The BEST Exercise to Lose Abdominal Fat AND Live Longer - Dr. Rhonda Patrick Explains
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- Опубліковано 11 чер 2024
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The Best Exercise to Increase Lifespan | Dr. Rhonda Patrick
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Timestamps ⏱
0:00 - Intro
0:28 - 20% off Bubs Naturals
1:44 - Vigorous Intensity Exercise
13:00 - Cardio & Muscle Loss
15:30 - Benefits of Lactate
28:08 - Glucose Sparing Effect
34:04 - How Important is Rest During Interval Training
39:24 - Rhonda's Exercise Protocol for Longevity
45:09 - Producing BDNF via Exercise
50:34 - Training in Heat & Sauna
1:01:35 - Where to Find More of Rhonda's Content
Incredible news, 30+ years younger heart, I’m a 76 year old former pro ski racer who for the last 10 years has been working as a pedicab( bike taxi) operator, pedal power only, no electric motor, in SanFrancisco. Usually 2+ mile surges pulling up to 1200 LBs(5 people) to fisherman’s Warf or Union Square or doing surges for Warriors and Giant games. The cardio is definitely level 4 status + the random events thrown at you in the form of avoiding pedestrians, a plethora of electric scooters and other devices including Uber and other vehicles, this tests all of your senses to be as efficient as possible, leading toward greater Brain plasticity. Thanks for reaffirming all that I’m doing, I had an idea this was helping me stay younger and now the science is catching up.😅
Wow! I’ll bet you can eat all you want😂
damn.... I know people your age that can hardly walk. Incredible. well done. you doing testosterone therapy?
Good grief!
fumes?
Hell ya bro. I loved pedicabbing in Vail last summer and winter. Really helped with quad endurance with my tele skiing.
What I appreciate about the host is that he doesn't speak or interrupt excessively ,love u quite man :)
The Non-Responders are due to mouth breathing.
Vigorous exercise is NOT the key element. It's the "Metabolic Cellular Processes" that increases your VO2 max.
Vigorous exercise triggers the metabolic cellular processes because you increase load on your cells and the cells requires O2. By over supplying O2 in your blood through mouth breathing, you're not changing the cells functionally of O2 uptake. (And also the nitric oxide levels which aids in oxygen uptake or not. etc...)
By decreasing 02 (through nose breathing of holding your breath), your cells learns to work more efficiently to uptake with what limited 02 in your blood. You improve the metabolic cellular processes. Swimmers, Divers and Sherpas have a higher VO2 max due to the need for cardiovascular efficiency. And we have evidence that its not vigorous exercise because if you move to the mountains/higher elevation with lower oxygen, even these non-responders will improve their VO2 max, simply by living in lower oxygen environment.
Vigorous exercise is GOOD for various things and is also important to do. Do vigorous exercise twice a week to keep your muscles/nerves/fascias/lymphatic/etc in good working order.
But for VO2 max improvement for efficiency; take up swimming, diving, live up in the mountains, or run/jog while breathing through your nose only, or practice holding your breath on a daily basis.
Thanks for this valuable information. Does Wim Hof help? Does it help to do exercises while holding your breath for a minute or as long as you can? And train to be able to hold your breath longer?
Good intel. Thanks for sharing. Look into Mewing. Rockefeller Medicine is doing everything they can to ruin him for harming their profit model (my perspective).
Mewing includes breathing through the nose as much as possible, and should improve one’s jaw structure to facilitate easier nose breathing.
Mouth breathing is bad for a number of reasons, including dental health and autonomic health.
@@martinepeters9891 yes, Wim Hof, would be VERY beneficial. But at the end of the day we ALLLL need to do whatever is necessary to eliminate mouth breathing. Such as “Breathe Right” strips (or something comparable) and mouth taping.
So the magic sauce would be 3-5 rounds of Wim Hof Breathing before bed then mouth taping and nose dilators and you’re greatly improved.
I thought nose breathing produced NO and conditioned the air for a significant increase of O2 uptake by your lungs. If I remember correctly it’s something like 20-40% more uptake of O2 via nose breathing vs mouth breathing.
Very good point. It would be good to get Rhonda's thoughts on this.
That’s a massive improvement in cardiac health! 2 years of work to reverse 20 years of cardiac age is incredible.
Glad Dr Rhonda differentiates between professional athlete and others. I request more clarity in age groups including 70 plus who do not have history of extensive cardio or intense exercise background. The reason is that around 60 years the desire & search for “ longevity “ becomes top of mind. Selfish but most in population are on correcting their younger past because still the medical industry has not mainstreamed “ metabolic health”. Only now & since youtube we are getting “real knowledge “.
