12 Predictors of VERY Poor Health as You Age! (FIX WHILE YOU CAN)
Вставка
- Опубліковано 14 чер 2024
- There are 12 things that are incredibly predictive of poor health as you age, that are entirely in your control and able to be prevented. Most people focus on the look of someone’s body as a sign of how healthy they are. This couldn’t be a more incorrect way of determining health. In today’s video, I’m going to take you inside the body to find twelve of the most important determining factors for longevity and well being that you can start making changes to today to increase your quality of life.
Get 60% off all AX programs - athleanx.com/x/554-workouts
Subscribe to this channel here - bit.ly/2b0coMW
We first have to look to the work of Peter Attia MD to see how important improving one’s VO2 max is. This is your body’s ability to utilize oxygen to fuel aerobic performance. The more oxygen you can consume and provide to your working muscles, the better predictor of long term health you can make. In fact, having a VO2 max in the top 2.5% worldwide would give you a 5X decrease in your all cause mortality. This is a greater impact positively than are the negative affects that smoking and diabetes cause on your body.
Next, we have to look at water consumption. All too often, people are told to focus on getting in 8 glasses of 8 ounces per day to maintain proper hydration. This is simply not enough. Especially for people who are active or are pursuing muscle growth in their workouts. I believe you need to take in close to .75 ounces of water per pound of bodyweight to keep cell hydration high and cell function at peak performance.
Thirdly, the concept of avoiding weaknesses and working on strengths is especially flawed. We often “do what we like and are good at” rather than what needs to be done. When it comes to functional loss, if we do not work on restoring them they will only get worse. The ability to touch your hands behind your back is something that almost every child can do, yet almost all adults can no longer. What makes this worse is the assumption that because it has taken you this long to lose what you have that the remainder of functional loss will take twice as long. This is not true. Loss accelerates faster as you age making it critical you intervene now before it is too late.
Corrective exercises play an important part in preventing the decay in function and help to stave off decline while at the same time optimizing the performance that you do have right now.
Grip strength is another indication of health. People with weak grips are highly correlated with having poor health. There are a number of reasons for this, one of which is its value as a predictor of fatigue and recovery. The other is that your grip is a neurological peak inside the body at how efficient your body is operating at a systemic level. To maximize your grip, make sure you aim to perform a 2 minute dead hang from a pull-up bar or carry half of your weight in each hand for at least 2 minutes.
When it comes to your exercise routine, weightlifting must be a part. Not just any kind of weights, but dumbbells and barbells in particular. Why? Because these are the ones that are going to be the most impactful in terms of strengthening your grip as well. Limiting the use of machines for pushing exercises and grabbing free weights instead is going to be beneficial.
Making changes to your diet as you age is critically important as well. Let’s face it, as you age you will lose muscle mass. This is due to a process called sarcopenia. Though your efforts in the gym will go a long way towards staving off loss, some is unavoidable. As this happens, your BMR will decline and your caloric needs will go down. If you don’t make adjustments to decrease some of your calorie intake you will likely wind up getting fatter as you age.
Other modalities like heat and cold exposure through saunas and cold water immersion tanks are becoming incredibly popular. There is good reason for this. In addition to the specific hormonal benefits that the use of both provide, their simple impact on increasing total body resilience to stress is a beneficial thing for long term health and immunity.
Jumping and running are additional skills that cannot be sacrificed as you age as well as the ability to stimulate the brain on a daily basis through something called “cognitive weightlifting” in order to keep the brain functioning at its highest level.
Be sure to watch the entire video to see exactly what you can do to body hack your way to better longevity and health long term.
If you’re looking for more videos on how to increase strength with age and the best workout and diet plan to live longer, be sure to subscribe to our channel here on UA-cam and remember to turn on your notifications so you never miss a new video when it’s published.
For a complete workout plan and diet to feel your best you have in years, be sure to head to athleanx.com via the link below and get the ATHLEAN-X Training System. - Навчання та стиль
*THE GIVEAWAY IS BACK* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.
giveaway.athleanx.com/ytg/12-early-predictors
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Intermittent cardio? Heresy!! Lol
I havent been doin any of what you discussed in the video for last 10+ years and I’m over 40 now. What should I start doing ?
I would really like to see a video on how to change up your workout routines as you age more in depth.
That was kinda depressing video about aging. But I get it. Nothing lasts forever.
Please review the Total Gym
1:30 VO2 Max (4-5 mins burst, 4-5 mins rest, 4-5 sets, once a week)
3:10 Hydration (0.75 ounces per pound of total bodyweight a day)
4:35 Weaknesses (Apley Scratch Test)
6:00 Corrective (Joint Protector, Decay Preventer)
7:40 Grip Strength (Arm Hang and Farmer Carry, 2 mins minimum)
9:00 Weight Training, 9:55 Limit Machines
10:40 Training Focus (High Intensity: Compressive Stress, High Volume: Junk Volume. Find Your Intensity/Volume Balance for Sustainability and Longevity)
13:00 Adjusting Calories Intake (Keep Nutrient-Dense Food, Cut Empty-Calorie)
14:45 Saunas and Cold Water Immersion (12 minutes combined per week)
16:20 Jumping and Running
17:55 Mental Stress: Cognitive Weightlifting (Languages, books, conversation, puzzles, apps,..)
