AUTOPHAGY ACTIVATION: Why Most People Exercise WRONG for Longevity
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- Опубліковано 12 чер 2024
- Did you know that exercising for longevity is different from exercising for performance or for building muscles?
Listen, if you exercise incorrectly, you may not gain the longevity benefits you think you’re getting.
It is possible to improve your performance and lose weight, without activation of the full power of exercise.
Yes, that’s right. To keep your body young, your muscles young, and your brain sharp, you must exercise with intention, with longevity in mind.
This way has to do with a dormant mechanism in your body that you want to activate: autophagy.
This mechanism can not only help you stay young, but protect you from losing your memory with age, and even developing Alzheimer’s later in life.
Today we’ll hear Dr. Eileen White, one of the world’s experts on autophagy. We’ll also hear Dr. David Sinclair explains how to use exercise to activate it too.
We'll cover:
0:00 Intro
1:45 3 Documented Exercise Cases
7:38 What is Autophagy?
10:46 How Autophagy Makes Us Live Longer?
14:50 2 Ways Exercise Activates Autophagy
20:47 HIIT High-Intensity Interval Training
24:34 When Exercise Accelerates Aging
30:27 5 Ways to Exercise for Longevity
30:45 #1 Frequency
33:00 #2 Intensity Sweet Spot
36:00 #3 Covering All the Muscles
37:50 Resistance vs Aerobics Exercise
39:10 #4 Avoid Over-training
40:19 #5 Sleep and Nutrition
43:35 Summary of Insights
45:55 Exercise vs Fasting for Autophagy
48:40 What I Do - Rimon’s Routine
*** I’ve recorded this video before my wife’s stroke. This is what happened:
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Credits: Scott Buckley
Disclaimer & Disclosure: The information in this video and/or at this channel is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge, educational and information from the research and experience of Rimon, who encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
Rimon is not a medical doctor. If there is a contradiction between the advice here to your doctor or local authorities, always go with the doctor and the authorities.
Statements made, or solutions suggested in this video and/or at this channel are not intended to diagnose, treat, cure, or prevent any disease.
🔴Since 2007, I've researched the best supplements to keep my muscles young,
and not age QUICKLY like most athletes.
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Get well soon to your lovely wife. Praying for her fast recovery 🙏🏼
Look into hyperbaric oxygen therapy, this is known to reverse damage from a stroke, and rescue/restore neurons and improve the outcome
You kind of remind me of myself, a lawyer, darn good hockey player and long jumper, designing my life to also reach 120!
All the best!
All cause mortality goes up
With low cholesterol. Vegans tend to have low cholesterol. You have to be careful with studies on vegans. A lot of it comes out of Loma Linda University which is run by the seven day adventists who have a vegan agenda for religious reasons. A good Vegan diet is still better than SAD.
Thank you very much
I've been on OMAD for most of my life since grade school. Back then it was not by choice but due to poverty. My only meal was the school lunch at noon and a very small snack of crackers, cream cheese and an apple after school. On weekends we ate one meal a day of whatever was the cheapest food my parents would buy. We would cook with lard since it was cheaper than vegetable oil. Back then it was all the organ meat no one would buy. Summers was free lunch for kids. We were very poor and I must have been the only kid that loved school lunches. I even ate anything other kids did not want. In high school I was introduced to fasting, again due to poverty. The free summer meal programs ended and my family would go without food for a few days each week. I got used to it. As an adult and no poverty, I still maintained those eating habits. I would fast for two to three days a week and OMAD was a way of life. I am now 60 and have never felt better in my life. People tell me I look 40. I guess I was living a life that now scientists view as beneficial for longevity and good health.
You have been guided by divine ntervention
A really educated life & also living human flesh sample of OMAD(Or OCMAD - C For Cooked) eating regime(Decipled Eating Habits).
Thanks for your valuable life experience sharing!
Yes, that vegetable oil is deadly.
God bless you and your family
But not eating affects your intestines, doesn’t it??? I always heard that growing up..
All of my grandparents and great grandparents lived to be over 100 years old. They all had different lifestyles but I saw certain things they all had in common. They all grew up in and lived in semi-rural areas, not major cities. They ate non-processed single ingredient foods. They remained active their entire lives preferring to walk places or ride a bicycle rather than using a car. They got plenty of rest every night. They had active sex lives and never cheated on their spouse. All attended church regularly. They rarely consumed any refined sugar. They ate a variety of meats and vegetables, fruit was seasonal. All consumed a moderate amount of alcohol their entire lives. There’s more but the point is, I think, the food today is killing us.
Same. My grandfather lived to 97 and lived on 30 acres in Tennessee and walked five miles a day into his 80s.
Its cool that you got to see that in your own family
Why would I want to become 90 when it means spend time in church and have sex only with one person ?
I was under the illusion that killing was a crime however subtle the means and that no one is above this law. Boy was I wrong 😮
Excercise makes you feel better, feel stronger, and gives you a better quality of life; most people, I think, want to live better, not necessary longer; you don’t die of old age.
All natural, 25 yrs, the biggest thing I learned from the workout perspective, is to leave your workout energized, adrenaline charged. NOT drained or crippled the next day. Learn to find the balance of volume and intensity to achieve this. Reason being? consistency and progress are guaranteed, and those two for natty's matter the most. Try it and see.
Praying for a full and speedy recovery of your lovely wife
My mother never stepped in a fitness center in her whole life and she is 98. She always ate margarine, vegetable oil, some sweets, but lots of vegetables and legumes as well.
She won the gene lotto.
