"This Could Extend Your Lifespan By 5 Years" - Rhonda Patrick
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- Опубліковано 11 чер 2024
- VO2 max, a key measure of cardiorespiratory fitness, robustly predicts lifespan. Having a lower VO2 max is associated with a shorter lifespan, but the silver lining is that vigorous exercise can lead to notable improvements.
In this video, expect to learn:
• How increasing your VO2 max affects life expectancy
• The life expectancy benefits associated with each unit increased in VO2 max (mL/kg/minute)
• Why a low VO2 max is comparable to smoking, heart disease, and type 2 diabetes
• How to estimate your VO2 max without a lab
• The best aerobic exercise protocols for increasing VO2 max
• Why zone 2 cardio doesn't guarantee VO2 max improvements
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Watch the full episode: www.youtube.com/watch?v=Uttq6... - Наука та технологія
Download our FREE 9-page Cognitive Enhancement Blueprint:
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Dr. Patrick is always answering the health questions I should be asking but never think of.
I've followed Dr. Patrick’s advice on 4x4 HIIT training and I've improved my VO2 max vastly in just over 4 weeks by walking on a treadmill slowly building to the steepest level and gradually increasing the speed. I'm at 90% of my max heart rate at 60 years old. 🙏🙏🙏 Thank you for your excellent advice, Dr. Patrick!
I'm a 71 year old male that has been a life long athlete, I am an elite level cyclist and train 10-13 hours a week at 80/20 Zone 2 to Threshold/Vo2. The feeling of being very fit aerobically is simply amazing, also the fit lifestyle makes me feel young and is like a super power. RHR 49, Vo2 max 51 YMMV.
Very cool. What is your diet of choice?
Wow keep it up!!!! I am 35 a former amateur boxer and was training to be on the Olympic boxer for the USA. I am a lifetime multi sport athlete. When I had kids I gained a lot of weight and stopped working out. Now that they are older I am back to training. I do zone 2 "easy" cardio where my heart rate doesn't go above 155 for 3 hours a week. Maybe a little more up to 4 hours but never less than 3 hours a week. Then I do 2 sessions usually 30-40 minutes each of high intensity high heart rate training usually consisting of heavy bag training, sprints, burpees, high speed and high resistance on the bike, jumping. My heart rate never is below 170 BPM during this training. So far I have lost 17 lbs (with diet changes of course) and have not been injured or anything other than being a little sore. I also do 20-30 minutes 4 days a week of strength training. I feel great, look great and will keep on doing this until the day I pass away.
Same age, same RHR, but VO2 Max is 38. Considered excellent for our age, but you're in the elite class. Nice job!
@@brettbodie9191 basic Carnivore, lean meats leafy greens somewhat restriction of sugar. Lots of carbs... I burn a lot of calories daily.
@@brettbodie9191Everything !!!!
You’re doing lifesaving work, Dr. Patrick! I’ve never heard of N4x4 but am definitely going to do it 3 days per week; thank you! And I know you’ll stay smoking hot even at 70 y/o
Many years ago
Covert Bailey's ' Fit or Fat' book said ' 8 minutes a day of 'out of breath' exercise can greatly benefit your life in many ways'. For someone sedentary that could be stepping up n down on a step in order to get your heart rate going. (With a 4 mins warm up and 4 min cool down afterwards .) Thanks Rhonda, bless your heart.
I’ve got progressive MS, but do 40mins daily of zone 2 on the spin bike. It’s difficult to do as I’ve got spasticity, but I feel so energised and stronger afterwards. I’m pretty sure I’m now delaying the progression of my disease
What sucks about having a neurologic disease is that I wish I could exercise and push myself, but if I do all the symptoms flare up including extreme fatigue. So I have to be sedentary to avoid worsening which will probably hurt me in the long run.
You are in a group of people who have a higher risk of death over all, it's not like increasing your VO2 max will actually make you live longer.
@@JohnMcAfee-se9ms My neurologic disease is likely not cellular, it’s probably structural/mechanical (although that’s yet to be determined). There’s a balance calculation to be made somewhere in between short term health and long term health. But yes, anything neurological brings with it an obscene amount of stress, which is probably the worst of all things for longevity.
@@DynamicUnreal You did not understand the point of my post at all.
@@JohnMcAfee-se9ms I did understand, I just disagreed politely - while expressing why my situation may differ.
@@DynamicUnreal You didn't understand and the fact that you talked about your situation shows you don't understand. You also didn't disagree with what I said--why? Because there is no statement from you disagreeing with the point of my post. A polite disagreement would be, "I think increasing VO2 max increases longevity".
Nothing that Rhonda said increases longevity or lifespan. VO2 max is a *correlate* of lifespan. There is no causation here, and you cannot disagree that no causation was shown in any of these studies--theyre epidemiology. Epidemiology shows correlations and not causation. If you disagree and think epidemiology shows causation, then you don't know how science works.
