even in individuals who identify as non-exercisers. - Implementation of exercise snacks offers a feasible and effective strategy for enhancing overall health and longevity. 21:16 *🏃 Importance of Avoiding Sedentary Behavior* - Sedentary behavior, such as prolonged sitting, is an independent risk factor for health issues, including cancer. - Incorporating short breaks of physical activity, termed "exercise snacks," can help break up sedentary time and mitigate its negative effects. 22:10 *💪 Muscle Preservation and Protein Intake* - Peak muscle mass occurs around ages 20-30, with a gradual decline thereafter, leading to muscle loss over time. - Skeletal muscle serves as a reservoir for amino acids, necessitating regular protein intake to prevent muscle breakdown. - Recommended protein intake levels may need to be revised upwards, especially for older adults, to maintain muscle health and functionality. 28:36 *🏋️♂️ Benefits of Resistance Training for Aging Adults* - Resistance training is crucial for maintaining and even recovering muscle strength and mass in older adults. - Even short periods (8-18 weeks) of resistance training, one to three times a week, can help regain lost strength from years of inactivity. - Older adults can benefit from resistance training with lighter weights, as long as the effort and volume are sufficient, offering a safer and effective approach to muscle preservation. 30:56 *🌡️ Deliberate Heat Exposure for Health* - Deliberate heat exposure, such as sauna use, induces physiological responses similar to moderate-intensity aerobic exercise, including increased heart rate and improved cardiovascular function. - Sauna use, along with exercise, can enhance cardiovascular fitness and other health markers, offering benefits for both active and less active individuals. - Heat shock proteins activated during heat exposure play a crucial role in preventing protein aggregation, potentially slowing muscle atrophy and offering neuroprotective effects. 41:51 *🧬 Exercise Intensity and Elite Athletes* - Elite endurance athletes, despite potential cardiovascular risks like coronary calcification, still exhibit lower cardiovascular death rates compared to non-athletes. - Coronary calcification risks may be relatively lower even with higher levels among elite athletes. - Endurance athletes demonstrate unique physiological adaptations that contribute to their overall lower risk of cardiovascular mortality. 42:48 *🧖♂️ Finish Saunas vs. Infrared Saunas* - Finish saunas and infrared saunas both provide benefits through mechanisms such as increased heart rate and elevation of core body temperature. - Finish saunas, operating at around 174 degrees Fahrenheit, offer robust benefits, including improvements in cardiovascular fitness and reduced dementia risk. - Infrared saunas work differently, requiring longer durations to achieve similar benefits, and may not provide the same cardiovascular improvements as traditional saunas. 47:20 *🌡️ Optimal Sauna Temperature* - The ideal sauna temperature typically ranges around 174 to 180 degrees Fahrenheit, with personal preferences varying. - While some may prefer temperatures up to 190 degrees Fahrenheit, caution should be exercised to avoid exceeding 200 degrees Fahrenheit, as it may lead to adverse effects. - Maintaining a temperature range below 200 degrees Fahrenheit appears to offer optimal sauna benefits without unnecessary risks. 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Great discussion. Unfortunately, most people don’t understand the improved quality of life for much longer we gain from working out hard consistently. Longevity is one thing but, how well you live during that is very important
so i just went to the gym 2 times, for the first time in years and years and years. Im pretty fat and struggle with putting my shoes on, and JUST after 2 days, of 5 mins on one machine (moving around like a sloth) and 5 mins on another (totaled 1.5 hours in 2 days) I found myself putting my shoes on with ease after the 2nd day. =D that's some fast improvement
Lets GO!, i always feel like oh no i have to go to the gym zz, but when i drag myself and eventually go and finish my workout or even mid workout i get the pump and i reallly thank myself for going i feel happy and goooooooood
Idk about cross fit training but after i finish my workout i do 5-10 stairs climbing on machine and i tell you that my heart is going nuts! And when i adapt to the speed, i will increase it week by week. After that i will increase the duration from 5-10 to 10-15 and so on. This is the best and the safest cardio exercise ever! 🎉
I listened to your talk at CrossFit 3 times!! It is not easy to be 80% of heart rate for 30-40 mins... i do 60 min boot camp and circit clases my heart rate in that zone is 10min or less total. I would appreciate if you have any exercise/workout examples...i know it all depends on individual...Thank you
My practical takeaway is that for high-intensity cardio work, the Norwegian 4x4 method is an excellent research backed protocol. The study you mention just gives us a frame of reference for increases in circulating BDNF in association with a measure of intensity, but I don't think it's useful to extrapolate as a prescription. To learn more about intensity work, listen to my interview with Dr. Martin Gibala at: foundmyfitness.com/episodes/martin-gibala
@@FoundMyFitness Thank you so much for replying!! Truly appreciate it. I listen/watched Dr. Martin Gibala interview 3 times! Because of the interview, I started 4x4 protocol. I will watch again. Your channel is one of my most trusted source. So thank you I am doing broccoli sprout because of your information as well.
I do all these things. HIIT, zone 2, exercise snacks, sauna, cold plunge, resistance training…I’m 50 and I still feel like I’m 30. Of course I also eat clean 80% of the time.
www.ncbi.nlm.nih.gov/pmc/articles/PMC7505114/ My friend's mom has slowed the progression of her lung cancer for the past 3 months by taking ivermectin.
37:01 it's 20 minutes per sauna session or per day ? e.g do people stay 20 minutes or 10 minutes * 2 ? edit: right after she mentions 20 minutes continuously
Isn't there reverse causation because only healthy, mobile, non-diseased people can engage in the vigorous exercise needed to increase VO2 max? So are we just saying that healthy people live longer? The authors of the discussed study admit that they don't know: "The degree to which high CRF preselects patients with lower mortality vs causes a reduction in mortality is not discernible from our study."
The most longevous person I have had notice of was a russian man who worked in agriculture every day (low load , low intensity) and had to climb a hill on the way to work every day. Most longevous people belong in the older times. None of which seem that developed activities that would match these modern theories about longevity, yet their testament remains. Most of them were not even that active but had lived an active life with peace of mind and eat moderately. Its amazing how many theories and relationships we can articifially conjure up to explain something that was quite common back 200 years ago when deaths were mostly by infections.
It is very possible that that same man would have lived even longer if he employed some of the strategies recommended in this new research. It is also likely that he did hours upon hours of low intensity manual labor each day, given the nature of agriculture. It is very difficult to recommend something like 5+ hours of exercise per day to a modern-day adult in a metropolitan area. Dr. Patrick's guidelines are realistic and actionable, that's why they're notable.