@@wadehampton1737
Yes. I 👍 I agree.
genes. It will not work for most people.
So? Maybe she would live to 120 with a proper lifestyle.
Don't compare individual results with statistics. Its not the same.
I like surfing, body weight movement and ashtanga/vinyasa yoga! I do intermittent fasting on a mostly raw plant based diet! I am 76 yrs old, not on any medication/drugs...you are you body, without it your dead! May the force be with you!
You are your consciousness not your body. Other than that I agree with you.
You wouldn't know consciousness without your body and BRAIN!
@@dannymeske3821 False.
I discovered that when I started eating my vegetables raw, my arthritis went, and have been pain free for last fourteen years. Am now eighty and have been experimenting with fasting for last year, and have higher energy levels now. I also exercise like you.
What can I say? You have all your hair! 🙂
This was THE best video of 2023 thank you! Prayers sent to you and your wife I really hope she is doing better.
50yr old male, 5' 7". 30+yrs of being obese. 20yrs of being at least 150lbs overweight.
Took 2 yrs to lose.
I went from just over 400lbs to my current weight of 190lbs by fasting of some sort.
I started by replacing my evening meal with a walmart brand ensure.
Then I ate whatever was in the fridge only in a 8 hr window. 12 to 8pm. Pasta or anything really, ice cream, cake.
went down to 280lbs.
Was riding a mountain bike a few miles a day for cardio, because walking hurt to do.
Then went to one meal a day. Like a big mixing bowl of mostly boiled veg with eggs and or some meat. I added butter and or olive oil to it so it was nicer to eat. Lazy cooking days were 5 eggs and no meat. I do use butter a lot.
Walmart produce section foods only, cabbage, peppers and eggs were mainstays. I eat red meat a few times a week, no fish.
I also eat cheese sharp cheddar or feta, parmesan any cheese with more protein.
It was mostly likely under 1500 calories a day. I never measured but definitely under 2000.
I didn't specifically exercise, but my activity level went up as I felt better.
I am specifically exercising now though in the form of walking briskly 1.5miles in the am and very small amounts of " sprinting " like 20ft at a time. I do some core exercises as well. I could barely walk when all this started.
I do have some spinal stenosis and nerve pinching, but it has improved very much by losing this weight and gaining muscle and mobility. I barely notice it now, only when I get tired I lose forum I can feel it.
I still need to lose 20-30lbs and get into 34 or smaller jeans, but now I'm wearing large t shirts and 36 jeans. This seemed impossible to me for yrs.
Was in 4x and 46 to 50 jeans at my peak of obesity.
I have zero food resistance willpower btw. By simply cooking once a day and eating just that and dropping all the processed easy foods and sugar. Other people in the house still have cookies and eat regular food, I simply didn't have any, the cost was too high.
No breads/grains, no alcohol, no junk food, no snacks, no sugar that wasn't in fruit and I limited fruit due to sugar content.
Now I'm eating whole wheat bread or oatmeal with eggs in the am and eating a normal lunch and have noticed that I have hunger pains again. I wasn't hungry on one large meal a day. I could have skipped if I wanted.
Might need to go back to one meal and stay there. It was a cheap way to eat and I felt and slept great. Now I'm not getting sleep and feel hangry a lot.
Chill out mate
The bread, oatmeal and pasta is screwing you up and eating the extra food aint helping your cause. Omit that crap. Keep eating the eggs, meat, bacon, salmon, very low consumption or fruit. Since you can do OMAD, try eating every other day.
@@salemdesigns65 Yeah for the last 2 months I went to basically carnivore. Sometimes I buy some asparagus sprigs and cook them with the bacon. Canned spinach once in a while also.
But yeah, bacon, beef and eggs. I do use a very small amount of sour cream and parmesan cheese at the moment. I put heavy cream in coffee, but really watch how much dairy.
Still omad, I did a 5 day fast in there. Idk if I will do that too often. Felt good during it though, got cold easy.
180 is my target right now and then I'll see how that is. Maybe I could do 170, but I am not a small built person. 190 right now.
@@nevermindthebull0cks
Im on dry fast right now and on the 2nd day - I'll refeed on Saturday morning: 5 eggs (cooked in butter, of course!) 1/4 c. of chopped ham and 1/4 c. of cheese. Usually, I'm OMAD but once a month, a do a 5 day dry fast. The only fruit I eat are blueberries, strawberries and oranges - but only in season. 5 years ago, I was near 300 lbs. I fasted my weight down to 164 in 6 months. Since then, my weight fluctuates between 165 to 172. So, this current fast is to put me back to 165.
Your tremendous story deserves a like and no one here deserves to presume to tell such an ass kicker like yourself anything about this subject. 210 lbs is momentous. All you gotta do is maintain it. Respect sent.
Your exercise frequency is very similar to mine, I will only do an intense workout once or twice a fortnight, though I don't go to the gym, I have a pull-up bar at home and often do hangs for as long as I can, and I go to the park and kick the footy with the kids and sprint around chasing the ball. I also climb trees and do only bodyweight exercises such as lunges, burpees, pushups, etc. With my diet, I fast regularly in the morning until noon or afternoon. I will eat more protein when my body needs it to repair, otherwise I try to get a lot of fiber in my diet via vegetables, and eat unrefined carbs and saturated fats for energy. I don't eat much if my body doesn't need it, but when I have big days at work I will eat a lot more. I started doing this more passionately about 6 months ago, and I am more lean, muscular, and as agile as I have been since I was a teen. It is very cool to know that I am doing things prett y similar to what you have just explained. Great video 👍✌️
All good wishes for your wife's total recovery ! Thank you for a wonderful & informative video !