So, 7 minutes is all you need. Why does it take over an hour to explain it?
What a blessing it would be to have a partner that can speak on a subject for 10 minutes straight, but also listen and understand you when you're the one speaking on a subject for 10 minutes straight.
Dr. Patrick is great, but this has a click bait description and thumbnail. Not once in the hour long conversation does she mention "abdominal fat" or do this 7 minutes a day. Down vote for misleading. Watch Dr. Patrick on credible podcasts, not this guy.
Thanks for saving me from wasting my time
Except this is not her video it’s his and he probably titled it.
@@Scottlp2Read the last sentence of the comment. That’s exactly what he said.
Thanks for the heads up. I’m moving on and lot wasting my time
Thanks: I'll quickly move on 😊
I love these interviews you are doing, loving them. Nice range of views.
I noticed and appreciate the range of views in the guests as well. Science is all about Exactly this ..puzzling and observation 🤔. I got bored with channels I used to like that got a little tunnel vision and cultish. 🌷☕❤️💪
If you walk into hot saunas, cover your head. I do saunas and steam rooms for 40 years now. People in Eastern Europe use wool hats to protect their brains. I prefer to soak a towel in cold water and this protects my brain really well, no headaches whatsoever. In my experience depending on how I feel I regulate how much time and what temperature I am staying in. I usually use steam room at around 115 F more often than sauna, as it seems to relax my muscles and contributes to recovery better than sauna. As a rule, I always counter heating up cycles in steam room or sauna with cold plunge. I would not recommend to stay in sauna or steam room for longer than 10-15 min and instead cool down and go in and out in several intervals. I have been to saunas with temperatures reaching 245 F and certainly not many ppl would enjoy that. The typical temperature where it seems to be common where I go to is around 230F in the hottest sauna. However, we have 3 other choices of 212F, 185F and 160F. The 212 and 230 by far the most popular. I am using steam room and sauna once a week most of the time. This routine I have been maintaining for more than 10 years now.
Not reading all of this
I thought it was among other things!, benefiting the brain..now we need to protect brain!
Yeah, it seems intuitive that evolutionarily there would be no benefit to anything above natural Earth temperatures. If you can get burns above 140°F for too long, or that fact that our bodily fluids would start to boil above 212°F…what’s the point of super high temperatures? More isn’t always better.
Watching from Gambia West Africa where it’s been 39 degrees for the last 2 weeks. Usual temperature is over 30 degrees. Was happy to hear training in intense heat is beneficial as I sweat it up on the daily. Definitely going to add 1 session on 4x4 high intensity to my training for the heart and cognitive benefits. This is gold standard content. Thank you. 🎖️🏋🏽♂️
Hope you get enough Salt..Magnesium
Im starting my bicycle trip in the heat of costa rica tomorrow! Looking forward to sweating. I have lots of electrolytes.
Sounds scorchio 🌞 🌴 🍹 💪🙂
Greetings from the very cold Netherlands 🇳🇱
Thomas DeLauer is, at this point in my weight loss journey, one of my most respected youtubers. No click bait and scientifically backed information explained concisely FROM THE BEGINNING OF THE VIDEO. This one is life-changing. Thank you!
No click bait? Lol. This had nothing to do with the best exercise for losing belly fat.
and the best he is able to change his mind when it makes sense. LOVE THAT
Lol! Chat GPT summary goes: The emphasis is on the overall health benefits and anti-aging effects of certain types of exercises, like moderate-intensity endurance exercise and high-intensity interval training (HIIT), rather than targeted fat loss in the abdominal area.@@valerie4975
Not saying there is anything wrong with it, but the title and thumbnail for this specific video were 100% clickbait 😂
Yep, 1:0210 video to learn about a 7 minutes a week exercise.😂@@williesantos22
Thank you for your work Thomas 🙏🏽 been following you over the past decade - your help is much appreciated 😌⭐️
@AtoZandbaLol you’re coming across as being desperate! You know there are such things as dating apps, right?! Besides, I’d bet Tiffany is already locked down!
Yeah, but the real question is, would she date Thomas? Does he have a chance?@lennygarrison6836
Amazing Interview! Such invaluable information! Thank you!
### Key Takeaways from Dr. Rhonda Patrick's Discussion on Exercise for Longevity
1. **Vigorous Intensity Exercise for Longevity:**
- Vigorous intensity exercise is essential for enhancing cardiorespiratory fitness (VO2 Max), which is directly linked to increased life expectancy.