20:00 Regrets (Remove old regrets, Prevent new ones from forming)
"Seeking comfort is going to make you old, finding ways to make your body uncomfortable forces it to continue to adapt and become resilient to the types of stress that you apply to it"
Thanks
Thank you!
Thank you
@@roderickclerk5904 1) no one is perfectly healthy
2) linemen of all players are actually the least healthy players on the team if we're talking actual historical facts/data
3) lose weight, drink water, stop crying.
@@roderickclerk5904 With all due respect sir, there's no human on earth whose healthy weight is 280 lbs.
I'm a 68 year old woman that still totally refuses to not challenge myself. I still run. I still jump. I still get down on the floor and challenge myself to get back up with zero assistance. I will lift, move, and stretch all day every day. The mind Is the important factor here. Bottom line don't give in to aging. 😊
wow... you're an inspiration ma'am
YOU ROCK!
Wish my grandparents had this mentality. Hate to see them lose their mobility but there is zero effort to retain it.
damn motivational!!! I hope many people read this comment and do the same! ❤❤💪😎👍
@@HeyYouSA only one of mine did and he is the only one alive.
My grandma is 98, she told me the key to longevity is everyday she trys to be:
always hydrated
always reading,
always moving,
always mindful.
always grateful.
And sex?! 😂😂
❤ I love this so much!
awwwww thank YOU!!! common sense its not that common!
Three of those don’t have anything to do with fitness lmao.
actually u need to read to learn anatomy which is the major part of fitness, you need to be mindful of what the actives you are doing while doing so, so u don't get hurt and have hypertrophy develop and grateful she can still mentally do the exercises lol common sense its not that common! @@Brandon-ml2zw
I’d add sleep to Jeff’s list. As you get older the quality of your sleep decreases so taking time to ensure you sleep routine is as good as it can be is worth it. I’m 51 and improving my sleep has made a massive difference to the quality of my life
Absolutely. After I took my digestive tract out of the equation the sleep quality went way up.
I'm in my 30s and already feel the drag of poor sleep quality. It's really annoying randomly feeling like crap all day from not sleeping well
YES!, in fact I would classify this under “Recovery” which may include massages, SLEEP, rest days and the like.
I have been struggling with sleep for close to two decades now and hitting menopause made it much, much worse. I’m doing all the right things and they basically do diddly squat.
@@TheHungarianchick I found reducing caffeine had the biggest impact for me. I started with no caffeine after noon. That was much better. I’m practically caffeine free now and that is even better. Hope you find something that works for you.
Summary:
-VO2 max
-hydration
-fixing weaknesses via corrective exercises
-grip strength
-weight lifting (preferably free weights and barbells)
-caloric adjustment by age
-cold and heat exposure (seeking physical discomfort)
-jumping and running
-intentional exposure to mental stress/discomfort
-do things to avoid regrets, start now
Thank you ❤
no time markers :(
Ah yes, the 10 Predictors
Its too late, I regret clicking on this video
nice
ty
As a man now in my 40s, i feel like this is one of the most important videos I've ever watched. Thank you, Jeff.
If that's you on this picture, yikes😂😂🤣
@@popeyeschknisfknawsum 😂
As an older guy (62) & a huge fan of Jeff’s I found this video to be one of the most directly relatable & aplicable factoring my many years of tread wear. For old & young as well I think this video is a must-see! Thanks Jeff!!!
As an older guy, I actually found this video to be one of the most pertinent with regards to healthy aging. Great job Jeff.💪
I’m 73 . I’ve had 3 periods in my
life when I lifted intensely. Prior to and during a portion of my Marine Corps days....age 17 to 20. Back than, I weight 145 and could bench 270. Then years passed . I resumed again in my 50s and trained hard for a couple of years. I lifted heavy. My body weight hit 215 for a short time but that was too heavy for my frame and I started having back problems so I backed away from lifting. My business was also exploding and became my primary focus. I know now that was a mistake. A great wife , also attacking her career, and raising kids took all I had. I used the excuses of marriage, building a business, raising kids and other lame reasons for not training. I’m a carpenter so I always have the movement and physical effort benefit from my vocation. I’ve always known that that’s not enough. April 6, a few weeks ago, was my one year anniversary or returning to the gym. (I still work full time and find myself pushing as hard as I did in my 30’s. There are days I amaze myself at my productivity at my age. Yet, there are days when it’s tough to push through the work day) As to my return to the gym, I’ve added an inch to arms and 3 to my chest. I weigh 193, 5’10”. I’m probably 10 lbs overweight. I rep with 185 for bench pressing. I dumbbell curl 2) 35# dumbbells. I do lots of ab machine crunch’s . Lat pulls, rowing, tricep push downs curls and these traditional iron pumping movements are done 10 rep minimums and 6-7 sets. Occasionally more sets. I start light to warm up and add weight to every consecutive set. Where I’m having problems is shooting pain in my forearms. Nerves, I think. Leg work is minimal. hack squats, calf raises and leg extensions, occasionally. I hate leg work. I consider ladder climbing at work to be “leg day” equivalent. Because of my age, luckily my good health, and the fact that I now refuse to go “quietly into that good night” my gym attendance will be a permanent thing. I’d like to get close to a 300 lb. bench press again. Time will tell. (And crunching it out.) I appreciate your teaching, Jeff and continue to learn. Dave In Omaha
There’s no such thing as “ too heavy for my frame” your muscles are just weak
dabo, I appreciate your criticism. You are probably much smarter than me. However, as a carpenter/builder my lower back is “exercised” throughout the day. My lifting at the time of the back problems also included lower back work. All I know for sure is at 193 I don’t hurt. At 215, I did. I must have done something wrong back at the higher weight. Dave Heitman
I don’t think there’s anything weak about this guy.