@@TO-il3vc I know Rhonda personally and respect here. BUt the voice of science is not always the voice of realism. Science has for the past 80 years had to reword and take down enourmous amounts of its claims and hyperboles. Its scientism dressed in robes of enthusiasm. Reality teaches us differently. There are physiological limits to things, age is one. One variable cannot overturn a complext and philosophical mistery such as ageing and death. We were created for a garden for hours of activity....the benefits of that have never been replicated my a few hours of intense training in any machine. The model is the best we have, but our society has built many other ways which quite don't make it ....Therefore there is no one alive that can say," I implemented this theory" and here I am , 100 some years old. So , its good to ground ourselves in the observed past and in truth (ALETHEIA)
@@wiltonpt1 i agree that humans are built for endurance rather than short bursts of high intensity activity, however i think its hard to measure and test such long periods of activity over so many years, thats why we don't hear about the benefits of low-intensity long-form exercise routines. Like i said above, Dr. Patrick's advice is actionable - something a normal adult could actually do. Most normal adults sitting at a desk for 9 hours a day simply do not have the time to do long-form exercise routines. I would also like to point out that what a human perceives as "realism" is merely in the eye of the perceiver. Perspectives, imperfect senses, biases, and emotions can all cloud that "realism". Science removes that subjective eye and makes things concrete.
@@TO-il3vc I fully agree that exercise programs are necessary , actionable and mitigate the damage sustained by excessive inactivity and lack of physical stimulation. I don't argue the point. Adaptations in many exercise modalities are lost rapidly, and it requires keep doing this beyond retirement age, which also is not realistic for some. Exercise is also number 1 risk for MSK injury. As far as reality, the word in greek says it all. We don't build or imagine. Maybe in the perceptural world things can be argued but in physical fitness , number of years healthy or degenerative agains we don't get to pick our prefered reality. The word in greek is the same for truth. There are not Two truths regarding the same observable phenomone. We can still argue causality or other dimentions. People lived long lives back in the days.
Your claim is provably false. Life expectancies have increased over time, not decreased. A properly run scientific study is not "artifically conjuring" something up. Infections were but one of the many ways to die young 200 years ago. You neglected to mention disease, famine, war, death during child birth, etc.
right on, RP! i know a shitload of Sardinian Centenarians who optimize protein intake, incorporate HIIT, partake in exercise snacks and savored super sauna sessions. so you know it's good! and my 93 y.o. Uncle Clyde was always doing intense shit like fishing & playing golf!
The issue in Australia is the saunas are rare not very common and the leisure centre will charge copious amounts of money to use the sauna. Some gyms have them but the membership is slightly higher. With the cost of living not very likely we will be able to have access to it here. I do have hot baths.
We need to pump the brakes on this obsession with VO2 max & HIIT until there's some interventional data showing causality, lest you make the exact same mistake as people who think improving grip strength will increase lifespan. Yes, both VO2 Max and grip strength are highly correlated to life expectancy, but it's possible (I'd say likely) that they're both just markers of overall good health, as opposed to causal (ie: healthier people have stronger grips, and only people that are already healthy can achieve a high VO2 max.)
But then you have the study showing improvements in the heart with a 2 year intervention. This suggests you get some benefit from exercise. That wasn't specifically about VO2 max, but it was most likely relevant to longevity.
@@myrtoashe Yes, we know exercise is healthy. The question is whether high intensity training *specifically* has longevity benefits above and beyond other forms of exercise. And that's not something that has yet been demonstrated (to my knowledge.)
I saw a UA-cam which cited numerous studies of resistance.training and high protein diets compared to normal American diets and said there was no difference in the resistance training results between those with a high protein diet. She explained that the normal American diet has enough protein to achieve equal results to high protein diets.
Hi, great presentation. I always hear about the protein intake 1.2 or 1.6g/kg but my question always is how do I know how much protein is in the actual portion of chicken, salmon, cheese etc or even the vegan protein that I am eating? and how much of that protein is actually processed and utilized in my body?? So basically if I eat 60gr of chicken breast, or egg, or salmon, or vegan whatever am I eating and processing 60 gr of protein? and if not, how do I calculate the intake? It will be great if you coud clarify that 🙂
I am 70 years of age fit and healthy touchwood ,and my grandmother llived to be 98, I listen to the bullshit that you regularly spout and it brings a smile to my face . Have a good day.
What about a HIIT protocol alternatively known as boxing :) 3 minutes high intensity highly coordinated movements (also known as combinations :) ) with 1-2 minutes pause - known as a riund. a boxing workout usually consists of at least 6 rounds, but most often 8 to 10. any studies on that?
Regarding muscle preservation & RDA for protein intake. Does body fat come into play? If 2 people have the same amount of muscle, but one weight 30 lbs. more because of additional adipose tissue, does the person who weighs more still need to consume additional protein?
Out of curiosity, I looked up some statistics of Alzheimer cases per country and strangely, Finland, famous for its sauna culture, came out worst with 54.65 cases per 100k. Could it be too hot saunas? 🤔 I also found an article that attributes this higher incidence to various environmental factors 🤷
P.S.& N B. Isn't it OBVIOUS why you should not go into a sauna that is more than 200 degrees Fahrenheit - specifically, 212 degrees - the boiling point of water? Since your blood is mostly water, won't it make your blood boil and therefore - kill you?
Or maybe their genetics played a big role ? It’s always said that you can’t choose your parents & if they live into their 90s & are still physically & mentally fit, then offspring have a good chance too
@@HSLSFirst I wasn't referring to inactivity but the longevity of people not doing HIIT, more the middle ground. Cancer, blood pressure, T2D, dementia are definitely worth the huffing and puffing.
Strength training grow muscles and prevent sarcopenia but cardio/HIIT will improve VO2 max and your capacity to run, climb stairs, cycle, play with your kids/grand kids, and practice many other sports/activities that require combination of strength and cardio
How can young people talk about longevity, They never had experienced how to live longer. I am 86 yrs old male, I can say as a matter of fact not a pigment of my imagination, that I have reach this age by doing my own exercise. I put emphasis on brain stimulation, socializing, and life enjoyment. No strength training, no weight lifting, etc. I don’t know what VO2 Max is.
I would say there's a bit more nuance to lifting though, unless you're an athlete there's little reason to risk injury doing even 80-90% 1RM squats and deadlifts when you can just do more low weight high volume work and most likely get the exact same health benefits and closer to zero injury risk. Or even just do a bodyweight regime.