- A high VO2 Max can extend life by nearly three years, emphasizing the importance of high-intensity vigorous exercise in one's fitness regimen.
- Consistent vigorous exercise can reverse the aging of the heart by 20 years within two years and is beneficial for brain and lung function.
2. **Cardio, Muscle Preservation, and HIIT:**
- High-Intensity Interval Training (HIIT), especially on a bike, is effective for muscle preservation and can be varied with resistance to build muscle.
- HIIT is not limited to sprinting; cycling and other exercises can also be effective, offering a significant burn in muscles like the quads.
3. **Benefits of Lactate:**
- Lactate is a valuable energy source for muscles, the heart, and the brain, and not merely a waste product.
- It facilitates communication between muscles and the brain, enhancing brain function through increased levels of neurotransmitters and promoting neuroprotection.
- Regular high-intensity exercise leading to lactate production can reduce the risk of neurodegenerative diseases.
4. **Glucose Sparing and BDNF Production:**
- Vigorous exercise promotes the production of molecules like beta-hydroxybutyrate (BHB) and lactate, which improve brain function and health.
- For optimal health benefits, at least half of workout sessions should be of high intensity.
- Exercise, especially when combined with heat exposure (like sauna use), significantly increases BDNF levels, crucial for brain health and longevity.
5. **Importance of Rest in Interval Training:**
- Adequate recovery between intervals is crucial for maintaining maximal effort and improving VO2 Max.
- Resistance training should focus on metabolic benefits and efficiency in putting muscles under load, rather than solely on muscle trauma.
6. **Dr. Rhonda Patrick's Exercise Protocol:**
- Cardiovascular training is foundational, supplemented by resistance training aimed at muscle fatigue without necessarily lifting heavy weights.
- Incorporates HIIT on the Peloton and dumbbell training for resistance, emphasizing the role of high-intensity exercise in brain health and BDNF optimization.
7. **Training in Heat and Sauna Use:**
- Post-exercise sauna use can enhance muscle growth and improve sleep quality, while pre-exercise sauna use may deplete energy.
- Regular sauna use is linked to a significantly reduced risk of dementia, with optimal temperatures around 175-180°F (80°C).
- Replenishing electrolytes, particularly sodium and magnesium, after sauna use is essential to counteract losses through sweating.
Thank you.
❤
Much appreciated.
Lactate, glucose, and the Norwegian study were quite interesting. That lactate seems to be worth the effort because it's a gift that keeps on giving~
I sprint 2-3 times per week,and do daily full body workouts with bands outside and get good sunshine in the morning,eat healthy no alcohol I'm 53 and very defined and good muscle tone
I’ll always love going out into nature-
And pushing my body and mind.
So what do you do 7 mins a day?
Zone 3 cardio
I'm a master at it
Tv 😂
Exactly
@@Grandma188 yay i am reallly good at that - even for longer :)
Love your channel thanks for all your great info and everything you do🌸💯
Listening to this i think the best exercise is speed skipping. I often speed skip and it doesn’t matter how many times I do it. 5 mins after doing this my heart is racing
Interesting. How many times do you speed skip a day? Where can I find more info on how to speed skip? Thank you
@@marhee143g5 10 times minutes 3 or 4 times a week. If I run on the treadmill it takes a while to get my heart rate up now. But it seems I can never get used to skipping. Just think of the rocky movies, when he skips. Just like that. Or Americans call jump rope. Takes a few weeks to learn to skip super fast.
i used to jump to blue grass music… 30 minutes. a lot of fun
Do people living in the Bluezones who regularly live over 100 years have high fitness, do very vigorous exercises and high VO2 Max levels, I'm guessing not? These VO2 Max arguments for increasing longevity need to stop and more research needs to be done on what people in the Bluezones do differently that allows them to happily live past 100 years old with very little health issues, I don't think exercising like crazy to increase VO2 Max levels is the answer.
sun
I’m from Italy it’s a blue zone. The difference is they walk more, drink wine everyday , live to be 100 like my grandparents
These people are fitness nuts, they are never happy and the science changes every decade and they never stoop chasing.
Yeh the walking there is the key. Hardly anyone is overweight, even from all those carbs! 🤌 🇮🇹
Blue zones are a myth.
super interesting, a real mine of knowledge!!! thank you for sharing so much!
Kudos to this lady…but I agree with the posters who are saying it’s the good food and lots of walking and being happy that’s key, not the overarching obsession with SELF, regardless that it’s health related.