My maternal grandmother in Singapore lived till her mid-90s. My spouse’s 2 grandmothers in Shanghai lived a few years past 100. Never exercised. I guess the Chinese diet, and never eating excessively played a part. But most importantly, Chinese people of that generation don’t eat processed snacks, drink sodas or anything with excessive amounts of sugar. For example, the typical snacks they ate while watching TV were melon seeds or peanuts.
I agree with this. I recently lived in China for a few years and saw that they adopted a diet similar to the west. Processed food, junk food, cooking with seed oils, etc. Obesity, heart disease, high blood pressure, and other metabolic illnesses has risen sharply, even cancer rates. Going away from their traditional way of eating has been quite detrimental to their longevity
@@louiea4276 our generation also eat a lot of pesticides, vegetable oils… and all kinds of cancer causing substances that we are not aware of.
Food = Medicine is what they say in Tamil culture..
Excess food intake, junk food, over sugar, GMO makes all the health problems for this generation
They didn't intentionally exercise but were they active? Carrying buckets of water and hiking up mountains takes a lot of fitness.
Please! everyone great grand parent didn't eat processed food. Nowadays we see Chinese older people exercising with Tai Chi, so please Chinese diet and way of life ain't special. We can say better about the Hunter Gatherers in Africa.
My father was a twin , he never walked down stairs ( took the lift ..he said his friends often died from a fall ) ..he walked everyday and read books , travelled the world up until the last week's of his life ..
Keep active stay alive , he walked up the stairs to the 4th floor ..he was 90 when he died of cancer..
He knew he had but said he had lived long enough and did nothing about it...his twin had died 20 years before him ..a smoker & drinker..my father would eat what he liked ..MacDonalds once a week ..drink on occasions Xmas etc...On his 90th birthday he had driven along the coast of Australia 2000 miles ..2 months later he died..he travelled the world ...I remember he took our family to Algeria in 1973..
Thanks for sharing, my dad is 87 and a twin (both alive)...very active and very stubborn....I am going to tell them both to avoid stairs.
I do not want to live long, especially in age where life becomes complicated by age and health conditions. I want to die healthy. It does not matter if I die at the 50 or 70 or 85 years of age. The only thing that matters is the quality of life. Long life is not a bonus and not a pleasure.
Well, my Mom is 87 and only takes 2 medications. She doesn't use a cane nor in a wheelchair. Eventhough she doesn't drive but can walk around everywhere at length. She's still sharp, writes well and even just started taking a computer class!!! She eats the way she did as a girl: simple whole foods, minimal cooking, minimal processing.
I guess this post is a bit off track but Mothers Day is coming and I just wanted to give my 2 cents. 😁
He is basically talking about HIIT, high intensity interval training. Weight lifting 3 times a week builds the muscle, vascular and nervous system. It will also start strong autophagy if you are in keto state. Doing HIIT for five 30 second sprints as often as you can but never before weight lifting will improve performance AND autophagy. For longer exercise just walk fast for 1-2 hours as often as you can but again never before weight lifting. To optimize autophagy and immune function use the finnish dry sauna as often as you can.
Just discovered the channel. Nice relatively detailed video on longetivity and the levers we can control for it. More importantly Healing and prayers to your family during these difficult times.
Longevity is not something human beings need to focus on. Quality of life is paramount not quantity. Someone focussed on living longer is missing the whole point of living, which Will potentially cause them to not take a chance in life because they are afraid to die. Fear of death is a life killer. It is better to die for something worth living for, than to live for something worth dying for.
I agree with the general idea and also that it is each person's decision as to what "quality of life" means. Your "quality of life" for sure changes as you get older, If you take quality of life in your 30s-50s to be pizza, beer, donuts and Sunday football to where you are severely overweight then post 50 your point of living has become periodic waddles to your different doctors and trying to remember to take your daily batch of pills for all your illnesses. This is not what you envision as "quality of life" when you are 30-50 but you accept it and it becomes your reality.
James Jackson:
Who/what gave you the authority to opine such statements?
My father was facing severe hunger and restrictions during 1930-1940, time of wars and poverty. Between his 5 and 25 he was barely ever fed enough, with necessity to do physical activities on farm daily. Now being close to 100 years old he is doing fine, no dementia or debilitating illnesses. He was quite ill during his 70s and 80s, than stopped all medicines and visits to doctors. The God or the Nature did the rest. Yes, relative food restriction (not absolute) helps.
Excellent, very informative and an enjoyable video !!
I look forward to see more of your videos.
My best wishes to you and your wife, wish her
a speedy recovery and a healthy life .
Thank you so much Rimon.
God bless you and your family !!
I will be 53 in a few weeks and have been doing a combination of fasting(omad), resistance weights and HIIT and people think I'm in my late 20's, so yes, your information is spot on!
Awesome 👏 what is hiit
@@davidguarin358 High Intensity Interval Training 💗
Key changes happen around 60. Up to 60 most of people with reasonably good genetics and healthy lifestyle (fasting and moving counts for 90% of that) may quite easily look 20 or more years younger (like early 30s). When 60 hits, one can still look much younger, but in the next 5-10 years will turn from young well into advanced middle-ager. I am only impressed when I meet 65 year old looking like around mid 30s. Why? It happened only once and I couldn't even prove that he was 66, but he definitely looked as very healthy 33-35 years old guy.