I’m built small, 5’10” and naturally about 155. I’ve never broken 200 ( not for lack of trying (I’m natural)), but when I get much over 190 my feet hurt like hell.
Dave in Omaha. You are killing it! I’ll be 73 in 21 years and I hope and work hard to be able to talk about my hard work at keeping myself young. Keep it up!
Very inspiring and positive mindset. I needed to hear it.👍
Jeff and Jesse rolling out quality content consistently for years and years. We appreciate you guys!
I have done weight training for most my life. I recently turned 40 and I love learning about these extra things you can do for your health. I also shared this video with my dad who is about to turn 70 and has recently started going to the gym again. Thanks Jeff!
I'm 39 and jumping on the spot makes me feel concussed. So much time on the couch has rendered me almost entirely incapable of handling what should be imperceptible levels of discomfort. I didn't realise how much I have let my body degrade until seeing this video.
Thanks for the shake up. Training starts tomorrow!
Still with it?
Do it!
I always start tomorrow too!
Free weights as you age are so important to building and maintaining strength. Grip strength as you age is something most young people don’t realize older people loose. Even maintaining moving their own body weight. Being able to carry heavy loads/your own body is a massive deal at staying healthy when aging.
Can I still be ripped at 65 years old ? (I'm not currently ripped right now to be honest)
HEAVY free weights. Preserves muscular youth.
@@HoliGallistur1023 you can maintain a lot of muscle as you age with a rock solid routine, but _building_ muscle seems to become harder and harder as you age, so if you lose it, it will be hard to get back
Bruh i never had any grip to begin with
Finally you talk VO2 Max. The person who has better cardio can actually recover from strength training faster. So if you wanna get big, you should also train the heart.
I'm 76 years. Your advice is good, imho. And it's appreciated. Best wishes for continued success on UA-cam and in life.
Jeff is my Dad when I’m on UA-cam
Did you buy him a father's day gift this year like the rest of us?
Daddy Noel is not happy with you
@@5corvette5 I bought him a big carrot cake slice.
@@garrett3726 It's okay at this point we can have three dads
Including our own
Sup brother
I'm over 60. I've learned much from your channel over the years. I consider this video to be one of the most important i have ever viewed. Thank you. Millions of boomers would appreciate more vids like this.
This is so true and so important. Everyone should watch this video. I've had several people in my family with dementia after 65. My mother has it - the first signs were in she was 82, and she's almost 87 now. It's terrible to watch her slowly losing all kind of abilities. Like Jeff said, being there physically, but not mentally, it's so incredibly sad. Yet, my uncle played tennis and was a very active man (mentally and physically) until he was almost 80, and started to have dementia at 83... I mean, not even science knows what triggers this horrible mental disease. That being sad, I support everything Jeff says on this video. We have ways to try to avoid it. I just can't jump much because I went through surgery on my knee. I try doing all the rest. Thank you again for this video, Jeff. Everything you said is crucial to our physical and mental health.
Look into parasite cleansing and heavy metal toxicity. Parasites do take up residence in the brain (tapeworm and others). They also carry and attract heavy metals, preventing the natural detox of them from the body
Turning 43 this month, lifelong exerciser and I work in the fitness industry. This was excellent and something I think I really needed to hear at this moment. Thank you.
I love how confident Jessie has become, he's come such a long way. What a great guy, and what a great guy Jeff is for helping him to get there. Absolute dream team.
Agreed, I love the rapport and seeing Jessie's healthy changes.
seems like a regular guy. not sure what makes him a great guy, tho... 🤷♂
@@360.Tapestry haters gonna hate.
@@dangernoodle2868 it's not even hate. he's a regular dude. sorry to crush your strange fascination
@@abbottfriar5682 wow. i didn't know that. now he is great - great at using personal branding and marketing techniques. is he a great guy? nah lol
For younger people. Age sneaks up on you. To me going from 30 to 40 felt like the same amount of time as going from 18 to 21. Do your best to enjoy your youth, but also prepare your body, so your future self won't have to have those regrets.
I don't mean to criticize, but if you feel like you're aging physically as early as in your 20s then probably you've had all the worst destructive habits. Technically bones aren't even done growing/calcifying until 25.
Before you hit 30+, your body should be at its best shape ever in your 20s (assuming you're just a normal dude who doesn't lift). So 19 to 21 should feel better, stronger even. Multiple studies show bone density peaks in your very late 20s.
@@stonerawks9882 I didn't mean to imply I noticed physically aging at 20, I was just referring to how I perceived time. Before you know it, you get old. Its easier to keep your body healthy if you start while you are young, as opposed to trying to fix an old, out-of-shape body. So starting to do little bits while you are young will pay dividends as you age.