Death certificates don't say "low VO2 max" as the cause of death. What were less fit people actually dying of, and why isn't that mentioned by the study?
Glad Patrick is dying on the higher-intensity hill. I think the evidence will mount over time, and in hindsight, this position will look better and better. ALL exercise is good, and varying exercises and intensities is excellent. That being said, it's VERY LIKELY true that motivated reasoning tends to guide is to things that feel 'easy' but promise outsized results. Yoga comes to mind. Again, ALL exercise, including things like yoga, is good. But there's an opportunity cost to doing nothing but lower-intensity work, and I'll bet that cost is relatively large. Happy she's proselytizing on this one!
@@TO-il3vc Ha! Same here. We're onto something. I do Orangetheory (sort of HIIT), a few lower-intensity zone 2 runs, Olympic weightlifting and powerlifting (I compete in both), and flexibility/yoga on recovery days. I'm definitely less injury-prone than I was in my 20s and 30s as a competitive athlete.
Watching Dr Rhonda over the years and seeing her age like the rest of us just shows you can do everything right but we're all just fighting losing battle with time.
Do moderate exericse regularly, and high intensity once every couple of weeks. Because she's so obsessed with HIIT, she makes it sound like that's the only exercise you should do, but that doesn't work for us old-timers. Rhonda considers 50 to be old age, but when you're 70, 50 was the good old days when you could do anything LOL For high intensity session, I still do 20 minutes of regular moderate exercise to get warmed up, then maybe 10 minutes of intervals (30 secons of all-out effort, then 1 minute rest) then 5-10 more minutes of low-inensity to cool down.
Push as hard strength/cardio/HIIT as it is sustainable for you 5-6 days/ week. The more fit you are the more you can push. If you start from total sedidentary, you must start slowly just a few days per week and increase from there.
Some here have mentioned they know 90+ year old people who never excersized past highschool and are healthy and spry... My Dad died a few years ago from covid. He was 100 yrars old, and if not for covid would still be alive. He never intentionally excercized, but loved being active. I believe in what Rhonda is teaching. I have a friend who is 64 years old, 40 lbs overweight, borderline hypertension. We are just starting to ride bikes together. But, I think if she does not make healthy changes with more excersize. Her life expectancy around 10-15 years more. With weight loss and increased exercise she could add 5-10 years easy. We who are saved Christians will be raised together with Jesus Christ, and enjoy eternal life with Him forever! Those without this hope, only can hope to live longer in this life.
What about taking CREATING SUPPLEMENTS to maintain an increase muscle mass as you get older? What's the SAFE way to take Creatine, while you have caffeine in your blood?
Dr. Rhonda Patrick is neither an exercise scientist nor an endurance athlete. Low intensity or low heart rate training is superior to higher intensity training provided time is a non issue. 2.5 hours/week is not sufficient time for low intensity training. It needs to be at least 5 hours/week. High intensity training leads to burn out and injury. Follow Floris Gierman’s UA-cam channel for better information.
What if it's relatively easy for me to do 80% of my max heart rate? Why shouldn't I do that? I typically like to finish my lower rep weight training for legs with a set of 20 rep squats or leg presses. That's difficult and raises my heart rate. When I go to the bike after this, I can easily do 20 minutes of 80% max heart rate. If anything is going to injure me, it's my low rep (4-6) heavy squats. 80% of max heart rate on the bike almost feels like a cool down (I'm not saying I actually cool down, it's just easy) regarding effort. I'm 60 years old. My max heart rate is at least 180 bpm. I try to keep my bpm over 150 for twenty minutes.
@@jakubchrobry3701 so basically there are different methods for low heart rate training such as zone 2 or maffetone method. The maffetone method is 180-age for the top end of your goal heart rate. For your age, your goal heart rate is 110-120. If you can be in this heart rate zone for 10 hours a week (and the more the better), you’re going to make incredible progress. The top athletes do this. I recommend base building with this for 6 months before including any high intensity (at which time you can do the 80/20 rule with 20% of exercise being high intensity). It’s good to have a goal, so try a marathon or half marathon. Occasional high intensity training isn’t superior to low intensity training. The study she presented is disgraceful.
@@jakubchrobry3701 To answer your question, 80% of your max heart rate is too hard on the body to be done for long periods every day. Try to find a pace that gets your heart rate up and that is enjoyable and go for longer duration.
As devil's advocate, where is there any comparison between the length of time spent performing arduous exercise versus the length of extra life gained? In other words, why is this worth the time and effort?
Exercise will improve your current quality of life, that's why it's worth the time and effort. For example just the release of endorphins from exercise will make you feel better than if you didn't do anything.
This is the difference for a person later in life being able to do whatever they want whenever they want without being limited by their physical capacity’s but only by their technical skills. My wife started surfing at 58 and rock climbing at 56 motivated by my son in his 20’s
HIIT is mostly anaerobic. Low to medium steady state cardio is way more aerobic. I stopped running because I thought my Thai boxing has my heart health covered. Wrong!!!
I found that a steady run before a muay thai class was a fast track to ridiculous fitness levels, I don't know the science behind but a steady state cardio workout followed by what is essentially a hiit workout was amazing
Yes. Dr Rhonda talks about "when you age..." but she's too young to really know what it feels like to have chronic joint pain/arthritis etc, or how it limits what you can do.
When i started CrossFit at age 45 i couldn't do a pullup because of serious shoulder issues, i had occasional back pain and it was sometimes severe as well as knee issues (could hike up, but not down a mountain). My joints have mostly improved/healed through gaining strength in the surrounding muscles. Fast forward 11 years.. i have competed at games 2x and done a lot of things i never thought i could do.. 100 foot handstand walk in competition, 36 bar muscle ups in a competition. Ran 2 half marathons in 1 week, one at a 7:39 pace (without running to practice).. Weight 200 lbs, age 56, long term damage, possibly caused by CrossFit, my wrist hurts and i haven't found a solution. What matters most in CrossFit or similar is that you have a coach who genuinely cares about you and your injuries and knows how to prescribe the right workouts/modifications. Some might be out for profit, but most care about their members.. It is some scary shit for sure when you have a lot of aches and pains.. Given what i know 3 to 4 hours in the gym, 30% resistance training ,30 percent HIIT or some form of intense exercise, 30% stretching. Either way.. no insult to anyone who is getting into the gym at whatever level they are comfortable with.. - I would agree that some of the motions that are done to get a better time on a workout are not ideal at all. Cheers.
all of the 90 plus people I know never exercised past high school yet were spry and healthy into their mid 90s. Who are these super athletes that are outliving anyone?
