Doing THIS for 3 Minutes a Day Reduces All-Cause Mortality Risk By 25% | Martin Gibala
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- Опубліковано 21 січ 2024
- Vigorous intermittent lifestyle physical activity (VILPA) entails incorporating bursts of high-intensity activity into daily routines, such as brisk walking or choosing the stairs over taking an elevator. In this video, expect to learn:
• Examples of VILPA you can add to your day
• How 3-4 minutes of VILPA daily could reduce all-cause mortality risk by 25-30%
• Whether or not more VILPA (i.e., 9 minutes) reduces all-cause mortality risk even further
• Whether or not you have anything to gain from VILPA if you exercise regularly
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Watch the full episode: • Dr. Martin Gibala: The... - Наука та технологія
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@FoundMyFitnessClips Rhonda I wanted to ask you, can you do a video talking about any benefits from training at high elevation to improve V02 max, then when you come back down to sea level you become Superman?
I think you mean *e.g.,* 9 minutes, not "i.e.," 9 minutes.
I tell my wife I NEED 3 minutes of vigorous activity daily.
More like 3 seconds
lol!
Ask
😂
lol she be like 6:46 "this is the longest minute of my life ! "
Been watching these videos for years - Peter Attia, David Sinclair etc. I've implemented them all. My all-cause mortality has been reduced by about 765%, so I'm guess I'm living to about 800 years-old?
Go on without us and enjoy the future my friend
My penis also increased 765%
diminishing benefits
Effects probably don't stack linearly. 10% reduction and another 10% reduction will only give you 11% total reduction. Or another way to think about it is a vector, so improving something from ten 10 to 11, or 10%, and another thing 10% might only give you the square root of the benefits.
My penis also increased 765%
Nothing like science catching up with common sense and then giving it a special name.
Ed Zachary
Exactly
@@deioped Thank you Captain LeftBrain. Try to loosen up and sense when someone is being tongue-in cheek.
Jeeeez @@deioped Chill Captain hahaha
@@henrikmadsen2176 lmao. No wonder society is going to shit.
I'm fit and work out regularly at 59. For the last several years I park at a distance from the entrance just for the movement. I generally run the stairs in our house rather than walk.
It's a mindset
I'm 68. A non smoker (gave up 12 years ago), non-drinker (gave up 22 years ago) and have never used drugs. I walk approx three kilometres every second day at speed of 5kms/hour. Every second day I do weights and I stretch every day with a bit of yoga etc.
As an older desk jockey with CVD, I added (over 10 years ago) a routine where I get up every 30 to 40 minutes and walk downstairs in my building and walk briskly for 2 to 3 minutes. Gets me some natural sunlight and adds 2,000 to 3,000 steps a day to get me to my overall 10K+. Start every morning around sunrise with a 20 minute walk (not a stroll). Parked my riding mower 3 years ago and use an electric push mower which adds a lot of cardio during mowing season. Many ways to get enough physical activity without gym or bulky equipment.
So smart! People should follow your example!
Long story short: take the stairs whenever possible.
I moved to the country 9 years ago. I am doing all of these things plus my own. I go back to the city to visit family they seriously look at our family like we went through a time machine because we aged very little and are on no pharma drugs and have no health problems.
Almost 40 years ago a 5 or 6 story Federal government building in Bayonne NJ which I sometimes visited had a sign near the elevator which I saw for the very first time, "Please use the stairs if going Up One floor or Down Two floors." That simple sign made sense to me and I adopted that thought process.
Also of note, never again have I seen a sign suggesting such common sense everyday activity.
Maybe the intention of the sign was to free up the elevator.
The obvious confounder is that people in better condition are more likely to take the stairs.
Yeah, it shows correlation. So if you have the energy, strength and mobility to perform mundane movements with all this vigor, then congratulations! You’re not moribund! You’re the picture of health!
Meanwhile, the elderly and infirm, chronically ill, and the crippled take elevators, but it’s presented as if only laziness and convenience cause people to skip stairs and walking farther than necessary.
That they actually coined the term “exercise snack” to explain this phenomenon of young, healthy people surviving better than old, unhealthy people…😂
Exercise snack. That’s some quality science, right there.
Exercise snack! 😂
I'm 74½, I live on the third floor. There is no lift. I don't have a car or a bicycle. It's walk or catch a tram. Sitting in car is like driving your own hearse.