@@IrocZIV That's true. It has more to do with one's life becoming so stressful that they always have to do something and have no time to get bored. In a way, it's good. On the other hand, you count to 10 and you end up 10 years older. Sometimes it's fine to get lost in thoughts, it helps in making you perceive time slower.
This is one of your best videos Jeff and Jesse. Talking about this topics really help people, thank you so much!
I will be rewatching it from time to time to remember everything.
Regretting is a pretty powerful point. I’m 32 and have lots of regrets. Still time to change.
I'm 47 too. I've been training for a new sport called Hyrox for the last 9 months. It's a 8x 1km runs, each run followed by an event after each run such as sled pushing and pulling, farmers carry, burpees with jumps. It covers quite a few of the things mentioned here. The event is gaining in Europe and the USA. Its worth checking out if you enjoy that type of training.
As we age, our bodies change - and u got to adapt. I think one of the most important things to understand is that whatever you consume now ane however you train now will have an impact on your future well being. So we gotta eat healthy and TRAIN healthy! 💪🏼
And ppl forget to keep up flexibilty, forgetting that we need ROM during lifts and other movement, and you'll be hurting so hard when you need to do a sudden movement in an awkward position such as in a fall or catching something.
I have multiplemyloma it’s a blood cancer, which made my bones brittle, my muscles, weak, and my nerves, lot of your workout and stretches have helped me.
Thank you Jeff God bless you .
Your best video... I've watched a ton of your videos, purchased two of your programs, and this strikes me as maybe the best video you've ever done, Jeff. Not just bigger biceps and a stronger back (which is all good stuff too), but a positive and generalized look at how to deal with aging.
Thank you!
I’m so glad you talk about this. I just did an exam for my sports education in which I organized a small event. I made aging healthy the theme of my event. The elderly who showed up were so happy to hear some of the tips and you covered a lot of them if not all. Thank you!
Something that has really worked wonders for me is dancing. About six years ago I started with Cuban salsa, in the beginning I was totally hopeless but I decided to keep on and suddenly it worked, now I also dance bachata (both traditional and sensual), LA style salsa and a little bit of merengue, today I even get compliments 🕺😮
It improves flexibility, coordination, memory, conditioning and since it is so much fun I just love it and it makes me happy.
I'm 63 and plan to continue as long as I can besides strength training 4-5 times a week.
Dominican bachata (footwork) ua-cam.com/video/O-_Q0O5TDsU/v-deo.html
all I ever wanted was to dance
move my feet
Go out rockin to the beat
Take a chance
Rocket man
Just like I'm in the band
I wanna dance
move my feet
Go out rocking to the beat
Take a chance
Rocket man
all I ever wanted was to dance 🕺💜💃
Greatly appreciate this video and the advise. As a 57 year old man, I've fought the fight against the growing weight and the loss of mobility. I'm losing but I keep battling and need to keep changing things up till I find something that works. Your advise truly helps. You won't get a million views with this kind of content, but you will help real people get something done. Thank you. By the way - getting old does suck but I'm also finding great joy in it. I see things (in my mind I mean as my eyesight is worse), more clearly than ever before. There really is a wisdom to age. Just don't let age rule you.
He did get a million+ views for it though 😄
I just turned 53 and I can confidently say that I’m managing to beat back the aging process for now. I lift heavy 4 days a week and do intervals one day a week. I started daily cold showers a few months ago and I also added mobility training which proved to be a game changer. I follow Amir Zandijenad’s program and it is amazing.
on the topic of mental stress: it's important to seek novelty. yes, doing a cross-word puzzle every day is good, but you get used to solving them, and therefore they become easier, seeking new things that force your brain to adapt and learn are key. one good way i've found is to try do things with your non-dominant hand like burshing your teeth or using utensils, it's a really good way to force your brain to learn, plus it's suprisingly difficult.
This hits home 100%. Loss of shoulder mobility and the "just work through it" mentality has put me on a years-long process of learning about shoulder mobility while trying to fix scapular winging, onset of arthritis, and overall stiffness. Do those correctives and pay attention to HOW you move, not just how much weight you move.
Great stuff, thanks to Jeff and A-X!
Amen bros
Yes, as I have gotten older, I have made two changes to my "compressive stress" exercises:
1. I go for reps on the deadlift nearly all of the time. My goal is 10 reps for a particular weight. When I was young, I did a 5-3-1-3-5 full pyramid every time. Now I never ever do that. When I want to go for a heavy single, I simply warm-up well and then "single-up" to the target. Hit the target, that's it. Finished. No more of these heavy pyramids.
2. I never hit the lower back hard twice in the same week. When young, I would do heavy deadlifts on one day and then, a few days later in the same week, I would do heavy back squats. These days, if I am doing deadlifts in a particular week, the squatting that week is front squats for just a few sets and then leg press. No heavy back squatting sessions in the same week that I have deadlifting. One or the other is fine, but never both. My back needs a full week to recover from one hard session.
This has transformed my spine condition: It was getting really tired, almost like there was great inflammation all along my spine. I am now back to normal.
I am 62.