That’s cause ur Asian
@@peterking3131 why just why
My grandmother never exercised and she died when she was 98 . You can do anything you want to try live longer but when is your day , is your day . God knows.
you misunderstood, because statistics prove otherwise, just look throughout history at what science has already prolonged life expectancy, such as: the famous penicillin is the best example, but we also have vaccines that prevent thousands of children from don't die of illness, that's another example, and so on, well, if someone does all this, and when crossing the street then dies under the car, even that doesn't validate your statement.
Concerning excercise frequency, I'll add, as an anacdote, that I have come to perform only one set of each particular high intensity exercise. I find that my recovery is much faster, I feel more motivated to exercise on subsequent days and my performance gains have improved.
I just switched to this, one warm up set of 5 and a set of 8 or so at my highest weight , if feels great, I dropped the weight a little as I had been aiming for 5 reps before inching up the weight. It allows me to fit in other exercises and additional cardio. Unless my strength drops Ill keep doing this
Congratulations...you've discovered something I learned way back in 1978 when I stopped doing three sets for a muscle group and just did one set...when I did three or more sets it took a full week to recover...now it's every other day I hit the muscle for one set...the results mirror steroids
Discovered this due to a period with lack of time for doing more sets.
Very interesting. i happened to accidentally discover this over a week ago. Used to do hiit 3 reps but last week i decided to try a fitness youtuber’s set of exercises out of curiosity, and she does 10 different exercises on glutes in only one rep. I was surprised that my glutes didn’t shrink but continued to build up (not what i initially expected).
I do this, my thought is that as I'm already in the moment with the weight in my hands I might as well do as many reps as possible to failure, sometimes with negatives. It doesn't feel right anymore to stop short, have a rest, then go again for another pre determined number of reps.
I've been following longevity programs long ago but your presentation is a classic. Congratulations .
Awesome Andreaa, you're very kind!
Rimon,
You have great communication skills with backup verified information. I really enjoy your videos. Thank you for your hard work.
Thanks for this video... great explanation and details... 🙏🏽blessings of fast and full recovery to your wife!💪🏽❤️🙂
Old school bodybuilders live longer than today's bill pearl only just passed at 91 . Albert beckes is 92 go figure.
Love them
I dunno,. I'm a boomer, and my muscle groups starting getting antsy if I don't work them out ever 3-4 days. The hard part is figuring out how to schedule resistance training, HIIT, Zone 2 and "10,000 steps" (or for me, 90 minutes of low intensity work on an elliptical) so that my body has time to recover from each.
Excellent. On the subject of resistance training, it was said that weightlifting does not stress and stimulate the lungs. However, matters can be different with the more-widespread weightTRAINING. The well-known John "Mr America" Heart, in one of his videos on the training methods of the famous bodybuilder Mike Mentzer, stated that sets of high (12-20, possibly more) reps for "squats", a "core" exercise, can be "brutal", with the lungs failing before the muscles themselves. I now do higher reps in general for my cardiovascular health.
SprintintheSky
I wouldn't base my strength training protocol on that one factor.
High rep w/lighter weights may help cardiovascular health & (to some extent) muscle hypertrophy.
But! Periodically changing up your protocol to include regular sets of Low (& slow) reps with a high load.
A high enough weightload, that the most reps you can achieve are 3-5. AND slower execution especially on the eccentric move. At least 4-5 secs on the eccentric move.
This helps to maintain your body's connective tissue (ligaments, tendons, bones, joints)...and also helps stimulate collagen production.
So, we need it all. High, fast reps for CV health and (to some extent) our type 2 fast twitch muscle fibers & muscle hypertrophy.
We also need heavier (meaning not a light weightload) of fast and explosive lifts - for bone & muscle strength (& type 2 fibers.)
BUT, none of the above types of lifting helps connective tissue (except HSR - heavy slow resistance).
For connective tissue we do need, periodically, to lift slow and heavy - heavy enough that we need to go low rep.
Got this information from Scott Hogan's book
'Built from Broken.'
Thank you. Very interesting. In my case, my heavy powerlifting days were 50 years ago, but your advice may well be, and I hope, of value to others.@@barbarafairbanks4578
I realised a long time ago that the way body builders exercise and diet is not healhy in the long run. I'm 85 and visit my GP on average about every 20 years when I have a problem I cant deal with myself. Until I was 72 I did a 10 mile run once a week, but then reduced it to a 4 miler because of arthritis. In addition take lots of other exercise like walking and gardening without power tools. I live alone and do everything for myself with no help. Diet is an important part of my routine, I eat only wholemeal, no white, minimal fats, plenty of protein and plenty of fruit and veg and a pint of full cream milk every day, as well as evaporated in my tea. No smoking, unvaxed, drink a pint or two of porter per week I take a few trace elements, mostly selenium, zinc and magnesium.
Sounds good. Glad things are good.
My dads is almost 100 and has been drunk almost every day of his life. I think everyone is just different. He has lived off supermarket sausage rolls for about 30 years. But, he does walk as he lost his driving licence as a young man. For being drunk, of course, so he had to walk everywhere, including to the pub.
add apple cider vinegar to your diet or eat occasional marmalade, they help with arthritis
@@billhesford6098 Churchill did everything wrong, he ate too much, took little exercise, smoked and drank to excess, but still lived to 90! The down side was that he was gaga for the last 15 years of his life.
Puppet leader of that time. Another thing I noticed is few very overweight people live long, but Churchill gave it a shake.
@@bernardedwards8461
My mother is 98 yo and the only exercises she ever did was to go buy groceries and house work.