Sounds like something I've always done because I'm always late so I end up having to run places
At 50 my Doctor told get a job in retail in a store! My numbers all went down! 10,000 steps a day! I got promoted only because I volunteered to do things no one else wanted to do like bring boxes of bags and place them at checkout. Other employees thought I was trying to ingratiate myself to the boss but I was trying to build muscles and stamina while getting paid!
The bar has never been lower
😆 🎯
Vigorously stated.
Such an easy thing to do everyday!!!
I walk my dog on a 1/2 mile track each day about 25-35 minutes and 3 times i take off and sprint about 50 yds. He of course chases me and blows by me, he enjoys it... but i knew already that doing sprints a few times a week are near as good as distance running in regards to cardio health and VO2 max. I figure we both benefit. I see a difference, i rarely get out of breath. Mid 50's here so it's not that fast anymore ... but if anyone has serious joint/back issues i'd find a low impact substitute like swimming. Do what's best for you, anything is better than nothing. Bless you all !
Find a copy of an old book from '75...Total Fitness in 30 minutes a week by Lawrence Moorehouse, he detailed all of this back then!
Excellent info, and happy to discover this channel. (Also, as a small note, I appreciate you both having your water in a glass rather than a plastic bottle.)
As he says, just take the stairs when possible, carry your backpack in your hand sometimes, pick up your suitcase for a few steps….
Sounds like a great way to arrive at your appointment nice and sweaty. 👍
I stumbled upon this when I started wearing a Fitbit in 2020. I make an effort to get short bursts of increased heartrate hourly, in addition to my morning exercise and sauna. And the results have been astounding. I've dropped 65 pounds, and all of my health metrics have moved into ideal ranges. During my annual physical my doctor literally took out a notepad and started taking notes about my health journey...
I am 69 years young and being hard headed have always felt this was the way to go . Hit it hard and hit it often. Always low technology. Sometimes some grunting and struggling but believe it builds character.
Great now there’s a name for this and someone studies it.
I live it everyday.
Me 62. I do 20-30 pull ups every morning. I have a pull up bar in my bedroom
If that's pull ups and not chin ups, then major respect to you..!
Great selection of clips.....thanks
I love the label put on activites people have always done and this is some great revelation. Talking about this at a table with a glass of water or vodka just drives it all home. Thanks.
One negative about sudden vigorous activity, is increased risk of injury as you get older.
There are plenty of low impact high intensity exercises you can do. Look for compound full body moves.
Take steps instead of elevator. Give it special name and do a "study" on it, then do podcast to explain and make money. Brilliant!
Vigorous wood splitting! So much fun
(Forgive me as with no reference) Latest Research on Autophagy shows exercise is better than fasting.
Even a 3minute vigorous physical activity will increase adrenaline, which increases heart rate. And an increase in heart rate also increases blood flow. An increase in blood flow allows your white blood cells to travel and patrol to every part of your body. You're basically helping your immune system/white blood cells to go and search infections and damaged cells. Hence, reducing mortality risk.
It takes around 1minute for your blood to do a full circulation. 3minutes is like flushing your system 3x. Think of it as flushing and cleaning your internal drainage. Long story short; 3minutes of vigorous exercise is enough to trigger all bio-physiological processes and system.
3minutes, and all the labyrinth of networks; vasodilation, co2 and o2 exchange, lymphatic, immune response, energy exchange, waste elimination, etc... Think about it; Your cardio-vascular/blood is connected to every system in your body... It's your body's circulating life line... 3minutes is all it takes, wow!!!
I dont think this is accurate regarding it being better than fasting necessarily in all areas. Certainly a 72 hour-96 hour fast is at the least equally potent for your immune system as exercise. Now perhaps if youre comparing, say, running a 5k to 24 hours of fasting, maybe. Youd have to be more specific on both the intensity and extent of exercise and the extent of fasting
@@austinlittke7688
6:16 Meta-Analysis - "Regardless of intensity level - are associated with a lower risk of all-cause death."
The ONLY Thing that Increases Autophagy MORE than Fasting | Dr. Tommy Wood
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Research first shows that any movement is better than none. At the next most basic level, moving a little bit throughout the day is better than doing exercise during only one period a day. Then VILPA seems like the next level in regularly moving that is vigorous. But the top level is HIIT, high intensity interval training, which has shown the greatest benefit of all.