As always thanks Jeff and Jesse. You guys helped me get healthy again after my body went down the drain in college. Now Im 28. I know what it's like to be unhealthy. I'm gonna keep taking your tips to try and stay healthy for a long time. Maybe not yoked forever, but healthy for as long as possible.
We're always hearing about stress being negative, and Jeff makes a great point about it being beneficial - in mild doses! My Dad was an executive who retired at 50; by the time he died at 64, after 14 stress-free years, he was definitely not the same mentally. Budd Boetticher said it best: Someone who gets up in the morning and doesn't have a problem to solve is going to get old fast.
Jeff greatly appreciate all your vids and your knowledgeable approach to health management. I’m 65 years old and have fallen off my training path. In early years 18-45 I taught martial arts and hit the gym regularly (7-days of some sort of training). At 64 I realized I had lost a lot of my strength, agility and was sitting at 225 lbs at 5’11. In November of 22 I found your channel. Immediately after, I joined the local fitness club. Today I’m 35lbs lighter, working out daily, bars/bells/elliptical and of course diet management. Thanks sooo much for the inspiration and for assisting us older folks with your focused and targeted instruction and advise. I truly feel as fit and agile as when I was in my 40’s. Be well and keep up the great content.
Congrats on your success.
Jeff inspired you and now you're paying it forward and inspiring others your age. Great stuff getting back into the routine, keep up the good work 💪🏻
Excellent work! Kudos to you. I'm a 66 year old male who discovered Jeff's channel this January. I've been working on improving my heath and hitting the weights ever since. I made decent progress in about 90 days. Jeff is now my guru! Keep up your fine work.
Ditto. I started in Nov and also lost 40#. I am 70.
@@paulscheufler6208 That's fantastic! Keep up the great work.
This is a fantastic video. At 59, I have slowly started to see slippage from the fit bad ass I used to be. Fortunately I’m not too far gone and can still do most of the basics. But this is very inspirational for those of us who plan on living well into our 90s. Thank you!
This is so interesting for someone like me! 2 years ago, at age 58, I took a look at myself and decided I needed to get in shape. I was overweight, unfit, out of condition, had (and still have) a sedentary occupation, enjoyed all the wrong foods and hadn't taken any interest in fitness since my mid 20s. On top of that, my dad died age 61 from a heart attack, and I realised I was on the right path to join him before long. So I started a diet (Noom) and light exercise (mostly walking my dogs and doing a few simple home exercises). To my amazement I started losing weight immediately! I increased my range and quantities of exercises, investing in a kind of "home gym" (nothing expensive - just dumbbells, resistance bands, a situp/weight bench, an exercise bike and a treadmill), and I also started watching UA-cam videos - mostly yours! I wasn't hugely overweight but I lost 35lbs (16kg) and managed to get in the best shape of my life (not really saying much but still). My successes became my motivations, and my motivations les to more successes. It hasn't been easy because fitness and training have never been in my DNA, and I don't want to go to the gym because, honestly, I'm too self-conscious (of being an old git). I also realise that amazing transformations aren't going to happen at my age, having started so late in life. Nevertheless I'm still pushing myself to keep going, and have even added whey protein and creatine to my regimen, as well as various nutritional supplements. Apart from a recurring bad back that I've had since my 20s, I haven't as yet experienced joint pain or injury from my exercising, and while that might be because I'm not lifting silly-heavy weights, I like to think it's because I'm being sensible and realistic about what my body can manage. Of course I wish I could have a personal fitness trainer helping me achieve previously-thought-impossible goals, or subscribe to a full-on online program, but alas my pockets aren't deep enough. I've increased my collection of dumbbells, which has allowed me a greater range of exercises, but if I add anything more to my setup my wife will not be happy! Ultimately though, I'm very happy with what I've achieved, and as long as I can, and as long as I remain motivated, I will try to keep doing these exercises and eat a balanced diet. The only real downside has been having to buy a completely new wardrobe because all my old clothes becaome way too big for the "new" me!! 🤣
Amazing work! You must (and should) feel so proud of yourself!!
@@catmaclaggan Thank you! I am proud of myself, kind of. One half of me never knew I had it in me to achieve these kind of results. The other half wishes I could see bigger/better/faster results. I also know there's always a very fine line between fitting in a workout and finding an excuse not to 🤣
@@AdrianWright6363 I know exactly what you mean. Investing in a trainer was a major leap for me in terms of effort and results. Basically every session I tell him some version of, "There's NO way I would be doing this exercise if you weren't making me do it." The accountability makes all the difference for me. Maybe you could find a buddy to commit to and urge each other on. But even without that, it sounds like you are on the right track and not looking back. Honestly, most people never do what you're doing, so don't just kind-of be proud, be VERY proud!!🙌Keep up the great work!
You and I are about the same age and have a similar story so I can relate to how you feel. I encourage you to keep challenging yourself to progress. I joined Planet Fitness and they are big on slogans about No Judgment but there’s always ‘that guy’ right. I figure f’em I’m there for me and I’m on my journey. Achievement and progression is its own reward. All the best to you.
I’m 67 and am super proud n pleased to have found Jeff’s channel here!
His information has changed my like for the better. As a massage therapist and birth&postpartum doula, I’ve opportunity to recommend Athlean X frequently. Jesse definitely adds a fun and engaging element to the conversation. Thanks so much!