My grandmother lived to 97, had a horrible diet, no exercise, AND smoked unfiltered cigarettes for a long time. But she was happy! Sharp as a tac til the end, the reason she died at 97 was she fell and broke a hip and got depressed. Maybe some want to spend the $, time and effort to do all the constant “just perfect diet and exercise regime” but lose out on living lives of giving and joy with / for others is plain sad.
There’s always exceptions. Doesn’t mean everyone should just not care about their heath and be happy.
@@douglashadaway5114 care, yes. Let it take over your life, no.
Although it’s true that there are people that live long lives regardless of having unhealthy lifestyles. I can only say that I feel terrible and have a hard time living a happy life when my health holds me back from being able to have energy to keep up with my kids. Being unhealthy, overweight doesn’t feel good and definitely holds me back and also the pains that come with it.
fell and broke a hip means sarcopenia i.e. not enough muscle mass/general musculature. so absolutely she would have lived longer if she was stronger and had more muscle mass.
@@Thleta yes, but at 97 I suspect she wouldn’t be in jack la lane shape. She died most likely bc she was depressed, away from her home etc.
Thank you for having her on. She is so amazing, and I love the types of questions you ask her.
Being a recovering person of chronic illness, I can use low weights. I don’t think I’m doing what Dr. Patrick is stating? We walk on the treadmill for 5 mins just to warm up our bodies. I am recovering from 12 years of no activity whatsoever. My husband knows which muscles we are supposed to strengthen each time we go to the gym. While I’m waiting for him to do his reps, I’m doing beginning barre ballet exercises to strengthen my knees. (I studied and instructed classical ballet for 20 yrs of my life). I know I’m doing the best I can, but I don’t use any other aerobic machines. I am feeling stronger every time my husband and I leave the gym! My husband is amazed, considering the hellish condition my health was in. If feels SO good to feel healthier again. Treasure your health and be grateful. The opposite is a horrific, scary and helpless life. I wouldn’t wish it on my worst enemy…..if I had enemies, lol! Much love to all!🙏🏻💗💫🕊️ Oh, we just purchased Bob’s Halo MCT and look forward to using it! I feel it will be good for our bodies!
Good on you!! I'm beginning the same journey, and I'm excited for the changes you've been able to make 🎉
Though I can’t do this level of training, it is motivational to push a little more
That's why although I reduced my hours of cardio, because I was overtraining and it also affects my maingain slow bulk, I still do hit training a couple of times per week, and I can see that my VO2 max is very good since I could climb stairs or hike very fast without getting tired at all. Best
Always great to hear Rhonda share her knowledge!
Excellent discussion!
Thanks for this information.
Dr. Rhonda Patrick singlehandedly just took my appreciation of lactate to the next level - amazing. With this knowledge, my understanding of the importance of high intensity interval cardio, plain sprints, etc. will serve as a certain motivator to keep at it. I'm the biochemistry sports nerd that gets fueled by data and science, and this is exactly why I like Thomas' work here so much as well.
this is a random question from a random passer-by but would you agree that as creatine is lowering the lactate produced during the exercises, supplementing creatine ruins the benefits one would get via BDNF? ANyway, that's the reason I have never looked towards using creatine - it does other unnatural things as well
@@0626love It’s literally been researched more than anything other than caffeine. I didn’t realize it inhibited lactate in any way. Creatine is in meat, literally the healthiest thing you can eat, hard to imagine it’s the creatine. I tend to test low on creatinine, so I take it to keep from losing muscle.
My genes from my mom’s side caught up with my a few years ago. My overall cholesterol was 145, with low ldl, I had a 100% blockage in my right coronary artery. However, I have been a competitive cyclist, triathlete, lifter, CrossFitter for a long time. Doctors told me that I had grown significantly collateral circulation. It saved me. Hurray for vigorous exercise!
Great interchange!
THANKS for posting this vital interview with Dr. Patrick. Like her or not she is spot on. We exercise 6 days a week, combination of weight lifting, spinning class, sauna 3 times a week, & gymnastics (bars, tumbling, aerial silk class) and, on the trampoline, three times a week. We eat clean and buy and take high end food supplements I love high intensity exercises!!!! We have a garden and shop at the local farms markets, when necessary, since March 1980........................................... from the Ozarks, drinking ONLY fresh spring water daily, NEVER sick
How do you define "eat clean"?
Do your 'health' supplements include soft-gels, with industrial seed oils?
Would you know if fish oil is rancid in that packaging?