Amazing video! Thanks for all the detailed explanations.🙏
I go to the gym every other day for no more than two hours for 30min aerobics and the rest of weight/resistance. I used to do it every day, but I was losing too much weight, regardless of having increased my protein and fat intake. I also do intermittent fasting two low-carb meals a day. One meal will keep me too skinny, and it would probably affect my nutrition status (I was D and B12 deficient). This has worked great for me and has taken care of my prediabetic diagnosis. Great information!
Address the Carnivore eating lifestyle, please. Much is said of it now. Thank you!
I train my whole body in less than 40 minutes anything more than that is overtraining
If you are losing muscle,getting sick, feeling tired, and having any poor sleep, you might be overtraining, as another mentioned here.
Your goal is to be finished with a weight training session ( including warmups) within one hour( feeling invigorated and not totally trashed by the weights)- Anything more for us ordinary average people is stress productive…excessive cortisol production and inflammation will follow.
You can experiment on yourself to see what works best for you, but I’ll bet if you shorten your weight sessions and put less pressure on yourself, you’ll see your muscle gain stabilize.
Focus on good body composition and keeping your sessions fun, without being a slave to the gym…we’ve got to build/maintain as we age without destroying our motivation or immune systems !
Good luck with your training, and be well and stay safe!
Best Regards,
Shawn
I am training whole my body on circle sets and discovered my best recovery after doing one set to the limit of each exercise.
Have you tried HIT (dorian Yates) you could save 2 hrs a day
Interesting research, thanks for sharing Rimon!
Question: how about combining fasting with training? To me I had the feeling that somehow fasting was broken due to exercising - testosterone spikes and Gluconeogenesis was triggered, I was wearing a continuous glucose monitor.
Also, Autophagy is triggered lightly on IF (4h eating window + 18h fasting) and really triggered according to some studies when fasting for 24-48h (depends on the person).
Have you also experienced with taking supplements to avoid muscle breakdown? I used to take Xtend which states that has 0 Calories... (maybe it's just marketing)
Mild activation is still good. Autophagy always starts consuming the most damaged cells first. So it's like the 80/20 rule but even more so perhaps.
I’ve listened to many health/fitness talks and this video is one of the best contents collectively. Super interesting and informative. TY very much!
*Blah Blah Blah Blah Blah!!! I just Quit!!!*
Thank you thank you, for your videos, very useful and encouraging, and at the age of 75 I still feel like 50 and Building more muscle every day. All the best to your wife. I had a mini stroke three years ago and discovered that working out at the gym was the best way for me to keep that under control. Definitely not costing to the finish line. Talk to you in 20 years!
💪
❤❤❤🎉
coasting*
Yep. Stay Strong Brother!
Rimon, happy to see you again,
Hoping your wife is making a good progress , I keep on sending my prayers to her.
Thanks for another useful video .
God Bless🙏🙏🧿🧿💙💙
Thank you Sema
It was great to hear sir Stanley Matthews given a mention . He was an icon in the UK 🇬🇧.
Absolutely Brilliant Video!!! Thank you!
Been watching other longevity channels but this one is the one that keeps impressing me.
Outstanding video as usual. Il really like the way you explain this difficult topic. It makes it all really more sense after your explanation. Thanks to keep posting in this difficult time. Best wishes for you and your wife.
Thank you Bernard, I actually didn't have time to edit this, this is why I had weird sections of changing voices which I recorded in the hospital. It encourages to hear from you the video doesn't suck.
Prayers for your wife and you!🙏
Manohar Aich (17 March 1912 - 5 June 2016) was an Indian bodybuilder. He was the second Indian (after Monotosh Roy in 1951) to win any Mr. Universe title. He did so in the 1952 NABBA Universe Championships. At 4 feet 11 inches (1.50 m) tall, he was given the name "Pocket Hercules".
Well, steroids abuse can destroy health.
Very true.
I am 64 and several people said I look 40 but they were all waiting for double cataract surgeries.
🤣
Excellent summary. Prayers for your wife. Strokes can be very scary.
Really amazing video, my senses tell me you are right 👍... I've been training the last 30 years, tried nearly everything, think that best results come by training high intensity and strength, the resting and diet is very important. Hope your wife is doing better. I'll be back 👍😉
Great job!! Great working on here!! You made a awesome research!! Thank you so much
Great video, I like the clear explanations, very useful info, thanks!
Speed recovery for your wife. God bless both of you. Best wishes ❤️
Thank you, glad to meet you here I will send her your wishes ❤
Another superb, science-based, clearly explained video with loads of practical value. Yes, to BOTH fasting and exercise. As someone just beginning to get back into exercise after 3 years of being quite ill and bedridden and losing all my muscle mass, along with quite a lot of weight (not overweight to begin with). Was, and still am, doing intermittent fasting and rotational keto. Thank you and best wishes to a speedy and complete recovery for your wife.
Thank you Susan, I will tell her :)
did you take the covid vaccine?
@@camcorp Science is crap these days. They never remove all possible variables to account for observed phenomena.
Hi Rimon, what do you think about cold shower after exercise? It supposedly aids to muscle recovery and if your goal is hypertrophy and muscle growth it must be avoided at least 6 hours after exercise. But what about the longevity? Muscle damage activates autophagy, so is it better not to cold shower after training?
This isn't science based. It's cherry picked unreliable micro studies quoted with no concrete evidence. He's underplaying the role of strenuous exercise
My parents both lived to be over 100, and remained active and were extremely sharp mentally up until the day they passed. Dad lived to 101+ and mom lived 108! Interestingly, neither of their parents lived exceptionally long lives. Dad's parents both died in their 80s. Mom's mother died in her early 50s of Palsy and her dad at 72 of heart disease. They did both have several siblings who lived into their early 90s.