Whether or not you work on increasing your VO2 max does not matter, because it has never been shown that increasing VO2 max results in an increase in longevity. For that, you need a controlled intervention trial.
Why don't we do trials on old sick people, trying to increase their VO2 max? Because it is dangerous and because we know the epidemiology is showing self selection and healthy user bias.
There is also a lot of epidemiology showing grip strength strongly correlates with longevity. It would be easy to do an intervention trial and get old sick people to train their grip strength, so why don't we do these trials? Because we have brains in our heads and know that grip strength is a *correlate* of not being diseased and dying. We know that if we get sick old people to train their grip, they're not going to cure their cancer or reverse their Alzheimer's or heart disease.
You have a neurological disorder. Maybe your grip strength is not great. Grip strength is a *correlate* with longevity in the epidemiology. That does not mean that if you train your grip strength you will live longer. Are you starting to get it?
I prefer the studies that show a correlation between hard exercise and all cause mortality.
I've been a jogger for 35 years, the last 20 on moderate hiking trails. Now I'm 74, still jogging but also using Matrix R30, and I'm cashing in the chips bigtime. Never entered any races, nothing extreme. In my case high intensity wasn't necessary I did it by doing it over a long period of time. I do get higher intensity when jogging uphill on some parts of the trail but its about 20% of the total time. And there are techniques for uphill running which will cut down the need for intense straining. What I so agree with in this video is the need to be aerobically fit....heart/lung fit...its just so true. Men tend to ignore this with only weight training. I do that as well, but limited and with smaller weights, and 3x3 sessions so doesn't take long. Most important part of keeping fit is taking days off. I take 2 days off a week, and every 3 months I take a week off. Helps to keep you going knowing frequent rest periods are in the future.
Dr Rhonda’s hotness distracts from her always brilliant messaging. Mr. Rhonda is a very lucky man!😂😂😂
Hello. I'm dying of cancer. If I increase my VO2 max will I live longer? Or is all the literature based on correlations, not causation?
I'm going to start implementing the Norwegian 4x4! I wonder however, in light of only having so much time during the week to exercise, and balancing this with resistance/weight training, would it be advisable to train only using the 4x4 method on cardio days? Or should you mix in zone 2 cardio still? Ideally, I would like to do weight training 4 days a week and then cardio 3 days a week. Or would you consider this to be overtraining? Thanks Dr. Patrick for all you do! You're a gem in this world!
I think it was the BMJ had a study showing there wasn't much benefit to resistance training after about an hour a week.
The no upper level increase for aerobic was steady state not high intensity. Benefit of high intensity plateaus, I forget the amount.
What if you can't run or jump due to injured ankles?
There is machine to move hands ….. pace from Arabia 🦁👋
But if you look carefully at those studies, the most probable benefit is maybe a couple of years. Maximal is not equivalent to most likely.
3 extended years really matter in longevity space?? Discover any effective way which increase atleast 20 to 30 years ...
It is when you have chicken legs and weak leg strength. Upper body strength ain’t gonna do nothing if your chicken legs can’t get off the couch 😂
@@jacklauren9359 these chicken legs has more strenth then ur elephent legs🤣🤣🤣
5 years? 5 years for elite level vo2max? Now I don't want to do it at all
5 years is more than likely the minimum.
Yeah - run for 5 years to extend 5 years........I dunno
None of this is causal. These are correlational studies.
Just like grip strength is correlated with longevity. The case is probably that people dying of diseases lose their grip strength and the body is fighting disease, not that, if you're dying of cancer and train your grip you'll live 5 years longer.
yes. Like Feynman said about science, it may have outcomes but that's not why we do it. These people enjoy the hard training.
5 years is demotivating
Funny how Attia just uploaded the benefits of Zone 2 cardio, lol.
At 56, what is 80% of my max heart rate?
140 approximately
It varies A LOT. My physio says among his uni students - roughly the same age - up to 30%. There are sub-max tests you can do. One is called Rockport, where you walk a mile. Another is covering as much distance as you can (not to be done if currently sedentary in my view). Imagining 0 as lying around and 10 as flat out, doing an 8 is fairly accurate.
@lstarrtna4288 That's about what I try and stay at on average. Maybe at times 135
Only 5 years? I don’t really care for the last 5 years extension. I exercise moderately, avoid injuries . My goal is to avoid spending my retirement money on medications, be independent and drop dead around 85, before my kids and wife. What is the point of living when everyone around you is dead?
It's not just that your life expectancy goes up by 5 years, but that your quality of life goes up overall.
Why would everyone be dead because you live 5 more years lmaooo
Thumbnail:
Average plain mom on the left.
Hot AI generated Rhonda on the right 🤩