@@jamesalles139 We use Ted Broer, CEO of Healthmasters products based in Florida as well as Hipprocrates Wellness (based in Florida), too, products when needed!!!!! Liquid organic herbs, and we order Maine Coast Seaweed products are awesome. Stay healthy. No illnesses here
@@jamesalles139 There is no evidence that "industrial seed oils" are harmful to your health. There is lots of evidence that substituting "industrial seed oil" calories for saturated fat or sugar calories improves your health. As for "eat clean" I agree it is meaningless.
@@gordonv.cormack3216 excuse me?
There is NO evidence that "industrial seed oils" are safe for human consumption. I don't believe it is safe for the animals that we consume, either. I don't need a scientific study to inform me when I am eating well - in fact 'the science' has let us down for 4 generations.
I didn't say 'eat clean' was meaningless, you can't infer that - don't put words in my mouth, either.
My opinion is that eating clean is eating meat and the fat that comes with it from ruminant animals that is grass fed.
Anything else you want to eat is fine. Unless you determine that something causes you issues. Then, avoid that.
But do not attempt to govern my diet based on your religious beliefs.
you sound like a nut who is dying for praise.
I plan to be enjoying myself in the next world for a long time. So, after working hard at my profession I want to enjoy a lot of time in my retirement to do the many things I wish to and plan to do in this life. I’m 70 and I want at least another 25 years- or more as long as I’m not unhappy with disease and disability. I don’t want to be gypped from a FULL life. I’m working hard with diet, exercise and working now on sleep so I can achieve that goal. If I can do this until I’m a 100 or more that would be ok too. My mom lived to 85 and dad to 87.
I totally agree. I am 71 and am passionate about my workouts and doing what I can to feel like I am decades younger. I feel so wonderful. I incorporate a lot of cardio endurance into my weekly workouts and add high intensity intervals. In fact, at 71 I have started a virtual training group to do that. I offer high intensity endurance fun workouts. We are working towards an online “event” where we will see how much endurance with intervals we work up to doing in a single day. This podcast confirms that I am doing the right thing.
I love to watch Dr. Rhonda’s videos.
When we get older we should exercise more. The more the better and keep moving, doing something productive and useful at least to help ourself healthy and happy. A lot of things to spend time in a day. Retirement is a new chapter of our life that does not mean a stop of all activities. Retirement is the move from a job with obligations, responsibilities and scheduling, to a promotion job that allows us freedom of time, doing things we love and enjoy. It's a more important job taking care of ourselves that we had neglected during younger years. And it's also our great responsibility not to be a burden for family and our community. Don't let our old age useless , bored and sad due,to health problems, and the only way to keep us healthy and Happy is to take good care ourselves, be active and change our lifestyle to fit with the flow of aging.
Rhonda was great in The Road Warrior, loved the way she threw that boomerang when she was a kid!
Lmao!
I thought I had that eye. Spot on.
😆 🤣 😂 👍
lol 😂😂😂😂
Good stuff!!! Especially about lactate…very educational & interesting..:))
A jump rope takes much less space and is much cheaper than a bike. It also works the upper body. HIIT + zone1 + resistance training is the essential workout program. It sounds a lot for those who work a lot and don't have much free time, but you can actually do Zone 1 while workimg even if you have to be seated by doing the "soleus push up" (seated calf raises).
The soleus push up is a great zone 1 alternative to walking and can be done hours since the soleus muscle doesn't fatigue easily and the exercise lowers blood sugar very well.
For those who hate HIIT cardio, I suggest high.tempo dancing or any similar high intensity activity you like to do.
As for resistance training, a home gym is faster and cheaper that going to a commercial gym and you don't even need to buy anything if you lift object around you. I do recommend getting resistance bands though since they very safe, portable and cheap and can be combined with light weights to get hig resistance.
I love the jump rope training. So fun
Discovering an inability to sprint is a huge step in learning life, I never had to sprint since 30 but when I actually tried @ 48 when the brain thought is was routine and the body did not cooperate ... what a bummer !! So now I have to gradually re-adapt myself in order to get back an ability to sprint. Sprinting is not only good for heart health, but it can also be useful just in case of x. It took me 6 month to get an ability to do push ups (I never in my life did any push up earlier); so sprinting feels reachable.
Appreciate it, sounds like a plan!
This is generally a really nice discussion and Patrick is exceedingly knowledgeable on the subject...the ideal of pushing at 80% is a really good goal set, I think and can apply not just with aerobic but with hormetic style activities as well.
103 yrs. Robert Merchardo . Rowing champ ❤ ! Bryan Johnson, Dave Pasco etc. Eyes mind heart and soul wide open. NO FEAR !
Joining an organization like "Toastmaster" would be good to practice "smoothing out" our speech patterns. Especially if you are an educator like Thomas and Dr. Rhonda Patrick
what about infrared sauna? Is it beneficial?