Of course, better yet, combine VILP and HIIT. That is what I do, but I also mix it up with more relaxing movement. I have a mindful casual walk to and from the bus stop. But I also do various forms of VILPA throughout the day and HIIT multiple times a week. Most importantly, I just try to get up and move around regularly, if it's just standing up and stretching.
When I was in business years ago, I had a Chuck Norris machine in my office which I used for 5-6 minutes at a time, intermittently during my workday. I also had Gazelle which I loved. Now, I'm retired, and use by weights, bands, and a Bellicon rebounder (along with surfing).
How many minutes per day did you use to spend on the machines?
People don't realize how beneficial a rebounder is... its a life changing process...
@@geoffreyhanan1837 a trampoline!
I LOVE rebounding! I use mine about 5 days a week. Makes everything better.
@MiteshDamania 20 minutes a day is a good start... there are many you tube videos available and you can choose the level that suits your lifestyle and conditioning...
Thanks for this!
It's interesting, I walk two miles a day but I'm also in the office and lab working for several hours sitting. I only walk when the temps are above 18 to 20F and we just had single digits for several days with snow.
What I decided to do was run up and down my basement steps 4 or 5 times every hour when I'm sitting and I can feel a difference but I never knew it was clinically shown to have a benefit.
Is that vigorous?
@@wolfthequarrelsome504 Running up and down 14 steps fast five times when you're almost 79 years old? Yes, I think it is!
@@mosfet500 You tell him!
@@mosfet500 Don't trip old man! 😂
58, I have lived my life like this.
To a varying degree, nearly everyone feels it climbing flights of stairs.
Most definitely! I think the key is to tax yourself so you are definitely out of breath and cannot maintain a conversation during exertion. Climbing a long set of steps is great HIIT training particularly if you want to walk fast or sprint up it, or maybe even have a backpack on. Same with regular walking, once you start walking up hills or put on a heavy backpack you'll be nearing your max heart rate. Doesn't have to specifically be an established HIIT protocol like Tabata to get the benefits. You can easily incorporate it into your everyday activities. Like sometimes I'll do impromptu max sprints across the parking lot on my lunch break. Things like that.
Problem is it can be dangerous, especially if you’re older and carrying stuff.
@@martinlutherkingjr.5582 can't do anything about getting older
I am on one of those people who sometimes unconsciously shakes my lower legs while I am sat down with legs crossed. I used to suppress it when I became aware I was doing it, but now I do not. All movement is good for the body.
VILPA? My goodness. I want to come up with an acronym.
Standing desks could be a great solution to limit sitting.
Some sit on an exercise ball behind the desk.
Public transport is a better solution 😉 oh! Americans don't have Public Transport, do they?
I have subscribed to this concept for years, the complication is that finding ways to challenge yourself physically in your everyday life calls a lot of attention and concern from others. I would carry my groceries and well-meaning people would be pulling stuff out of their grocery cart to give it to me. I would lift something heavy and people would rush over to help me and lecture me about working smarter not harder. We have built a culture where a physical challenge is seen as something to avoid at any cost unless you're in a gym staring at a wall. I try walking to my destination as much as possible but the roads are not designed for foot traffic, and you feel like walking a mile to the store is like eating at a restaurant alone.
Stop searching for excuse bro. Just say no thank you and move on, they don't give a damn about you so you shouldn't either. Actually, what's the problem with telling them you're trying to move more and do it on purpose? :)
I walk 30 mins a day with my laptop bag filled with 10kg/20lbs weight in one hand then the other to strenghten my core muscles and get a little cardio. Anyone asks wth am I doing? I'm excercising and I suggest they do the same if they don't wanna die at 50. I lost 40kgs/80lbs in last 17 months so everyone who knows me sees that and knows I'm a dude who does weird things and cares only about the results, not opinions.
Listen to David Goggins btw.
@@Gref75 I hear you, but I'm talking about everyone else, not really about me. If everyone was met with encouragement instead of resistance when taking on a physical challenge in their everyday lives we would all be a lot more fit. I'm advocating for a cultural paradigm shift where the only appropriate place to exert great physical effort is not confined to the gym.
It seems that, at some juncture, the perceived risks of pushing one's physical limits surpassed concerns like diabetes. I believe this is a correctable misconception-a case where the spectacle of imagined dangers distracts people from more probable health hazards.
@@christophertondro3351 Great ambition !!