I work with a 70 year old woman who is more limber than me. She goes to the gym and does yoga every day and has by far the best hinge and squat posture I’ve ever see from anyone when picking something up off the ground. She glides around like a woman far younger. Definitely my inspiration for when I hit that age (26 now)
Great segment. I lost 2 dear friends to health related issues much too early in life over the past 2 years. At 54, I'm doing as much as possible to maintain my fortunate good health and your content has been helping me tremendously. I will be referencing this segment for a while to adjust my routine as necessary. Thanks Jeff!
At age 65 and going from crawling out of a deep chronic pain hole since age 60, I can say that this advice is pure gold. Listen to Jeff, and listen to your body every day. Then do what it say’s. Rest is essential too, but not moving and challenging yourself will make you “old” before your time,
"wear and tear on the tire...become a little more economical...we can get into this in a separate video because there's so much to be discussed." -Yes, please.
This was another great video! Thanks, y'all.
Today is my 49th birthday. I feel better and stronger than ever thanks to your advice and training. Thank you so much for your efforts and helpful dedication!
Fantastic topic! Jeff is so holistic on his approach and advice. You’re doing so much good sharing this information with the world. Thanks much!
Jeff, this is why following you is a good thing. Thanks! Honesty is a good resource. 75 and still at it.
As a girl that decided to lift weight after 50… yes!!! Now I get it!!! Most of my little injuries in my arms was because my totally weak grip!!! Omg! But thanks to you guys, along 2 years following you (the best that I could -I’m 52now) I could even heal, yes heal, my “tennis elbow”!! Love you guys!! 💪🏼❤
Woman. Not girl.
🥰@@jackprarherjr7743
I so appreciate your expertise. Thank you for addressing aging. I am 63 and super interested in all of this. Another great piece of content! Great quote, "seeking comfort makes you old." That's what I am experiencing, now. Thanks, Jeff!
I keep up with several UA-cam channels like this but this is my favorite and one that I often refer others to. Jeff has a solid sense of humor and his background as a Physical Therapist has helped me a lot. One thing that gets on my nerves is when others post videos attacking another. It’s distasteful and an expression of personal insecurity. Jeff is a beast and I’ve learned a lot from him.
One of the most powerful videos you have made
I’m a medical student, I plan to recommend this video to my patients
This was such a good video! Some of the things I already do but at 57 there's still more I can add to my routine. I have a goal and that's what drives all that I do. I train with a end goal in mind so it's easier to self motivate. Thanks for making health so human and relatable. I love the videos with Jesse.
Fellas thanks for doing what you’re doing. I have been following religiously for 5 months now and cannot believe I am the same man… 47 years old and killing it! You guys rock
This is an excellent discussion about our overall health. It makes me think more deeply about the many aspects of my health. At 63 years of age , I challenge myself in the gym, but I need to add jumps and running to my routine. Thanks Jeff for this informative video.
Be careful with jumps. When you age, your body doesn't cope with explosive movements like it used to. Leading to injury.
Start with low effort when jumping and progress slowly. Give your knees time to realize that from now on there will be jumps. I see your comment was written 4 months ago. Any update, please
Yeah as the other two said definitely start slow with these. I’m a good bit younger but also have had quite a few knee sprains, so when I got back into explosive activity I had to take it excruciatingly slow so as to not reinjure myself (which I only learned after doing exactly that a couple of times). Good luck’
Great video. One I’ll watch several more times, share with friends. This has a lot of “ I use to dos” I’ve strength trained, with weights for 28 yrs, avid cyclist for 45+ and an arthritic mess, as my PT said, as he helped me recover from shoulder replacement 12/22. Found your channel, TG, corrective exercises, form etc, but was a downward slide for about 2+ yrs. before the surgery, also had a knee replacement 01/22. I’m 68 yr female. This video puts together what I’ve been trying to figure out, Thank you!!! Had to comment, so very helpful.
Thank you for the wise words, Jeff! This is really good advice especially for people like me around their 30's where we can see some difficulties arising but are not aware that now is the time to tackle them.
I'm off to do some facepulls now.
This is a wonderful video that highlights the things everyone should be doing to maintain their health, both physically and mentally. I really appreciated the chance reflect on what I’m doing and what I could be doing better, which can be easily lost in the day to day struggles we all face. Thank you for the information and the opportunity. More videos like this please!
At forty, regretting all the things I've done that have led me to be in more pain at 40 then I ever would have imagined, I couldn't fathom even wanting to live to 120. Working to turn it around but I really hope all the young people, especially those working in construction, who do weight lifting, or both as I was until a shoulder injury led me to quit both (worst decision of my life on the lifting side) listen to this stellar advice. Grateful for myself and on their behalf for such great resources and advice like Athlean X. Thank you 👏🙏
Awesome content!!!
I’m 61 and do all this. Never stop!!!
I can’t tell you how validating it is when sensei Jeff approves of the way you’ve been teaching and living for years. Motivating!
Climbing is definitely a great addition to my workouts. Working on grip, flexibility, endurance and even on your mind when overcoming fear and committing to a move you thought your body wasn't able to do.
That and swimming which is a blessing for the back (and the rest, but I really like the effect it has on the back)
Climbing / Bouldering is amazing for strength and flexibility!