In Peter Attia's book, Outlive....He says that tests show that Zone 2 training should make up the bulk of your cardio. HIIT should be done twice per week. If you are doing HIIT correctly, you will only be able to do it twice a week. I feel like this video is downplaying the importance of Zone 2 training.
At 65, Never athlete. I can't run on pavement without knee pain but in the grass alternating 50 yard sprints with 50 yard farmers sandbag carries in a lap style circuit with walking back to the start is maintainable for me with no injuries. During the walk back I alternate 5 reps of Dips, pushups, chin ups. My fitness meter shows max heart rate 172 bpm and maintain about 110 for 3 miles "approximately 12 laps per mile" with about 60 dips,pushups,chinups total for each, Rainy days are similar with rowing machine and Burpees. How does Dr. Rhonda suggest how to calculate your Max.
Google “Rhonda Patrick VO2 Mac”
I use Peter Attia's advice on 4-min intervals involving wattage on the bike.
Figure out your wattage during zone 2 training and increase it 33% for your 4-min intervals.
If you do your zone 2 at 135 watts, do your 4-min intervals at 180.
I also do 30-sec intervals all out with 4 mins light on a different day and average about 320 watts doing those.
Watt are you talking about?
I see what your saying... I was a track runner in my youth. I was a sprinter and our physique was the complete opposite of the long-distance runners. I had huge leg muscles... like a gymnist. Huge quads, bubble butt... and the distance runners were all lean to the point that some looked anorexic.
I like to listen to this while I train makes me do more reps. Doing leg lifts some some extra sets atm thanks 🙏
Life expectancy is wrongly used as the Longevity indicator, rather the quality-adjusted life year (QALY) and disability-adjusted life year (DALY) should be used. To put it simply, from VO2max low until the QALY and DALY there are many more indicators that take place until the LE
Whew 😰 I’m tired listening to this! Omg 😳 when does one have energy to live after so much intense exercise!? I work out 1 and a half hours at the gym 6 days a week doing intense resistance training and also walking a lot but I still need to clean my house, cook, work and just have energy to be happy w my family and now I have to add sprints too!!!!!? 😂 no. And I’m 59 and tired as hell… you can only exercise so much and I think a busy active lifestyle contributes to physical challenge… the muscle doesn’t know a dumbbell from a bag of groceries … idk. Seems like the stress from obsessing about the right way to exercise is more detrimental than just moving and staying busy w life… gardening and hobbies and cleaning and walking to the store or whatever… if you train too much then you’ll be too tired to do other activities… I can get lactate from shopping!!!! 🛒 lol! And don’t get me started w the correct nutrition… 🙄 zone 1, zone 2, zone 4, quadratic equation, keto. Vegan, hyperbolic, anabolic…it’s overwhelming thinking about the perfect fitness… but still I love ❤️ Rhonda’s knowledge, advice and expertise!!!!!! Thank you 🙏🏼 for keeping us motivated but this segment made me overwhelmed.
I'm sorry I don't have an hour to watch this. Anyone give me the strict summary?
My thoughts exactly.
Watch at 2x speed for half an hour...
You don’t need to w a t c h this.
You can listen to it while doing other things.
@@MsYoutuebchen So, what did they say? 50 words.
vigorous exercise I think@@yetiquabaug6498
Great podcast Thomas..so, that leads me to a simple question, how do you "SAFELY", find out your own personal VO2 max? I've heard many debates about this and I know you're exposed to some superior minds than I am! Any suggestions would be greatly appreciated. Once again thanks for all the cutting edge, data, fitness and nutrition that's seems to be constantly evolving and I'm super glad to be learning from for quite some time now..
You may want to look into the UKK Walking Test to estimate your VO2max. You basically WALK two kilometeres (ca 1,25 miles) as fast as you can, measure your pulse after the walk and then use the time and pulse to calculate your VO2max.
@@RockHeiland Hmm, I've actually never heard of that. So divide the time by the heart rate? That doesn't seem like it would work..are you sure about this, and have you tried it? Thanks for the response though..