No sitting during the majority of their years. AND, we know 10% of the population simply has the genetics regardless of lifestyle to just live longer than the rest of us. X men if you will....
Your single, vague anecdote does not debunk what she is saying. We would need wayyyyy more info about “all” of these people you know in their 90’s who “never exercise”.
She has done a lot of deep diving on sauna therapy. Based on that, lecture in this area, I would say she is very familiar. She has a good amount on this topic on her website, other lectures etc
@@hollyhill1917 There are two different kinds of IR sauna heat sources, but I don't recall what they are called off hand. I have a Relax sauna, and believe me it gets very hot. Apparently she is not aware of this kind of sauna.
Download my free Cognitive Enhancement Blueprint - packed with my specific protocols for boosting BDNF with heat stress, omega-3s, and exercise: bdnfprotocols.com/
Here are the timestamps for the episode:
(00:52) Why "below normal" cardio may be a great starting point (for adding years to your life)
(02:47) The simple math of 45 days of life extension (per 1 mL/kg/min VO2max)
(02:54) Is there an upper limit to the longevity benefits of VO2 max?
(03:52) Why poor cardiovascular fitness is nearly as bad as a chronic disease
(04:32) Why zone 2 training may not improve VO2 max (for some people)
(05:47) Protocols for improving VO2 max quickly
(06:50) How to estimate VO2 max in 12 minutes (without a lab)
(07:47) What it takes to reverse 20 years of heart aging
(10:21) Blood pressure benefits of vigorous exercise
(10:51) The role of blood pressure in dementia
(11:09) The BDNF brain benefits of high-intensity exercise
(11:46) The signaling role of lactate production by muscle
(13:54) How training effortfully improves focus & attention
(14:45) Protocols for maximizing BDNF from training (HR training targets and duration)
(15:04) Anti-cancer effects of vigorous exercise
(15:52) Why shear stress kills circulating tumor cells - an experiment in three cell lines
(16:14) Why reducing circulating tumor cells likely greatly increases survival
(16:41) What if you exercise in short bursts all day long?
(17:47) Why "exercise snacks" are a crucial pre- and post-mealtime activity
(18:30) The best ways to improve mitochondrial biogenesis - and metabolism
(19:28) The mortality benefits of breaking up sedentary time
(23:58) Why the protein RDA is too low (and the flawed experiments that lead to that)
(25:00) How much protein is needed for muscle?
(26:49) Does omega-3 reduce muscle atrophy?
(28:22) Why we should lift for aging and to prevent the 8% per decade decline of muscle
(29:45) Is lifting heavy necessary for gaining muscle?
(30:47) What the sauna has in common with exercise
(32:27) Does the sauna enhance the benefits of exercise?
(34:26) How heat shock proteins prevent plaque aggregation & slow muscle atrophy
(36:05) Can sauna after resistance training boost hypertrophy?
(36:48) Sauna parameters (temperature, duration, frequency, & humidity)
(37:42) Comparing traditional saunas to infrared
(38:42) Are hot baths a valid sauna alternative?
(39:54) Audience Q&A
(40:02) Is EPA or DHA responsible for omega-3's effects on disuse atrophy?
(41:36) Are endurance athletes at risk for cardiovascular injury?
(42:40) What mechanisms are responsible for sauna's benefits?
(44:50) Is a sauna temperature above 200 °F too hot?
(47:14) My recommended sauna temperature & duration
Great presentation. Thank you! What about using an amino acid supplement? And do you have any remarks on the decline of taurine with age?
🎯 Key Takeaways for quick navigation:
00:40 *🧠 Importance of High-Intensity Interval Training*
- High-intensity interval training (HIIT) offers cognitive and mood enhancements in just 10 minutes.
- HIIT boosts cognition through lactate production, which influences neurotransmitterrelease like norepinephrine and serotonin.
- Studies indicate HIIT as a potent method for improving brain function and mood rapidly.
01:52 *💓 Significance of Cardiovascular Fitness for Longevity*
- Cardiovascular fitness, especially measured by VO2 Max, correlates strongly with longevity.
- Improving VO2 Max from below normal to elite levels can significantly increase life expectancy.
- Each unit increase in VO2 Max is associated with an approximately 45-day increase in life expectancy.
06:56 *💪 Best Practices for Improving Cardiovascular Fitness*
- The Norwegian 4x4 protocol, involving high-intensity intervals followed by recovery, is an effective method for enhancing cardiovascular fitness.
- High-intensity interval training (HIIT) is superior to moderate-intensity exercise for increasing VO2 Max.
- The 12-minute run test provides a practical estimation of VO2 Max for those without access to laboratory testing.
08:02 *🏋️♂️ Structural Heart Changes with Vigorous Intensity Exercise*
- Vigorous intensity exercise can reverse structural heart changes associated with aging, making hearts more malleable and akin to those of younger individuals.
- Ben Levine's study demonstrated significant heart structural improvements in sedentary 50-year-olds engaging in vigorous exercise.
- These findings underscore the profound impact of vigorous exercise on cardiac health and aging.
10:24 *🩺 Cardiovascular Benefits Beyond Heart Health*
- Vigorous intensity exercise significantly improves blood pressure, comparable to anti-hypertensive medications.
- Lowering blood pressure through exercise reduces the risk of dementia and Alzheimer's disease.
- Exercise's benefits extend to reducing circulating tumor cells, thus acting as a preventive measure against cancer metastasis.
11:18 *🧠 Cognitive Benefits of High-Intensity Exercise*
- Lactate, produced during intense exercise, plays a crucial role in enhancing brain function.
- High-intensity exercise triggers the release of neurotransmitters like norepinephrine and serotonin, improving focus, attention, and mood.
- Even short bouts of high-intensity interval training can lead to significant cognitive improvements, attributed to lactate's influence on brain function.
16:53 *🍎 Metabolic Health and Exercise Snacks*
- Exercise snacks, brief bursts of high-intensity exercise, improve metabolic health by reducing postprandial glucose response and increasing mitochondrial biogenesis.
- These snacks, integrated into daily routines, significantly reduce mortality risk, even in individuals who identify as non-exercisers.
- Implementation of exercise snacks offers a feasible and effective strategy for enhancing overall health and longevity.
21:16 *🏃 Importance of Avoiding Sedentary Behavior*
- Sedentary behavior, such as prolonged sitting, is an independent risk factor for health issues, including cancer.
- Incorporating short breaks of physical activity, termed "exercise snacks," can help break up sedentary time and mitigate its negative effects.