My grandad lived to 102. In reflection, I put it down to avoiding eating processed food until he was in late 90's and couldn't cook anymore and moved to ready meals. Also, he loved spending time in his garden and that kept him moving.
Thank you Jeff. This full knowledge was needed.
Hi Jeff, thank you so much for your advice. It felt so much you like you were talking directly to me. I stopped going to the gym after losing my Dad 3 years ago. I've just started going back to the gym and I have noticed how much musle mass and strength I have lost. I'm now determined to build that back. Thanks again and I value your advice! ❤
Man thank you for changing my life thanks to you i started working out and now even trying to become a fitness influencer. Now my dream is to become fit and help people like you do!
Excellent video as always, Jeff. Thank you.
This content is compact and golden…taking notes REALLY appreciate you sharing this…
I'm 49 and train a lot. My recovery is soooo much better after recently introducing cold therapy. It's truly remarkable how much of a difference it makes
Hey Jeff about a year ago I started off with cold showers. Now I do 2 to 3 cold plunges a week in my local Lake or her in my tub. It's helped me with my control breathing and controlling my flight or fight response. It's one of my favourite activities. I find it helps me with anxiety and stress along with many other benefits.
Last summer here in France we had a series of heatwaves and I do not deal well with heat and the idea of heat moreover -- I grew up in Arizona, lived a decade in Florida and never wanted to be hot again. So of course now I live in the sunny south of France. Last summer I was miserable, angry, anxious, neurotic, cranky, panicky... and we live in a townhouse without a pool. But then I bought a little dog pool only 30cm deep but deep enough to entirely submerge. In the afternoon I would fill it up with water from the hose - super cold by default, and it was all I could do to lower myself into the freezing water. But I would take a book and sit in there for 20 minutes and read. And once I started doing that every day during the heatwaves it totally reset my entire system. I was calm and happy and cheerful and upbeat and felt like a teenager. And I found that I did not feel hot again all day. So the cold thing really works !
i really appreciate and like this channel. You always have great advice that's backed up by facts, not just your personal anecdotes. Please continue with your good work!
what an excellent vodcast !...everything that you said in the video about deterioration and decline is now effecting me aged 72.
Once a strong, fit, successful sprint swimmer and field athlete I now struggle most days to do anything .
I have noticed a severe decline in my Physical and Mental Health ,fitness and strength for the past 7-10 years .The further ones health deteriorates ,the harder it seems to be to formulate and execute some sort of continuous program to counteract and possibly reverse some of the effects of ageing.
Your video has motivated me to to try and do something about my decline in health and fitness before it becomes irreversible . Thank you Jeff
"Trigger finger" in all of my fingers has destroyed my grip strength. Twice this year I've blown out my knees with moderate running/haste at work. I'm 62. Good news is I've quit sugar and take cold showers. Dropping weight, too. Thanks for the information and encouragement.
Excellent! I'm 66 and do my corrective exercises daily...I'm actually doing them as I watch this video. I went to a PT pro a few years ago that gave a complete regimen for my shoulders to restore strength, flexibility, and range of motion. The key for me has been to know my body, keep doing the exercises (which is completely separate from my gym workouts). I also surf (depending on conditions) 2+ days a week. Thanks, Jeff and Jessie. Lots of great tips in this video. (Yes, I also follow Peter Attia).
I never stop being impressed by this channel. It's just a treat every time. Thank you.
Good tutorial. Useful and informative. Thank you.
Jeff, I just wanna say you're a massive inspiration for me to keep working out and building my dream body and confidence, thank you for teaching me correct forms, what the best exercise for each muscle group is, and just overall being amazing and jacked. thank you so much
Yes, he advertises the "unsexy" goals of longetivity and quality of life as he's gotten older over the 10 years he's been on YT. Won't get those views on Insta and snap, nor the sponsorship from worldstar...
Hey jeff, could you do a video just on corrective exercises and stretches? Its a pretty important topic for physical health especially if you go to the gym everyday. Methods and means of protecting yourself that most people don’t know about are among the most important.
Yeah, I'm a bit new to the channel, and a video solely focused on "corrective exercises" would be helpful. I also need to find out what "e-centric overload" means.
@@ComedicPause eccentric is the opposite of concentric. Eccentric is the motion of the muscle lengthening under load and concentric is the motion of the muscle shortening under load. And the third action of muscle load not in motion is called isometric, which is basically a holding exercise under load.
Life-lessons laid out very well. This is a Golden video for lifetime. Thank you Jeff for guiding us through life, over years. Holistically following you 2016 and big thanks to you making me achieve my goals in life through various lenses. You're the man!
I absolutely love this lesson. Not the scam stuff you see on the internet these days. Got a huge burst of motivation and will continue to strive to improve myself
Turned 40 last year, after 27 years of most-daily serious physical training, in martial arts, military service, and cross country/swimming and gym work.
Compounded with 20 breaks below my waist, and 7 operations, and surgical implants
The getting old thing is SERIOUSLY no joke
Nothing broke my stride....until now.
I'm here to confess, I HAVE become weak
I hereby commit to myself again, in honour of my past and future selves.
Thanks guys, your work is supreme!