@@roknrone you do not divide heart rate by time, there is a specific formula you have to use. It takes your gender, age, heigth, weight, heart rate and time as parameters and calculates your vo2max based on those values
@@RockHeiland sweet thanks, is there a place where this is formatted? As I'm kinda technology challenged..lol
@@roknrone I couldn’t find any English resources on the ukk walk test (it was designed in finnland). There is however an american version, called „rockport 1 mile walking test“, you can find many calculators online
That was quite interesting. Just anecdotally speaking only and I am in no way promoting this for all. When I was monkeying around with trying to bump up my V02 max up I found Navy Seals Box Breathing bumped up my V02 Max score 10 points, with all other things being equal. And I dare say it moved the needle more than even 4 and 4 H.I.T training. When I incorporated box breathing I was not doing H.I.T but just box breathing. When I stopped regularly doing box breathing my V02 max score plummeted almost 8 points all other things being equal, so to me this suggests to permanently maintain the gains, you cannot stop doing it. I believe the same could be said for V02 max. The only reason box breathing is a better fit for me even if I have to do it for the rest of my life to maintain any v02 max, it is less taxing for me and reduces my risk of injury which I seem more prone to muscle especially when I try and push myself long .
Why do we need a vide that’s more than an hour long to learn what the 7 minute exercise is?
Running. I think it's one of the best. Of course strength training also. But running is life!
Thomas, how do you, after 100lbs!!!! have clear defined abs????? im currently on a weight loss journey and i've already lost 80lbs and there's still 70 more pounds to go for me. i've watched a lot of videos of people that lost a lot of weight and they all have big amounts of loose skin and im scared that i will loose all this fat just to have a flab of skin on my belly. does autophagy really work? i haven't seen any considerable loose skin progress online by using autophagy
How soon after lifting weights do I need to have a hot bath in order to to augment hypertrophy? What if there's two hours between finishing workout and bathing?
Please always specify if the studies you're speaking about were done only on men, or if women were included in the sample.
I had been wondering what to do: zone 2 cardio 150min a week, resistance training 4x a week, sprints for VO2 max 3 times a week. It’s just too much. I like they said just VO2 max sprints and resistance training…that I can do!! Next need to research affordable home sauna, IR sauna or hot tub?? I pick the one that I don’t need to wire 240V plus plumb water to it - hopefully that one is beneficial too.
Attia says 80% zone 2 20% zone 5. Rhonda said one time a week for HIT then she said five times a week. My understanding is one 4x4 session per week does the trick. Then just try to do 3 or four sessions of 40 minute plus sessions of zone 2 per week if you have time. The weight training is probably most important to schedule followed by the once a week HIT.
Can anyone provide a bullet point summary? I don't have an hour. 😅
I watched a show on people in their hundreds on Netflix and mainly what they do is they garden and they eat earthy vegetables, and they are happy!
If you sit in your chair and watch TV all the time and you don’t exercise, you are going to go downhill, you are going to deteriorate. Yes, that is a life that maybe most people don’t want to live, but it depends on if that’s what you like to do.
However, if you exercise, if you garden, if you eat normally and not a lot of sugar, you can live a good life and you can watch TV too and sit there because sometimes people enjoy watching TV and sitting with their pets at 90 or 70 whatever as the lady above was saying.
It is all about how you want to live. You know that if you are sitting on your butts that you are not going to live into your 90s, possibly as there are some exceptions to every rule. What I’m trying to say is enjoy your life! If you’re a hiker, that doesn’t mean that you’re going to live into your 90s and be able to do it because genetics play a key role in everything. Just live, and when God takes you, he takes you😊
The best exercise in my opinion is the spin, bike a.k.a. HIIT training, and kettle bells they are both efficient.😊
Well said!
When two expertists sit together and chat about a health topic, its like you offer to buy one flight ticket for two persons' ride! 👍🏃♀️🙏
Listen to your body how it feels not pushing over limit your body can endure. Middle path is always safe.
How do you guys define your intensity heart rate "zones"? % of max? defined step up bpm for each zone defined for said age? Wish they linked the heart study she spoke about.
Thomas can you olease make a video on advice for underweight or skinny people trying to gain weight
for me it's not even about extending life span I just want to feel good in my body for once and I mean not just aesthetically but also from a mental health perspective
Sprinting uphill a few times a week will do this too and build muscle at the same time try it
Start slow and stretch and gradually get to a full sprint so you don’t tear muscles . Then do 5 uphill sprints , then increase every 2 weeks until you get to 10 wind sprints . It will challenge you for sure .
Goal is 3x/week for 15 -20 sprints at a time
You will also lose fat
Can we get you on Spotify Thomas ?
Seriously! I wanna workout AND listen. I have to pause the video to control other apps lol
I guess that’s what UA-cam premium is for 😊. You won’t need to pause apps any longer lol
@@BR04LAN Spotify is podcast central. majority of the podcasts I listen to are on that platform rather than UA-cam. I would prefer to have just the one subscription if possible. I wonder if it would cost him anything to have it on another platform. Instead of requiring to subscribe to youtube to listen to his content offline. just saying it would make it easier for more people to consume his content without having to subscrie to youtube premium. UA-cam has 80 million premium subscribers while spotify has 574. so its more likely people would want to just view it on the platform they already have instead of paying for a second.