Sweating hard at the appointment
VILPA - fancy name for vigorous activity. INTERMITTENT FASTING - fancy name for skipping breakfast. All kidding aside, great info!
I am 50 years old and have been in Industrial Manufacturing all of my adult life. "VILPA" describes my average work day over the past 30 years. You all are the first people I've ever heard of advocating for my lifestyle.
Same here. Truck tire man, I do 45 second hammer swings quite often 😂
@@jimperry4420 after all this time, who would have thought we were the future of fitness..
TFJ, my late run from parking garage into work is healthy!!
Used to work on the sixth floor and I always took the stairs for the 1.5 years I worked there. Out of the >50 people that worked there I was the only one that took the stairs.
Most people are saying without being verbal I don't want to be healthy
The constant amount of fitness hogwash that flows in our interweb lives is truly amazing. Next up, breathing is better for you then not breathing, a recent study may or may not indicate.
Vigorous intermittent lifestyle physical activity, (VILPA); now there’s an acronym that rolls right off the tongue. I see a nobel prize in his future for creating that or maybe just a few youtube thumbs up from dopes. 🤪
How do we know the reductions were reductions instead of correlations? When I managed a retail store 45 years ago, I would sprint for the phone if no customers blocked my way. I was also younger. Ten years before that, when the phone rang at home the cat would sprint for cover as four teenagers made sudden moves. She lived to be 21, but her sprinting days ended a few years earlier (cataracts, deafness).
Is running late considered exercise, because if it is I am ready for the Olympics!
When speaking of "Zone 2 and 5", is that a reference to the Heart Rate Zones or ones FTP Zones (which is 1 through 7), such as used in Peloton's Power Zone Training classes? Thanks?
Carry a 20 kg kettlebell everywhere.
You know, if you think about the people who work with their hands - construction, farming, welding, etc. are doing this stuff constantly, and they also tend to have better health overall and live healthy into their senior years - minus injuries; back, knees, etc.
So right! In denmark Postal worker live the longest. Move around all day in fresh air. (used to be regular bicycles - I think most have changed into electircal bikes by now)
I was an MRI tech. Sorry to burst your bubble. But the patients who did the SAME repetitive work for 8 hours a day had horrible issues. Mechanics working under cars with arms over head DESTROY their shoulders. So painful. another example, carpet or flooring installers destroy their knees. I agree if they get to do a “variety” labor but most labor is highly specialized these days.
They get burstitis carpal tunnel and arthritis in their 40s. Repetitive movement over time is not good.
What is the best way to check if you’re in zone 2. I usually use my watch but it sounds like the Dr. Says it’s not good to check by heart rate?
Is it the exercise or is it just a reflection of a healthier lifestyle?
I saw an obese person in the grocery store who had to ride one of the electric carriage scooters that the store provides.
It was filled their mass quantities pancake batter mix.
Wait a minute. How did they record that data from the study? How do they know the intensity?
Reverse causation sounds pretty likely: if you can do such activity, you are less likely to die.
I'm of an age that impedes the possibility of beginning this hard-core activity as seen in the photo above the title of this video...the woman leaping up the concrete stairs. So what do we do?
I walk daily on my breaks and lunches at work at Wegmans
Running up stairs is my favorite VILPA. I usually doing stair climbing (ie. running) a few floors beyond what I need, often 10 floors (approx. 40 m=43.75 yards), in about 1 minute and 20 seconds.
10 floors 40m? It's 30m for me, as residential building tend to have 3m of floor each. Where do you find 4m floor elevation?
@@Sekir80 In a regional hospital.
@@peterh.1521 Wow, a ten floor hospital? That's huge!
I often do double steps up to really work out the legs.
Dr Kenneth Cooper, is a good source of information, he came up with a points system for activity/exercise.
It boils down to what TR said. "Do the hard things".
TR?
@@chillie000prolly a Tony Robbins fanboi lol
@@chuclkles58 coz Tony’s the only self-help person to ever say that, ever.
Rhonda excercises?
I get 5k steps on bathroom runs during the night...
Keep in mind that association does not prove causation. Those that are physically able to do VILPA can be different than those that can't in many ways, and those differences may be at the root of the reduced mortality risk, and not necessarily VILPA.