22:10 *💪 Muscle Preservation and Protein Intake*
- Peak muscle mass occurs around ages 20-30, with a gradual decline thereafter, leading to muscle loss over time.
- Skeletal muscle serves as a reservoir for amino acids, necessitating regular protein intake to prevent muscle breakdown.
- Recommended protein intake levels may need to be revised upwards, especially for older adults, to maintain muscle health and functionality.
28:36 *🏋️♂️ Benefits of Resistance Training for Aging Adults*
- Resistance training is crucial for maintaining and even recovering muscle strength and mass in older adults.
- Even short periods (8-18 weeks) of resistance training, one to three times a week, can help regain lost strength from years of inactivity.
- Older adults can benefit from resistance training with lighter weights, as long as the effort and volume are sufficient, offering a safer and effective approach to muscle preservation.
30:56 *🌡️ Deliberate Heat Exposure for Health*
- Deliberate heat exposure, such as sauna use, induces physiological responses similar to moderate-intensity aerobic exercise, including increased heart rate and improved cardiovascular function.
- Sauna use, along with exercise, can enhance cardiovascular fitness and other health markers, offering benefits for both active and less active individuals.
- Heat shock proteins activated during heat exposure play a crucial role in preventing protein aggregation, potentially slowing muscle atrophy and offering neuroprotective effects.
41:51 *🧬 Exercise Intensity and Elite Athletes*
- Elite endurance athletes, despite potential cardiovascular risks like coronary calcification, still exhibit lower cardiovascular death rates compared to non-athletes.
- Coronary calcification risks may be relatively lower even with higher levels among elite athletes.
- Endurance athletes demonstrate unique physiological adaptations that contribute to their overall lower risk of cardiovascular mortality.
42:48 *🧖♂️ Finish Saunas vs. Infrared Saunas*
- Finish saunas and infrared saunas both provide benefits through mechanisms such as increased heart rate and elevation of core body temperature.
- Finish saunas, operating at around 174 degrees Fahrenheit, offer robust benefits, including improvements in cardiovascular fitness and reduced dementia risk.
- Infrared saunas work differently, requiring longer durations to achieve similar benefits, and may not provide the same cardiovascular improvements as traditional saunas.
47:20 *🌡️ Optimal Sauna Temperature*
- The ideal sauna temperature typically ranges around 174 to 180 degrees Fahrenheit, with personal preferences varying.
- While some may prefer temperatures up to 190 degrees Fahrenheit, caution should be exercised to avoid exceeding 200 degrees Fahrenheit, as it may lead to adverse effects.
- Maintaining a temperature range below 200 degrees Fahrenheit appears to offer optimal sauna benefits without unnecessary risks.
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Doing the lords work 🙏 lol thanks !
@@claraschronicles8428 Hi, the summery is generated by HARPA AI. :)
@@claraschronicles8428 Imagine that.
Great. tks
Thank you so much 💓
Great discussion. Unfortunately, most people don’t understand the improved quality of life for much longer we gain from working out hard consistently. Longevity is one thing but, how well you live during that is very important
Agreed... it's the quality of that lifespan that counts...
Health span all the way
so i just went to the gym 2 times, for the first time in years and years and years. Im pretty fat and struggle with putting my shoes on, and JUST after 2 days, of 5 mins on one machine (moving around like a sloth) and 5 mins on another (totaled 1.5 hours in 2 days) I found myself putting my shoes on with ease after the 2nd day. =D that's some fast improvement
Yup. Your body is getting what it needs when you go to the gym!
Lets GO!, i always feel like oh no i have to go to the gym zz, but when i drag myself and eventually go and finish my workout or even mid workout i get the pump and i reallly thank myself for going i feel happy and goooooooood
Your transformatin will be more groundbreaking than others.
Great job! Keep going back!!!
I started working out in 2009, it is so empowering & if you stay with it you will be amazed with how life changes for the better
Also kudos to the tech crew by the way, awesome audio quality for a live presentation!
Idk about cross fit training but after i finish my workout i do 5-10 stairs climbing on machine and i tell you that my heart is going nuts! And when i adapt to the speed, i will increase it week by week. After that i will increase the duration from 5-10 to 10-15 and so on. This is the best and the safest cardio exercise ever! 🎉
Such a great conference... So much information I just love this Dr Rhonda Patrick's TRUTH~ SHE IS THE BEST~
ty for doing the work you do and getting the information about health out there for the masses.
This is one of the reasons I subscribed to her channel , love Rhonda's pure content.
I listened to your talk at CrossFit 3 times!! It is not easy to be 80% of heart rate for 30-40 mins... i do 60 min boot camp and circit clases my heart rate in that zone is 10min or less total. I would appreciate if you have any exercise/workout examples...i know it all depends on individual...Thank you
My practical takeaway is that for high-intensity cardio work, the Norwegian 4x4 method is an excellent research backed protocol. The study you mention just gives us a frame of reference for increases in circulating BDNF in association with a measure of intensity, but I don't think it's useful to extrapolate as a prescription.
To learn more about intensity work, listen to my interview with Dr. Martin Gibala at: foundmyfitness.com/episodes/martin-gibala
@@FoundMyFitness Thank you so much for replying!! Truly appreciate it. I listen/watched Dr. Martin Gibala interview 3 times! Because of the interview, I started 4x4 protocol. I will watch again. Your channel is one of my most trusted source. So thank you I am doing broccoli sprout because of your information as well.
A spin class will set you where you want to be once you know your average watts you can maintain
@@HSLSFirstThank you!!!
I do all these things. HIIT, zone 2, exercise snacks, sauna, cold plunge, resistance training…I’m 50 and I still feel like I’m 30. Of course I also eat clean 80% of the time.
Thank you very much. Very informative
Thank you so much for the cancer info. Battling lung cancer although I’ve never smoked & have exercised all my life . 🙏🏻
Google: 'cancer as a metabolic disease'
www.ncbi.nlm.nih.gov/pmc/articles/PMC7505114/
My friend's mom has slowed the progression of her lung cancer for the past 3 months by taking ivermectin.
I loved Rhonda in that movie she did as a kid where she threw that boomerang that cut the fingers off the wasteland guy.
Great movie
37:01 it's 20 minutes per sauna session or per day ? e.g do people stay 20 minutes or 10 minutes * 2 ?
edit: right after she mentions 20 minutes continuously
Wife from Ukraine.