Neither mom or dad were vegetarians. They both enjoyed red meat. But they also loved beans and sweets. The key to their eating was they never over ate! Even on holidays. I rarely saw them get seconds, even though mom and all of our family are/were excellent cooks.
I don't remember either of them being ever more than 10 pounds overweight. Their weight was usually normal for their height.
They didn't take medications, and relied on natural approaches anytime they got sick.
They also never sat still! After dad retired at age 73, he continued to stay active on their hobby farm, taking care of cows, mending fences, cutting brush. He even helped put in an irrigation system at age 85 in the hot Texas July heat.
Mom also never sat still. She would go to some aerobic type exercise classes from time to time, but always did her own thing in the class. Ha! She didn't like to garden, but she did have horses and dogs that she took care of.
Plus, one thing that I think is key, they remained very active in their community . Mom delivered Meals On Wheels to "the old people" into her early 90s.
They also both always maintained positive attitudes.
Even though they were at advanced ages when they passed, the church had standing room, only attendance at their funerals.
Never overeating is so important. As soon as we use food as an emotional crutch, it's a slippery slope. Overeating releases endorphins giving pleasure to some, whether it be sweet, high fat or high protein foods. Basically it helps hugely to be generally disinterested in food, only eating to sustain yourself. Just what is necessary. If getting food took a lot of work, like it used to, we WOULD eat just what was needed to minimize that work. Look at vintage photos of western countries from 100-120 years ago. You can't believe it's the same place today with all the fat people waddling around. Almost nobody was obese. A little chunky if they had a stockier build but most everyone could run if they had to. Now, so many middle aged and older people can NOT run if their life depended on it. Food is so easy now and that is the problem. Remember, if you don't buy it you can't eat it. (Usually.) So don't bring home anything that is destructive. And don't be a wuss and say "it's just a treat I'll have occasionally". That doesn't work. Just look at the people that use that excuse. It didn't work for them and it won't work for you.
Great video! Thank you.
New study concluded that aerobic capacity is more beneficial for longevity than weight resistance training. Of course, I do both and eat well. ie no sugar and minimum carbs.
I will be fine..
Thanks for the presentation..
I have just subscribed, you have very interesting information and backed by research, as a pretty fit 64 year old I now understand too many push ups, pullups or lifting weights can actually cause injuries which impedes muscle gain because of the time off for recovery (my left arm has just recovered from torn ligaments) lesson learnt, keep up the great work 👌
Yes, exercise when warm, stretch, build up slowly (e.g. super low weights) when starting a new exercise. Allow enough rest between. Train in a way that balances muscles. Consider things like Yoga and Sauna.
Thank you for an informative video, with the principles clearly explained. And all the best and speedy recovery for your wife.
Thank you for the acknowledgment of this subject matter.❤💪
This channel needs million subscribers!
Thank you Musaire, great to meet you in this platform
Just a tip to make your videos even more watchable so you get more views and watch time, are to take out the regular distracting music breaks, and simply talk over the images/charts, to do this you can cut back on the random b-roll. Thanks a lot for the amazing and helpful advice, keep it up!
Thanks for the tip Ted
Great video. Thank you.
This is such an amazing video. Thank you.
My HIIT is running up and down the stairs of my building. 6x, 20 minutes HR 120 bpm. I'm 67.💪😁
Awesome. I do a hill sprint version of that. It's great living near a long and fairly steep hill but you make great use of a multistorey building.
Great video, thank you for sharing! I was thinking about this the other day: I have been doing some type of exercise since I was five years old and now in my sixties everything hurts and my father that never exercised a day in his life died at eighty two and never had any problem with his back, knees or any part of his body, it turns out that the prostate was the culprit of his death. I guess is mostly genetic since his siblings who were ten are in their nighties! Thank you again for this great subject video!
I hope the 10 in their nighties were females or the younger ones were boys wearing hand me downs.
Make circle trainings for all your body and you will see the difference!
I do my HIIT on the rowing machine... I set the training to 2000 meter and after a 200 m warm up I go all in for 30 seconds ... cool down for a minute and repeat ... works great.
Stairmaster, this huge monster with the elevator, works great as well.
Thank you @wellness messiah for the very valuable information. I was wondering why Dr Peter Atia recommends zone 2 training as the most effective exercise to enhance longevity pls... which seems to not align exactly to your discussion?
🍃🌼This is the first time I've watched your channel 🙃 ( I'm new to UA-cam )
I've enjoyed your information on Autophagy. I have spinal damage so can't exercise much. I do OMAD which I find easy and fasting for a length of days. (That's easy for me too)
🍃🌼 I'm sorry to hear of your wife's illness. May God bless her recovery so you can both continue to enjoy your lives fully again...
🍃💛💛🍃
Been punishing myself since I was 18. At 52 had massive body trauma and injuries. Just about 4 years later almost full recovery doc say I am a miracle. I did it threw fasting and therapy / exercise high intensity . Didn't sleep for 2 years due to pain. My motto was blood flow and oxygen. Still not sure how I did it just kept it simple
Hi how you help your blood flow better? And do you practice breathing exercises?be well
@Elena Agurto I just did alot of cardio for the blood flood which in turn works the breathing kept moving always.
So useful!So happy that finally found your channel!