I’m so tuned into what you’re saying I take every opportunity to physically exert myself whether I’m going somewhere or doing some menial task him the other day I was visiting a friend of mine and they have an elevator in the building but I use the stairs and he lives on the ninth floor so that’s like why I don’t know 18/20 something flight of stairs and, afterwords I feel very invigorated and I took the stairs back down as well I also go to the grocery store which is a couple miles away I usually do my shopping at a health food co-op or a store that I know has good organic produce and comestibles I bring my backpack and I usually walk back home would say about 40 pounds worth of groceries now I only weigh 150 pounds but I’m able to walk that 2 to 3 mile every day to wherever I’m going for whatever I need but this is cool hopefully more people will tune in to what you’re saying. My way of thinking back when there was no transportation or any of that sort of thing people walked everywhere and did everything utilizing their own body mechanics, which can only be a good thing. I want to read that the averageFemale from a couple thousand years ago was actually much stronger than the strongest man alive today, that’s pretty impressive and pretty surprising, considering how far we’ve come in 25,000 years of agriculture and animal husbandry
“the average female from a couple thousand years ago was stronger than the strongest man today”
???
don’t be ridiculous. walking 20,000 steps a day will very much improve your health, but it won’t make you be able to deadlift 1000 pounds
@@VestigeFinder Look it up
@@VestigeFinder hey farfel:I never said that I wanted to lift 1000 pounds(pointless), what brought that on? I’m simply espousing the benefits of challenging yourself on a daily basis or whenever you can to improve your health you on the other hand have decided to take an Irrelevant TAC
Pretty ridiculous claim. Quite laughable in fact. Putting aside the myriad of things wrong with it, the simple fact that this hinges on the general strength of men not changing whatsoever during this time period but for some reason walking wouldve made women generally stronger means its a nonsensical non-starter that only a simple-minded person would believe.
Vilpa sounds like a good name for South Park’s Shake Weight dumbbell.
I am highly skeptical. Long duration vigorous exercise, absolutely, no doubt about that. But things like taking the stairs instead of the escalator? I struggle to see that having THAT profound an impact on your health. I don't think these dramatic benefits will be reproduced in a direct, non-observational study.
Cumulative effects over the course of thousands of days. That vigor adds up
From the video 6:16
"regardless of intensity level - are associated with a lower risk of all-cause death."
"According to meta-analysis" - meaning summation from all research.
"Long duration vigorous exercise"
Is your internet connection slow???
Bruh, there are lots of research on exercise and sports science.
This video you're watching, this is old news and only one of the many.
You're like 10years behind. LOL
@@GabrielBacon 🤣"that vigor" of taking the stairs or having 1.5 minutes (okay, maybe it was 40 seconds...) of "intense" sex... HOLD UP LET'S POWERWALK TO GET THE MAIL before plopping down for 5 hours of desk work... yeah, NO. Let's actually strive to be athletes, nearly every privileged American (aka everyone who has the time to sit and watch this video) has that capacity, that's coming from someone who has had some significant physical and medical setbacks. Aim a little higher than this VILPA crap please. That's just normal everyday living.
@@JaySizz Preach
I will definitely be aiming to increase my longevity as per the thumbnail.
That is, by watching slinky girls run up stairs.
😁👍
Why does his head look the way it does? I couldn't focus once I saw it.
Until/unless I read the study details, I'm suspicious. What are the other associations with VILPA? I've been doing this kind of thing for years. I take the stairs up. I park far away. No, please, let me load my own 40lb bags of salt. But I've also maintained my weight and mobility. So if they haven't corrected well for confounders, I'll remain skeptical. I'd still recommend VILPA - cuz how could it hurt? But does it help this much? Hmmmm ...
BTW, didja notice how Martin and slip back and forth between being properly scientific and making it clear that these are associations and not cause and effect, but then slip back to saying or suggesting causality. Rhonda does it at 4:20, "Choosing to do these ... and then having benefits ..." At 5:03 Martin sez, "even in exercisers engaging in VILPA-like activity was still, uh, protective." This goes beyond implication. It states causality. Am I being pedantic? Maybe. But I think it is important for people presenting science to be clear when they are doing that and not doing that.
I guess my homework this weekend is to check in on these three studies and see how they dealt with confounders.
Is the goal 5 min a day above our 95% max heart rate.