Sauna is big with her
Isn't there reverse causation because only healthy, mobile, non-diseased people can engage in the vigorous exercise needed to increase VO2 max? So are we just saying that healthy people live longer? The authors of the discussed study admit that they don't know: "The degree to which high CRF preselects patients with lower mortality vs causes a reduction in mortality is not discernible from our study."
If we do the regular intense exercise then we can Become mobile, non diseased, healthy individuals
The most longevous person I have had notice of was a russian man who worked in agriculture every day (low load , low intensity) and had to climb a hill on the way to work every day. Most longevous people belong in the older times. None of which seem that developed activities that would match these modern theories about longevity, yet their testament remains. Most of them were not even that active but had lived an active life with peace of mind and eat moderately. Its amazing how many theories and relationships we can articifially conjure up to explain something that was quite common back 200 years ago when deaths were mostly by infections.
It is very possible that that same man would have lived even longer if he employed some of the strategies recommended in this new research. It is also likely that he did hours upon hours of low intensity manual labor each day, given the nature of agriculture. It is very difficult to recommend something like 5+ hours of exercise per day to a modern-day adult in a metropolitan area. Dr. Patrick's guidelines are realistic and actionable, that's why they're notable.
@@TO-il3vc I know Rhonda personally and respect here. BUt the voice of science is not always the voice of realism. Science has for the past 80 years had to reword and take down enourmous amounts of its claims and hyperboles. Its scientism dressed in robes of enthusiasm. Reality teaches us differently. There are physiological limits to things, age is one. One variable cannot overturn a complext and philosophical mistery such as ageing and death. We were created for a garden for hours of activity....the benefits of that have never been replicated my a few hours of intense training in any machine. The model is the best we have, but our society has built many other ways which quite don't make it ....Therefore there is no one alive that can say," I implemented this theory" and here I am , 100 some years old. So , its good to ground ourselves in the observed past and in truth (ALETHEIA)
@@wiltonpt1 i agree that humans are built for endurance rather than short bursts of high intensity activity, however i think its hard to measure and test such long periods of activity over so many years, thats why we don't hear about the benefits of low-intensity long-form exercise routines. Like i said above, Dr. Patrick's advice is actionable - something a normal adult could actually do. Most normal adults sitting at a desk for 9 hours a day simply do not have the time to do long-form exercise routines. I would also like to point out that what a human perceives as "realism" is merely in the eye of the perceiver. Perspectives, imperfect senses, biases, and emotions can all cloud that "realism". Science removes that subjective eye and makes things concrete.
@@TO-il3vc I fully agree that exercise programs are necessary , actionable and mitigate the damage sustained by excessive inactivity and lack of physical stimulation. I don't argue the point. Adaptations in many exercise modalities are lost rapidly, and it requires keep doing this beyond retirement age, which also is not realistic for some. Exercise is also number 1 risk for MSK injury. As far as reality, the word in greek says it all. We don't build or imagine. Maybe in the perceptural world things can be argued but in physical fitness , number of years healthy or degenerative agains we don't get to pick our prefered reality. The word in greek is the same for truth. There are not Two truths regarding the same observable phenomone. We can still argue causality or other dimentions. People lived long lives back in the days.
Your claim is provably false. Life expectancies have increased over time, not decreased. A properly run scientific study is not "artifically conjuring" something up. Infections were but one of the many ways to die young 200 years ago. You neglected to mention disease, famine, war, death during child birth, etc.
right on, RP! i know a shitload of Sardinian Centenarians who optimize protein intake, incorporate HIIT, partake in exercise snacks and savored super sauna sessions. so you know it's good!
and my 93 y.o. Uncle Clyde was always doing intense shit like fishing & playing golf!
Thank you so much for this awesome presentation!!!
The issue in Australia is the saunas are rare not very common and the leisure centre will charge copious amounts of money to use the sauna. Some gyms have them but the membership is slightly higher. With the cost of living not very likely we will be able to have access to it here. I do have hot baths.
Hot showers.... cold showers.
Get a sauna blanket
We need to pump the brakes on this obsession with VO2 max & HIIT until there's some interventional data showing causality, lest you make the exact same mistake as people who think improving grip strength will increase lifespan. Yes, both VO2 Max and grip strength are highly correlated to life expectancy, but it's possible (I'd say likely) that they're both just markers of overall good health, as opposed to causal (ie: healthier people have stronger grips, and only people that are already healthy can achieve a high VO2 max.)
But then you have the study showing improvements in the heart with a 2 year intervention. This suggests you get some benefit from exercise. That wasn't specifically about VO2 max, but it was most likely relevant to longevity.
@@myrtoashe Yes, we know exercise is healthy. The question is whether high intensity training *specifically* has longevity benefits above and beyond other forms of exercise. And that's not something that has yet been demonstrated (to my knowledge.)
i prefer HIIT because it's fun
@@luzaguirre2830 Cool story.
🤓@@scottk1525
Thanks!
So can we extrapolate from this that working out, outside in the heat of a 90 degree+ summer day would create similar results?
You’re awesome, Dr. Patrick! Thanks for the fantastic episode
HIIT 3 times a week has been great for me. But, I think longevity may have more to do with "what to avoid" rather than "what to do.". And genetics.
I kept hurting myself in crossfit.
I saw a UA-cam which cited numerous studies of resistance.training and high protein diets compared to normal American diets and said there was no difference in the resistance training
results between those with a high protein diet. She explained that the normal American diet has enough protein to achieve equal results to high protein diets.
Hi, great presentation. I always hear about the protein intake 1.2 or 1.6g/kg but my question always is how do I know how much protein is in the actual portion of chicken, salmon, cheese etc or even the vegan protein that I am eating? and how much of that protein is actually processed and utilized in my body??
So basically if I eat 60gr of chicken breast, or egg, or salmon, or vegan whatever am I eating and processing 60 gr of protein? and if not, how do I calculate the intake? It will be great if you coud clarify that 🙂
How you calculate the increase in the life expectancy?
I am 70 years of age fit and healthy touchwood ,and my grandmother llived to be 98, I listen to the bullshit that you regularly spout and it brings a smile to my face . Have a good day.
Very interesting. It is a shame this doesn't start from the beginning. I originally listened on Spotify but wanted to share it with someone.
This is excellent, thank you.
Awesome!...TY LOVE DR RHONDA
Thanks so much for the excellent information! I better get back in the gym…
What about a HIIT protocol alternatively known as boxing :) 3 minutes high intensity highly coordinated movements (also known as combinations :) ) with 1-2 minutes pause - known as a riund. a boxing workout usually consists of at least 6 rounds, but most often 8 to 10.
any studies on that?
Its ideal.