*Blah Blah Blah Blah Blah!!!! I just Quit!!!*
Thank you for your dedication and time of sharing this valuable infos.
thanks for sharing!
i measure my exercise performance the same way, can i go longer or faster than the session before, can i lift more weight or more times than before
I'm currently trying to gain muscle mass, but afterwards I'm probably too lazy to continue that routine and will more likely than not follow a more maintenance one (although once or twice a week to grow a little as well, but not as fast as now)
Yeah, well, the thing is that bone density is super important for longevity too. Bone density is only increased through resistance training. Jumpers have incredible strenght and that means also increased bone density, but at the same time have to maintain a lean body. So thats the combo. Lean but strong muscles for the win. Resistance training without investing tons of calories nor protein. Take bodybuilders and compare them with gimnasts and let see.
Thanks for the great video. Do you think boxing/Kickboxing workouts are good for Autophagy? I think essentially these workouts are high intensity interval trainings
love the info, thank you!! will pray for your wife's recovery.
6:30 Exercise does NOT necessarily equal longevity
7:30 Autophagy
11:00 Protein can be toxic
14:30 How to activate autophagy
17:00 Intense exercise benefits
22:00 HIIT is key for autophagy 44:00
30:00 Reducing damage and increasing repair
38:30 Combination of weight training and cardio
41:30 *4 keys to longevity*
46:00 Fasting for autophagy
There is no KEY or gaurantee to longevity. It all comes down to GENETICS. And how strong your body is.
Bruce Lee was super fit and lived only 32 years. I know an 89 year old man who smokes over 30 a day. And has done most of his life. Do you understand?.
We get what we get. What exercise and good diet can do is improve the QUALITY of your life. But it does not gaurantee the LONGEVITY.
Most people don't make 85 no matter how they live..
Tha sauna can also activate autophagy
@kayaking1000 Really?
The healthy frequency of exercise would vary greatly depending on our diet; when I am in deep ketosis I can train much more reps, with more weight, less recovery time and much less muscle catabolism according to my sensations and measurements with a bioimpedance scale
You're right Aldo. There is no way I could've gotten away with little exercise without a good diet. I'should have mentioned this
Great info thank you so much
You rock! Didnt know about your channel til now.
Fascinating content. 👍
My takeaway from this that everyone is different & its crucial to constantly experiment & find out what combination of exercises, foods, fasting frequencies & rest periods work best for you over time..
In other words, you are your own personal unique
science experiment, so enjoy the journey & the process!
🎯👌
And how exactly do you *_"constantly experiment"_* with longevity? ...
Very true, I have been trying different exercise and fasting routines and have discovered what suits me.
@@privateerburrows
Fair question, so I'll try to answer as best I can..
1. Never 'ego train'.
Easier said than done I know, but I made the mistake of trying handstand shoulder presses once, & ended up crashing to the ground head first, was lucky I didn't break my neck, but have been living with neck pain ever since, which is approx the last 6 years.
2. Always warm up. Take time to get get blood in the muscle & the joints lubricated.
3. Stop repping when you can't maintain good form.
4. Don't train if you're ill or overly tired.
5. Listen to your body. Pain is your 'friend'. It's telling you somethings wrong & you need to change something - type of exercise, or something in your diet, or a change of technique.
6. Don't go along with the crowd. Recognise that you're an individual & what works for someone else might not work for you - & vice versa.
7. Don't make lots of changes all at once, as it makes it difficult to judge which particular change has made the difference.
8. Trust your instinct or gut feel. Your 1st reaction is usually the correct one.
9. Enjoy your training. Have fun & keep experimenting. That way things won't get stale & you'll remain motivated.
10. Learn to train alone. Then if a training partner let's you down, you will still train & enjoy it.
Hope that helps.
Good luck on your training journey. 👍
@@anthonybutt2453 That's great advice; sorry I took your original message as meaning something along the lines of "experiment to see what gives you the most longevity".
This is such a great video Rimon, so much practical information that can be applied to health habits/routines immediately. I personally loathe exercising and would rather rely on fasting and keto for weight control, but it has to be done for longevity. I've only recently been tempted to start gentle yoga again so this has given me the push to include a few short dumbbell workouts, once my bones have stopped creaking 👵 I think it's the way forward leading up to Christmas, as good intentions of Keto will be out the window once mince pie season is upon us. I really hope your wife is making good progress and with your studious approach to health I'm sure she will reach her recovery goals. It will be great to see her on the channel when she's ready. Keep your eyes on the prize!💪
Thank you, in terms of longevity, exercise is a bit overrated compared to other things. Some of my clients achieved remarkable results without exercise, so it tells me we can do other things, but we do need other habits to compensate. Thank you for your wishes.
@@WellnessMessiah I agree but I want to try this less is more approach as an experiment. There is no danger of me ever over exercising lol. I'm mostly focused on diet, sleep and daylight/melatonin, but it won't hurt to tone up a bit.
Good luck lasting long on keto.
I was unaware of autophagy's effects on protein aggregates. I do think mild aerobics, stretching with IF are good.
Very interesting, thank you. What about a rowing machine that would work more muscle groups without impact damage?
Thanks for this video.
Good luck to you and you family👍👍🤘🤘
Wow this was amazing ! I must say that I have researched these topics to a moderate-high degree over many years, and this ONE video managed to merge MULTIPLE streams of info in one concise video. It’s near genius!!! I am so very happy I have found this channel. Just this one video has been able to build an extreme amount of trust in how comprehensive and common-sensical the prep must be to put out just one piece of content. Wow.
😊
❤❤❤😊
Prayers said for your wife, yourself, and your family and loved ones. Hopefully everyone is healthy, happy, and fully recovered. :)
this is pure gold
Very good informations . Love from ❤Pakistan❤ Mumtaz Ali
Excellent video! covered a lot of topics in a clear way. thank you!