Bustin' nuts
Kind of Similar to a nitric oxide dump… look it up basically 4 exercises for three minutes … 3x a day
Look up Within Heaven's Gates by Rebecca Springer. Page 64.😇
Carnivore diet & H.I.T Training, best thing i ever did
Physically Labor intensive jobs will do the trick……just don’t get caught up eating out of gas stations working them (pouring concrete, moving furniture, roofing, etc).
try to brisk walk for 30min 3-5 times a week and 2x per week strength training. thats the key to longlevity. dont run, but dont walk slow it has to be fast. you dont have to do 30min in a row, do 10min x 10min 10x per day if u want. people who did this live over 90 years and longer, julia hawkings for exemple is 108 years old and still running. reduce saturated fat and fast carbohydrates, high protein.
You want to live more than 100 years?
@@meshari-yy9gpI just want the years I do have, to be pain free and mobile
@@meshari-yy9gponly if I look 55
That’s not evidence that’s a story.
I've walked very briskly for many years. Just recently my knees have started to hurt when powering on concrete. I'm 39. I'm fit and healthy and look younger than my peers, but noticing repetitive impact on joints is not good. I now walk slower and take in the world around me more. Knees are happy again. I still work out in other ways.
"I get all the exercise I need by pushing my luck." said a "T" shirt I saw.
I'm confused, why are you guys still using a sit down desk set up?
Standing desks have been around for years.
Buy yourselves a conversion set up. Your employers may even pitch in too.
Related to this, it massively annoys me when people get on an escalator, and immediately stop moving. It's a movement aid, not a movement replacer.
Human BIOLOGY would have us conserve energy. Plentiful supply of food (energy) is new to our biology, therefore, it can be hard to workout. I have zero issues going outside for a 5 mile run but HATE working out in a gym or doing resistance. I know it’s Better to do weights but being inside feels like pure torture
Check out Dr Sean O'Mara.
I enjoy yard work. Being constructive while exercising.
Does vigorous masturbation count if it's unplanned?
That'd have to be pretty vigorous. I don't see how it's possible 🤔 maybe while you're running. (?)
Make sure to take your lactate and check that tour in Zone 5 😂
@baronvonhoughton its very beneficial for the fore arms but please wear safety googles so you don’t put your eye out 💦
Don't in a sauna for full effect
That's great for cold natured people, but I sweat if I think about exercise or heat. I exercise daily, but I have to compartmentalize it or offend those around me
3 hours per week of a combination resistence and cardio is easy , but at the end of the day ............ diet is king !!! .......... only clean whole natural high fiber carbs , vegitables lean meet no processed junk ....... can't out train a bad diet ?
I often see construction workers with big guts .
I think everyone is missing the REAL point. The reason just 3 min a day can have this B I G of an impact, is specifically because the study population were non-exercisers. The fact that it was so effective, is sadly just an indicator of 'how bad things really are', for the health of the average person. This is truly no different then the studies using a cheap (shitty) multi-vitamin, on a chronically nutrient deficient population (sub-Saharan Africans), and seeing significant health benefits. This benefit doesn't translate into our population, and these exercise studies do not translate to a healthy population. While it is true the vast majority of our population does in fact have dangerously poor metabolic health (as the pandemic documented), and that most will benefit from this type of activity, they (these types of studies) should be a SHOCKING WAKE UP CALL for our public health departments, the medical community and the health and fitness professionals.
Haven't you seen the blue zone 100 years old sardinians walking up amd down stairs? Talk about the obvious.
Don't ever sprint up steps.
You could knee cap yourself.
Seriously.😮
Kneecaps are easily replaced at home so it's no reason to discourage people
that guy looks like a generic brand Peter Attia
Peter Fauxtia.
Long winded way of saying do some exercise, dudes trying to make himself important by slightly changing the variables
Fit people telling people who struggle with exercise and movement how to live. Who are these guidelines for ?? You are never going to influence people who are very sedentary and hate exercise with anything that starts with the word 'Vigorous'!
Vigorous and sensible portion........
majoring in the minors
Does sex count? I’ll tell my wife.
Yes but only for two to three minutes..........
This whole naming a regular things to talk about and sell is ridiculous. Guy talks about regular movement every animal does since the beginning of life on earth and says theres "some evidence" it works...
Please.
Your interviewer needs help w/ her thighs. Tell her to reachout.
Stop saying INDIVIDUALS. They're people.
Im sick of seeing less than average looking fitness and longevity gurus
Get off social media
It looks like Rhonda Patrick doesn't wash her hair.