Regarding muscle preservation & RDA for protein intake. Does body fat come into play? If 2 people have the same amount of muscle, but one weight 30 lbs. more because of additional adipose tissue, does the person who weighs more still need to consume additional protein?
It’s typically recommended for overweight/obese individuals to use their estimated lean body mass for protein intake.
Thank you very much!
What about doing I HIGH INTENSITY WALKING - will that improve aerobic fitness, similarly?
Yes. Walk as fast as you can, then slow to regular pace for few minutes, then as fast as you again, etc.
Please, Dr Patrik, how can I get your opinion on nutritional yeast? Is it good? Is it good as protein source?
Half the population is above normal in VO2 max?? The American population or the fitness\fitness community??
Out of curiosity, I looked up some statistics of Alzheimer cases per country and strangely, Finland, famous for its sauna culture, came out worst with 54.65 cases per 100k. Could it be too hot saunas? 🤔 I also found an article that attributes this higher incidence to various environmental factors 🤷
How long does it takes for the fast twitch fibers to recuperate
does blood flow restriction training have the same lactate benefits as hiit
Practice Tai chi is a good alternative for elderly and those who are recovering from sickness
Exercise to increase in heart rate, to exhaustion.
Working up more exercise.
Why did the video cut out her demonstration of an “exercise snack”???
sure want to sprint going to work so I can be sweaty and flustered.....
Hooooooraaaawr !
Thanks Rhonda ! 😃
P.S.& N B. Isn't it OBVIOUS why you should not go into a sauna that is more than 200 degrees Fahrenheit - specifically, 212 degrees - the boiling point of water?
Since your blood is mostly water, won't it make your blood boil and therefore - kill you?
There are no crossfits in the blue zones.
⭐️⭐️⭐️⭐️⭐️⭐️
So hot tub and baths are equivalent to saunas? That's great news, as most of us might not have daily access to saunas
What about the benefits for ice bath or Cryo therapy related to longevity?
Crossfit and longevity….😂, those 2 words are completely opposed.
Gold
Six days per week followed by sauna and cold plunge. Hungahwah!
Hmm, hot bath at 104 for 20 min is good and helpful, but 140 for 20 in an IR sauna not enough. Hmmm.
My parents, parent in-laws, the late Queen Elizabeth did not sprint, HIIT, RT, yet lived approx 90s...maybecthe turtle not the hare wins.🐢🐇
Or maybe their genetics played a big role ? It’s always said that you can’t choose your parents & if they live into their 90s & are still physically & mentally fit, then offspring have a good chance too
Stay inactive and see later if you will last into your 90’s limping with a walker. I rather workout hard to increase my chances.
@@HSLSFirst I wasn't referring to inactivity but the longevity of people not doing HIIT, more the middle ground. Cancer, blood pressure, T2D, dementia are definitely worth the huffing and puffing.
Hey @FoundMyFitness Dr. Rhonda Patrick. Can going into a Sauna detox your body from Glyphosate???
how come nobody talks about steam rooms is it the same effect as the sauna
Does it get as hot?
what about normal weight lifting type of exercise in the gym? not cardio
Strength training grow muscles and prevent sarcopenia but cardio/HIIT will improve VO2 max and your capacity to run, climb stairs, cycle, play with your kids/grand kids, and practice many other sports/activities that require combination of strength and cardio
How can young people talk about longevity, They never had experienced how to live longer. I am 86 yrs old male, I can say as a matter of fact not a pigment of my imagination, that I have reach this age by doing my own exercise. I put emphasis on brain stimulation, socializing, and life enjoyment. No strength training, no weight lifting, etc. I don’t know what VO2 Max is.
Being unfit is as bad as being diseased. Lift heavy, don't kid yourself. There's no easy way.
I would say there's a bit more nuance to lifting though, unless you're an athlete there's little reason to risk injury doing even 80-90% 1RM squats and deadlifts when you can just do more low weight high volume work and most likely get the exact same health benefits and closer to zero injury risk. Or even just do a bodyweight regime.
Genetics is the biggest factor in longevity
Thats funny.
nope.
Death certificates don't say "low VO2 max" as the cause of death. What were less fit people actually dying of, and why isn't that mentioned by the study?
Such precise claims. Your
Methodology/rigour & numbers sited must be taken with a cautious lump of salt. Good intentions from this scientist tho!
Glad Patrick is dying on the higher-intensity hill. I think the evidence will mount over time, and in hindsight, this position will look better and better.
ALL exercise is good, and varying exercises and intensities is excellent. That being said, it's VERY LIKELY true that motivated reasoning tends to guide is to things that feel 'easy' but promise outsized results. Yoga comes to mind.
Again, ALL exercise, including things like yoga, is good. But there's an opportunity cost to doing nothing but lower-intensity work, and I'll bet that cost is relatively large. Happy she's proselytizing on this one!
I run and lift multiple days a week and doing yoga really helps me feel "good" and relaxed afterwards. Especially in my lower back.
@@TO-il3vc Ha! Same here. We're onto something.
I do Orangetheory (sort of HIIT), a few lower-intensity zone 2 runs, Olympic weightlifting and powerlifting (I compete in both), and flexibility/yoga on recovery days.
I'm definitely less injury-prone than I was in my 20s and 30s as a competitive athlete.
Watching Dr Rhonda over the years and seeing her age like the rest of us just shows you can do everything right but we're all just fighting losing battle with time.
Bruh you think she’s gonna stop aging? The whole point is healthspan and having a high quality of life as you age 😂
@@lisakoontz7527 all that for an extra few years in old age when everyone you know is already dead lol
This has new information about reducing the chances of cancer by 70%
Would like to know what is realistic for 70
Do moderate exericse regularly, and high intensity once every couple of weeks. Because she's so obsessed with HIIT, she makes it sound like that's the only exercise you should do, but that doesn't work for us old-timers. Rhonda considers 50 to be old age, but when you're 70, 50 was the good old days when you could do anything LOL For high intensity session, I still do 20 minutes of regular moderate exercise to get warmed up, then maybe 10 minutes of intervals (30 secons of all-out effort, then 1 minute rest) then 5-10 more minutes of low-inensity to cool down.
If I wasn't pushing myself, no way I could get lower blood pressure and sugar levels
She is absolutely right.
My labs are proof.
@@jamesgordon8867 Keep doing what's working for you!
Push as hard strength/cardio/HIIT as it is sustainable for you 5-6 days/ week. The more fit you are the more you can push. If you start from total sedidentary, you must start slowly just a few days per week and increase from there.