I happen to be 0ver 50. This super informative for me.👍👍👍🙏🏽
So how will I do with chronically too low lactate dehydrogenase. I CANNOT do heavy exercise because it puts me at risk of rhabdomyolysis! What do I do then? No wonder I have more and more brain lesions in white matter...I also have an unstable neck, which makes it even more impossible but I can still walk with a neck brace, swim and bike. How about eating lactic acid from milk kefir etc.? Does that ALSO help the brain etc?
Concept II rowing
Agree. If you could only do one thing, this is it. Total body workouts in zone 2 and 5. Strength workouts. Power, speed. Last forever. Fully user serviceable and parts for everything. Everyone should have one in my opinion. More than 2 million meters on our basement gym one now. We have since added the bikeerg and skierg. But, the rowerg is all you need. Pair with a good heart rate sensor. Boom.
Great advice!... but where in the video is there discussion of abdominal fat? I don't have time to watch it all and figured there would be a subsection on that topic in the timeline - no luck! Help?
Wow good video
What does this mean for my seniors in my SilverSneakers class? How does a deconditioned senior progress intensity safely?
What is metabolic resistance loading for strength training?
I have a spin bike and an elliptical, But there's something that feels different - and more natural - about actually sprinting. Even for a guy like me in his 60s. I wish I could force myself to do it more often (living in a cold-ish climate doesn't help). Sprinting is much easier on your knees than jogging. Thomas mentioned the quads of cyclists, but look at the upper bodies of sprinters.
Jumping rope is excellent for this! It’s fun when mixed with music, you can learn cool tricks and you can get different weighted ropes. Look for a good ‘speed rope’ with free spinning bearings on the handles and thank me later.
So what numbers? Heart rate/burning/benefits with all those factors.i feel for most people especially elderly the improved cognition/ core strength and coordination are real life benefits that will improve everyday living for most people.
Got it !!!
Love my mountain biking. Plus crashing on dirt is softer than pavement😂
The BEST guest ever!!!
Good stuff and guest speaker.
Cann someone pls summarize this? Thx in advance
I love hot pilates in 95F and 30% humidity. I feel so much better afterwards. I can feel my brain is much sharper for a few days afterwards. It is not easy to find saunas that get to the prescribed temperature.
I’m 67 and only doing one minute sprints. Is it best to slowly progress to 4min, like 2 min, then 3 min or go cold Turkey and just do it? Thinking about a 4 min sprint seems beyond reach.
You need to check out Dr Sean O’Mara’s videos on YT for his sprinting guidance, and his visceral fat education…..also Josh Bryant has two FANTASTIC videos on sprinting for older adults, and his emphasis is on safety first !
OMG some people just talk and talk and there isn't a HERE IS THE ANSWER---
I'll now start to embrace the lactic acid burn that i hate so much lol
Interestingly, menopause experts talk about how zone 2 is best for weight loss and maintenance for women in menopause, and how intense workouts like hiit are counterproductive because they produce too much cortisol in the body which causes a woman in menopause to hold onto weight. Any thoughts on that?
Curious about this too
Is it the vigorous intensity exercise or the strain that causes high pulse and the added accelerated breathing that comes along with it. Those are different things, you can force vigorous intensity on your muscles by using emsculpt machine too for 10 or 15 minutes a day.
I think I have been over exercising the last month. But the snow did not stop, it was heavy and it needed removal. 2 to 4 hours a day. But had to stop often to get my breath, especially after breaking threw ice tops.
When I drive to work my heart rate goes to 80% max. But I'm not sure that will make me live longer?
I think that's called stress. Definitely not gonna help you live longer
😂
Love these videos but she is hard to follow. Maybe give the answer first and then give the detail after?
I didn’t find her hard to follow. It was pretty clear cut
Far too much DETAIL.
So….do either of u have a referral list of liked minded medicine 3.0 people that are in each large city that we could go to & build a workout & nutrition plans?
What is 80% of max heart rate? Don't understand how to work mine out. I'm female 58 post meno. What sort of exercise will do this?
How effective is crossfit in light of this ?
Stop focusing on longevity and more on the present and improving your health span. This is the game changing concept, you must focus on the Now, Today is All We Have!
Wondering if Bikram Yoga (intensity + heat) can help increase your VO2 max, then if training in the heat improves your physiological adaptation to heat.