Thanks for this video and great advice. Also, thanks for answering my question on fitness goals as I age. This is probably a depressing topic for you and Jesse since you guys are still in your prime. At 63 years old, I found that working on my weaknesses over the last 10 years (and continuing to do so) is essential to improving and maintaining good posture, flexibility, cardio, and core strength. Your posted rotator, face-pulls, superman exercises really did the job for me. In my 20s to 40s, I mainly did the traditional barbell exercises, but realized in my 50s I had to work on the above weaknesses. I never had a problem with my weight until now, so my focus is reducing caloric intake. At least now, my food budget will be smaller. 🙂
As always, another great collaboration between my two favorite gym buddies!!! Great advice Jeff, will work on them all! And implement the ones I wasn't currently working on!
Dear Jeff, thanks for taking the time to share with us these advises. I am reading too Peter Attia’s Outlive and learning more on this. Your last advise about regrets… never thought of this until now 🏆🏆🏆🏆 thanks again
14:50 - cold shower tips: start shower slightly colder than normal, rinse whole body, turn a little colder, let water hit your back until somewhat use to it, turn it colder, maintain for 1-2 min, turn slightly warmer to relieve intense cold, finish shower. Baby step this routine after a workout until you reach a point of shower all the way on cold. Do Not wash head in cold water! You can do it!
Love this video! Thanks for making it! Jeff, the trick to cold is to phase into it. I end every shower with 90-120 seconds of ice water, but I phase it in gradually. Towards the end of my shower I gradually make it colder and colder until it’s pure cold water. The other trick is to keep moving under the cold water. Don’t just stand there, move around. Dance a little even. 😀Same deal in a cold pool. Keep your blood moving while you‘re in there!
Love your channel. The best strength and fitness advice on the internet.
Arguably the most important video you have done, VERY useful advice. A step away from the weights and a look at the bigger picture. Good job and thanks.
+1 for the Peter Attia call out. Awesome book!
Do you have a program or list of the corrective exercises? The are easy to forget because they are not front and center so having a list or program would be great.
"Cognitive weightlifting" is so important.
I've been unemployed for more than a year and it destroys your mental sharpness. I'm so happy I found back a challenging job that keeps my mind alive.
Good for you!
Retirement has shown me how important mental stimulation is, to everything in life.
I am 62 and found this a great video for inspiration. Thank you for putting this out there
Being an anesthesiologist, Jeff is the only reliable source of body training that I use! 😊
Maybe I'm dumb, but I fail to see the relevance of your profession with regards to the subject matter.
Thanks@Nom Nom
1:30 VO2 Max (4-5 mins burst, 4-5 mins rest, 4-5 sets, once a week)
3:10 Hydration (0.75 ounces per pound of total bodyweight a day)
4:35 Weaknesses (Apley Scratch Test)
6:00 Corrective (Joint Protector, Decay Preventer)
7:40 Grip Strength (Arm Hang and Farmer Carry, 2 mins minimum)
9:00 Weight Training, 9:55 Limit Machines
10:40 Training Focus (High Intensity: Compressive Stress, High Volume: Junk Volume. Find Your Intensity/Volume Balance for Sustainability and Longevity)
13:00 Adjusting Calories Intake (Keep Nutrient-Dense Food, Cut Empty-Calorie)
14:45 Saunas and Cold Water Immersion (12 minutes combined per week)
16:20 Jumping and Running
17:55 Mental Stress: Cognitive Weightlifting (Languages, books, conversation, puzzles, apps,..)
20:00 Regrets (Remove old regrets, Prevent new ones from forming)
"Seeking comfort is going to make you old, finding ways to make your body uncomfortable forces it to continue to adapt and become resilient to the types of stress that you apply to it"
Thank you Jeff and Jesse. You inspire me so much you’re a great inspiration for wellness. Thank you again God bless.
I feel this video is a fantastic wake up call for all that really listen, A logical wise slap in the face, Comfort is very nice but detrimental. Other than rest and repair comfort will never give progress!
thanks Jeff you have positively changed many lives immeasurably! your knowledge and wisdom is critical and inspiring
Found this video particularly relevant as I'm staring down turning 60 at the end of this summer. Fortunately, I've already been doing a lot of the things you recommend (lifting in the gym 4-5 days a week, running 3-4 days a week, hard sprint intervals at least 1x a week, etc.). Unfortunately, I •don't• do some things you recommend… yet. Gotta look into getting cold (which I also hate), maybe getting some plyo boxes, being more diligent about correctives, etc.
Refusing to grow old gracefully. Planning on kicking and screaming the whole way.
"Do not go gentle into that good night"
So blessed, as I watch these type of videos, 49 years old, 6'4", 200lbs, %6BF, 30 years of fitness without stopping for than about 1 week. I have incorporated most all of these areas by listening to my body, figuring it out as I age. Still feel like I am aging most days, mentally, forgetfulness, fatigue, but would never complain overall. I hope to motivate others in a positive manner, God bless!
It was that week off that ruined it all.
@MrSiegal80 hah! As far as recovery probably the most beneficial time for growth! 1 or 2 weeks off a year are gold!
The best video I have come across which is practical and applicable to everyone of us.I can only hope all of us get to watch this video and implement the key points in our lives.Much respect to Jeff for sharing his knowledge and experience for free.
Thanks both for everything.