After listening to Dr.White (on Attia podcast) about hypoxia, I started short breath holds during morning walk. 10 to 15 sec holds during my i mile walk. I've found that it increases HR and causes me to breathe much more heavily after each hold. O2 levels will drop below 90% for short periods doing this. I also occasionally do breath hold only regimes where I breathe deeply for 2 to 3 minutes, then hold my breathe until I have to breath. 3 to 4 cycles of this drops my SpO2 to about 70% before breaking hold. I do all of this in the morning after overnight fast and morning exercise. I have to assume that autophagy is improved, but of course do not know.
Its called Apnea Training. Freedivers do it frequently.
@@travismcgrath2403 I think we should increased average longevity in lifetime freedivers if hypoxia triggers autophagy. The data should be available, but I doubt gathered and analyzed.
im 49 and people always say I look like I'm 40. ha ha. 2 hours training daily. Love rising 5am to start 6am. Awesome.
Hi Rimon, much blessing and speedy recovery for your wife😢
When doing resistance training, I was wondering what you think is better.
For example, should I do a split routine by training a body part with 7 days rest, or is it ok to train three times per week, but do a little bit of everything with fewer sets?
Currently, I'm training three times per week and take a day off between workouts, but I train my entire body.
I'm worried I may be overtraining.
Did you get any feednack about this? I have the same question. I do body weight/water bottle weight training 3 times per week for toning . I work most of the major muscle groups, and feel good (I'm 62) and don't like gyms. As an expat, I've developed a routine I've been doing for 17 years.
I am 69 I train old school full body workouts in 40 minutes or less now 2 times a week where as in my 20s I did 3 times a week . And remember new research has shown to much exercise is as bad as none why run when you can walk .
@@keithdainton6043 Good philosophy, and keep on rockin friend!
I'm 60 years old, and have been training all my adult life. For years I would weigh train four days per week: Monday and Thursday, legs and chest. Tuesday and Friday, back, shoulders and arms. A few months ago I noticed myself getting a little stiff and not feeling very strong. Then I switched to lifting just two days per week, Monday and Thursday. I am no longer feeling stiff, and probably have gained 10-15% strength. I do push myself hard, and not just go through the motions. I think this type of workout schedule would be of specific benefits to athletes, and they cannot afford to lose mobility, and they need energy to do their respective sports. I'm a personal fitness trainer, and played competitive sports until my early thirties. I hope this helps?
How long are your workouts on those 2 days? Thanks.
Genetics, sleep are factors that many overlook and is underrated.
You don't need to visit the gym but I disagree about not working the muscle on a daily basis.
We evolved to move, that said working the muscle which need not be with weights is vital.
Thank you for uploading and sharing.
I never eat more than two meals a day and I don’t snack because I eat healthy and I’m not hungry between meals I’m 62 a skateboard a surfboard a snowboard Pickleball played Nerf basketball with a bunch of teenagers today. We had a blast, but eating too much has never felt good and eating too often is even worse. I love the fast from time to time it reboots my energy And my outlook
I like to drink black coffee in the morning. In the afternoon, I work out for about 20 minutes doing the rowing machine and then I have dinner. It can be a salad with some kind of meat. Water + spirulina and no sodas. I must say that I completely eliminated pizzas, potatoes, pasta and pies. i was about 250 lbs 3-4 months ago and now I am about 210 lbs. So far, so good!
Incredible video! But now I have a really big question. I am in my twenties and I have thought my whole life that increased muscle mass thriugh weight training is the key to livinh healthier and longer. However, after this video it looks like hypoxic exercise is the key. Does that mean that instead of trying to build muscle mass I should be practicing something like HIIT? Or is a combination of the two better? I was wondering this since bodybuilders, who have really high muscle mass, actually appear to live shorter. Thank you!
I took it as bodybuilders tend to overtrain and take steroids and that could explain the shorter lifespan… I would think a common sense workout plan mixing aerobic and strength training would be sensible - at least based on the video.
What about walking and push ups. Should we do it consistently?
I notice that none of the athlete groups achieved a blue zone age range. Movement in moderation over a lifetime along with autophagy is perhaps the best. Cells need LDL to carry resources to the mitochondria across the cell membrane as the cell membrane which are hydrophobic as a fat dominant membrane. Perhaps a episode on this topic as many vitamins, and so forth need LDL as the transport. Glycation is what damages this process, and thus wreaks autophagy.
Great presentation. Thankyou.
Rimon, this was a well put together video. I hope your wife is ding well. I would be interested in any comments you have on exercising in a fasted state?
I try to fast for 16-18 hours every week and always break my fast with a work out. I am on a form of keto diet and so I am fat adapted and find that exercise at the end of fasting just makes me feel fabulous. It both increases my ability to exercise intensely and decreases my exercise recovery period.
Then I must hit autophagy every week (according to this video). Every Saturday I start the morning with black Expresso and water. No food . Do a 6k cross country run. It has hills, so there's your resistance. By the end of the run I keep going (albeit slow) despite the fact of going up a steep hill at the beginning of the last mile and my lungs feel like they're about to pop out of my back. THEN, I don't eat until evening, putting me at a 24 or 26 hr fast AFTER intense fasted cardio.
Of course you can take the guess work out of it and do a 72 hr fast which is not as hard as it sounds especially if you're fat adapted. Of course if you rely on carbs for energy that's obviously gonna really impede a fasting lifestyle.
Excellent summary of how so many things are connected.