Some here have mentioned they know 90+ year old people who never excersized past highschool and are healthy and spry...
My Dad died a few years ago from covid. He was 100 yrars old, and if not for covid would still be alive.
He never intentionally excercized, but loved being active.
I believe in what Rhonda is teaching.
I have a friend who is 64 years old, 40 lbs overweight, borderline hypertension. We are just starting to ride bikes together. But, I think if she does not make healthy changes with more excersize. Her life expectancy around 10-15 years more.
With weight loss and increased exercise she could add 5-10 years easy.
We who are saved Christians will be raised together with Jesus Christ, and enjoy eternal life with Him forever!
Those without this hope, only can hope to live longer in this life.
Tmao?
What about taking CREATING SUPPLEMENTS to maintain an increase muscle mass as you get older?
What's the SAFE way to take Creatine, while you have caffeine in your blood?
Dr. Rhonda Patrick is neither an exercise scientist nor an endurance athlete. Low intensity or low heart rate training is superior to higher intensity training provided time is a non issue. 2.5 hours/week is not sufficient time for low intensity training. It needs to be at least 5 hours/week. High intensity training leads to burn out and injury. Follow Floris Gierman’s UA-cam channel for better information.
What if it's relatively easy for me to do 80% of my max heart rate? Why shouldn't I do that?
I typically like to finish my lower rep weight training for legs with a set of 20 rep squats or leg presses. That's difficult and raises my heart rate. When I go to the bike after this, I can easily do 20 minutes of 80% max heart rate. If anything is going to injure me, it's my low rep (4-6) heavy squats. 80% of max heart rate on the bike almost feels like a cool down (I'm not saying I actually cool down, it's just easy) regarding effort. I'm 60 years old. My max heart rate is at least 180 bpm. I try to keep my bpm over 150 for twenty minutes.
@@jakubchrobry3701 so basically there are different methods for low heart rate training such as zone 2 or maffetone method. The maffetone method is 180-age for the top end of your goal heart rate. For your age, your goal heart rate is 110-120. If you can be in this heart rate zone for 10 hours a week (and the more the better), you’re going to make incredible progress. The top athletes do this. I recommend base building with this for 6 months before including any high intensity (at which time you can do the 80/20 rule with 20% of exercise being high intensity). It’s good to have a goal, so try a marathon or half marathon. Occasional high intensity training isn’t superior to low intensity training. The study she presented is disgraceful.
@@jakubchrobry3701 To answer your question, 80% of your max heart rate is too hard on the body to be done for long periods every day. Try to find a pace that gets your heart rate up and that is enjoyable and go for longer duration.
No. Not true. It depends on the person to person.
Crossfit and Health can't go in the same sentence.
why is that?
what is VO2 and fir what it serves
Heart rate goes up with lifting weights
As devil's advocate, where is there any comparison between the length of time spent performing arduous exercise versus the length of extra life gained? In other words, why is this worth the time and effort?
Exercise will improve your current quality of life, that's why it's worth the time and effort. For example just the release of endorphins from exercise will make you feel better than if you didn't do anything.
This is the difference for a person later in life being able to do whatever they want whenever they want without being limited by their physical capacity’s but only by their technical skills. My wife started surfing at 58 and rock climbing at 56 motivated by my son in his 20’s
what the heck is an exercise snack? sounds contradictory to me?
HIIT is mostly anaerobic. Low to medium steady state cardio is way more aerobic. I stopped running because I thought my Thai boxing has my heart health covered. Wrong!!!
I found that a steady run before a muay thai class was a fast track to ridiculous fitness levels, I don't know the science behind but a steady state cardio workout followed by what is essentially a hiit workout was amazing
Crossfit messes up with your joints. The stuff they do is atrocious. Id stick personally to resistance training
Yes. Dr Rhonda talks about "when you age..." but she's too young to really know what it feels like to have chronic joint pain/arthritis etc, or how it limits what you can do.
When i started CrossFit at age 45 i couldn't do a pullup because of serious shoulder issues, i had occasional back pain and it was sometimes severe as well as knee issues (could hike up, but not down a mountain). My joints have mostly improved/healed through gaining strength in the surrounding muscles. Fast forward 11 years.. i have competed at games 2x and done a lot of things i never thought i could do.. 100 foot handstand walk in competition, 36 bar muscle ups in a competition. Ran 2 half marathons in 1 week, one at a 7:39 pace (without running to practice).. Weight 200 lbs, age 56, long term damage, possibly caused by CrossFit, my wrist hurts and i haven't found a solution. What matters most in CrossFit or similar is that you have a coach who genuinely cares about you and your injuries and knows how to prescribe the right workouts/modifications. Some might be out for profit, but most care about their members.. It is some scary shit for sure when you have a lot of aches and pains.. Given what i know 3 to 4 hours in the gym, 30% resistance training ,30 percent HIIT or some form of intense exercise, 30% stretching. Either way.. no insult to anyone who is getting into the gym at whatever level they are comfortable with.. - I would agree that some of the motions that are done to get a better time on a workout are not ideal at all. Cheers.
Doesn't crossfit reduce life quality?
all of the 90 plus people I know never exercised past high school yet were spry and healthy into their mid 90s. Who are these super athletes that are outliving anyone?
Right, but they did move all day. Shepherds, gardeners, etc.
No sitting during the majority of their years. AND, we know 10% of the population simply has the genetics regardless of lifestyle to just live longer than the rest of us. X men if you will....
“All the people I know” is anecdotal evidence and not scientific.
“Spry and healthy” let’s see some lab results. Pretty vague terms 😂
Your single, vague anecdote does not debunk what she is saying. We would need wayyyyy more info about “all” of these people you know in their 90’s who “never exercise”.
CrossFit is k own for injuries. Big time! It’s NOT a pathway to health for most because people end up quitting due to injury
CREATINE not CREATING
It’s not that hard.
FIRST
sauna, nuh
Exercise by butt off for only five more years? Nah.
wishful thinking mostly
Did Joe Rogan disown you for supporting vaccines? His loss!
I don't think she is aware of the different kinds of IR saunas. Some of them are very hot. Can't recall offhand which kind it is.
She has done a lot of deep diving on sauna therapy. Based on that, lecture in this area, I would say she is very familiar. She has a good amount on this topic on her website, other lectures etc
They don't get hot enough,same as steam rooms
@@hollyhill1917 There are two different kinds of IR sauna heat sources, but I don't recall what they are called off hand. I have a Relax sauna, and believe me it gets very hot. Apparently she is not aware of this kind of sauna.
🐐